You meticulously scoop your pre-workout before every session, expecting that expensive, multi-ingredient formula to give you an edge. It’s packed with caffeine, amino acids, and other compounds promising better pumps, more reps, and faster gains.
But what if a simple carbohydrate drink could do the same job?
A brand new, double-blind, randomized controlled trial published in the Journal of the International Society of Sports Nutrition put this exact question to the test with middle-aged lifters. The results might make you reconsider what’s in your shaker cup.
The Study: Pitting a Pre-Workout Against Simple Carbs
Researchers wanted to see if a commercially available, multi-ingredient pre-workout (PREW) could deliver better results than an isocaloric carbohydrate-only comparator (COMP) over a 6-week training block.
Here’s a quick breakdown of the study design:
- Who: Forty-one healthy, recreationally active men and women with an average age of 53. All had at least six months of resistance training experience.
- The Training: Participants followed a supervised, full-body resistance training program three days a week for six weeks. The workouts were designed to induce both mechanical and metabolic stress, targeting 16 reps per set.
- The Supplements: Before each workout, participants consumed one of two drinks. They didn't know which one they were getting.
- PREW Group: Took a vegan protein-based formula containing 12g of Essential Amino Acids (EAAs) and a hefty 406mg dose of caffeine, among other ingredients.
- COMP Group: Took an isocaloric drink containing only carbohydrates.
Researchers measured changes in body composition (fat mass, fat-free mass), muscle thickness (quads and biceps), and physical performance (vertical jump, medicine ball throw, isometric strength, and muscular endurance).
The Results: A Surprising Tie
Going into the study, the researchers hypothesized that the fancy PREW formula would lead to more fat loss, greater muscle gain, and better performance improvements. They were wrong.
After six weeks, the training program proved effective for everyone. Both groups saw significant improvements across the board. They lost body fat, gained fat-free mass, and increased muscle thickness in their quads (vastus lateralis) and biceps (elbow flexors). They also got stronger and improved their muscular endurance on tests like the 30-second bench press and sit-to-stand.
The key finding? There were no significant differences between the PREW group and the carbohydrate-only group on nearly every measure.
The multi-ingredient pre-workout did not lead to more muscle growth, greater fat loss, or superior performance gains compared to simple carbs.
There was one small, nuanced finding: the PREW group experienced a significant reduction in waist circumference, while the carb group did not. However, when the researchers statistically compared the amount of change between the two groups, the difference wasn't significant. So, while interesting, it wasn't a clear win for the pre-workout.
What This Means for You
This study provides some clear, practical takeaways for middle-aged lifters, athletes, and coaches.
1. Consistent Training is King
The most powerful driver of results in this study wasn't a supplement—it was the training program. Both groups made fantastic progress because they consistently followed a structured, supervised resistance training plan. Before you spend hundreds on supplements, make sure your training and recovery are dialed in. That's where the real magic happens.
2. Fueling Your Workouts Matters (But It Can Be Simple)
The fact that the carbohydrate group performed just as well as the pre-workout group underscores a fundamental principle: energy availability is crucial for performance. Providing your body with fuel in the form of carbohydrates before a workout is a time-tested, effective strategy. This study suggests that for this demographic and training style, the extra ingredients in the PREW didn't add value beyond the energy provided by the carbs.
3. The Caffeine Caveat
Why didn't the 400mg+ of caffeine in the pre-workout provide a bigger boost? The researchers noted a potential explanation: most participants were habitual caffeine consumers, drinking 3-5 coffees or teas daily. It's possible that their regular intake created a tolerance, blunting the acute ergogenic effects of the caffeine in the supplement. If you're already drinking coffee throughout the day, the caffeine in your pre-workout might not be doing as much as you think.
The Bottom Line
For healthy, recreationally trained adults in their 40s and 50s, a complex and expensive multi-ingredient pre-workout supplement does not appear to offer any significant advantage over a simple carbohydrate drink for improving body composition and performance during a 6-week training program.
The study's conclusion is clear: the resistance training program itself was the most important factor for the positive changes observed.
So, before you invest in the latest pre-workout formula, ask yourself if your money could be better spent on coaching, better food, or just a simple tub of dextrose or a banana to fuel your sessions. The basics, it seems, still win.
Reference:
Puente-Fernández, J., Larumbe-Zabala, E., Roberts, J., & Naclerio, F. (2025). Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial. Journal of the International Society of Sports Nutrition. https://pubmed.ncbi.nlm.nih.gov/40512050/