Tested and R.D. Reviewed: The Best Pre-Workout for Muscle Gain 2024

Do you want more muscle? If you’re reading this, the answer probably isn’t “no.” Whether you’re hoping for big gains from dedicated time in the weight room or you’re an endurance athlete who relies on a muscular body composition to reduce fatigue and injury, many of us wouldn’t say no to muscle gain.

A lot of the best pre-workout supplements can help support your performance goals with ingredients that can improve muscle endurance and athletic performance. We don’t say that lightly – we’ve tested and researched the ingredients, dosages, and scientific evidence backing all of those claims for over 100 different pre-workouts. When it comes to the best pre-workout for muscle gain, we have you covered with our high-quality lineup of the eight top choices researched and tested by our team of dietitians, personal trainers, and athletes. 

The 8 Best Pre-Workout for Muscle Gain of 2024

• Best Overall Pre-Workout for Muscle Gain: Transparent Labs BULK Black
• Best Pre-Workout for Muscle Gain for Athletes: Jacked Factory Nitrosurge Build
• Best-Tasting Pre-Workout for Muscle Gain: XWERKS Ignite 
• Best Budget Pre-Workout for Muscle Gain: Nutricost Pre-X
• Best Stim-Free Pre-Workout for Muscle Gain: Gainful Pre-Workout
• Best Pre-Workout for Muscle Gain and a Pump: Onnit Alpha-BRAIN
• Best Pre-Workout for Muscle Gain for Beginners: Legion Pulse
• Best Natural Pre-Workout for Muscle Gain: Naked Nutrition Energy

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

We’ve outlined dosing in terms of what is likely to be safe and effective based on scientific studies. Everyone is unique, though, so be sure to consult your healthcare provider if you have concerns about starting a new supplement, especially if you have preexisting health conditions.

How We Tested and Chose the Best Pre-Workout for Muscle Gain

Our team of supplement testers and reviewers consists of registered dietitians, personal trainers, athletes, and other health and fitness enthusiasts. Together, we not only focus on the formulation and dosing of pre-workout supplements for muscle gain, but we also consider factors like price, flavor, and other aspects regarding usability. 

We researched and reviewed more than 100 different types of pre-workout supplements before settling on our lineup of the best of the best. Not only do we sift through the options to find the ones with quality ingredients, but members of our review team personally tested the products as in accordance with our supplement testing methodology. We considered several factors in our reviews, including:

• Formulation: We know poring over a supplement facts label isn’t everyone’s idea of fun, so we did the heavy lifting in that area. For each of the main ingredients in our lineup of the best pre-workout supplements for muscle gain, we compared it to what scientific studies suggest are the effective dosages. 
• Cost: The cost per serving for supplements varies a bit, and we know that your budget can be a big consideration when it comes to something you’ll use consistently. Cost is reported per serving as listed on the supplement labels.
• Taste: A supplement might have spot-on researched-back formulation and fit your budget, but you might not stick with it if you feel like you have to choke it down. These supplements have passed the taste test from our expert reviewers – but do keep in mind that taste is subjective, so you might have different opinions. 
• Solubility: Like taste, how easily a supplement dissolves into your favorite pre-workout drink will determine how likely you are to use it. We’ve included supplements that aren’t gritty and easily dissolve into liquids so you can spend less time mixing and more time focusing on your workout.
• Transparency: Some supplement brands list ambiguous proprietary blends of ingredients, which means you don’t know exactly how much of each ingredient you’re getting. We consider how transparent the supplement label is, as well as if a product is third-party tested. Because supplements aren’t regulated by the Food and Drug Administration (FDA), third-party testing ensures the product is safe for consumption and contains the amount and ingredients it claims to contain.

Best Overall Pre-Workout for Muscle Gain: Transparent Labs BULK Black

Pros

Our product tester gave a 5/5 for taste

No artificial sweeteners

Generous dosing for citrulline malate (1) and other key ingredients

Cons

No creatine monohydrate (which boosts ATP, or your cell’s energy) for those who prefer it

Some might not like the aftertaste of stevia

A higher amount of beta-alanine might be too intense for some users

We chose Transparent Labs Bulk Black as our overall top pick for pre-workout muscle gain because of it scored highly with our testers and experts for formulation, taste, and ease of use. Translation: you’ll get the best of the best all around.

Bulk Black has a solid 8 grams of L-citrulline (which has the potential to improve blood flow and improve exercise performance), and beta-alanine (which increases carnosine in muscles). (1) Carnosine is an amino acid that is found in higher amounts in trained athletes, suggesting that it plays a role in muscle development. (25)

If taste is an important consideration (let’s be honest, it is for most of us!), you’ll likely find a flavor that hits the spot with seven different flavor options. Our tester raves at the flavor and gives it a 5 out of 5 for taste, saying “The Peach Mango flavor is a tropical paradise. I could drink this all day just for the taste.”

Registered dietitian Chelsea Rae Bourgeois notes: “Since Bulk Black is a fairly high stimulant pre-workout formula, I love that it is third-party tested. It also contains 1,300 mg of taurine to help prevent taurine deficiency from the 4 grams of beta-alanine in every serving.”

In terms of formulation, Bourgeois adds, “I’d give Transparent Labs BULK BLACK a 4.25 out of 5 for formulation with deductions based on the proprietary blends used.”  Add in the fact that it scored a 5 out of 5 for solubility with our testers and an easy to use, well-balanced supp.

Bulk Black relies on stevia for taste. While this sweetener is preferred by many over artificial sweeteners, it has properties that can lead to a bitter aftertaste. (2)

Bulk Black does contain caffeine and other ingredients that act as stimulants, which is important to note if you’re unsure how you’re affected by these ingredients.

You should note that the higher amount of beta-alanine in this formulation can cause tingles in your skin, which might be intense if you’re not used to it. (3)

Read our full Transparent Labs Bulk Black Pre-Workout Review.

Best Pre-Workout for Muscle Gain for Athletes: Jacked Factory Nitrosurge Build

Pros

Contains L-theanine and caffeine, which may work better together to boost performance (4) 

Budget-friendly at $1/serving

Lower in caffeine than other options for those who are sensitive 

Cons

Contains artificial sweeteners 

Not third-party tested

Lower in citrulline malate than some studies suggest for performance during resistance training (5)

Jacked Factory Nitrosurge has key ingredients that research suggests can boost athletic performance, making this an ideal pick for athletes. The doses of these ingredients are a bit low per serving if you only do the one-scoop serving size. However, the canister does offer a two-scoop serving, which makes the dosages better for athletes packing on body mass.

For instance, some studies suggest a range of 2.5g/day of betaine anhydrous for improved muscle endurance, and this formulation contains 1.25g per scoop. It also contains creatine, albeit in a lower amount (1 to 2 grams per one to two scoops) than what’s typically recommended for optimal performance. (6) However, many pre-workouts don’t contain any creatine, so that’s a benefit it has amongst some competitors.

Jacked Factory Nitrosurge contains two proprietary blends: elevATP and Astragin. The former contains ancient peat and apple extract, which seemed to enhance athletic performance in a small study of 25 subjects. (7) The other proprietary blend Astragin contains the herb astragalus membranaceus. In animal studies, astragalus has been shown to increase exercise endurance and power output. (8)

Using a one-scoop budget-friendly at $1/serving, making it one of the more affordable pre-workouts for muscle gain on our list. If you use two scoops, it’s still not the most expensive, at $2/serving.

I like the addition of L-theanine, an amino acid that has shown to help muscles fight fatigue in animal studies. (26) Given that the doses are on the lower end of the range for key ingredients in the one-scoop serving, and the addition of proprietary blends, I give Jacked Factory Nitrosurge a 3 out of 5 for formulation. For the two-scoop serving size, it gets a 3.5 out of 5 — but the caffeine content is a whopping 360mg, which is on the higher end of the range of our tested products.

When it comes to the sweetener used, you might prefer the flavor of artificial sweeteners over natural sugar alternatives like stevia. If you prefer to avoid sucralose and acesulfame potassium, then this won’t be the best fit for you.

Best-Tasting Pre-Workout for Muscle Gain: XWERKS Ignite 

Pros

Scored high for flavor by our tester

Contains Rhodiola root which may reduce muscle pain and damage (9)

Contains L-tyrosine, which may boost cognitive performance (10)

Provides 25,000% of the daily value for vitamin B12 (a plus for vegans!)

Cons

Uses sucralose, which some people may not like

Not third-party tested

Beta-alanine dose on the low end 

Taste isn’t the most important thing when you’re trying to build lean muscle, but it doesn’t hurt. With four flavor options to choose from, it’s a safe bet that you’ll find your Goldilocks flavor with XWERKS Ignite. One of our product testers says, “I tried the Watermelon flavor, and you can definitely pick up on the artificial sweeteners.” But the artificial sweetener isn’t an unpleasant taste, they say, giving this an impressive 4 out of 5 for taste.

In addition to ingredients like L-citrulline, beta-alanine, and tyrosine, XWERKs Ignite contains DMAE bitartrate, which works as a nootropic. Nootropics can help improve focus, which can give you more effective sessions and ultimately help gain muscle. (27) “I got the tingles from this, but I also felt very energized and very focused for my workout,” according to one of our product testers. That bodes well for a solid muscle pump and hypertrophy (or muscle growth from high-intensity exercise).

If you’re wondering what the deal is with the large dose of vitamin B12, don’t worry — it’s considered safe in large doses because your body doesn’t store excess amounts (11). Vegans might be deficient in vitamin B12, so the dose can boost your wellness.

The ingredients for XWERKS Ignite aren’t available on their website, which doesn’t bode well in terms of transparency along with the lack of third-party testing, so we give it a 1 out of 5  in that area.

Registered dietitian Chelsea Rae Bourgeois adds, “Ignite has a lower dose of caffeine per serving compared to other pre-workouts. If you can tolerate a cup of coffee without negative side effects, chances are you can tolerate the caffeine in this pre-workout.” You can probably even indulge in a post-workout cup of joe, too.

XWERKS Ignite has several ingredients that can be beneficial for athletes such as L-citrulline and beta-alanine. (1)(17) However, dosages aren’t as generous as some competitors. Bourgeois concludes, “I’d give Ignite a 2.5 out of 5 for its formulation. Considering its cost per serving, I wish its ingredients were more clinically dosed.”

Read our full XWERKS Ignite Pre-Workout Review.

Best Budget Pre-Workout for Muscle Gain: Nutricost Pre-X

Pros

Budget-friendly at $0.83/serving

Contains a higher dose of taurine 

Higher amount of caffeine for those who want it

Cons

Contains niacin, which can cause flushing

Contains artificial sweeteners

According to our RD, some ingredient dosages “miss the mark” a bit

When choosing supps, budget is an important factor. Nutricost Pre-X is the most budget-friendly option in our lineup at $0.83/serving, so bodybuilders and weekend warriors alike won’t have to worry about it breaking the bank compared to some of the pricier options out there.

Pre-X contains a lot of taurine, which can improve aerobic performance, strength, powder, and recovery in doses of 1-3g/day. (12) It has a higher dose of L-citrulline too, which is another pro. 

One study noted that one of Pre-X’s ingredients, Nitrosigine®, when combined with L-citrulline, increased vasodilation in test subjects. (28) Increased blood flow means more oxygen and nutrients to working muscles, potentially promoting muscle growth. Nitrosigine® may reduce markers of muscle fatigue after exercise, which may help with muscle recovery. (28)

Regarding the formulation, registered dietitian Chelsea Rae Bourgeois says: “I’d score Nutricost Pre-X Workout Complex a 3.75 out of 5 for its formula. It contains powerful ingredients, but the doses of some miss the mark just a bit.”

Bourgeois also adds, “I like that Pre-X Workout Complex contains L-citrulline, but it may fall short of the ideal dose per serving. There’s no set standard amount of L-citrulline in a pre-workout, but most studies point to at least 6-8 grams per serving.”

There are other factors to consider, like taste and ease of use. Our product tester, a competitive weightlifter, says: “I tried the Blue Raspberry. I drank it with cold water as well as at room temperature, and it was great both ways. Super easy to drink.” 

All the flavors are  sweetened with sucralose, an artificial sweetener. Our testers ranked the flavor of Nutricost Pre-X as a 4 out of 5 and the other tester gave it a 5 out of 5.

This formula does contain a bit more caffeine than other pre-workouts on the market. Our tester notes, “Make sure you don’t take this on an empty stomach. I did that, and it hit me really hard and fast. I’ve tried dozens of pre-workouts, and even two hours after taking this, I didn’t have a big drop in energy.”

Best Stim-Free Pre-Workout for Muscle Gain: Gainful Pre-Workout 

Pros

Non-caffeinated 

A higher dose of creatine compared to other options

Added branched-chain amino acids

Higher dose of L-citrulline

Cons

Only two flavor options

No third-party testing

Low doses of amino acids

If you’re sensitive to caffeine or just don’t want it in your supplement, Gainful Pre-Workout has a great stim-free option. It has a lower amount of beta-alanine than other formulations, so it’s also less likely to give you that tingly feeling.

This formulation contains a higher dose of creatine compared to other pre-workout muscle gain supplements on the market and falls within the recommended 3-5 grams per day cited in some studies. Creatine is one of the more popular supplement ingredients in workout supplements and can help improve muscle mass, performance, and recovery, according to studies. (6)

Gainful Pre-Workout contains BCAAs (branched-chain amino acids), which are essential amino acids you need to get from food since your body doesn’t make them. Amino acids are the building blocks of protein, which means they can help support healthy muscle mass and potentially reduce muscle breakdown. (13)

The dosing of branched-chain amino acids for athletes is higher in studies (close to 10 grams of leucine and 5 grams of isoleucine), so the low amounts in Gainful Pre-Workout might not be significant enough. (14)

The creatine and L-citrulline content is decent in this formulation, but otherwise, the dosages of the amino acids are questionable in terms of their efficacy. Overall, I’d give Gainful Pre-Workout a 3 out of 5 for formulation.

Best Pre-Workout for Muscle Gain and a Pump: Onnit Alpha-BRAIN

Pros

Contains Ashwagandha, which may reduce stress levels (15)

Uses natural non-caloric sweeteners 

Contains oil palm, rich in antioxidants (16)

Cons

Our reviewer found the peach flavor to be bitter

Very expensive per serving compared to other options

Doesn’t appear to have third-party testing

Training for a pump might also build muscle if you’re doing it right! Onnit Alpha-BRAIN contains ingredients that can help boost blood flow to give you that pump, as well as ingredients that can help boost athletic performance. 

Beta-alanine may help boost cognitive function (17), which might explain the experience one of our testers had: “I usually feel more focused with most pre-workouts, but Alpha-BRAIN is one of the best for this, and I’d rate its the effects a 4 out of 5.” 

Another one of our product testers had a similar experience, stating “I have even taken this before work instead of coffee just for that extra attention.”

Part of the way Alpha-BRAIN gives you a pump is from L-citrulline, an amino acid that stimulates nitric oxide production (18). Nitric oxide is a vasodilator, which means it dilates blood vessels, allowing for increased blood flow. Regarding the L-citrulline content, RD Chelsea Rae Bourgeois adds, “It also contains 2.4 grams of L-citrulline. Most research points to training benefits in doses of at least 3 grams, but combining it with beta-alanine is sure to give you a good pump for a hard-hitting workout.”

When it comes to taste, it might depend on the flavor you choose. One of our product testers said, “I’d give Yuzu Peach a 3 out of 5 for flavor because it is bitter, but Tiger’s Blood is a clear 5 out of 5.”

In terms of formulation, Registered Dietitian Chelsea Rae Bourgeois notes, “I’d give Alpha Brain a 3.25 out of 5 for its formulation. It contains proprietary blends and very little L-citrulline compared to other pre-workouts.”

Check out our full Legion Pulse Pre-Workout Review.

Best Pre-Workout for Muscle Gain for Beginners: Legion Pulse

Pros

Generous dose of L-citrulline 

Scored a 4.5/5 for formulation by one of our RDs

Pleasant taste according to our tester

Cons

Some might not like the taste of sweeteners used

Doesn’t contain creatine for those who want it

Not the lowest-cost option

If you’re new to the world of pre-workout muscle gain supplements, it can be a bit overwhelming given all of the options out there. As a beginner getting started in the gym, how do you know which brand contains ingredients that are beneficial for muscle gain, and in amounts that can actually make a difference? That’s where Legion Pulse comes into play.

Legion Pulse has a generous amount of L-citrulline — among the highest of the options in this lineup. L-citrulline not only can boost blood flow to working muscles, but its vasodilating effects can have a positive impact on blood pressure, which is significant if you’re one of the nearly half of Americans whose blood pressure runs on the high side. (19)

The ingredient amounts are more generous than many other options we reviewed, though some of the amounts fell a bit below typical ranges mentioned in scientific studies. “Legion Pulse scores a 4.5 out of 5 for its formulation, with high marks for its natural ingredients, all of which serve a purpose,” says Registered Dietitian Chelsea Rae Bourgeois.

Bourgeois also had this to say about Legion Pulse: “While Pulse doesn’t contain any creatine, it does have citrulline malate, beta-alanine, and betaine anhydrous to support muscle endurance, recovery, and gain.”

The sweeteners used aren’t artificial (stevia and erythritol, a naturally occurring sugar alcohol), which is a plus if you’re not a fan of artificial sweeteners in your pre-workouts. Regarding the sweeteners, one of our product testers noted, “The initial taste is pleasant, but there is a bit of an artificial sweetener aftertaste — score 4 out of 5 on flavor.”

Check out our full Legion Pulse Pre-Workout Review.

Best Natural Pre-Workout for Muscle Gain: Naked Nutrition Energy

Pros

Non-GMO ingredients

Caffeine-free formulation available

Mixes great into sports drinks, according to our tester

Moderate dose of caffeine

Cons

High in sugar (9g added sugars per serving)

Might not taste great mixed in plain water

Lower beta-alanine dose for those who don’t like the tingles

Naked Nutrition Energy touts a natural pre-workout option free of GMO ingredients, artificial sweeteners, and artificial flavors. The ingredients help support muscle gain while offering versions with and without caffeine.

This pre-workout offers a bit of an energy boost without being too much — 200 milligrams is right around the middle of the range of products we tested. The beta-alanine dose is on the lower end of the range we tested, which one of our product testers appreciated since beta-alanine is known for giving you the tingles: “This was great for a little energy boost, like what you get after having a big cup of coffee. And I love that you don’t get the tingles.” 

Free of artificial sweeteners and flavors, Naked Nutrition Energy and some of the other best natural pre-workouts utilize real cane sugar, so unlike the other options in our lineup, it’s not sugar-free. Our product tester gives the taste a 5 out of 5, noting, “This is bitter if you mix it just with water, but great if you mix it with a sports drink.”

Regarding the formulation, here’s what one of our registered dietitians, Chelsea Rae Bourgeois has to say: “I’d give Naked Energy a 3.75 out of 5. It has a fairly low dose of L-arginine.”

Bourgeois adds, “Naked Nutrition keeps its supplement formulas pretty streamlined. This formula has low doses of L-arginine, creatine, and beta-alanine, making it more appropriate for endurance athletes.”

While the amount of carbs in this pre-workout muscle gain supplement isn’t super high, it does contain 9 grams of added sugar per serving. If you have blood sugar imbalances or other conditions that make you sensitive to added sugars, you should consult with your healthcare provider and assess how your blood sugar responds to the combination of this pre-workout and exercising, which can raise your blood sugar in the initial phase.

Benefits of the Best Pre-Workout for Muscle Gain

The key ingredients in pre-workouts for muscle gain tend to repeat a bit and for a good reason. Many of the main ingredients have scientifically backed evidence supporting the role they play in muscle performance, athletic stamina, and even cognitive focus. Some of the highest-rated supplements in terms of formulation have more generous dosing that aligns with the amounts cited in studies, which means they’re more likely to be of benefit vs. lower dosing that might not measure up.

• Increased blood flow: Many pre-workout supplements for muscle gain contain ingredients that help boost blood flow, which helps provide oxygen and nutrients to muscles to support muscle growth. Some examples of this are L-citrulline and L-arginine, which act as a precursor for nitric oxide, a vasodilator. (20) Vasodilators widen your blood vessels to allow increased blood flow, which is what gives you a good pump!
• Energy and focus: Ingredients like caffeine can give you an energy boost, while beta-alanine and L-tyrosine may help increase cognitive function (17), (10). 
• Muscle growth support: Ingredients like creatine, L-citrulline, and beta-alanine have been studied for their potential benefits for improving muscle performance, which may support healthy muscle growth.

How Much Do The Best Pre-Workouts for Muscle Gain Cost?

The cost per serving for the pre-workouts for muscle gain we reviewed falls in the range of $0.83-$3. The cost depends on the ingredients used and their doses, which means you might pay more for the versions that deliver larger concentrations of the key ingredients compared to the lower-dose formulations.

Best Overall Pre-Workout for Muscle Gain	Transparent Labs BULK Black	$1.83
Best Pre-Workout for Muscle Gain for Athletes	Jacked Factory Nitrosurge Build	$1
Best-Tasting Pre-Workout for Muscle Gain	XWERKS Ignite	$1.63
Best Budget Pre-Workout for Muscle Gain	Nutricost Pre-X	$0.83
Best Stim-Free Pre-Workout for Muscle Gain	Gainful Pre-Workout	$1.86
Best Pre-Workout for Muscle Gain and a Pump	Onnit Alpha-BRAIN	$3
Best Pre-Workout for Muscle Gain for Beginners	Legion Pulse	$2
Best Natural Pre-Workout for Muscle Gain	Naked Energy Nutrition	$1.50

What to Consider Before Buying the Best Pre-Workout for Muscle Gain

Whether you’re a seasoned athlete or a more casual gym-goer, your priorities will differ from others when it comes to choosing pre-workout supplements for muscle gain. Here are some of the most important factors (we think) that you should consider before you commit to buying one.

Ingredients & Dosing

As you probably noticed, the dosages for the common key ingredients in pre-workouts vary a lot. If you’re a big-time strength trainer, you might want to consider supplements with higher doses of ingredients, whereas some lower-dose options might be “more appropriate for endurance athletes,” as registered dietitian Chelsea Rae Bourgeois notes. Also, if you prefer that creatine is in your pre-workout, then don’t even consider the types that don’t include it in their formulation — stick with your priorities here.

Stimulants

Some of the pre-workouts had higher caffeine concentrations, which in some people can cause stomach upset, insomnia, headache, and other symptoms. (21) If you’re sensitive to caffeine, then stick with the caffeine-free or lower-caffeine options. This is especially true if you already consume caffeine in other forms like coffee or black tea!

Flavor & Usability

A pre-workout might have all the ingredients you prioritize and fit within your budget, but it means nothing if you hate the flavor or find it difficult to use. Finding a supplement that tastes good when mixed into your preferred liquid (water, sports drinks, or whatever it may be) should be a top priority if you don’t want to dread using it. Many of the supplements in our lineup scored 4 or 5 out of 5 for flavor, so start with those first if you’re new to the market!

Best Pre-Workout for Muscle Gain FAQs

References

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