What is PWO – and how do you choose?
PWO stands for pre-workout . Here we focus on products used before training or competition: caffeinated PWO, caffeine shots, and caffeine-free alternatives with nitrate or broccoli sprouts.
Choose based on what you want to achieve, when the session starts, and how you react to the content. Caffeinated products fit into a planned caffeine regimen. A caffeine-free alternative needs to be judged based on its own ingredients and research support.
Start with the needs of the workout. Plan food, carbs, fluids, and sleep first. Then add a product if it serves a clear function. You don't have to use the entire list.
| Product | Content to know | Usage and timing |
|---|---|---|
| Umara U Nitrate – beetroot shot | 500 mg nitrate per 60 ml. Caffeine free. | Before selected sessions or competitions. Usually 2–3 hours before the start. |
| Umara U Intend | 250 mg of caffeine per full serving, as well as amino acids. | Before quality pass. The product's instructions are approximately 45 minutes before. |
| PowerBar Caffeine Boost | 200 mg caffeine per ampoule, 25 ml. | A concentrated caffeine alternative. Plan to consume approximately 45–60 minutes before. |
| Nomio | Shot with broccoli sprouts and isothiocyanates, ITC. Caffeine-free. | Nomio's advice is about 3 hours ahead. The research evidence is still limited. |
U Beetroot/rödbetsshot corresponds here to Umara U Nitrate , which is the product name in our current range. The quantities in the table apply to the linked versions; always check your packaging.
U Nitrate – beetroot shot with a certain amount of nitrate
Umara U Nitrate contains 500 mg nitrate per 60 ml , approximately 8 mmol. The stated nitrate amount makes it easier to plan your intake than with a beetroot juice where the content is unknown.
Nitrate can affect work efficiency, among other things, through the body's conversion to nitric oxide. Research support varies with activity and training level; highly trained endurance athletes do not always receive the same benefit.
Practical: a common research-based approach is about 350–500 mg of nitrate 2–3 hours before activity. A U Nitrate shot fits into that range. More shots do not automatically give better effect.
Bacteria in the mouth are involved in the conversion. Antibacterial mouthwash can counteract it. Do not change prescribed dental care on your own. Also, try how your stomach reacts to concentrated beetroot juice during exercise.
Read more: Australian Institute of Sport on nitrate .
U Intend and Caffeine Boost – two ways to plan caffeine
Caffeine can reduce perceived exertion and improve endurance, but responses vary. Common timing in studies is around 60 minutes before activity. Choose the amount according to tolerance and also test how sleep is affected.
U Intend: caffeine and several amino acids
U Intend Shot Lemon, 60 ml and U Intend Sour Cola in powder form provide 250 mg of caffeine per full serving . The powder refers to 15 g. Both also contain beta-alanine, arginine and citrulline in various forms.
The instructions are about 45 minutes before the workout. Umara suggests that new users start with half a serving: 125 mg of caffeine . This is equivalent to 30 ml of the shot or 7.5 g of the actual powder. Count the caffeine you have already ingested.
Beta-alanine takes time. The effect is based on the muscle carnosine content increasing through regular intake over several weeks. Tingling after a serving is not a measure of performance benefit. The support is more evident for certain short, hard efforts than for long endurance runs.
Therefore, do not take extra servings of caffeinated PWO to try to reach a certain amount of beta-alanine. Evaluate the caffeine and the other ingredients separately.
Caffeine Boost: clear caffeine content in a small ampoule
PowerBar Caffeine Boost provides 200 mg of caffeine per 25 ml . It is an option when you want to plan your caffeine separately from a multi-amino acid product. Follow the label: no more than one ampoule per day.
A full U Intend and a Caffeine Boost together provide 450 mg of caffeine , even before coffee, tea or caffeine gels are included. Choose a thoughtful caffeine source and amount in your plan.
EFSA's assessment for healthy adults is that up to 200 mg at one time and 400 mg spread over the day do not normally cause safety concerns. These are assessment levels, not dose targets or guarantees for each person. A full U Intend is above the level for the general assessment of a single dose.
Sleep can be affected even by smaller amounts close to bedtime. Choose decaf for late-night sessions if caffeine disrupts your sleep. Adult levels should not be used as advice for children or during pregnancy.
Read more: caffeine and performance · EFSA's assessment · beta-alanine and regular intake .
Nomio – broccoli sprouts and a growing field of research
Nomio is a 60ml caffeine-free shot with broccoli sprouts. It contains substances linked to isothiocyanates, often abbreviated ITC . It is a different type of product than a nitrate shot or caffeine PWO.
Usage: Nomio's advice is one serving approximately 3 hours before a priority workout or competition. Consider the timing as a product recommendation; it is not as well established as a general performance plan.
A small randomized trial of nine participants examined broccoli sprouts during a week of intense training and reported promising results. The study also had a declared commercial interest. It does not show that a single shot of Nomio improves your race time.
Our assessment is that Nomio is suitable for those who want to try a complementary approach and accept a more limited research basis. Evaluate on comparable training sessions and keep your usual energy plan.
Read more: the study on broccoli sprouts · Nomio's product and research information .
How to choose for training and competition
Calm distance workout or everyday training
Start with regular food and a feasible training plan. Don't let PWO become something you feel you have to take in order to train. Supplements should have a clear purpose.
Intervals or a prioritized race
First decide if you want to try caffeine or a caffeine-free alternative. Try one product at a time during training, with the same breakfast and around the same start time as the race. Write down the amount, time, perceived exertion, stomach and subsequent sleep.
Once you have evaluated the parts, you can assess whether a combination is needed. Multiple products with different mechanisms do not automatically provide greater benefit together. Do not add new shots on the morning of the competition.
Plan backwards from the starting time
Enter your chosen product, the tested amount and the time of preparation. Based on the product instructions and the setup you have tried. A shot to be taken a few hours before needs to be planned differently than caffeine closer to the start.
Also, keep PWO and the energy plan itself separate. These products do not replace enough food, carbohydrates, and fluids for your workout.
Always follow current labeling. The guide is intended for healthy adults. Caffeine products are not recommended for children, pregnant or breastfeeding women. If you have a medical condition, are taking medication or are experiencing discomfort, seek individual advice before continuing.
Frequently asked questions about PWO
Which PWO is best for running, cycling and cross-country skiing?
Choose according to your workout purpose and tolerance. U Intend and Caffeine Boost are caffeinated options. U Nitrate and Nomio are caffeine-free products with different content and research support. Compare serving size, plan your timing, and try during your workout.
Can I combine U Intend and Caffeine Boost?
A full U Intend provides 250 mg of caffeine and a Caffeine Boost provides 200 mg, for a total of 450 mg. Do not use these full servings together as a standard setup. Also include coffee, tea, sports drinks and caffeine gels.
Are Nomio and U Nitrate the same type of product?
No. Nomio contains substances from broccoli sprouts and U Nitrate provides a specified amount of nitrate from beetroot. They have different intended functions and different research bases, even though both are caffeine-free shots.
Do I need PWO before every session?
No. Choose occasions where the product serves a clear purpose. Save a well-thought-out and tested plan for relevant workouts or competitions, and continue to prioritize food, sleep, and a sustainable training plan.
Find a plan that suits you
Tell us what you train for, what time of day you train, and what energy and caffeine products you already use. We'll be happy to help you compare ingredients and choose products to try during your workout.
Research data and product information
The advice is based on research reviews, controlled studies and regulatory assessments. The study of an ingredient does not prove the effectiveness of every product that contains it. Our suggestions for product selection and testing methods are practical assessments, not comparative product tests.
- Guest et al., 2021: caffeine and physical performance.
- EFSA: safety assessment of caffeine.
- Australian Institute of Sport: beetroot juice and nitrate.
- Trexler et al., 2015: beta-alanine.
- Flockhart et al., 2023: broccoli sprouts and intensive training.
Product names, content and links are checked against the Outdoor Buddies Shop range on September 22, 2026. Product instructions describe how to use the product and should not be equated with independent evidence of its effectiveness. Always follow the current packaging.
