Stacking a stim pre-workout with a non-stim pump product is one of the most popular combinations in any gym. Many brands now design their range to be stacked this way: a caffeinated pre for energy and focus, and a stimulant-free pump formula for pump and endurance ingredients.
But stacking pre-workouts also makes it easy to overdo caffeine and double up on ingredients you're already getting. This guide covers how pre-workout stacking works, the maths you need to check, and five tried-and-tested stacks for different types of training.
New to pre-workout? Start with our beginner's guide to pre-workout and Stimulant vs Non-Stimulant Pre-Workout first.
Why stack pre-workouts at all?
A single pre-workout has to fit everything into one scoop. A full dose of citrulline (6–8g), beta-alanine (3.2g), betaine (2.5g), glycerol, creatine and caffeine can add up to 25g or more of powder. Stacking lets you split that load across two products, so each one can be properly dosed.
Stacking also gives you control:
- Adjust your caffeine without losing your pump ingredients. On an evening session, drop the stim pre and keep the pump product.
- Use what you like from each brand. Your favourite stim pre doesn't have to come from the same company as your favourite pump formula.
- Make tubs last longer. Half a scoop of each often feels better than a full scoop of one.
The four building blocks
1. Stim pre-workout
The energy and focus part. Caffeine is the main active, often alongside L-tyrosine, theanine or choline sources. Ranges from around 150mg to 400mg+ per serving. Browse by strength: Low Stim, Daily Driver or High Stim.
2. Non-stim pump pre-workout
Caffeine-free formulas built around L-citrulline, glycerol, betaine, nitrates and taurine. Good examples include Applied Nutrition ABE PUMP, Per4m Pump and Innovapharm Novapump. See all non-stim pre-workouts.
3. Glycerol add-on
Glycerol pulls water into the bloodstream and muscle, which is why it's popular for pumps and hydration. Some pump products include it, or you can add it separately with a liquid such as DNA Sports OG Swell. Drink plenty of water with it: glycerol needs fluid to work.
4. Intra-workout drink
Sipped during the session. Choose carbs for long, hard sessions (such as HR Labs Carb Up), EAAs for fasted or dieting training (such as Per4m EAA Xtra), or electrolytes if you sweat heavily. See all intra-workout products.
The maths: what to check before you stack
Caffeine
This is the big one. EFSA considers up to 400mg of caffeine a day safe for healthy adults (excluding pregnant women), and single doses up to 200mg. That 400mg includes coffee, tea, energy drinks and any fat burner you're using.
- A daily driver pre (around 200–300mg) + a non-stim pump = fine for most experienced users.
- A high-stim pre (300–400mg) + coffee in the morning + an energy drink in the afternoon = over the limit.
- Two stim pre-workouts together = almost always too much. Don't do it.
Stop caffeine at least 6 hours before bed. If you train in the evening, use a non-stim pump on its own.
Beta-alanine
The research dose is around 3.2g a day. More isn't better, but it does mean more tingles (a harmless sensation called paraesthesia). If both products contain beta-alanine, add up the total.
Citrulline
6–8g of L-citrulline (or 8g citrulline malate) is the commonly used range. Stacking two products that each contain a full dose won't double your pump: it just costs more.
Creatine
Some pre-workouts and pump products include creatine. If yours do, you may not need a separate creatine on training days. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with the effect obtained from 3g daily, so make sure you still get it on rest days.
A worked example
Here's what stacking a full scoop each of Applied Nutrition's ABE and ABE PUMP looks like:
- Caffeine: 200mg (ABE) + 0mg (ABE PUMP) = 200mg
- Citrulline malate: 4g + 10g = 14g
- Beta-alanine: 2g + 2g = 4g
- Creatine: 3.25g + 3g = 6.25g
Caffeine is moderate, and creatine is covered for the day. Citrulline and beta-alanine are above what you need, so half a scoop of ABE PUMP would work just as well and make the tub last twice as long. Always check the label of the exact products you're using, as formulas change.
Five pre-workout stacks
1. The beginner stack
- Half a serving of a low-stim pre-workout
- Half a serving of a non-stim pump
Perfect if you're still working out your caffeine tolerance but want a fuller-feeling session.
2. The daily driver stack
- A full serving of a daily driver pre (200–300mg caffeine)
- Half to one serving of a non-stim pump
The everyday choice for training four to six days a week.
3. The big session stack
- A high-stim pre-workout (experienced users only)
- A non-stim pump
- Liquid glycerol with 500ml+ of water
- An intra-workout carb drink
For leg days and long sessions. No other caffeine that day.
4. The evening session stack
- A full serving of a non-stim pump
- EAAs or electrolytes during training
All the pump and performance ingredients, no caffeine, so your sleep isn't affected.
5. The cutting stack
- A daily driver or low-stim pre
- A non-stim pump
- EAAs during training
If you also use a stim fat burner, swap the stim pre for a second serving of pump instead. Never stack a stim fat burner with a stim pre.
Brand stacks that are built to pair
Several brands design their stim and non-stim products to be stacked:
- ABE + ABE PUMP (Applied Nutrition)
- Per4m Pre-Workout + Per4m Pump
- Darkstims Pre V4 + Darkstims Pump V2
- Endgame Impulse + Endgame Augment
- Wolf Juice 2.0 + Wolf Pump V3
- Psycho Pharma Edge of Insanity + Psycho Syrup
How to take a pre-workout stack
- Mix the stim pre and pump in the same shaker with 300–500ml of cold water, or take them separately if the flavours clash.
- Drink 20–30 minutes before training.
- If using glycerol, add an extra 500ml of water before and during training.
- Sip your intra-workout drink through the session.
- Start with half servings of anything new, and build up over a few sessions.
FAQs
Can I take two pre-workouts at once?
Not two stimulant pre-workouts. You'll almost certainly exceed a safe caffeine dose. A stim pre with a non-stim pump is the safe way to stack.
Should I take creatine on top of my pre-workout stack?
Check the labels first. If your stack already gives you 3–5g of creatine, you don't need more that day. Keep taking creatine on rest days.
Why does my stack make me tingle?
That's beta-alanine. It's harmless and fades within an hour. If it bothers you, reduce the total dose or split it across the day.
Who shouldn't use pre-workout stacks?
Anyone under 18, pregnant or breastfeeding women, people sensitive to caffeine, and anyone with a heart condition, high blood pressure or other medical condition, or taking medication, unless their GP has said it's suitable.
Find your stack
Pick your caffeine level, add a pump product, and check the totals. Browse all pre-workouts to get started.
High caffeine content. Not recommended for children or pregnant or breastfeeding women. Do not exceed the recommended daily dose of any product. Food supplements should not replace a varied diet and healthy lifestyle.