Caffeine Free Pre Workout: Creatine, Beetroot and Electrolytes

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By Functnl Team · Last updated 7 October 2026

A caffeine free pre workout is a training supplement that works without stimulants. One 9.5 g sachet of FUNCTNL The Performer gives you 5 g of creatine monohydrate, 2,500 mg of liposomal beetroot and key electrolytes, with 0 mg of caffeine. Creatine works over weeks of daily use, so do not expect a buzz.

Key takeaways

• A 9.5 g sachet of FUNCTNL The Performer provides 5 g of creatine monohydrate, 2,500 mg of liposomal beetroot and 0 mg of caffeine.
• Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
• Beetroot nitrate research shows its clearest benefit in time-to-exhaustion tests, at about 350 to 500 mg of nitrate.
• Creatine builds up in muscle over several weeks, so take it daily, including rest days.
• Mix 1 sachet into 300 to 400 ml of cold water and drink it before, during or after training.

You want something to take around training, but not the jitters, the crash or a late night staring at the ceiling. Many people in that position look for a caffeine free pre workout.

Without caffeine, the benefit has to come from ingredients with a real evidence base. Some have strong research behind them. Others have less.

This guide covers what the evidence says about creatine, beetroot and electrolytes, how much to take and how it compares with a caffeinated pre workout.

What is a caffeine free pre workout?

A caffeine free pre workout is a supplement taken around training that relies on ingredients such as creatine, nitrate and minerals instead of stimulants.

Each ingredient works in a different way. Your muscles store creatine as phosphocreatine, which helps regenerate ATP, the molecule that powers short, hard efforts. Supplementing raises muscle creatine by 20 to 40% (Kreider et al., 2017).

Beetroot is rich in nitrate, which your body converts into nitric oxide, a molecule that relaxes blood vessels. Electrolytes such as sodium, potassium and magnesium are minerals you lose in sweat.

Liposomal beetroot is beetroot wrapped in a fat layer, using MetaZome technology, that is designed to help it absorb.

What is in one sachet of The Performer?

FUNCTNL The Performer is a caffeine-free, sugar-free formula. It is not a stimulant pre workout. Here is what one sachet provides:

Five grams of creatine monohydrate is about 4.4 g of creatine. The label does not list the nitrate content of the beetroot, and that shapes what we can say about it.

What are the benefits of a caffeine free pre workout?

Does creatine help with strength and power training?

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. This is an authorised health claim in Great Britain (GB NHC register). The beneficial effect is obtained with a daily intake of 3 g of creatine, and it applies to adults performing high-intensity exercise.

The International Society of Sports Nutrition (ISSN) found no compelling evidence that creatine harms healthy people, even at up to 30 g a day for 5 years (Kreider et al., 2017).

Does beetroot help endurance?

Beetroot nitrate can help in time-to-exhaustion tests, but the evidence is weaker for time trials. A meta-analysis of 17 studies found a moderate improvement in time to exhaustion and a small, non-significant effect on time trials (Hoon et al., 2013). Benefits appeared more often in inactive or recreationally active people.

Studies typically use 6 to 8 mmol of nitrate, about 350 to 500 mg, taken 2 to 3 hours before exercise (Australian Institute of Sport). Our label lists 2,500 mg of liposomal beetroot but not its nitrate content, so we cannot say one sachet reaches those amounts. There is no authorised UK health claim for beetroot or nitrate, so we describe this as research, not as an effect of our product.

Do electrolytes matter when you train?

Electrolytes matter most when you sweat a lot, because sweat rates and sweat electrolyte content vary widely between people (Sawka et al., 2007). Drinks with electrolytes can beat water alone in certain situations, such as long or hot sessions.

Magnesium contributes to electrolyte balance, normal muscle function and the reduction of tiredness and fatigue. Potassium contributes to normal muscle function. Vitamin B12 contributes to normal energy-yielding metabolism. The Performer contains no sugar, so for long sessions you may also want a carbohydrate source.

Why choose a caffeine free formula?

Caffeine-free formulas suit evening training, because caffeine can delay sleep. EFSA found that single doses of 100 mg close to bedtime may delay sleep in some adults, and that up to 400 mg a day from all sources does not raise safety concerns for healthy adults (EFSA, 2015). The Performer has 0 mg of caffeine.

How much should you take a day?

Take 1 sachet (9.5 g) of The Performer a day, mixed into 300 to 400 ml of cold water. That gives you 5 g of creatine monohydrate. Choose one row below, because the daily amount is 1 sachet, not 1 per row.

When is the best time to take creatine?

The best time to take creatine is whenever you will take it every day. Creatine works by building up in muscle, so daily consistency matters more than timing. The ISSN suggests 3 to 5 g a day to maintain muscle stores, so 1 sachet sits at the top of that range.

How do you mix The Performer?

1. Open 1 sachet and pour it into a shaker or glass.
2. Add 300 to 400 ml of cold water.
3. Shake or stir until it dissolves.
4. Drink it before, during or after training.
5. Repeat daily, including rest days.

Caffeine free vs caffeinated pre workout: which should you choose?

Choose a caffeine free pre workout if you want a daily, stimulant-free routine or you train in the evening. Choose a caffeinated one if you want an in-session lift, and keep your total under 400 mg a day. Many people use both on different days.

The EFSA limits apply to caffeine from all sources, so count coffee, tea and energy drinks alongside any caffeinated pre workout.

Is a caffeine free pre workout safe?

Creatine is one of the most studied supplements, and the ISSN found no compelling evidence of harm in healthy people. One sachet contains 175 mg of sodium and 300 mg of potassium. Do not exceed the recommended daily intake. This article is written for adults.

Who should avoid it?

• People with kidney disease, unless their GP agrees.
• Anyone on a low-sodium diet, or taking blood pressure or kidney medication, because of the sodium and potassium in each sachet.
• Anyone with an allergy to an ingredient or who avoids stevia, so check the full label first.

Food supplements should not replace a varied, balanced diet. Speak to your GP before use if you are pregnant, breastfeeding, taking medication or have a medical condition.

How FUNCTNL The Performer fits in

We made The Performer for people who want a daily creatine routine without stimulants. Each 9.5 g sachet gives 5 g of creatine monohydrate and 2,500 mg of liposomal beetroot, plus 300 mg of potassium, 149 mg of magnesium, 40 mg of calcium, 175 mg of sodium and 10 µg of vitamin B12.

It is sweetened with stevia, has a natural beets and lemon flavour, and is halal, vegetarian, sugar-free and caffeine-free. A pack holds 15 sachets.

"Especially that beetroot, electrolyte and creatine powder, that tastes so good."
Lorell Scott, Running Coach

Shop FUNCTNL The Performer

Frequently asked questions

Is The Performer a pre workout?

No, not in the usual sense. The Performer has no stimulants, so it will not give you a buzz. You can take it before, during or after training. Its creatine works through daily use over several weeks, not through a single dose before a session.

What is the best caffeine free pre workout in the UK?

No single product is best for everyone. Look for a full label with no proprietary blends, 3 to 5 g of creatine monohydrate per serving, 0 mg of caffeine and a stated nitrate content if beetroot is listed. The Performer provides 5 g and 0 mg per sachet.

How long does creatine take to work?

Taking 3 to 5 g a day raises muscle creatine over 3 to 4 weeks. A loading phase of about 0.3 g per kg of body weight for 5 to 7 days is faster (Kreider et al., 2017). One sachet gives 5 g, so expect the gradual route and stay consistent.

Can you take The Performer on rest days?

Yes, you can take The Performer on rest days. Creatine works by keeping muscle stores topped up, so 1 sachet daily fits how it works. Take it at the same time each day with 300 to 400 ml of cold water.

Can you take The Performer with coffee?

Yes, you can. The Performer has 0 mg of caffeine, so it adds nothing to your coffee total. EFSA says single doses up to 200 mg and daily intakes up to 400 mg from all sources do not raise safety concerns for healthy adults.

Does The Performer contain sugar or artificial sweeteners?

No, The Performer contains no sugar. It is sweetened with stevia and has a natural lemon flavour, prebiotic fibre and no artificial colouring. It is also gluten-free and dairy-free. Check the full ingredients on the pack if you avoid stevia or have an allergy.

Is The Performer halal?

Yes, The Performer is halal and suitable for vegetarians. It is also gluten-free, dairy-free and soy-free, and the label lists no known allergens. Check the full ingredients on the pack if you have an allergy or follow a specific diet.

Sources

1. Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. Read study
2. Hoon MW, Johnson NA, Chapman PG, Burke LM (2013). The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism. Read study
3. Australian Institute of Sport. Sports Supplement Framework: beetroot juice and nitrate fact sheet. Read fact sheet
4. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS (2007). American College of Sports Medicine position stand: exercise and fluid replacement. Medicine and Science in Sports and Exercise. Read study
5. EFSA NDA Panel (2015). Scientific opinion on the safety of caffeine. EFSA Journal 13(5):4102. Read opinion
6. UK Government. Great Britain nutrition and health claims (NHC) register. View register