Walk into any supplement store, and you’ll find rows of neon-colored powders promising "insane pumps," "laser focus," and "limitless energy."

For the high-performing professional, pre-workout supplements have become the go-to fix for a sluggish afternoon or a grueling training session after a long workday. But before you scoop another stimulant-heavy powder into your shaker, let’s look at what is actually in those tubs—and how you can build a far more effective pre-training protocol.