Are Multi-Ingredient Pre-Workouts Worth the Hype?

Pre-workout supplements have become an increasingly popular part of the routine for many athletes, gym-goers, and fitness enthusiasts. Among these, multi-ingredient pre-workout supplements (MIPS) have gained significant attention due to their promise of enhancing performance, increasing energy levels, improving focus, and delaying fatigue. Marketed as all-in-one solutions to power through workouts, these supplements often include a cocktail of ingredients aimed at delivering measurable improvements in exercise output. But are these products truly effective? Are they safe to use long-term? And how do you know if the one you are using actually contains what it claims?

What Are Multi Ingredient Pre Workouts (MIPS)?

Multi-ingredient dietary formulas, often referred to as multi-ingredient pre-workout supplements, are specialised dietary products formulated to be taken shortly before physical activity. Unlike single-ingredient supplements (such as caffeine pills or creatine monohydrate), MIPS combine multiple substances believed to have performance-enhancing effects. These typically include ingredients such as caffeine, creatine, beta-alanine, citrulline, taurine, tyrosine, and B vitamins, among others. The goal is to deliver a synergist effect that can simultaneously improve energy, mental focus, endurance, strength output, and blood flow.

Performance Outcomes - Do MIPS Actually Work?

There is growing evidence suggesting that MIPS can be effective at enhancing short-term exercise performance. In a study conducted by Beyer et al. (2024), researchers found that a single serving of a commercial MIPS improved key performance indicators, including peak power output, total training volume, and ratings of perceived exertion (RPE) during upper body resistance exercises such as bench press exercises and bent-over row.

Participants in the study also demonstrated improvements in cognitive performance, particularly in sustained attention and reaction time, when the MIPS was consumed 45 minutes prior to a psychomotor vigilance test. These benefits are largely attributed to the presence of caffeine, which is well-established as an ergogenic aid across various types of exercise, including resistance training, endurance exercise, and sport-specific activities.

Caffeine, in doses ranging from 3 to 6 miligrams per kilogram of body weight, consumed approximately 60 minutes before exercise, has consistently been shown to increase energy, delay fatigue, improve mental focus, and boost power output. Research suggests that an average MIPS delivers caffeine doses equivalent to about three cups of coffee, which is typically enough to elicit noticeable performance benefits.

However, not all research supports these findings. Some studies report no significant effects from MIPS, likely due to differences in formulation. Variability in ingredient types and dosages across products means that some blends may not contain sufficient amounts of key ergogenic compound to elicit meaningful performance outcomes. This highlights the importance of evaluating both the specific ingredients and their dosages when assessing the efficacy of a given MIPS.

Long-Term Effects: A More Complicated Picture

While the short-term benefits of MIPS are relatively well supported, the long-term effects of regular MIPS consumption are less well understood. Harty et al. (2018) reviewed the existing literature and concluded that chronic MIPS use, particularly when combined with a periodised resistance training program, appears to support increased lean body mass and improved training adaptations, such as increased muscle hypertrophy. However, the evidence remains inconclusive when it comes to long-term improvements in muscular strength, endurance, aerobic capacity, and subjective measures such as energy levels or mood.

This ambiguity is partly due to the short duration of most clinical trials, many of which last less than eight weeks. As such, there is a clear need for more extended studies to determine whether long-term MIPS use results in cumulative performance gains or presents any adverse health consequences.

What's Typically Inside a MIPS?

The formulation of multi-ingredient performance supplements (MIPS) products varies widely, but there are some common ingredients that appear frequently. According to Jagim et al. (2019), the most frequently included substances in MIPS are beta-alanine, caffeine, creatine, citrulline, taurine, tyrosine, and B vitamins. These ingredients are each associated with potential performance benefits:

• Caffeine: Enhances alertness, energy, and performance

• Beta-alanine: Buffers muscle acidity, delaying fatigue

• Creatine: Supports high-intensity strength and power output

• Citrulline: Enhances nitric oxide production, improving blood flow

• Taurine: Supports endurance and reduces muscle damage

• Tyrosine: May improve cognitive performance under stress

• B Vitamins: Supports energy metabolism

Under-Dosing Is a Major Issue

One of the most significant problems in the MIPS market is the tendency for products to include under-dose ingredients, which may limit their effectiveness. For example, Jagim et al. (2019) found that the average amount of beta-alanine in MIPS products is often well below the recommended daily dose of 3.2 grams. Similarly, creatine - one of the most widely studied and effective supplements - was also frequently under-dosed, falling short of the optimal 3 to 5 grams per day required for strength and power benefits.

When dosages are too low, consumers may not experience the expected performance effects, despite the presence of these ingredients on the product label. This under-dosing may occur because companies want to reduce costs or cram more ingredients into a single formula without exceeding serving size limits.

The Problem With Proprietary Blends

Many MIPS products use what are called proprietary blends, which list the total amount of a mixture of ingredients without disclosing the individual dosages. This lack of transparency can be problematic for several reasons:

• It makes it impossible for consumers to determine whether effective doses are being provided

• It may hide ineffective filler ingredients or underuse of key active compounds

• It can be a tactic to reduce manufacturing costs while maintaining high retail prices

Consumers should be wary of proprietary blends and instead opt for MIPS that clearly disclose the exact amounts of each ingredient. Transparency is essential for making informed decisions and ensuring both effectiveness and safety.

Safety Considerations

According to Harty et al. (2018), acute pre workout supplementation and short-term use of MIPS appear to be relatively safe in healthy individuals, especially when taken as directed. However, the lack of long-term safety studies means that sustained daily use over months or years cannot yet be confidently recommended.

One of the biggest concerns highlighted by Jagim et al (2019) is the risk of consuming high levels of certain ingredients unintentionally, especially caffeine and niacin, or when using performancing enhancing drugs. This can occur when individuals use MIPS alongside other supplements or beverages that contain these ingredients, such as multivitamins, energy drinks, coffee or fat burners.

To reduce the risk of adverse events, consumers should monitor their total daily intake of stimulants and vitamins, and avoid stacking MIPS with other products that contain overlapping ingredients.

Final Thoughts: Should You Take a MIPS?

Multi-ingredient pre-workout supplements can provide legitimate performance benefits and improve athletic performance, especially when they are properly formulated and used judiciously. Many users report improvements in energy, mental focus, and workout performance. However, not all MIPS are created equal. The effectiveness of a MIPS depends heavily on its ingredients, the dosages, and the transparency of the label.

For those considering incorporating a MIPS into their routine, here are some key takeaways:

• Choose products that list exact ingredient dosages. Avoid proprietary blends

• Check if the ingredients meet clinically-supported dosages. Consider supplementing separately with beta-alanine or creatine if your MIPS under-delivers

• Avoid stacking multiple stimulant-containing supplements. Keep track of your total caffeine and niacin intake

• Do not rely solely on pre-workout. A well-balanced diet, proper hydration, rest, and a consistent training program are the foundation of athletic performance

  
  

While MIPS are not a magic solution, they can be a valuable tool when used strategically and responsibly. Future research should continue exploring their long-term effects, optimal dosing strategies, and interactions with other supplements to help guide safer and more effective usage.