What is the difference between stim and stim-free pre-workout? Let’s start from the beginning.
For decades, designing your workout supplement routine has meant focusing on what to get after your workout—namely, a high-quality protein that will enable muscle repair and stimulate growth. But science has created an exciting new era of pre-workout supplements.
The right balance of pre-workout supplements can help boost your performance and bottom line.* But there are many different kinds of pre-workouts in two broad categories: “Stim” and “Stim-free.” Here are the important differences between the two and reasons why one or the other might be better for you.
What is the difference between Stim and Stim-Free?
As their monikers suggest, stim and stim-free pre-workout formulations are distinguished by the inclusion (or exclusion) of a stimulant—usually caffeine.
For some people, a supplement without stings is preferable. But these two are not equal.
“The main reason for including caffeine in a pre-workout formulation is that it drives the key benefits of enhancing endurance and athletic performance,” says Paul Falcone, MS, principal scientist at BODi.
Do pre-workouts work without Stim?
According to Falcone, hassle-free pre-workout formulas can include:
- Creatine, which can help boost muscle mass and strength
- L-citrulline, a vasodilator that dilates blood vessels (aka the “pump” you get from lifting weights), enhancing certain aspects of exercise performance, such as power output
- Beta-alanine, which can help delay exercise-induced muscle fatigue*
- L-theanine, an amino acid that supports a sense of calm alertness
So a no-strain pre-workout can still provide benefits. But science has found caffeine to be the Superman equivalent of the Justice League of pre-workout ingredients: The others are powerful in their own right, but one is undeniably the glue of the operation.
“At BODi, we believe caffeine is an important part of a pre-workout formula,” says Falcone. “Its endurance and performance-enhancing benefits are backed by decades of research.”*
That’s why Beachbody Performance Energize contains 100 milligrams of caffeine, as well as quercetin and beta-alanine, which help provide energy and improve performance.*
Is Non-Stim “better” than Stim?
Whether a non-Stim pre-workout supplement is better than Stim really depends on what is best for you. Consider your individual situation, including:
- Are you sensitive to caffeine?
- Do you metabolize caffeine quickly or slowly?
- What time of day do you usually exercise?
So why do a hassle-free pre-workout?
Some people may avoid caffeine at any time of day because it can cause negative side effects such as jitters or upset stomach. For them, stress-free pre-workout would be the best option.
And even the most die-hard java-jacks have regretted taking too much caffeine too late in the day, making it harder to fall asleep or experience interrupted sleep.
“The biggest benefit of taking a pre-workout without the hassle would come if you’re doing a late-afternoon or evening workout when you don’t want extra caffeine,” says Falcone. “It’s really an individual question, but it’s an important one. You want to make sure you’re not taking anything that affects your sleep, because sleep is essential, especially for muscle recovery.”
Another important factor is how your body processes caffeine.
“There’s a lot of variation in caffeine metabolism,” says Falcone. “Typically, the half-life of caffeine is about five hours, but it can actually be between one hour and 10 hours, depending on the person. If you’re a slow metabolizer of caffeine, any workout will have a very different effect and timing becomes very important.”
Why does Energize Pre-Workout contain caffeine?
Beachbody Performance Energize contains 100 milligrams of caffeine derived from green tea and coffee bean extract, which is about the amount of caffeine in a cup of coffee. “We chose this amount because a lot of research supports this dose for exercise performance benefits,” says Falcone.
These benefits don’t just include energy. Studies suggest that taking caffeine before a workout can have cognitive benefits, including increased focus and sharper reaction time.*
Stim vs Stim-Free Pre-Workout: Which to Choose?
So how do you know if you should choose a hassle-free pre-workout?
“It’s relatively easy to test,” says Falcone. “Some people can consume caffeine at 7pm and have no problems sleeping. Some people can’t stand it after noon. It’s very individual. You want to make it work with your lifestyle — when you work out and when you go to bed. It’s very important to pay attention to your sleep and make sure you get adequate quality and quantity of sleep.”
How much sleep is enough? Experts recommend getting seven to nine hours each night. This will help maximize training gains—giving the body critical time for muscle repair and recovery—and support your overall health.
If you’re not hitting that number, or if you’re waking up in the middle of the night, take a look at your caffeine intake and adjust if necessary. If your sleep problems continue, it’s a good idea to consult your doctor.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
