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

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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
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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.
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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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Beta-alanine is believed to be the limiting factor in the production of carnosine. In other words, the availability of beta-alanine is the primary determinant of the availability of carnosine. In fact, it’s possible that supplementation with beta-alanine alters carnosine levels more than supplementing with carnosine itself.

Carnosine has two known major effects. First, it acts as an acid-buffering agent. During times of shifts in acid balance in the body, carnosine assists in maintaining homeostasis. It also acts as an antioxidant. This means that it helps to protect you during times of oxidative stress.

As a result, it’s little surprise that beta-alanine has had some success in the scientific literature as an ergogenic aid, which means it improves exercise performance. This is especially true during intense short-term exercise, when acid levels and oxidative stress are at their highest.

Carnosine is found in high levels in what the researchers of the Journal study called excitable tissues. This applies to the muscles, including skeletal and cardiovascular muscle. Interestingly, however, these excitable tissues are also found in your nerves, which is why carnosine is found in high quantities in the brain.

So while we have a decent idea of the benefits of beta-alanine supplementation on physical performance, these benefits may also extend to the mind. The same energy-promoting and stress-resistant qualities could very well apply to your brain, but this has yet to be determined. Such benefits could apply in particular to soldiers, first responders, and anyone else whose job or sport requires a high level of tactical thinking.

The participants of the study were soldiers who were part of an elite combat unit. These soldiers were regularly expected to perform physically and mentally while in a state of fatigue. Some of the soldiers consumed two grams of beta-alanine three times per day. Some consumed similar-looking placebo pills for 28 days. Both groups continued with their regular training.

Before and after the four weeks of supplementing, the soldiers performed a battery of tests including jumping, shooting, sprinting, and math. The tests were performed after a four-kilometer run, which was intended to induce fatigue.

Unfortunately the beta-alanine did not improve the scores in the cognitive testing over placebo. The good news is, it did improve performance on every other test. The soldiers were faster, more powerful, and more accurate when taking beta-alanine than they were when not using the supplement.

While we have further support of the effectiveness of beta-alanine as a performance enhancer of the body, the jury is still out on its effects on the brain. While this study found no support on greater mental function in the face of fatigue, it was the first study of its kind, so it had some limitations. Future studies may find otherwise.

References:

1. Jay Hoffman, et. al., “ß-alanine supplementation improves tactical performance but not cognitive function in combat soldiers,” Journal of the International Society of Sports Nutrition 2014, 11:15

Photo courtesy of Shutterstock.

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Have you heard that baking soda, also known as sodium bicarbonate, can enhance your athletic performance? It’s true, according to a recent study in the Journal of Strength and Conditioning Research. Sprinting and other anaerobic activity make your blood more acidic. Baking soda is strongly alkaline, so in theory it can help keep your body’s pH closer to neutral, which may enhance your ability to buffer lactic acid.

Researchers wanted to test the effectiveness of baking sodaand beta-alanine independently as aids to sprinting. The researchers also thought they might discover that combining the two supplements would form a super-supplement that worked better than either substance alone.

The researchers recruited 24 men who played competitive soccer, field hockey, or Australian football. The men were put through a series of twenty meter sprints and rest intervals that simulated the demands of their sports. Later each man was given one of four different supplements: baking soda, beta-alanine, both baking soda and beta-alanine, or a sugar pill and a swift pat on the bum. The athletes then repeated the sprint test and compared times to their baseline.

Which supplement reigned supreme? Baking soda. Athletes who ingested baking soda about an hour prior to sprinting turned in twenty meter times that were consistently faster than baseline. In the last set of sprints, as fatigue set it, the baking soda group rallied to perform each sprint more than 0.1 seconds faster than baseline.

How did the other groups fare? The beta-alanine group showed almost no difference at all. The group that took both baking soda and beta-alanine showed small improvement, but not as much as the baking soda group. This appears to indicate that adding beta-alanine to the mix actually hurt performance. Finally, the placebo group actually didn’t fare too badly. By the numbers, they technically performed better than the beta-alanine group. I suppose that was a very special sugar pill and pat on the bum.

It looks like baking soda may work pretty well as a sports supplement. These athletes took it about an hour prior to performance at a dose of 0.3 grams per kilogram of bodyweight. That means the dose ranges from fifteen grams for a small woman to thirty or more grams for a large man.

The use of baking soda as a sports supplement also has much supporting research from other studies, so this just adds to the evidence. However, a word of caution: supplementing with baking soda is widely reported to cause explosive diarrhea. It’s supposedly snow white in color, which is kind of cool, but still a major consideration.

References

1. Kagan Ducker, et al. Effect of Beta Alanine and Sodium Bicarbonate Supplementation on Repeated-Sprint Performance. Journal of Strength & Conditioning Research. December 2013 – Volume 27 – Issue 12 – p 3450–3460. doi: 10.1519/JSC.0b013e31828fd310

Photo courtesy of Shutterstock.

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A recent study from the Journal of the International Society of Sports Nutrition studied beta-alanine supplementation for sprinting. The study examined 17 amateur soccer players in two groups. One group received 3 grams per day of beta-alanine for 12 weeks. The other group received a placebo. The study measured performance both before and after the supplementation on repeated bouts of 2x20m shuttle sprints with a very short rest between efforts.

The results are pretty astonishing. After 12 weeks of taking sugar pills, the placebo group actually declined in performance. But after 12 weeks of supplementing with beta-alanine, the beta-alanine group improved sprinting performance by over 20%.

Diving deeper, only 2 of the 8 players in the placebo group improved. All others declined. But 8 out of 9 players in the beta alanine group improved performance, and that remaining player performed exactly the same. Sounds like a slam dunk for beta alanine.

If you are a supreme geek, then you might be interested in knowing that the sprinting test used was the Yo-Yo Intermittent Test Level 2. This is a standardized sprinting protocol used in sports research. You can read more about it here.

Supplements can be confusing and athletes often wonder whether they should take beta-alanine. As a coach, I know I’ve been asked this. The answer: yes. Why? Beta alanine ensures your muscles can get rid of waste products to perform optimally during your next bout of exercise.

Photo courtesy of Shutterstock.

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Beta-alanine is a natural beta amino acid and is a component of carnosine and anserine, as well as vitamin B5. Beta-alanine is the rate-limiting precursor of carnosine, which means that potential carnosine levels are limited by the amount of Beta-alanine available in the body. Supplementing beta-alanine has been shown to increase the concentration of carnosine in the muscles, resulting in a decrease in fatigue in athletes.²

The duration of this newest beta-alanine study was four weeks, and involved thirteen males who were either given as placebo, or a dose of beta-alanine at 6.4 grams per day. Before and after the trial, each group performed an isometric knee extension test to fatigue, at an intensity of 45% of maximal voluntary isometric contraction. Two habituation tests were completed a week prior to the test done before supplementation, and a practice test was completed in the week before the post-supplementation test. The maximal voluntary isometric contraction, isometric knee extension hold-time, and impulse were all recorded from these tests.³

The results of the study showed that isometric knee extension hold-time increased by about 13.2%, and impulse increase by around 13.9% for the group who supplemented with beta-alanine. These increases were significantly higher than those in the group who were given the placebo. However, both groups did not experience any significant changes in maximal voluntary isometric contraction. Researchers determined that the increase in isometric knee extension hold-time as well as impulse likely resulted from an improved pH regulation within the muscle cell, which led to an increase in carnosine levels.⁴

This was not the only study done to prove beta-alanine’s efficacy. As previously covered on Breaking Muscle, a study conducted at Adams State College, Alamosa, Colorado, compared the effects of beta-alanine to a placebo group in two sports: wrestling and football. Both groups experienced lean mass gains, but in both cases the subjects who supplemented with beta-alanine experienced better results. The reason for the lean mass gains can possibly be attributed to increased muscular endurance, which resulted in more muscular work (volume).

Many athletes such as bodybuilders and powerlifters already supplement with beta-alanine. The benefits from using this naturally-occurring supplement are not just limited to those sports, however. This newest study provided convincing evidence that changes in exercise capacity following beta-alanine supplementation were related to the changes of the capability of the muscle to endure sustained intense isometric exercise. This indicate benefits of beta-alanine supplementation for many applications where isometric exercise is performed – things like lifting, carrying, sailing, climbing, and more. ⁵

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