Due to their prevalence within gym culture and notable performance-boosting effects, everybody has their go to pre-workout supplements whether it’s a simple cup of coffee (aka “caffeine”) or a scoop of the latest tropical punch-flavored, ultra-secret-ingredient formula.

The world of pre-workouts can be intimidating, sometimes rightfully so. You don’t want to spend more money than you have to. You don’t want to choose an ineffective formula. And you definitely don’t want to take something that makes you so jittery, you end up doing push-ups on the floor of the emergency room.

Here’s what to know about some of the most popular pre-workouts available, so you can approach your pre-training supplementation with a better idea of what should and shouldn’t be in there.

What Does a Pre-Workout Do?

• Potential Benefits
• Potential Drawbacks
• 10 Most Common Pre-Workout Ingredients
• How to Use a Pre-Workout 

Potential Benefits of Using a Pre-Workout 

Pre-workout supplements can be a game changer for many people. It’s a staple supplement category for many lifters, whether it’s something used before every workout or only when the planned session calls for it. It’s not necessary, but for lifters who want a high-performance edge, having a go to pre-workout is ideal.

Increased Motivation and Focus

A good pre-workout can help to get you in the right mindset on days when you’re paying more attention to the playlist in your headphones than the barbell in your hands. Even the most dedicated lifter has days when they’re just not feeling it, and a good pre-workout may be able to fill the gap.

Certain pre-workout ingredients have been shown to improve focus, concentration, even your mood. (1)(2) This can carry over to greater general energy levels, allowing you to attack the training session with higher intensity, as well as potentially better attention to technique.

You might also notice a better mind-muscle connection during certain exercises, which can help to recruit more muscle fibers and trigger greater muscle growth. (3)

Improved Strength, Power, and Endurance

Physiologically, a pre-workout can directly boost your performance in the gym by improving strength, increasing power output, or increasing endurance and delaying fatigue — all of which can translate to better training adaptations and improved results. (4)(5)(6)

Whether it’s a stimulant to create a stronger muscle fiber contraction or an ingredient to decrease your required rest periods, pre-workouts can have some significant and impactful influence on your training session. (7)

Cumulatively, these performance benefits can yield greater results from training. However, that doesn’t mean you should, or need to, rely on pre-workouts consistently to perform at a high level.

Even when used sporadically, these benefits can trigger responses that yield better results than you might otherwise find without strategic supplement usage.

Potential Drawbacks of Using a Pre-Workout

Here are the major concerns you should be on the look out for when purchasing a pre-workout supplement.

Proprietary Blends 

The term “proprietary blend” describes a mixture of ingredients that is unique to a particular supplement brand. Unlike more transparent labeling practices which list the specific amounts of each ingredient, proprietary blends only list the total amount of the blend without specifying how much of a given ingredient is included in the formula.

This means that you’re not being told exactly how much of each ingredient you are getting. Imagine being served a hamburger: Would you rather be told it’s made of “meat mixture,” 20% ground beef and 80% ground hot dogs, or 100% ground beef? That’s basically the situation with proprietary blends.

With proprietary blends, you don’t know if you’re getting the ingredients you desire in a safe or effective dose. Supplement company take advantage of this gray area and often fill proprietary blends with cheap fillers and less effective ingredients, compared to relatively more expensive and more useful ingredients, to improve their profit margins while compromising on efficacy.

Many supplements also require some degree of troubleshooting, so it might take you one or two (or more) different pre-workout purchases to find a formula your body responds well to. If you are not responding well to a pre-workout, it can be hard to pinpoint an exact reason when you’re dealing with a vague proprietary blend. Learning which ingredients help and hurt you is crucial to finalizing your pre-workout choice.

Stimulant Overload

Stimulants, such as caffeine or yohimbine (and ephedrine before it was banned), are commonly found in pre-workout supplements. These substances work by increasing heart rate, blood pressure, and metabolic rate. While this can provide a temporary boost of energy, it can also put a strain on the cardiovascular system and increase the risk of potentially adverse health effects.

The very ingredients that make pre-workouts useful can also be abused by some individuals, especially if you’re prone to the side effects of stimulants. If you already have a high-level of caffeine intake, are anxiety prone, have high blood pressure, struggle with sleep, you should exercise care when it comes to stimulant-laden pre-workouts.

If you’re not careful with your pre-workout blend or the doses you use, you might not have the most pleasant experience. Palpations in the gym can land you on viral tik tok video or in the hospital. Nobody wants either of those. Always start with a half serving of any pre-workout and increase if appropriate.

10 Most Common Pre-Workout Ingredients

Whether you’re searching for a useful pre-workout formula or are looking to create your own by hand-picking specific compounds, here are some of the most reliable, science-based, effective pre-workout ingredients.

Caffeine

Caffeine is a well-known stimulant that is commonly found in coffee, tea, and other beverages. It is also added to many pre-workout supplements because of its ability to increase alertness and reduce fatigue. (8) Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleepiness and relaxation. By blocking adenosine, caffeine makes you more alert. (9)

Without caffeine, many pre-workouts might not even feel like they are working. It’s the primary stimulant that leaves you feeling, “Whoa, I’m not as tired anymore. Time to hit the squat rack.”

Some pre-workout supplements may contain as little as 50 milligrams of caffeine per serving, while others may contain as much as 400 milligrams or more. For context, an “average” cup of coffee contains about 100 milligrams of caffeine.

Generally, you want to err on the lower end when using caffeine as a pre-workout, especially if you’re caffeine-sensitive or prefer a stimulant-free pre-workout (when training later in the day, for example, to avoid interrupting your sleep).

Don’t overlook the compounding effect caffeine can have over the course of a day. Because caffeine has a half-life of roughly five hours, if you have, for example, a large cold brew coffee with an extra shot at 9 a.m., you’re taking in roughly 325 milligrams of caffeine.

By 2 p.m., you’ve still got around 160 milligrams circulating in your system, so re-consider throwing back a pre-workout loaded with another 200+ milligrams of caffeine before your lunch break workout.

Synephrine 

From the depths of Southeast Asia, synephrine is a compound derived from bitter orange. It’s been used to treat digestion and congestion issues, but can also be a stimulant in pre-workout.

Synephrine is a stimulant that is similar in structure and function to ephedrine — another stimulant that was commonly used in dietary supplements before being banned by the FDA in 2004. Like ephedrine, synephrine is thought to increase energy expenditure, reduce appetite, and enhance athletic performance. (10) However, synephrine is considered to be safer than ephedrine because it has a weaker effect on the central nervous system and is less likely to cause adverse side effects.

In pre-workout supplements, synephrine is often combined with caffeine and other ingredients that are intended to increase energy and focus during exercise. These supplements are marketed as a way to improve athletic performance, increase muscle strength, and reduce fatigue. (11)

Research has shown high doses up to 100 to 200 milligrams per day are tolerable depending on body weight, but more common effective doses are closer to 50 milligrams per day.

While synephrine may provide some benefits for exercise performance, it is important to be aware of the potential risks and side effects associated with its use. Some studies have suggested that synephrine can increase blood pressure and heart rate, which can be dangerous for people with certain medical conditions, such as hypertension or heart disease.

Yohimbine

Yohimbine is a potent stimulant that works by blocking alpha-2 adrenergic receptors in the body. This action can increase blood flow which is why many tout it as being helpful with treating erectile dysfunction.

But nonetheless, some people swear by the muscle pumps from yohimbine. Mechanistically, yohimbine has also been shown to increase the release of norepinephrine, a hormone that can stimulate fat metabolism and promote weight loss. Although, actual fat loss recorded in studies seems minimal. (12)

Doses from 10 to 20 milligrams are generally effective, but, similar to other stimulants, yohimbine can pose blood pressure and cardiovascular risks when combined with other stimulants.

Beta-Alanine

Beta-alanine is a non-essential amino acid that is naturally produced by the body. Beta-alanine has gained popularity among athletes and bodybuilders, due to its potential to enhance athletic performance and increase muscle endurance. (13)

Beta-alanine works by increasing the concentration of carnosine in the muscles. Carnosine is a dipeptide found in high concentrations in fast-twitch muscle fibers — the fibers responsible for explosive power and strength. Carnosine acts as a buffer, helping to prevent the build-up of lactic acid in the muscles during exercise.

In layman’s terms, it allows you to push longer and endure higher intensities because it delays muscle-burning. (14) This can lead to improvements in athletic performance, especially in activities that require extended bouts like endurance work or high-rep sets with minimal rest periods. It’s also known for producing a “tingly” feeling which can be hit or miss for people. Two to five grams per day have been shown to be effective.

Highly Branched Cyclic Dextrin

Highly branched cyclic dextrin is essentially pure carbohydrates for performance. Unlike many other types of carbohydrates, cyclic dextrin is “highly branched” which simply means it is rapidly absorbed by the body.

It provides your body fast-acting carbs to replenish muscle and liver glycogen while maintaining blood glucose levels. The ergogenic effects of carbohydrates are well-established, especially for high intensity interval training or endurance training. (15)

For some of your more intense workouts, this is a useful ingredient, especially when you don’t want to stomach carbohydrate-dense foods like potatoes or rice near your training session. As a carb source, as little as 15 grams per workout have been shown to be beneficial.

Citrulline 

Citrulline is a non-essential amino acid found in watermelon and certain other fruits. If you’ve ever overheard locker room advice about drinking watermelon or pomegranate juice before a workout, there is actually some truth to that.

Citrulline is known to stimulate nitric oxide, which improves blood flow, increases aerobic performance, and gives you those tremendous pumps everybody talks about. (16)

Citrulline has ergogenic properties making it a seemingly perfect pre-workout ingredient. To increase nitric oxide production, six grams is the minimum recommended dose. Depending on your body weight and individual metabolism, you might need doses as high as eight or 12 grams to get noticeably bigger pumps.

BCAAS or Amino Acids 

Many pre-workout supplements will have amino acids or branched chain amino acids. While these amino acids can be useful, most people already get plenty in a protein-sufficient diet.

Having incomplete amino acids will always be inferior to a complete protein like whey. These standalone amino acid formulas in pre-workouts often significantly spike the price of your pre-workout while providing little benefit.

If you want extra calories in your pre-workout, you’re better off opting for carbs like highly branched cyclic dextrin instead, which will bring along improved performance.

L-Tyrosine 

L-tyrosine is a non-essential amino acid that is found in many protein-rich foods, including meat, fish, and dairy products. It has gained popularity as an ingredient in pre-workout supplements due to its potential to enhance mental and physical performance. (17)

L-tyrosine works by increasing the production of neurotransmitters in the brain, such as dopamine and norepinephrine. These neurotransmitters are important for mood, motivation, and focus, and they play a key role in regulating the body’s stress response. By increasing the production of these neurotransmitters, L-tyrosine can help to improve mental focus during exercise.

However, L-tyrosine seems to primarily have a noticeable effect in stressful, anxious, or sleep-deprived scenarios. It could be considered the “sleep-deprived saver” — it might not make a big difference in your usual routine on days when you have sufficient sleep, but if your night’s sleep pattern is disrupted, it may be more beneficial. The effective dose seems to be between 500 to 2,000 milligrams depending on your body weight.

L-Theanine

L-theanine is an amino acid commonly found in certain tea leaves. L-theanine works by increasing the production of neurotransmitters in the brain, particularly gamma-aminobutyric acid (GABA). (18) GABA is a calming neurotransmitter that helps to reduce feelings of anxiety and stress.

It has many cognitive benefits as well. It doesn’t sedate or make you tired, but it could be seen as more of a “downer,” compared to over-the-top stimulants working as “uppers” as they ramp up your nervous system. Theanine generally provides a more mellow energy and is often added to pre-workouts to serve as a way to add more performance clarity while reducing the jittery side effects of stimulants like caffeine.

L-theanine also has a relatively positive safety profile at any dose, but around 300 milligrams is recommended as a minimum effective dosage.

Creatine Monohydrate

Creatine is an extremely popular ingredient, considered one of the most thoroughly researched sports supplements in the field, known for its ability to enhance physical performance and muscle growth. (19)(20) It is a naturally occurring compound that is found in several animal products such as red meat and fish.

Creatine works by increasing the body’s levels of phosphocreatine, which is used to produce energy during high-intensity exercise. By increasing the body’s stores of phosphocreatine, creatine can help to improve athletic performance, increase strength, and reduce fatigue. It’s even been shown to boost cognitive function and general brain health. (21)

It also draws water into your muscles cells, signaling for anabolic processes. It’s almost like the strength and hypertrophy version of beta-alanine. Despite its common everyday use and scientific reliability, creatine only works once your muscles are fully saturated. This process takes a couple weeks of consistent use.

If you don’t take your pre-workout daily, you will have a hard time leveraging creatine’s benefits. Many brands also add creatine to spike up the price of their pre-workout, due to the “name recognition” of the ingredient, even though creatine on its own is relatively inexpensive.

While it might be more convenient to have it in your pre-workout, a better approach is to supplement with creatine separately, using a standalone creatine monohydrate powder. This is a way to save money while maximizing creatine stores within the muscles, since you can take creatine daily without any additional pre-workout ingredients.

How to Use Pre-Workouts

One of the most overlooked aspects to pre-workouts is taste. Make sure it tastes good, so you’ll actually want to take it, and make sure you feel energized without your blood pressure exploding or your sleep-quality tanking.

Be on the lookout for a pre-workout that has the ingredients you want in the doses you need, and be careful about the number of stimulants in them. Whenever possible, avoid proprietary blends.

For most ingredients to work well and be properly digested and absorbed, take your pre-workout 30 to 60 minutes before your workout. Most people just take it before they leave for the gym, regardless of timeframe. Worse, they might quickly down a pre-workout in the gym’s parking lot while they’re loading up their favorite playlist.

The only other thing you have to consider is how often you take a pre-workout. For some lifters, taking a pre-workout boost before every workout has become a part of gym life — just another ritual like packing your gym bag or filling your water bottle.

Others prefer to take a pre-workout only on days they’re dragging and need a good pump or an extra boost to hit a new PR. This latter approach should help to make sure you don’t desensitize yourself to any of the ingredients, especially stimulants like caffeine, which can quickly lose it’s effects if taken too often in high doses. (22)

Pre-workouts can also be useful if you train fasted, and they may be less needed if you train well-fed. The carbohydrate, sodium, and nutrient component of your pre-workout meal can improve your performance, mental alertness, and muscle pumps even without the stimulating jitters.

Like anything else in fitness, you have to experiment with what works best for you when it comes to taking a pre-workout. As you find with most things in the gym, a bit of patience, combined with well-informed periods of trial and error, should gradually steer you in the right direction of safe and effective goal-focused results.

References

1. Jung, Y. P., Earnest, C. P., Koozehchian, M., Galvan, E., Dalton, R., Walker, D., Rasmussen, C., Murano, P. S., Greenwood, M., & Kreider, R. B. (2017). Effects of acute ingestion of a pre-workout dietary supplement with and without p-synephrine on resting energy expenditure, cognitive function and exercise performance. Journal of the International Society of Sports Nutrition, 14, 3. https://doi.org/10.1186/s12970-016-0159-2
2. Curtis, J., Evans, C., Mekhail, V., Czartoryski, P., Santana, J. C., & Antonio, J. (2022). The Effects of a Pre-workout Supplement on Measures of Alertness, Mood, and Lower-Extremity Power. Cureus, 14(5), e24877. https://doi.org/10.7759/cureus.24877
3. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
4. Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
5. Schwarz, N. A., , PhD, & McKinley-Barnard, S. K., , PhD (2020). Acute Oral Ingestion of a Multi-ingredient Preworkout Supplement Increases Exercise Performance and Alters Postexercise Hormone Responses: A Randomized Crossover, Double-Blinded, Placebo-Controlled Trial. Journal of dietary supplements, 17(2), 211–226. https://doi.org/10.1080/19390211.2018.1498963
6. Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. Journal of strength and conditioning research, 20(3), 506–510. https://doi.org/10.1519/18285.1
7. Martinez, N., Campbell, B., Franek, M. et al. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr 13, 29 (2016). https://doi.org/10.1186/s12970-016-0138-7
8. Ruxton, C.H.S. (2008), The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin, 33: 15-25. https://doi.org/10.1111/j.1467-3010.2007.00665.x
9. Delleli, S., Ouergui, I., Messaoudi, H., Trabelsi, K., Ammar, A., Glenn, J. M., & Chtourou, H. (2022). Acute Effects of Caffeine Supplementation on Physical Performance, Physiological Responses, Perceived Exertion, and Technical-Tactical Skills in Combat Sports: A Systematic Review and Meta-Analysis. Nutrients, 14(14), 2996. https://doi.org/10.3390/nu14142996
10. Stohs, S. J., Preuss, H. G., & Shara, M. (2012). A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. International journal of medical sciences, 9(7), 527–538. https://doi.org/10.7150/ijms.4446
11. Ruiz-Moreno, C., Del Coso, J., Giráldez-Costas, V., González-García, J., & Gutiérrez-Hellín, J. (2021). Effects of p-Synephrine during Exercise: A Brief Narrative Review. Nutrients, 13(1), 233. https://doi.org/10.3390/nu13010233
12. Ostojic S. M. (2006). Yohimbine: the effects on body composition and exercise performance in soccer players. Research in sports medicine (Print), 14(4), 289–299. https://doi.org/10.1080/15438620600987106
13. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., . . . Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1), 30. doi: 10.1186/s12970-015-0090-y
14. Derave, W., Everaert, I., Beeckman, S., & Baguet, A. (2010). Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training. Sports medicine (Auckland, N.Z.), 40(3), 247–263. https://doi.org/10.2165/11530310-000000000-00000
15. Furuyashiki, T., Tanimoto, H., Yokoyama, Y., Kitaura, Y., Kuriki, T., & Shimomura, Y. (2014). Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism. Bioscience, biotechnology, and biochemistry, 78(12), 2117–2119. https://doi.org/10.1080/09168451.2014.943654
16. Pérez-Guisado, J., & Jakeman, P. M. (2016). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 30(10), 2937-2942. doi: 10.1519/jsc.0000000000001591
17. Stecker, R. A., Harty, P. S., Cottet, M. L., & Jagim, A. R. (2019). The effects of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands – a review. Journal of the International Society of Sports Nutrition, 16(1), 1-14. doi: 10.1186/s12970-019-0318-5.
18. Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific journal of clinical nutrition, 17 Suppl 1, 167–168.
19. Wu, Shih-Hao, et al. “Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021.” Nutrients, U.S. National Library of Medicine, 16 Mar. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/
20. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
21. Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino acids, 40(5), 1349–1362. https://doi.org/10.1007/s00726-011-0855-9
22. Quiquempoix, M., Drogou, C., Erblang, M., Van Beers, P., Guillard, M., Tardo-Dino, P. E., Rabat, A., Léger, D., Chennaoui, M., Gomez-Merino, D., Sauvet, F., & Percaf Investigator Group (2023). Relationship between Habitual Caffeine Consumption, Attentional Performance, and Individual Alpha Frequency during Total Sleep Deprivation. International journal of environmental research and public health, 20(6), 4971. https://doi.org/10.3390/ijerph20064971

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Pre-workouts are versatile and have various purposes, whether it’s to help you stay focused or to deliver a gnarly pump — we took a look at some of the best pre-workout supplements on the market to build a list that may help you unlock your most successful workouts. This list includes some of our favorite products for building muscle, weight loss, value, and more. If you’re looking to kickstart your pre-workout journey or just want to switch your current pre- for one that may better suit your needs, we have you covered.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Pre-Workout Supplements 

• Best Pre-Workout Overall: Jacked Factory Nitrosurge Max
• Best Pre-Workout for Men: XWERKS Ignite
• Best Pre-Workout for Building Muscle: Cellucor C4 Original Pre-Workout Powder
• Best Pre-Workout for Weight Loss: Kaged Clean Burn
• Best Pre-Workout for the Money: Transparent Labs Bulk
• Best Pre-Workout With Creatine: Kaged Pre-Kaged Elite
• Best Pre-Workout Without Caffeine: Transparent Labs Stim-Free Pre-Workout
• Best Pre-Workout for Pumps (Blood Flow): Crazy Nutrition Intensive Pre-Train
• Best Pre-Workout for Running: Kaged Pre-Kaged Sport
• Strongest Pre-Workout: Transparent Labs Bulk Black
• Best Vegan Pre-Workout: Gnarly Nutrition Pre-Workout
• Best Tasting Pre-Workout: Legion Pulse Pre-Workout
• Best Pre-Workout for Women: Cira Pre-Game

Best Pre-Workout Overall: Jacked Factory Nitrosurge Max

Jacked Factory NitroSurge Max Pre-Workout Powder

4.2

• Number of servings: 20 to 40, depending on if you take one or two scoops
• Cost per serving: $1.00 to $2.00
• Amount of caffeine per serving: 350 milligrams
• Flavors: Cherry Bomb
• Third-party tested: No

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Pros

• Reasonably priced
• Transparent label
• Doesn’t cause jitters or energy crashes

Cons

• Not ideal for taking before evening workouts due to the high caffeine content
• Sweetened with sucralose

If you’re looking for a pre-workout that is affordable, contains adequate doses of effective ingredients, and will really raise your energy levels before intense workouts, you’ll find it in Jacked Factory Nitrosurge Max.

Two scoops provide 350 milligrams of caffeine. If you work out at night or are sensitive to caffeine, you can take one scoop instead. Either way, you’ll get effective doses of ingredients like l-citrulline (4.5 grams per scoop), which can increase blood flow and give you a significant workout pump. (1) Studies show that eight grams of l-citrulline per day is enough to increase athletic performance in athletes who perform high-intensity resistance training exercises. (2) Jacked Factory recommends taking up to two scoops of its pre-workout each day, which will give you more than the recommended dose of citrulline.

Each scoop also provides 1.25 grams of betaine anhydrous, which may help improve body composition and increase muscle mass. (3) This pre-workout tastes great, though if you shop on Amazon, you’ll be limited to the Cherry Bomb flavor.

There are no proprietary blends in this pre-workout formula, as the exact amounts of each ingredient are listed on the nutrition label. However, it’s not third-party tested, so you may want to look for another option if you compete in drug-tested sports and are worried about potential contamination.

Best Pre-Workout for Men: XWERKS Ignite

XWERKS Ignite

4.0

• Number of servings: 30
• Cost per serving: $1.63
• Amount of caffeine per serving: 150 milligrams
• Flavors: Blue Raspberry, Green Apple, Orange, Watermelon
• Third-party tested: No

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Pros

• Not super high in caffeine, so you can take it before nighttime workouts
• Contains 11 ingredients, including several nootropics that can help with mental focus and alertness
• Likely won’t cause energy crashes

Cons

• Contains artificial flavorings and sucralose
• Flavors can be hit or miss

If you’re looking to pack on muscle, as it’s safe to assume many men are, XWERKS Ignite is a solid choice. XWERKS made this pre-workout with focus, energy, pumps, and power in mind. Each ingredient plays a different role in helping you bust out hard workouts, recover, and get back in the gym for your next lift.

For example, a one-scoop serving of Ignite provides 500 milligrams of Rhodiola and 200 milligrams of DMAE (dimethylaminoethanol). Rhodiola and DMAE are nootropics, compounds that may help with cognitive function and mental clarity. (4) There are also three grams of citrulline, which may help with exercise performance and better recovery, getting you back to the gym faster. (5)

Furthermore, this formula contains 150 milligrams of caffeine to potentially keep you alert and focused through your intense lifts. While other pre-workouts have 300 milligrams of caffeine or more per serving, 150 milligrams is still a sufficient amount to give you an energy boost before you hit the gym. It also leaves you plenty of room to enjoy a cup or two of coffee during the day, if you wish, without exceeding the recommended upper limit of 400 milligrams of caffeine per day (the average cup of coffee has about 90 to 100 milligrams of caffeine).

All of XWERKS Ignite’s flavors have sucralose, and our product tester noticed a strong artificial taste when she tried the Watermelon flavor. Based on the reviews on XWERKS’ website, other customers agree with her assessment. However, the Blue Raspberry flavor appears to be a favorite among other consumers.

Best Pre-Workout for Building Muscle: Cellucor C4 Original Pre-Workout Powder

Cellucor C4 Original Pre-Workout

3.8

• Number of servings: 30 to 60
• Cost per serving: $0.83 to $1.00
• Amount of caffeine per serving: 150 milligrams
• Flavors: Fruit Punch, Icy Blue Razz, Pink Lemonade, Strawberry Margarita
• Third-party tested: No

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Pros

• Lower caffeine content makes it suitable for evening workouts
• Includes velvet bean extract, which may help increase testosterone
• Contains theacrine for an additional non-caffeinated energy source

Cons

• Only has one gram of creatine
• Sweetened with sucralose

Although most people gravitate towards the best protein powders when it comes to building muscle, pre-workout may have the ability to assist muscle growth goals. At least that’s true if you opt for Cellucor C4 Original Pre-Workout.

C4 stands out due to what Cellucor calls an Explosive Energy Blend. This blend contains 150 milligrams of caffeine anhydrous plus velvet bean seed extract (Mucuna pruriens) and theacrine. Velvet bean seed extract is known for its potential for increasing testosterone levels, while theacrine works similarly to coffee to provide energy for your long, intense strength training workouts. (6)(7)

There’s only one gram of creatine in C4, which is lower than other pre-workouts but still noteworthy since other options don’t have any creatine at all. Still, you may want to consider taking this pre-workout with a high-quality creatine supplement to enhance its muscle-building capabilities.

RELATED: 8 Best Mass Gainers for Bulking Up Fast

Best Pre-Workout for Weight Loss: Kaged Clean Burn

Kaged Clean Burn

• Number of servings: 30
• Cost per serving: $1.50
• Amount of caffeine per serving: 166 milligrams
• Flavors: Orange Mango
• Third-party tested: Informed Sport

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Pros

• Contains eight potential fat-burning ingredients like caffeine and chromium
• Third-party testing ensures it’s safe for athletes
• Includes hydrating ingredients like coconut fruit powder

Cons

• Expensive
• Only one flavor available

For many, fat loss is a top goal in the gym. Even if it isn’t your main goal, getting a little more shredded may sound pretty sweet to you. Kaged Clean Burn was crafted with potentially fat-burning ingredients like apple cider vinegar, chromium, caffeine, guayusa, capsicum, and grains of paradise.

It also includes the amino acid l-carnitine l-tartrate, which studies suggest may delay muscle fatigue, reduce muscle weakness, increase fatty acid oxidation, and provide antioxidant properties. (8) This formula also includes the amino acid l-tyrosine and coconut fruit powder (which may help with hydration due to its electrolyte content).

This formula has 400 micrograms of chromium, which has been linked to increased lean body mass and decreased body fat percentage. (9) While guayusa is very high in caffeine content, its effects may include a decrease in body weight and lowered triglyceride content. (10) Although many may be wary of fat-burning products, Kaged has been third-party tested and Informed Sport Certified, meaning this product is tested by a globally recognized standard as being safe for athletes.

This pre-workout comes in an Orange Mango flavor. Although it isn’t the most expensive pre-workout on our list, it still comes in at around $1.50 per serving, which isn’t the cheapest. But if you’re looking for a supplement that will help you push through tough workouts while aiding in your fat-burning goals, this may be a great option for you.

Best Pre-Workout for the Money: Transparent Labs Bulk

Transparent Labs Bulk

4.3

• Number of servings: 30
• Cost per serving: $1.67
• Amount of caffeine per serving: 200 milligrams
• Flavors: Black Cherry, Blue Raspberry, Green Apple, Peach Mango, Piña Colada, Sour Grape, Strawberry Kiwi, Tropical Punch
• Third-party tested: Yes, by independent labs

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Pros

• Wide range of flavors to choose from
• Fully transparent label
• No artificial colorings, sweeteners, or preservatives
• Gluten-free and non-GMO

Cons

• No unflavored option, so it may not blend well with the rest of your supplement stack

Transparent Labs Bulk is stacked with heaps of helpful pre-workout ingredients — like beta-alanine, BCAAs, caffeine, and electrolytes — to assist you while you crush your workouts. Two added perks: You have eight flavors to choose from, and you’ll definitely get the best bang for your buck at this price point.

You’ll find alpha-GPC in this formula, and studies have suggested that supplementing with alpha-GPC may increase levels of concentration and focus, making it a great addition to pre-workout supplements. (11) You’ll also find vitamins B3, B6, and vitamin D. Vitamin D is often used as a supplement to support bone health, but some studies have found it to be beneficial for muscular strength and postural health. (12) The formula is created with no artificial colorings, preservatives, or sweeteners.

This only comes in a 30-serving size tub, which equates to around $1.67 per serving, but the high quality of the product and long list of potentially effective ingredients make this a serious bang for your buck.

Best Pre-Workout With Creatine: Kaged Pre-Kaged Elite

Kaged Pre-Kaged Elite

4.4

• Number of servings: 20
• Cost per serving: $3.00
• Amount of caffeine per serving: 388 milligrams
• Flavors: Caribbean Sunrise, Fruit Punch, Glacier Grape, Orange Mango, Strawberry Lemonade
• Third-party tested: Informed Choice

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Pros

• Includes two different types of creatine
• Non-GMO and gluten-free
• No artificial flavors or colors

Cons

• Expensive
• High caffeine content

Kaged Pre-Kaged Elite pre-workout has its ingredient list organized by category — Pump & Performance, Power & Burn, Cellular Hydration & ATP Amplifier, and Energy & Focus — along with the list of vitamins and minerals at the top. In the Pump & Performance section, there are two types of creatine listed: 3,000 milligrams of creatine monohydrate and 2,000 milligrams of creatine nitrate.

Creatine is well known in the fitness industry and often taken for its potential to effectively increase muscle strength and performance when paired with resistance training. (13) One study suggested that the combination of creatine monohydrate and creatine nitrate is superior to other types of creatine or nitrate and monohydrate on their own when it comes to improved bioavailability in blood and skeletal muscles. (14) When the two are paired, they may be more absorbable and better utilized by the body in both blood and muscle tissue.

In addition to creatine, this supplement contains other pre-workout staples like caffeine, citrulline, beta-alanine, and betaine, to name a few. It comes in a 20-serving size tub and has 388 milligrams of caffeine per serving. Those who train at night or are sensitive to caffeine may want to choose another pre-workout or consider taking half a serving. And while the price point is around $3.00 per serving, you essentially get two supplements in one.

Best Pre-Workout Without Caffeine: Transparent Labs Stim-Free Pre-Workout

Transparent Labs Stim-Free Pre-Workout

3.8

• Number of servings: 30
• Cost per serving: $1.67
• Amount of caffeine per serving: 0 milligrams
• Flavors: Blue Raspberry, Cherry Limeade, Green Apple, Orange, Peach Mango, Sour Grape, Strawberry Lemonade, Tropical Punch
• Third-party tested: Yes, by independent labs

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Pros

• No proprietary blends
• Non-GMO and gluten-free
• No artificial flavors, colors, or preservatives
• Can take it before late-night workouts without worrying about it disrupting your sleep

Cons

• May leave a strange aftertaste behind

If you go to the gym at night then a non-stim pre-workout can be a great way to experience the benefits pre-workout supplements offer without caffeine. Transparent Labs Stim-Free Pre-Workout has you covered by delivering a potent blend of ingredients known for increased muscle pumps and enhanced focus without any caffeine.

With each scoop, you get 6,000 milligrams of citrulline malate, 4,000 milligrams of beta-alanine, 1,300 milligrams of taurine, 1,000 milligrams of l-tyrosine, and 50 micrograms of huperzine A, a cognitive enhancer.

There are also four grams of BCAAs in each serving, which can help with muscle protein synthesis (the process of building new muscle). (15) You have a choice of eight fruity flavors. We tried the Tropical Punch flavor, and it wasn’t our favorite because it had an odd chemical taste — which is baffling considering this is supposed to be an all-natural pre-workout. Many customers who have left reviews on Transparent Labs’ website love the taste, though, so you may enjoy it more than we did.

Transparent Labs offers full transparency into its ingredients, so you know exactly what and how much you’re getting in each serving. Its stimulant-free pre-workout is also third-party verified to ensure it’s not contaminated with banned substances or other potentially toxic ingredients.

RELATED: 13 Best Collagen Supplements for Men, Women, Weight Loss, and More

Best Pre-Workout for Pumps (Blood Flow): Crazy Nutrition Intensive Pre-Train

Crazy Nutrition Intensive Pre-Train

• Caffeine: 200mg
• Other Key Ingredients: Citrulline malate, beta-alanine, taurine, KSM-66 Ashwagandha, caffeine, EnXtra, piperine
• Sweetener: Sucralose
• Flavors: Blue Raspberry, Fruit Punch, Green Apple (caffeine-free)
• Certifications: Vegan 
• Servings per Container: 30 servings
• Price per Serving: $2.16 ($2 for caffeine-free)

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Pros

• Contains 23 ingredients to provide energy and focus and aid nutrient absorption
• Available in both caffeinated and caffeine-free varieties
• Dissolves easily when stirred with a spoon or mixed in a shaker bottle

Cons

• Expensive
• Doesn’t include creatine

Crazy Nutrition’s pre-workout delivers an impressive 23 ingredients to help you stay energized and focused at the gym and give your muscles a serious pump. Each scoop provides seven grams of citrulline malate, 2.5 grams of beta-alanine, 1.8 grams of beta anhydrous — plus much more to help you achieve your fitness goals.

You can choose either a caffeinated or non-caffeine version, depending on what time of day you work out and how sensitive you are to caffeine. However, as of the time of this writing, each variety is only available in one flavor. If you’re not a fan of Fruit Punch (the caffeinated flavor) or Green Apple (the non-caffeinated flavor), you’ll need to look elsewhere.

The only ingredient we think is missing from this supplement is creatine. You’ll already be paying $3.00 per serving, and having to buy a creatine supplement on top of that can really eat into your supplement budget.

Best Pre-Workout for Running: Kaged Pre-Kaged Sport

Kaged Pre-Kaged Sport

• Number of servings: 20
• Cost per serving: $1.25
• Amount of caffeine per serving: 188 milligrams
• Flavors: Blue Raspberry, Fruit Punch, Glacier Grape, Mango Lime, Watermelon
• Third-party tested: Informed Choice

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Pros

• Includes ingredients to help with endurance and hydration
• Great taste
• No artificial flavors or colors
• Doesn’t cause jitters

Cons

• No unflavored option

Kaged Pre-Kaged Sport is a solid pre-workout option for those who run long and often. With ingredients that prioritize hydration, focus, endurance, and energy, all at a reasonable price point, it’s hard to go wrong with this formula.

Amanda Dvorak, the Reviews Editor here at Breaking Muscle, has this to say about Kaged Pre-Kaged Sport:

“Even though I’m not an endurance athlete, I often follow up my strength training sessions with some cardio or CrossFit workouts. This has been my pre-workout of choice for almost a year now, and I love how it increases my energy and focus without making me jittery or spiking my heart rate too much.”

Amanda’s had the Fruit Punch and Watermelon flavors and liked them both, but Fruit Punch is her favorite. The supplement uses sucralose as a sweetener, but it’s hard for her to detect any artificial tastes.

This formula contains electrolytes in the form of 20 milligrams of magnesium and 50 milligrams of sodium, 500 milligrams of coconut fruit water powder, and 2,000 milligrams of taurine to help address long-lasting hydration throughout your long and sweaty runs. It contains 500 milligrams of l-tyrosine and 180 milligrams of caffeine, both added to potentially help with focus and energy.

In Pre-Kaged Sport, Kaged also included ingredients such as 3,500 milligrams of citrulline, which may help endurance and recovery. (5) You’ll find 1,250 milligrams of betaine, which may enhance blood flow throughout the body. (16) Lastly, present in this formula is 1,600 milligrams of beta-alanine, which may delay muscle fatigue, allowing you to run for longer. (17)

Kaged Pre-Kaged Sport comes in 20-serving size tubs and is one of our more reasonably priced options at about $1.25 per serving.

Strongest Pre-Workout: Transparent Labs Bulk Black

Transparent Labs BULK BLACK

4.5

• Number of servings: 30
• Cost per serving: $1.83
• Amount of caffeine per serving: 275 milligrams
• Flavors: Blue Raspberry, Black Cherry, Cherry Kiwi, Peach Mango, Sour Gummy
• Third-party tested: Yes, by independent labs

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Pros

• Soy- and gluten-free
• No GMOs
• No artificial sweeteners, preservatives, or flavors
• Contains ingredients that can help prevent energy crashes and jitters

Cons

• Some people may not like the taste of stevia, which is used as a sweetener

With 275 milligrams of caffeine per scoop, Transparent Labs Bulk Black doesn’t have the highest caffeine content of the pre-workouts on this list. However, one scoop provides high doses of ingredients like l-citrulline (eight grams) and taurine (1.3 grams), while other pre-workouts only have small amounts of each or lack them entirely. For this reason, we’ve deemed Bulk Black the strongest pre-workout for those looking for a comprehensive, effectively-dosed supplement.

Another noteworthy ingredient in this formula is Infinergy, a trademarked compound that may prolong the effects of caffeine and keep you mentally alert for longer periods. You likely won’t experience the energy crashes that are common with highly-caffeinated pre-workout supplements.

Bulk Black is available in five fruity and candy-like flavors. A member of our review staff tried the Blue Raspberry and noted that it was sweet without being cloying and didn’t taste like chemicals. He also stated that it didn’t take long for his energy levels to start rising after drinking it — a plus for those who don’t have much time to wait between when they finish their pre-workout and when they start training.

Like all Transparent Labs products, Bulk Black is about as natural as you can get. There are no artificial sweeteners, food dyes, flavors, or preservatives. It uses beetroot powder for color and stevia extract for a touch of sweetness.

Best Vegan Pre-Workout: Gnarly Nutrition Pre-Workout

Gnarly Nutrition Pre-Workout

• Number of servings: 30
• Cost per serving: $1.43 to $2.00
• Amount of caffeine per serving: 180 milligrams
• Flavors: Mango, Strawberry Lemonade, Strawberry Lemonade - Caffeine-Free
• Third-party tested: NSF Certified for Sport

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Pros

• Comes in sustainable packaging
• Caffeinated and non-caffeinated options available
• No artificial flavors, artificial sweeteners, or food dyes
• Soy- and gluten-free

Cons

• Sweetened with stevia, which some may people may find bitter tasting
• Limited flavor options

Most pre-workouts on the market are vegan, though some contain animal-based additives or come in capsules made with gelatin. If you’re vegan and looking for a pre-workout to get you pumped up for a lift, a hike, or your sport of choice, Gnarly Nutrition has a plant-based pre-workout designed with vegan athletes in mind. With only five ingredients — all of which are fully vegan — this formula is straightforward and fit for anyone who lives a plant-based life.

The Gnarly pre- contains no artificial sweeteners or flavors and is free from gluten and soy. It has 5,000 milligrams of citrulline malate, which may enhance blood flow, improve muscle recovery, and increase nutrient delivery in the body. (18) You’ll also find 4,000 milligrams of branched-chain amino acids, 2,500 milligrams of CarnoySyn beta-alanine, and 150 milligrams of ginseng. This pre-workout comes in both caffeinated and caffeine-free versions and includes 180 milligrams of caffeine per serving if you opt for one of the caffeinated flavors.

The formula comes in three flavor options — Strawberry Lemonade, Mango, and Caffeine-Free Strawberry Lemonade. You also have the choice between a 30-serving size can or 10 individual travel sticks to take hiking, camping, or on the go. It is sweetened with stevia leaf powder and gets its coloring from beetroot powder.

Best Tasting Pre-Workout: Legion Pulse Pre-Workout

Legion Pulse

• Number of servings: 10 to 20
• Cost per serving: $2.25 to $3.00
• Amount of caffeine per serving: 350 milligrams
• Flavors: Apple Cider, Arctic Blast, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Frosted Cranberry, Fruit Punch, Grape, Green Apple, Mojito, Piña Colada, Peach Ring, Pink Lemonade, Rainbow Sherbert, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Tropical Punch, Watermelon
• Third-party tested: Labdoor

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Pros

• Diverse flavor options
• Available in caffeinated and caffeine-free versions
• No artificial colors or flavors

Cons

• Sweetened with stevia or sugar alcohol
• Pricier compared to other options

Enjoyability can be a significant factor when it comes to taking your supplements regularly. With Legion Pulse Pre-Workout, great flavors won’t be an issue. This formula comes in a caffeine option with 20 flavors to choose from and a caffeine-free option with seven flavor choices.

Both the caffeine and caffeine-free versions are made from 100 percent natural ingredients and contain 2,500 milligrams of betaine, 3,600 milligrams of beta-alanine, 8,000 milligrams of citrulline malate, and 300 milligrams of alpha-GPC. These are all effectively high doses compared to many other pre-workouts on the market.

Starting at around $2.25 per serving, this is one of the more expensive options on our list, but we think it’s worth the price for the flavor variety and high-quality ingredients. Also, note that this pre- is sweetened with sugar alcohols and stevia leaf if you’re actively avoiding either.

Best Pre-Workout for Women: Cira Pre-Game

Cira Pre-Game

• Number of servings: 30
• Cost per serving: $1.33
• Amount of caffeine per serving: 200 milligrams
• Flavors: Blood Orange, Blue Raspberry, Fruit Punch, Glow-Jito, Strawberry Margarita
• Third-party tested: No

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Pros

• Doesn’t cause energy crashes
• Nine total ingredients to support workout performance and aid nutrient absorption
• Reasonably priced

Cons

• Doesn’t contain creatine

Cira is a supplement company whose products specifically address the concerns of women. Its Pre-Game supplement is one of two pre-workout supplements designed to give women increased energy and mental clarity to get through tough workout sessions.

One scoop offers 200 milligrams of caffeine, which I consider the sweet spot because it’s neither too high nor too low. It’s enough to give you an energy boost without causing significant side effects, like a racing heart or increased anxiety. If you are sensitive to caffeine and 200 milligrams is still too much, you can cut down to half a scoop instead.

The formula also includes other common pre-workout ingredients, like l-citrulline, l-tyrosine, and betaine. Together, these ingredients work to help keep you alert and focused as you train. One ingredient that you won’t find in many other pre-workouts is AstraGin, which can help your body better absorb the other ingredients.

Cira Pre-Game is available in five unique flavors, including Glow-Jito and Strawberry Margarita, which are great if you’re looking for a change from the candy-inspired flavors of other pre-workout brands.

A notably absent ingredient that many other pre-workouts have is creatine. However, this may not be a dealbreaker if you already take creatine separately.

What Are the Benefits of Pre-Workout?

There are many reasons people opt to take a pre-workout. Although they aren’t all designed with the same goal in mind, the various formulas offer assistance for potentially better focus, energy, pumps, growth, and performance. You’ll find ingredients like citrulline, betaine, beta-alanine, caffeine, and BCAAs, all of which are fairly common in pre-workout formulas. Below, we detail some of the benefits a pre-workout may provide.

Blood Flow

Some people love the feeling of the “pump” that is associated with a good workout. The pump is actually blood that enters the muscles and makes them feel bigger and “swole.” (19) Ingredients that may help with blood flow or the “pump” in pre-workouts include a nitric oxide booster, beetroot, or even the addition of beta-alanine, which gives some people a tingly feeling in their body.

Focus

Whether you work out early in the morning, need a pick-me-up after a long day of work, or just need a little extra love in the focus department, a pre-workout can often help you remain alert and keyed in on your performance. Caffeine may be a good ingredient to look out for if you want better focus or cognitive attention, as well as mushroom supplements, or theacrine (for a decaffeinated potential brain boost). (20)(21)(22)

Recovery

Preemptively taking care of your recovery needs can put you ahead of the game. Recovering after intense workouts or sports performance can set you up for success moving into your next workout, help manage muscle soreness, and even potentially aid in muscle growth and increased strength. Many pre-workouts contain BCAAs, which are three amino acids (leucine, isoleucine, and valine) that have been suggested to decrease DOMS. (23) Creatine is another ingredient that has been suggested to speed up recovery time between sets and between workouts by mitigating muscle fatigue and promoting faster recovery. (24)

Energy

A boost in energy may be just what you need when it comes time to work out. Day-to-day, energy levels fluctuate, and a pre-workout may come in handy when you’re feeling a little drained. Ingredients to look out for when you’re seeking energy from your pre- include caffeine, ginseng, or Rhodiola Rosea, all of which have studies concluding that they may provide energy and help fight fatigue for the user. (25)(26)(27)

Strength

Not every pre-workout will contain strength-based ingredients, but there are some that may fall under this category. One of the main ingredients to look out for is creatine, which may have strength and weightlifting performance-enhancing properties. (13) Another study suggests that supplementing with whey protein, amino acids, and vitamin D — the latter two of which are both common pre-workout ingredients — has positive effects on strength, as well as increasing fat-free body mass when paired with resistance training. (28)

What To Consider Before Buying Pre-Workout

When picking the right pre-workout to assist you, you will want to consider a few factors. Each person will differ in their needs and what they want to get out of a pre-workout, so we recommend you think about your goals, budget, dosage needs, micronutrients, and flavor preferences before buying.

Goals

Depending on what your goals are, your needs for pre-workout ingredients will vary. If you’re most concerned about getting a solid kick of energy before your lifts, you’ll want to opt for a densely caffeinated pre-workout that may provide the energy you need to power through. Some people will be more focused on achieving an excellent pump and better blood flow, which may be potentially increased via vasodilators, like beetroot or citrulline. (11)

Others may be honing in on recovery or strength and size, which would lead them to opt for a formula with creatine, BCAAs, or even vitamin D. (28) Whatever your reasoning is, you’ll want to choose a pre-workout that contains the ingredients that will aid you in your end goal.

Budget

When you add a supplement to your stack, you want to make sure that it will fit into your budget. There are so many pre-workouts on the market, and they range widely in price per serving. The ingredient list, dosage, and servings per container will all affect the overall price of the supplement. Our list here ranges between price points of around $0.50 to over $2.00 per serving, leaving some wiggle room between the two prices to find the sweet spot that works for your budget. If you opt for a pre-workout that has a robust ingredient list, you may end up paying more than you would for one with a less robust list. You may also see prices vary based on some factors, like whether the pre has an all-natural formula, contains additives, or offers high dosages.

Dosage

Dosage is the amount of each ingredient that is present in the supplement. It’s always a good choice to look at the grams or milligrams present for each ingredient to understand how it might affect you. Caffeine is a great example of this. One cup of coffee is equivalent to about 90 milligrams of caffeine, so if you’re looking for a small pick-me-up, 100 milligrams or less of caffeine might do in a pre-workout. If it’s been a long day and you need more caffeine to help you get through your workout, you may opt for something that has 300 milligrams plus, as some of our picks on this list contain.

Micronutrients

Pre-workouts aren’t necessarily known for their micronutrient content, so it’s safe to say you shouldn’t rely on a pre-workout to meet your dietary requirements. However, some of the pre-workout supplements on the market do include some vitamins and minerals in their formula. Electrolytes are more common than other types of micronutrients — in pre-workouts, these come in the form of calcium, sodium, potassium, phosphorus, and magnesium. Some pres may include various B vitamins as well. If micros are an important factor to you, you’ll want to look at the nutrition label on your pre-workout, or potentially consider adding a multivitamin to your supp stack.

Flavor

If you don’t enjoy the taste of the pre-workout in your stack, it’s less likely that you’ll use it on a consistent basis. Whether you want a pre-workout that is flavored, unflavored, powdered, or liquid, enjoyability is key. Be sure to check the flavors (and the ingredients used to create those flavors) in any blends you are eyeing before making your final decision.

How We Chose the Best Pre-Workout Supplements

We considered a multitude of factors when building this list to ensure all readers could find the helpful information they were looking for. We weighed the things like ingredients and price, but more on the specifics below.

Formulation

Formulation is a major component of how we choose what pre-workouts make it on our list. We try to make sure we have caffeinated versions, as well as caffeine-free options for those who prefer a stim-free pre-workout. We also think about types of ingredients, dosages at which these ingredients come in, and things like vegan formulation. We have several factors to consider, but most importantly, we want to deliver a diverse list of pre-workouts that have integrity and that we have personally studied to make sure they are reliable supplements.

Sweetening agents are something else we take into consideration when making our picks. Some people opt for natural sugars only, while some don’t mind artificial sweeteners. We wanted to make sure those who have strong feelings about artificial sweeteners had all-natural options, while also providing picks for those who place higher value on other factors over the sweetening agents used in their pre-workout.

Dosages

We work to choose supplements that have proper dosages of their ingredients to make a noticeable impact on your workouts. Although there is an “effective” dosage of each ingredient, there are some that go above and beyond that minimum effective dose. We chose supplements that have a range of dosages, to make sure there is a fit for everyone.

For example, some of our picks contain high doses of creatine or caffeine, while other picks don’t have them at all or have more minimal dosages. Another example is the doses of citrulline on this list. We included solid pre-workout picks that offer between 3,500 milligrams and 8,000 milligrams of citrulline — all numbers in this range are safe to take, but choosing a higher vs. lower dose will depend on personal preference and goals, which is why we included both. And of course, please speak to a physician before deciding the dose that’s right for you.

Price

Price can be one of the most important factors when it comes to adding a supplement to your stack. We make picks based on quality and integrity, but price is something we take into consideration to make sure there’s a pick for each budget. Our prices on this list vary from around $0.50 per serving to over $2.00 per serving. There are several factors that go into a price point for a supplement including ingredients, dosages, servings per container, and whether or not the formula is organic, all-natural, or contains fillers.

Final Thoughts

Whether your goal is to stay focused, attain a sweet pump, produce better blood flow, increase your energy, or assist with muscle growth and workout performance, a pre-workout can be a helpful supplement to take. Pre-workout supplements vary in ingredients, dosages, flavors, and price, and knowing what you’re looking for in your pre is key.

If you’re looking for an energy boost, opt for one of our picks with a high dose of caffeine. If you’re more focused on your pumps, a large dose of citrulline may help. Before hitting the market, decide what your top priorities are, and keep an eye on every ingredient list in your search. Adding a pre-workout supplement to your routine shouldn’t be harder than maxing out your squat, so let this list guide you to your perfect pre-workout match.

FAQs

Research

1. Figueroa, A., Wong, A., Jaime, S. J., & Gonzales, J. U. (2017). Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Current opinion in clinical nutrition and metabolic care, 20(1), 92–98. https://doi.org/10.1097/MCO.0000000000000340
2. Wax, B., Kavazis, A. N., Weldon, K., & Sperlak, J. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters. Journal of strength and conditioning research, 29(3), 786–792. https://doi.org/10.1519/JSC.0000000000000670
3. Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., Craig, S. A., & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1), 39. https://doi.org/10.1186/1550-2783-10-39
4. Malík, M., & Tlustoš, P. (2022). Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients, 14(16), 3367. https://doi.org/10.3390/nu14163367
5. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. Journal of strength and conditioning research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426
6. Shukla, K. K., Mahdi, A. A., Ahmad, M. K., Shankhwar, S. N., Rajender, S., & Jaiswar, S. P. (2009). Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis. Fertility and sterility, 92(6), 1934–1940. https://doi.org/10.1016/j.fertnstert.2008.09.045
7. Kuhman, D. J., Joyner, K. J., & Bloomer, R. J. (2015). Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients, 7(11), 9618–9632. https://doi.org/10.3390/nu7115484
8. NCI Drug Dictionary. National Cancer Institute. (n.d.). Retrieved October 10, 2022, from https://www.cancer.gov/publications/dictionaries/cancer-drug/def/l-carnitine-l-tartrate
9. Anderson RA. Effects of chromium on body composition and weight loss. Nutr Rev. 1998 Sep;56(9):266-70. doi: 10.1111/j.1753-4887.1998.tb01763.x. PMID: 9763876.
10. Kapp RW Jr, Mendes O, Roy S, McQuate RS, Kraska R. General and Genetic Toxicology of Guayusa Concentrate (Ilex guayusa). Int J Toxicol. 2016 Mar-Apr;35(2):222-42. doi: 10.1177/1091581815625594. Epub 2016 Jan 25. PMID: 26811391.
11. Tamura Y, Takata K, Matsubara K, Kataoka Y. Alpha-Glycerylphosphorylcholine Increases Motivation in Healthy Volunteers: A Single-Blind, Randomized, Placebo-Controlled Human Study. Nutrients. 2021 Jun 18;13(6):2091. doi: 10.3390/nu13062091. PMID: 34207484; PMCID: PMC8235064.
12. Rejnmark L. Effects of vitamin d on muscle function and performance: a review of evidence from randomized controlled trials. Ther Adv Chronic Dis. 2011 Jan;2(1):25-37. doi: 10.1177/2040622310381934. PMID: 23251739; PMCID: PMC3513873.
13. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
14. Ostojic SM, Stajer V, Vranes M, Ostojic J. Searching for a better formulation to enhance muscle bioenergetics: A randomized controlled trial of creatine nitrate plus creatinine vs. creatine nitrate vs. creatine monohydrate in healthy men. Food Sci Nutr. 2019 Oct 3;7(11):3766-3773. doi: 10.1002/fsn3.1237. PMID: 31763026; PMCID: PMC6848817.
15. Kim E. (2009). Mechanisms of amino acid sensing in mTOR signaling pathway. Nutrition research and practice, 3(1), 64–71. https://doi.org/10.4162/nrp.2009.3.1.64
16. Bloomer RJ, Farney TM, Trepanowski JF, McCarthy CG, Canale RE. Effect of betaine supplementation on plasma nitrate/nitrite in exercise-trained men. J Int Soc Sports Nutr. 2011 Mar 18;8:5. doi: 10.1186/1550-2783-8-5. PMID: 21414230; PMCID: PMC3066115.
17. Berti Zanella P, Donner Alves F, Guerini de Souza C. Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review. J Sports Med Phys Fitness. 2017 Sep;57(9):1132-1141. doi: 10.23736/S0022-4707.16.06582-8. Epub 2016 Jul 5. PMID: 27377257.
18. Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
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21. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
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But have any of the bro scientists ever given you a good reason as to why you should be using BCAAs? Reasons other than “it will protect your muscle bro.”

That’s right, BCAAs (branched chain amino acids) are ranked high as one of the most commonly “incorrectly” prescribed supplement for fasting.

But have any of the bro scientists ever given you a good reason as to why you should be using BCAAs? Reasons other than “it will protect your muscle bro.”

I get it, I know where the emphasis on BCAAs comes from. It’s from programs like lean gains and carb backloading, which then trickle down to consumers, bloggers, and even coaches everywhere.

But what does science say?

To be honest, I can explain this one with one simple sentence: “BCAAs contain leucine, which stimulates mTOR, which blocks AMPK.”

OK, now what does that mean?

You Need to Understand Fasting

Let’s first understand some of the incredible benefits of fasting. For simplicity, here’s a summary, which was published in the academic journal, Obesity, entitled “Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting.”¹

Now which of these is dependent on the AMPK (an enzyme, adenosine monophosphate-activated protein kinase) signaling? In other words, what will NOT happen if we block AMPK with something like BCAAs or EAAs (essential amino acids)?

• Mitochondrial biogenesis ²
• Synaptic plasticity in the brain ³
• Resistance to injury and disease ²
• Reduction in inflammation in the blood, intestines, muscles, and fat stores ⁴
• Antioxidant benefits ⁵
• Insulin sensitivity ²
• Lowering of blood sugar ²
• Stress resistance ¹
• Utilization of fat for energy (or ‘metabolic flexibility’) ¹
• Enhanced endurance ¹
• All the crazy benefits of ketones ⁶

That’s a lot of benefits we are missing out on.

Let’s unravel a couple of these in a bit more detail. But first, a recap:

The amino acid leucine strongly triggers mTOR (the mammalian target of rapamycin) which leads to building of new muscle. This is great! But there’s a problem, when we trigger mTOR we block one of the most beneficial signal pathways known to humans, AMPK.

Think of this as the “building things up” pathway (mTOR) and the “breaking things down” pathway (AMPK).

Breaking things down sounds bad, but biology makes mistakes and accumulates toxic garbage. AMPK—and ‘cellular autophagy’ in particular—is one of the ways the body deals with toxic cellular garbage. This single benefit is one of the reasons why scientists are so fascinated with fasting because this can potentially prevent cancer and other chronic illnesses.^{5, 7}

One more thing, you must identify what your goals are by fasting. If you are fasting to induce a caloric deficit and thus lose weight then you probably don’t care about all this. But if you are fasting to reap the longevity and performance benefits, then you should take note.

I’m going to explain to you the three main reasons why I get the athletes I work with to fast without taking in calories or supplements like BCAAs.

Reason 1 to Be BCAA-Free

Remember that cell detox benefit I was talking about, cellular autophagy? One of the benefits of training at elevation is that it massively increases cell autophagy.⁸

Yeah, you want this.

Reason 2 to Be BCAA-Free

Metabolic flexibility is the ability to utilize both carbohydrates and fats for fuel. Put another way, your ability to use primarily fat (fat oxidation) at higher intensities becomes more efficient (for you exercise phys gurus, your RER remains lower at higher intensities).

This is advantageous because we can store exponentially more fat than carbs, and thus perform for longer without having to constantly refuel with sugar/carbs.

The classic example of this is endurance athletes literally shitting their pants from the absurd amount of carbs they are forced to consume mid-event. This is a major roadblock for endurance athletes increasing performance (check out the article Training the Gut for Athletes for more on this).

Limiting carb intake also improves insulin sensitivity which has too many other downstream benefits to list. But as an example, it improves your ability to get amino acids and essential minerals into your muscles after training or competition.

Reason 3 to Be BCAA-Free

Ketones. These are anti-inflammatory, antioxidant, stimulate growth of new mitochondria, and have a host of neurological benefits. The production of ketones is inhibited by supplementation of BCAAs or EAAs. That’s why protein is actually super low on a classic therapeutic ketogenic diet.

Some Thoughts on the Concern Over Losing Muscle

But what about my gains bro? Won’t I lose muscle during my fast? For the majority of athletes, this is an unrealistic fear. I have personally fasted with nothing but water and salt for up to 5 days, lifted heavy during the fast, and even hit PRs 1-3 days after ending the fast.

Even with a long fast (in the range of 24-48 hrs) there’s ‘muscle protective’ mechanisms that kick in.

HGH (human growth hormone) massively increases (this too has several benefits) during a longer fast. One study showed that this increase in human growth hormone is able to preserve lean muscle during the absence of caloric intake. Meanwhile, taking amino acids in prevents this benefit.⁹

Ketones, when above 2.0 mmol, literally prevent muscle breakdown. One study gave patients an inflammatory stimulus called LPS (lipopolysaccharide), which triggers muscle catabolism and inflammation. Muscle loss was prevented when ketones were increased to 2.0 mmol in the patients. Some people can achieve a level this high post-workout, or even from fasting for only 16 hours. Even more people will have ketones this high after a 24-hour fast. But again, all of this is blocked when amino acids are used.¹⁰

In simple terms, what all this means is that athletes who properly incorporate fasting without the use of BCAAs can improve endurance, recovery from training and competition, resiliency to injury, and overall health.

The Value of Fasting

The majority of the benefits of fasting only happen when we are doing just that, FASTING.

Depriving ourselves of calories and specific nutrients causes a cascade of signals that deliver these benefits. Consuming BCAAs during the fast will block these starvation signals which are what actually lead to all those incredible benefits in the first place.

Fasting is fasting. And don’t worry about your precious muscle—the body is wicked smart and resilient, and it will adapt accordingly.

References:

1. Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018;26(2):254–268. doi:10.1002/oby.22065.

2. Cantó C, Jiang LQ, Deshmukh AS, et al. Interdependence of AMPK and SIRT1 for metabolic adaptation to fasting and exercise in skeletal muscle. Cell Metab. 2010;11(3):213–219. doi:10.1016/j.cmet.2010.02.006.

3. Marinangeli C, Didier S, Ahmed T, et al. AMP-Activated Protein Kinase Is Essential for the Maintenance of Energy Levels during Synaptic Activation. iScience. 2018;9:1–13. doi:10.1016/j.isci.2018.10.006.

4. Youm YH, Nguyen KY, Grant RW, et al. The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. Nat Med. 2015;21(3):263–269. doi:10.1038/nm.3804.

5. Antunes F, Erustes AG, Costa AJ, et al. Autophagy and intermittent fasting: the connection for cancer therapy?. Clinics (Sao Paulo). 2018;73(suppl 1):e814s. Published 2018 Dec 10. doi:10.6061/clinics/2018/e814s.

6. Puchalska P, Crawford PA. Multi-dimensional Roles of Ketone Bodies in Fuel Metabolism, Signaling, and Therapeutics. Cell Metab. 2017;25(2):262–284. doi:10.1016/j.cmet.2016.12.022.

7. Ruth E. Patterson and Dorothy D. Sears, Metabolic Effects of Intermittent Fasting, Annual Reviews of Nutrition, July 17, 2017.

8. Zhang Y, Chen N. Autophagy Is a Promoter for Aerobic Exercise Performance during High Altitude Training. Oxid Med Cell Longev. 2018;2018:3617508. Published 2018 Apr 5. doi:10.1155/2018/3617508.

9. The Protein-Retaining Effects of Growth Hormone During Fasting Involve Inhibition of Muscle-Protein Breakdown. Helene Nørrelund, K. Sreekumaran Nair, Jens Otto Lunde Jørgensen, Jens Sandahl Christiansen, Niels Møller. Diabetes Jan 2001, 50 (1) 96-104; DOI: 10.2337/diabetes.50.1.96.

10. Koutnik AP, D’Agostino D., Egan. Anticatabolic Effects of Ketone Bodies in Skeletal Muscle. Trends Endocrinol Metab. 2019 Apr;30(4):227-229. doi: 10.1016/j.tem.2019.01.006.

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Intermittent Fasting For Athletes: The Why and How (Jason Maxwell)

In this article, the two forms of fasting I will breakdown for you are Full day fasts (FDF) and daily fasts. I will discuss the pros and cons of each, and how it can be directly applied to athletes.

BCAAs: What They Are and Why To Take Them (Andrew Read)

What exactly are branched-chain amino acids (BCAAs) and should you be taking them? Do they help build muscle? Read on to find out whether they will help your training and how to take them.

Build Lean Muscle With Intermittent Fasting, Carb and Calorie Cycling (Jason Maxwell)

So, you want to get leaner and build muscle? This is the ultimate goal. Surprisingly, it is easier to reach than you think. The answer is strategic carb and calorie cycling with the help of fasting.

Intermittent Fasting, BCAAs, and Muscle Building – What You Need to Know (Clint Nielsen)

You want to build muscle, you’re intrigued by intermittent fasting, and you keep hearing everyone talk about BCAAs. How can all these things work together? Find out from Clint of CrudeFitness.com.

First Rule: Do Not Talk About Intermittent Fasting (Jason Maxwell)

The first rule of intermittent fasting is: you do not talk about intermittent fasting. If you want to have a social life AND practice intermittent fasting, these are the rules you need to follow.

The Effect of BCAAs on Exercise Induced Muscle Soreness (Joshua Wortman)

BCAAs are known for their muscle sparing and building properties, but a recent study done in the UK showed that BCAAs can also curb muscle soreness associated with exercise.

The post 2 Acronyms Every Athlete Should Know: IF and BCAAs appeared first on Breaking Muscle.

• “Feels like deca” (quite a famous one for the old-timers).
• “250% greater muscle growth!”
• “The game changer – repartitions nutrients into muscle” (comes in a special BLUE bottle so it must be good.)

But at some point you realize that if you’re eating and sleeping right and training hard you’re likely just paying for expensive urine. Some of the findings about branched-chain amino acids (BCAAs), however, have made me change my mind a little.

The Science of BCAAs

Amino acids are the building blocks of protein. Of these, nine are considered essential. When a substance is said to be essential for the body it means without it you will die. Essential amino acids therefore are ones we cannot survive without. Likewise essential fatty acids are necessary for us to thrive.

Of the essential amino acids, three account for as much as 33% of muscle tissue – leucine, isoleucine, and valine.

The theory goes that because we break down muscle tissue while exercising, supplementing with it can only be a good thing. Supplement companies obviously believe so or else they wouldn’t keep making BCAA supplements, but does the science really back up those claims?

Effects on Endurance Exercise

A well-known study showed BCAA supplementation worked to increase lactate threshold and exercise endurance. But it should also be noted these trials were not conducted solely on BCAA supplementation, but on BCAAs as well as a 4% carbohydrate solution. While an increase in lactate threshold was clear, no actual increase on performance came about in a controlled time trial!

But, just to throw a spanner in the works, other researchers found that a 3% carbohydrate and 1.2% BCAA drink significantly changed exercise performance, despite containing lower total calories and caloric content.

In further studies the researchers found that with carbohydrate supplementation alone the subjects were able to cover more distance in a controlled time trial, whereas there was no difference at all between distances covered in BCAA supplementation versus a placebo. However, the rate of perceived exertion did drop in the BCAA group, but no aerobic performance increase could be detected.

Resistance Training and BCAAs

When it came to resistance training, however, things were substantially different. Researchers found significant increases of testosterone levels in BCAA supplemented trainees following resistance training. These studies concluded that short-term BCAA supplementation may produce a net anabolic hormonal profile change – precisely what you’re after if you lift weights.

The findings of the study concluded that:

Athletes’ nutrient intake, which periodically increases amino acid intake to reflect the increased need for recovery during periods of over reaching, may increase subsequent competitive performance while decreasing the risk of injury or illness.

Conclusions

BCAAs have been shown to have benefit primarily for recovery post-training, either from muscle damage or fatigue. Given their cost the best way to use them seems to be in a recovery drink mixed with a low dose of carbohydrate. This can be either used during the training session itself (recommended) or post-training.

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