The 18 Best Pre-Workouts of 2023, RDN-Approved (Personally Tested)

One of the most popular supplements on the market, people often turn to pre-workouts for help increasing energy, blood flow, endurance, power, and sometimes hydration. As such, you can find different combinations of beneficial ingredients (like caffeine, citrulline, and beta-alanine) in the form of powders, pre-made drinks, small liquid shots, and even chews and gum.

But with the glut of information on pre-workouts from ill-advised TikTok trends (i.e., dry scooping) to fit-fluencers peddling that good-good on all platforms, it’s easy to get lost in the weeds when choosing a pre-workout supplement. Which pre-workouts work, and which ones are just noise? We’ve spent years testing out the best pre-workouts (and the worst pre-workouts), and we’ve got opinions. Here are what we consider to be the best pre-workout supplements for just about any fitness goal.

The 18 Best Pre-Workout Supplements of 2023

• Best Pre-Workout Overall: Transparent Labs BULK
• Best Pre-Workout for Muscle Gain: Jacked Factory Nitrosurge Build
• Strongest Pre-Workout: Transparent Labs BULK Black
• Best Pre-Workout for Men: Transparent Labs BULK
• Best Pre-Workout for Muscle Recovery: Momentous PR Lotion
• Best Pre-Workout for Pumps: Kaged Pre-Kaged Elite Pre-Workout
• Best All Natural Pre-Workout: Swolverine PRE Pre-Workout
• Best Pre-Workout for Weight Loss: Transparent Labs LEAN
• Best Pre-Workout Lotion: Momentous PR Lotion
• Best Tasting Pre-Workout: Jacked Factory Nitrosurge
• Best Non-Stim Pre-Workout: Swolverine PRE Pre-Workout
• Best Pre-Workout for Running: Xwerks Ignite
• Best Research-Backed Pre-Workout: Transparent Labs BULK
• Best Pre-Workout With Creatine: Jacked Factory Nitrosurge Build
• Best Pre-Workout for Beginners: Swolverine PRE Pre-Workout
• Best Vegan Pre-Workout: Onnit Total Strength + Performance
• Best Thermogenic Pre-Workout: Transparent Labs LEAN
• Best Pre-Workout for Women: KOS Bolt from the Blue

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.

Best Pre-Workout Supplements Video Review

Though we still want you to read our thoroughly researched pre-workout round-up, sometimes a video is easier to digest. We’ve got you covered on both. Check out our equally thoughtful and scrupulously researched video review below.

https://youtu.be/-OLYPDLObGw

[Related: Are Preworkouts Worth It?]

How We Picked and Tested the Best Pre-Workouts

We tried a lot of pre-workouts (and hit a lot of PRs) before landing on this list. Here are the criteria we looked at. 

1. Value

Most pre-workouts cost between $1.00 and $2.00 per serving. Plenty are more expensive, and usually, the price is justified, but over two dollars per serving counts as “you should know this is pricey” territory. We made sure that all of the prices of the product on this list were in line (in our eyes, at least) with the ingredients included and the potency of the formula.

2. Transparency

A considerable number of pre-workouts consist of proprietary blends that tell you the ingredients but not the amounts that are provided. That means you won’t know exactly what’s effective and what’s not. Now, legally, they have to order the components by weight, so you can usually get a decent guess at the dose, and proprietary blends are so prominent in the industry that we didn’t outright disqualify a product that has one — but it definitely loses points for lack of transparency. We also chose some products for this list specifically because of their crystal-clear dosing.

3. Dosage

On a related note, scores of pre-workouts take research-backed ingredients but don’t use research-backed doses. For example, creatine needs to be dosed at three to five grams to have the desired effect. We know the research front and back, so we can assess how effective a dose is. (Note that sometimes, as is the case with tyrosine, we don’t really know the minimum dosage, but we can make an educated guess.) For the most part, we have only included picks on this list that contain the proper dosage for their ingredients.

4. Third-Party Testing

Some companies will employ a third party, like Informed Choice, Informed Sport, or NSF, to test their products (or their facility) for substances on the World Anti-Doping Agency or NCAA banned list. Many athletes will only take third-party tested products, particularly since questionable pre-workouts can be the ones that produce positive results.

5. Taste

If you don’t enjoy the way a supplement tastes, you’re probably not going to enjoy drinking it. While we know everybody is different, we still like to give some personal perspective on the flavor. After all, if we think a flavor is absolutely undrinkable, it’s good to know in advance. 

6. Solubility

Solubility is another important factor we like to consider. Practically speaking, you’re probably not going to be using a blender to mix up your pre-workout. For most of us, we like to toss a scoop in a shaker bottle and head to the gym. Considering pre-workout chunks are pretty bitter and difficult to swallow, good solubility is a must-have.

7. Side Effects

As mentioned above, everyone’s body is different, so while some people may feel tingly or jittery after a pre-workout, others may not. That’s why we have a variety of testers with different bodies and tolerances to give a well-rounded perspective on the side effects. 

With that said, it’s impossible to give a review that’s true for everyone. So, if you’ve never taken a pre-workout supplement before or have pre-existing medical conditions, it’s best to consult your personal physician before you buy.

Best Pre-Workout Overall: Transparent Labs Bulk

When looking for an excellent pre-workout supplement, we value research-backed ingredients in clearly disclosed dosages. Transparent Labs is a company that heavily prioritizes both of those elements in their BULK pre-workout. 

Transparent Labs BULK is our best-rated pre-workout, thanks in a big part to its…transparency. There aren’t any blends, it’s gluten-free and contains no artificial sweeteners, colors, or flavors. If you read the label, you’ll know exactly what you’re getting and how much — which is crucial if you also take other supplements. (Accidentally doubling up on dosages for specific ingredients is dangerous at worst and redundant at best.)

BULK’s 200 milligrams of caffeine (per serving) is in the middle of the pack compared to other products on the market; our tester felt a productive surge of energy without a post-workout crash during testing. BULK features big hits of citrulline and beta-alanine, which gave our tester a nice pump toward the middle and end of their workout. Users apparently agree, as one of the five-star reviews states that Bulk “yields an intense pump, sustained energy, and no burnout after my workout.”

“Beta-Alanine is well researched and generally regarded as safe when taken by most adults, as directed,” says Justine Hays, M.S., R.D., C.D.N, a registered dietitian and experienced health writer. “Beta-Alanine works by preventing muscle fatigue, allowing you to work out at a higher intensity for a longer period of time.”

Each scoop also contains a solid dose of boron, which may potentially boost testosterone production in the body. (1) The flavors are on point as well, especially Blue Raspberry — our tester Anthony O’Reilly, CPT, says it’s “not too sweet, which is a good thing.”

Transparent Labs brought a potent pre-workout to the table. BULK has effective doses of ingredients that can aid in focus, energy, blood flow, and testosterone production, making it a great choice all around.

Read our full Transparent Labs BULK Review.

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

There’s a difference between a pre-workout that energizes you and a pre-workout with ingredients that can help you put on muscle. We found the latter in Jacked Factory Nitrosurge Build with a formula intended to support testosterone production and help you get a solid pump, both of which may help you pack on some lean pounds.

This research-backed formula features a wide range of time-tested ingredients that can help promote muscle growth in several ways. Each scoop has 3,000mg of citrulline and 1,250mg of betaine (clinically-researched doses), which helped our testers get solid muscle pumps during testing. Research suggests that achieving a pump during workouts can actually trigger protein synthesis, resulting in muscle growth. (2) Considering our testers achieved some nice pumps, the ingredients seemed to work for them. 

Jacked Factory’s formula also includes a gram of creatine HCl per serving. A widely-researched supplement, creatine may be able to help increase your strength gains when resistance training, according to the Cleveland Clinic. Bulk also packs a 4,000mg shot of beta-alanine, an amino acid that has been shown to delay muscle fatigue, helping you push through your workouts. “A common side effect is skin tingling,” Hays says. “If this is uncomfortable for you, it can be alleviated by consuming lower doses.”

If you’re focused on packing on as much muscle as possible, Jacked Factory Nitrosurge Build might be the right pre-workout. It has several ingredients that may help trigger muscle growth, potentially promoting muscle-building pumps, all while delaying muscle fatigue during workouts.

Read our full Jacked Factory Nitrosurge Review.

Strongest Pre-Workout: Transparent Labs BULK Black

For athletes who love sipping on caffeine before a workout, not just any pre-workout can offer an adequate energy boost. After testing this product ourselves, we think Transparent Labs BULK Black exceeds other formulas in energy-producing ingredients, making it the strongest pre-workout on the market.

One reason we like this formula for strength is that it contains a large, 8,000mg dose of citrulline malate. This ingredient may be able to help improve strength and endurance, as it increases blood flow to your muscles, according to the Cleveland Clinic. That’s paired with 305 milligrams of caffeine, which is more than most pre-workout supplements. For reference, a standard cup of coffee contains around 95 milligrams. 

You also get 4,000 milligrams of beta-alanine, which can help reduce muscular fatigue. (31) Another great addition is vitamin D. “Vitamin D is an important nutrient added into this supplement,” Hays says. “Most Americans don’t get enough vitamin D, so this might be a good choice for some people.” 

Despite the heavy-handed caffeine, our tester experienced minimal crashing and had zero jitters. Users also reported that even a full scoop doesn’t interfere with sleep. “I did a complete scoop and haven’t seen any sleep issues,” reports one five-star review. The flavor is stronger (with the Blue Raspberry, at least) than many of Transparent Labs’ other products, but our tester loved it. “This flavor is amazing,” he says. “Not too sweet, not too chemical-tasting.” BULK Black is on the more expensive side, but we think the price is more than justified for the quality and quantity of the ingredients.

Want the full scoop on pre-workouts? See our complete guide to pre-workout supplements here. 

Best Pre-Workout for Men: Transparent Labs BULK 

Many men may supplement with a pre-workout to help boost energy, maintain focus, and potentially gain more muscle and strength. But they may also want a pre-workout that fills nutritional gaps and supports them where they may be most deficient. After testing this product ourselves, we think Transparent Labs BULK checks more boxes than we knew we needed, making it the best pre-workout for men on the market.

We like BULK because it contains over 4,000 percent of your daily need for vitamin B12, and research suggests that men may be more likely to have a B12 deficiency. (4) B12 is important because of its effects on energy levels and nerve function. One of the symptoms of deficiency is even muscle weakness, so it’s important to ensure you’re getting enough. (4)

If you need some extra pep in your step, Bulk contains about two cups of coffee’s worth of caffeine (200mg), which, along with the other ingredients, gave our testers a strong jolt of long-lasting energy with zero crashes. But for the uninitiated, that much caffeine may be too much if you’re new to pre-workout. Newbies (and night owls and the caffeine sensitive) take caution. 

Our testers tried the blue raspberry flavor and were impressed, noting it wasn’t too sweet, Plus, the powder mixes really well, which is ideal when you’re sipping your preworkout from a shaker bottle. 

This pre-workout contains a whopping 4,167 percent of your daily vitamin B12 needs to potentially help you avoid B12 deficiencies, which research suggests may disproportionately affect men. If you’re looking for a pre-workout that may help you prolong your time in the gym and fuel your muscle recovery, this pick also has beta-alanine, and citrulline.

Read our full list of the Best Pre-Workouts for Men.

Best Pre-Workout for Muscle Recovery: Momentous PR Lotion

Designed to be rubbed onto working muscles before a workout, Momentous PR Lotion can provide a better acid/base balance in the muscles, which may not only delay fatigue during workouts, but can also help reduce muscle soreness. 

Sodium bicarbonate (aka baking soda) is a base, which, if you remember some basic high school chemistry, neutralizes acids. Basically, it helps shield you from the chemical stress that exercise-induced acid production can cause (i.e. less muscle soreness). (5) Many of the five-star reviews on the Momentous website confirm these claims, with one saying that “as an active 52-year-old, this lotion increases muscle stamina, and also reduces soreness any recovery.”

The problem is, baking soda creates a gas when mixed with acid, so taking it orally can make you extremely gassy at best, and it can rupture your stomach at worst. (6) Applying baking soda in the form of a lotion solves this issue by bypassing the digestive system completely, since you rub it right onto your skin where it can be absorbed directly into the muscles. 

While sodium bicarbonate supplements still require more research, positive anecdotal evidence from user reviews and professional athletes suggests that this product can be a solid tool for minimizing delayed-onset muscle soreness after hard gym sessions.

Best Pre-Workout for Pump: Kaged Pre-Kaged Elite Pre-Workout

Getting a “pump” in your workout means you’re increasing blood flow to a muscle. For some, it might not just be an aesthetic benefit — more blood to the muscles may also help with hypertrophy and reducing muscle soreness. This specific pre-workout can help facilitate pumps by potentially widening your blood vessels the same way nitric oxide supplements do. 

Arnold Schwarzenegger said that one of the best feelings in the world is the pump, and we tend to agree. We like that Kaged Elite includes ingredients like l-citrulline, which can help improve performance and blood flow to your muscles, according to the Cleveland Clinic. Combined with betaine anhydrous (an ingredient that promotes vascular function), you can get that coveted pump. 

User reviews noted not only the pump, but also the delicious flavor options, with one five-star review saying, ”With essentially a full dose of all effective pre-workout ingredients, you will be getting the maximum advantage possible. I especially like the higher salt content, which is needed for a good pump. Add the awesome flavors, and this stuff officially rocks.”

Despite the high caffeine content (388mg per serving), our testers didn’t feel too jittery while taking the product. “I feel like I have a constant amount of energy — not hyper, no spikes, no lows. Not tingly at all.” 

Kaged Elite is the right choice if you’re looking to increase blood flow and achieve some skin-splitting pumps. Give this a try during your next upper-body workout, and you just might not be able to touch your head from the arm and shoulder pump.

Best All-Natural Pre-Workout: Swolverine PRE 

If you’re choosing to utilize a pre-workout to boost your energy, focus, and pumps, but you want to avoid artificial or added sugars, colors, preservatives, and flavors, Swolverine PRE might just be the best natural pre-workout for you. 

PRE also has less than one gram of sugar per serving and no added sugars. All this to say, if artificial ingredients aren’t your thing, you can rest easy. This formula is also non-stim, which means it contains no caffeine or stimulants — a boon if you work out late at night or watch your caffeine intake closely. According to user reviews, it’s also easy on the stomach, as one user who works out in a fasted state reported “I needed something that was not going to tear up my empty stomach. This completely nails it.“

If you like to experiment with flavors, you might be disappointed that this formula only has two options, but our tester was a fan of the Mango Lemonade. “It’s more mango than lemonade,” he says. “It’s pretty refreshing.” Considering the ingredients may promote better blood flow and focus, this would be a great pre-workout for light days or high-rep workouts.

Swolverine PRE Pre-Workout is an all-natural, stim-free, vegan pre-workout that boasts potentially beneficial ingredients, like citrulline, beta-alanine, and betaine, with none of the artificial stuff you may be looking to avoid. It is well formulated in its ingredient list and dosages with some nice extras too.

Best Pre-Workout for Weight Loss: Transparent Labs LEAN

The key to weight loss and burning fat is consuming fewer calories than you burn, but is there a pre-workout that might offer a little extra help? We think Transparent Labs steps up to the plate big time with this unique pre-workout formula.

Disclaimer: Please note that none of these products describe themselves as weight loss supplements and should not be taken as such. Please consult with a medical professional before beginning any weight loss protocol.

Transparent Labs LEAN has a lot of ingredients that you’ll also find in fat burner supplements. The iodine and zinc, may also support thyroid health. Thyroid health is important for maintaining a healthy body weight, as it controls your metabolism. Some research shows that your thyroid may slow hormone production and your metabolism when you lose weight, so having those support ingredients is potentially very helpful if weight loss is your goal. (5) 

If you’re taking it with a multivitamin, Hays urges caution, however. “If using this supplement along with a daily multivitamin or other supplements, be sure to read the labels so as to not overdo it on some micronutrients, such as copper.”

During testing, we did notice that this product doesn’t mix very well — there were floaties in the water even after some hardcore shaking. It’s not a huge issue, but if floating bits are a deal-breaker for you, you may want to try a different pre. Also, our tester wasn’t a fan of the taste, noting that it’s slightly bitter.

While some of the ingredients have lower amounts than dedicated fat burners and pre-workouts, the majority of the ingredients are dosed very well. Transparent Labs LEAN is a stand-out pre-workout that’s all-natural and might increase thermogenesis (aka the number of calories you’re burning) as well as support healthy thyroid hormone levels while you get your pump on in the gym.

Read our full Transparent Labs LEAN Review.

Best Pre-Workout Lotion: Momentous PR Lotion

Instead of the multi-pronged approach that most pre-workouts use — stacking caffeine, beta-alanine, betaine and a host of other ingredients — Momentous PR Lotion’s active ingredient is simply sodium bicarbonate, or baking soda. It’s a base that some studies have suggested may help equalize the lactic acid buildup in muscles during exercise, reducing the burn and helping you push out more reps. (5) 

Athletes can take this along with traditional pre-workouts if they’re looking for an additional boost from stimulants, or they can just use the lotion on its own to help combat fatigue and increase muscle recovery. 

User reviews have been hugely positive, reporting everything from less soreness and increased power output to fewer cramps during endurance workouts. Just be sure to wash your hands before you start lifting, as users say the lotion tends to get sticky if you don’t wash it off your hands right away. 

This lotion goes directly to your muscles to potentially help reduce lactic acid build. More studies are being done on the effects of sodium bicarbonate, but initial findings and anecdotal evidence shows that this supplement may be a new road to pushing out those last few reps in your workout. 

Best Tasting Pre-Workout: Jacked Factory Nitrosurge

With any supplement, it helps greatly if you can stomach the taste. The last thing you need is your stomach turning in the middle of a set of squats (been there, done that). If you’re seeking a palatable pre-workout, then this pick is for you.

Nitrosurge comes in 16 flavors, all of which are objectively delicious and pretty unique. Our favorite is the Strawberry Margarita. “It is wildly delicious,” our testers say. “Like, I’d drink this by the side of a pool over ice.”

As far as the formula goes, this pre-workout includes a good dose of caffeine and beta-alanine, so you might want to start off with one scoop to assess your tolerance, our tester recommends. “This is what makes it really good for a beginner who isn’t ready to get the mad-hype feeling you get with other pre-workouts,” they say. “I like that you still get 180mg of caffeine with this, so you get the energy, but without all the other effects.” And for those who are experienced with caffeine, two scoops packs a pretty good dose. If you’re uncertain, Jacked Factory provides nutrition label info for both serving sizes.

Delicious, well-priced, and fully dosed, Jacked Factory Nitrosurge is a pre-workout with clinically-proven ingredients for gym rats who want a variety of tasty and unique flavors to choose from. 

Best Non-Stim Pre-Workout: Swolverine PRE 

You don’t need to be bouncing off the walls to have an effective workout. Plenty of gymgoers prefer a non-stimulant pre-workout that won’t cause unwanted jitters or a crash.

In lieu of stimulants, the formulation of this non-stim pre-workout combines high-quality sports performance ingredients with antioxidant-rich natural additions. These worked well together to give our testers good pumps during their workouts. The blood flow ingredients took a bit longer to feel, so you might want to take this earlier before hitting the gym than other stimulant-based pre-workouts.

Also, while there aren’t any stimulants to provide extra energy, our testers reported feeling more focused. And thanks to the lack of stimulants, our testers felt good using PRE for more focus during long drives or late nights in the office. “With no caffeine in this supplement, you can control how much you take in before a workout, Hays says. “This makes it a nice option for people who are caffeine sensitive.”

One big hitter in this formula is five grams of citrulline malate which promotes nitric oxide production for improved endurance and better pumps. Having more blood flowing to your muscles may also aid in recovery and delay fatigue by buffering local lactic acid buildup more efficiently. Also, a monstrous dose of 3,200 mg of beta-alanine might further enhance your lactic acid threshold and delay fatigue. Combine these, and you can workout harder for longer to achieve more gains.

Stimulants aren’t the only game in town for targeting better and more intense workouts. This formula has the right blend of ingredients that can help you achieve an awesome workout without causing unwanted caffeine jitters or crashing energy levels after your workout.

Best Pre-Workout for Running: Xwerks Ignite

Compared to lifting, running generally requires more endurance and stamina, though it is possible to balance strength training and running. For those reasons, runners should reach for a pre-workout that prioritizes ingredients that stimulate long-term energy, focus, and performance when pounding out some miles. 

If you’re a runner chasing more miles and improved focus, you might prize Xwerks’ science-backed ingredient list. This formula notably includes electrolytes like calcium and magnesium lactate. Despite broad claims that lactate hinders performance, it may bolster endurance and can be gentler on the stomach than other forms of magnesium. (6)

After taking this product, our tester reported that their energy levels and focus were great, with no jitters to speak of. “Citrulline and beta-alanine may support longer runs by helping to delay fatigue,” Hays says.

Also, our tester reported that the tingly feeling from beta-alanine was modest, which we like for running. After all, it might not be great to have your face on fire while you’re trying to keep your breathing under control. Beta-alanine is also well-known for enhancing muscular endurance and regulating pH balance, both of which are important when running.

When you sweat a ton, your body’s pH levels can be thrown off because of the water and mineral loss. Beta-alanine might help keep everything in homeostasis so you can continue to perform optimally for longer. One thing that we didn’t love, though, is the taste. “It was okay,” our tester says. “It was artificial-tasting and pretty sweet.” Diluting with some extra water or mixing with a flavored juice may do the trick!

Xwerks’ thoughtfully designed blend promotes the endurance and energy that both newbie and veteran runners will appreciate. The well-dosed (but not overpowering) ingredients for possible boosts in energy, blood flow, and focus make this a winner in our book.

Read our full Xwerks Ignite Pre-Workout Review.

Best Research-Backed Pre-Workout: Transparent Labs BULK

Pre-workouts often have proprietary blends of ingredients that may or not be supported by research. Transparent Labs takes the guesswork out of the equation and only uses ingredients whose effects are supported by research. 

BULK is one of the stronger pre-workouts we’ve seen with a large dose of one of the most researched ingredients on the market: caffeine. Despite the high caffeine content, we liked how the energy came on in a more measured way with no noticeable crash at the end. “I did notice improved focus and a great pump at the end of my workout, and there was also no crash once the caffeine wore off,” our tester says.

A common pre-workout ingredient, beta-alanine is dosed at 4,000mg, which is appropriate for potentially boosting endurance and buffering lactic acid buildup, according to the literature (though you are likely to experience some intense tingles). (7) 

Loaded with clinically-dosed, research-backed ingredients, BULK pre-workout has everything that we look for in a pre-workout supplement. Though the scoop size is somewhat large, and you have to take two scoops to receive the full doses of every ingredient, we think it is worth it to get the clinically-relevant amount of each ingredient for maximum potential.

Best Pre-Workout With Creatine: Jacked Factory Nitrosurge Build

If you’re someone who likes to supplement with creatine, but don’t love the idea of taking tons of different supplements, you’ll love that Jacked Factory Nitrosurge Build contains a 1g dose of creatine HCl. You get a creatine and pre-workout supplement in one!

Creatine is a common staple for many gymgoers who are looking to get stronger and bigger. While many varieties of creatine exist, Nitrosurge Build contains creatine HCl. Creatine HCl may be a more bioavailable form of creatine, which can help eliminate the stomach issues often associated with monohydrate.

This formula also contains some major pre-workout players in solid doses, like citrulline, dosed at three grams. Citrulline works to help increase nitric oxide levels, which, in turn, can relax the blood vessels, improving blood flow. This can potentially help you achieve better pumps, improve recovery, and even improve endurance. (8) 

If your current supplement stack could use an overhaul, you may want to add a pre-workout and creatine combo that allows you to take one less supplement per day. This pre-workout provides pre-workout staples, like citrulline and betaine, while also including a full dose of creatine HCl.

Best Pre-Workout for Beginners: Swolverine PRE

Being a beginner in the gym can feel intimidating, but with the right guidance and supplementation, it may be a bit less daunting. This pre-workout is designed with some of the most important basic essentials for pre-workouts while giving you some extras for focus and endurance.

Beginners often benefit from keeping things simple in the weight room, and the same can be said for their supplements. If you’re just starting out, it might be helpful for you to experience a pump to feel like the correct muscles are being used, so Swolverine PRE includes a large dose of citrulline and betaine. 

Citrulline works to help increase the nitric oxide available for use to expand blood vessels and improve blood flow, while betaine may enhance muscular endurance. This is a winning combination for some gnarly muscle pumps. (8) This held true for our tester, who reported noticeable pumps and improved focus and workout mindset. 

We like that PRE has carnitine since many beginners start working out in order to lose weight. Research suggests that betaine supplementation may help increase carnitine levels naturally, too, so the ingredients work well together in PRE. (9) The lack of stimulants could actually be a plus for beginners to start off without a caffeinated pre-workout until they need the extra push down the line.

Swolverine PRE contains common pre-workout ingredients — like citrulline malate, beta-alanine, and betaine — without overdoing the other ingredients and overwhelming the user. This can be a helpful supplement to take when you’re just starting out on your fitness journey and trying to dip your toes into the pre-workout pool.

Best Vegan Pre-Workout: Onnit Total Strength + Performance

If you’re following a vegan diet, it can be difficult to find a pre-workout that caters to your dietary restrictions. Plant-based eaters can rest assured that there are pre-workout supps on the market free of any and all animal-based products — this pick is one of the best. 

The three blends in this vegan product — Performance, Power, and Support blends — are all designed to accommodate a different aspect of working out. Onnit has this pre-workout third-party tested and certified to be safe for sport, so you can take it with confidence, knowing that it really is vegan and only contains what the label says. 

This pre-workout is also one of few that has actually been researched. Resistance-trained young men took this supplement and trained hard for four weeks and saw improvements in their bench press and lean mass over a placebo, so it has that going for it too. (10) 

The big downside here is that you can’t see exactly how much of each ingredient is in the formula, as Onnit uses proprietary blends. That’s not to say this isn’t a solid pre-workout, but if you prefer to know the exact amounts of each ingredient, you may need to look elsewhere.

If you’re looking for a pre-workout that may help you prolong your time in the gym and fuel your muscles, this pick has all the ingredients you need. BCAAs, glutamine, and resveratrol are all designed to support your workouts and recovery in different ways. This pre-workout may not be typical, but it’s hitting all the right notes.

Read our full Onnit Total Strength + Performance Review.

Best Thermogenic Pre-Workout: Transparent Labs LEAN

So you’re in a fat loss phase, and you want everything you ingest to support that goal? You really just need to be eating the right number of calories and macros, but sometimes a little extra help might be nice. Transparent Labs LEAN pulls double-duty as a pre-workout formula with ingredients you’d find in a fat burner. 

In addition to the tried-and-true ingredients (caffeine, beta-alanine, and citrulline malate), This product contains acetyl l-carnitine HCI, an ingredient that might help transport fatty acids out of the mitochondria to enhance the fat-burning process. (7)

The dose is adequate, but you will likely find higher doses in dedicated fat burners. But be careful not to overdo some micronutrients if you also take a multivitamin, Hays says. “The daily upper limit for copper is 10mg. One scoop of LEAN contains 1mg, [which already meets] your daily need.” 

On top of that, there are a variety of flavors to choose from, though one tester reported that LEAN tasted slightly bitter and not very sweet. It also requires some aggressive shaking to dissolve the powder fully compared to some other products. We’d suggest this pre-workout if you’re looking for a little extra calorie-burning and metabolism support without committing fully to a fat burner.

Transparent Labs LEAN is designed to help perk you up to have a solid gym session with its pre-workout ingredients. And if you’re looking to lose body fat or burn some extra calories, this pick may help speed up the process thanks to its acetyl l-carnitine HCI and thyroid support ingredients.

Best Pre-Workout for Women: KOS Bolt from the Blue

Most pre-workouts aren’t specifically designed for men or women (and we believe men, women, and non-binary people alike can consume them), but KOS Bolt from the Blue has some ingredients that may support women during intense training sessions and aid in improving performance.

At first glance, you’ll be able to tell that this isn’t your typical pre-workout that’s loaded with chemicals. We like the gentle energy provided by a modest dose of 70mg of caffeine (about a cup of coffee). On top of that, you’ll find ingredients that may support your mood, like ashwagandha, which may reduce stress and anxiety. This can be particularly beneficial for women (or men) who might find the gym environment intimidating or anxiety-inducing.

This formula also has a 20mcg dose of folate and a vitamin B-complex. “Folate is an important nutrient for overall health, especially in women,” Hays says. Folic acid supplements (or folate) can be important for women for supporting energy and reproductive and post-menopausal health. It’s also involved in red blood cell health — folate deficiency can cause anemia and severe fatigue, making it much harder to function daily, let alone push hard during workouts. Users repeatedly comment on the energy that Bolt from the Blue provides, with one review reporting that it, “…gives a nice clean energy and helps with focus.”

KOS only makes this in one flavor, though — Electric Boostberry (blue raspberry). We should also note that the ingredients are in a proprietary blend, so we don’t precisely know how much of each of them is included in the formula.

If you’re looking for a squeaky clean organic pre-workout to support your needs as a woman when going to the gym, then this might be a good option for you. The folate and B-vitamin complex are squarely in line with women’s needs, while the mood and immune support are nice additions here too. 

Read our full Best Pre-Workouts for Women Review.

When Should I Take Pre-Workout?

As the name implies, you want to take your pre-workout before you train. The general rule is to mix the powder (if you’re taking a powder, not a pill) in about eight ounces of water and ingest it 30 to 60 minutes before training. This time can allow the ingredients — like caffeine, beta-alanine, and taurine — to absorb and start taking effect. (29)

It might be helpful to take particularly high-dose and large pre-workouts a bit longer before training to allow your body more time to process the extra ingredients, though. On the flip side, if you like to take a long warmup, taking it closer to your arrival might allow for the effects to not kick in fully until you’re done warming up.

If you train at night, you may want to avoid caffeinated pre-workouts. Some pres contain 150mg of caffeine, with certain products packing 300mg or more. The half-life of caffeine has a huge range from three to nine hours, depending on the individual. If you take 300mg at 5 p.m., you could still have 150mg circulating at 8 p.m. on the low end, or it may still be circulating at nearly full potency.

How Much Do Pre-Workouts Cost?

The price of pre-workout varies (though not significantly) primarily based on a) the ingredients used and b) the doses of those ingredients. Products that prioritize transparent dosing — meaning the ingredients aren’t wrapped up in obscure blends — will typically be pricier. The reason is that you’re actually getting that ingredient, and you’re getting it in a relatively complete dose.

When considering the price of pre-workouts, you’ll want to look at the price of the container in unison with the number of servings you’re getting rather than just the price of the container as a whole. The pre-workouts on this list range from around $1.43 per serving to about $3.00 per serving. On average, you can expect to pay about $2.05 per serving. The number of ingredients also affects the price. A product that has creatine in addition to basic pre-workout ingredients, for example, will almost always carry a higher price tag. Supplements with added vitamins and nutrients also jack up the price a bit. 

Best Pre-Workout Overall	Transparent Labs BULK	$29.99Per Serving: $1
Best Pre-Workout for Muscle Gain	Jacked Factory Nitrosurge Build	$54.99Per Serving: $2.20
Strongest Pre-Workout	Transparent Labs BULK Black	$54.99Per Serving: $1.83
Best Pre-Workout for Men	Transparent Labs BULK	$49.99Per Serving: $1.66
Best Pre-Workout for Muscle Recovery	Momentous PR Lotion	$34.95Per Use: $3.00
Best Pre-Workout for Pump	Kaged Elite Pre-Workout	$47.99Per Serving: $2.40
Best All-Natural Pre-Workout	Swolverine PRE Pre-Workout	$52.99Per Serving: $2.11
Best Pre-Workout for Weight Loss	Transparent Labs LEAN	$49.99 Per Serving: $1.66
Best Pre-Workout Lotion	Momentous PR Lotion	$34.95Per Use: $3.00
Best Tasting Pre-Workout	Jacked Factory Nitrosurge	$19.99Per Serving: $0.93
Best Non-Stim Pre-Workout	Swolverine PRE Pre-Workout	$52.99Per Serving: $2.11
Best Pre-Workout for Running	Xwerks Ignite	$49.00 Per Serving: $1.63
Best Research Backed Pre-Workout	Transparent Labs BULK	$49.99Per Serving: $1.67
Best Pre-Workout without Creatine	Jacked Factory Nitrosurge Build	$34.99Per Serving: $1.67
Best Pre-Workout for Beginners	Swolverine PRE	$54.99Per Serving: $2.20
Best Vegan Pre-Workout	Onnit Total Strength + Performance	$59.95Per Serving: $1.99
Best Thermogenic Pre-Workout	Transparent Labs LEAN	$49.99Per Serving: $1.66
Best Pre-Workout for Women	KOS Bolt from the Blue	$36.99Per Serving: $1.32

It helps a lot if you know what kind of support you want out of your pre-workout. If you’re looking for a little energy, then a basic pick with ample caffeine will do the job (and probably for less money). If you want the full kit — pumps, energy, focus, and hydrating minerals — then know you’ll likely need to shell out more.

Benefits of Pre-Workouts

We’ve said it before, we’ll say it again: Everyone is different. So, you may not experience every single effect pre-workout has to offer. With that said, there’s a host of benefits most pre-workout supplements have to offer. 

More Energy

The first thing people tend to associate with pre-workouts is their potential stimulative effects, which can affect just about every part of a workout. Obviously, caffeine (often the primary ingredient in pre-workouts) is a stimulant, but it is also linked to better power, endurance, perceived exertion, and even cognition. (12)(13)(14) For example, a randomized, double-blind study published in Medicine & Science in Sports & Exercise found that when compared to a placebo, 10 athletes improved their speed, reaction time, movement time, and decision-making time when supplementing with caffeine. (15)

How much caffeine do you really need, though? For reference, a small cup of coffee has about 60 to 100 milligrams of caffeine, and pre-workouts range from 70 to over 400 milligrams per serving. The International Society of Sports Nutrition (ISSN) recommends three to 6mg per kilogram of body weight.

Improved Blood Flow

Citrulline is one common ingredient you can expect to find in most pre-workout supplements. Most companies include this product to help promote blood flow to potentially help increase your muscular endurance and promote muscle pump. And while there’s some research that shows citrulline may help promote improved blood flow in adults, there is no conclusive evidence yet. (31)

Boosted Performance

In most formulas, you can expect to find some beta-alanine. Generally, this ingredient is known for causing your skin to feel a little tingly — which not every athlete loves, so start with small doses at first. But this ingredient may also be able to help reduce lactate concentrations, improving endurance and performance. (32) 

Another meta-analysis of 15 studies published in Amino Acids found that beta-alanine reliably increases muscular endurance for short-duration activities (between one to four minutes). (16)(17) But most research on the subject involves higher doses than you’ll find in most pre-workout supplements, which is worth noting.

With regard to betaine (also called trimethylglycine), two studies published in the Journal of the International Society of Sports Nutrition have shown significant power increases in the back squat among men who took 1.25 grams of it twice a day for two weeks. (18)(19)

One Downside

Herbal ingredients also have the highest rates of contamination, and without third-party testing, there’s no guarantee that a product won’t be contaminated. They don’t have to provide proof of purity, safety, or efficacy as long as they aren’t using any new ingredients as of 1994 (due to the DSHEA Act).

When judging the effectiveness of a pre-workout, we didn’t disqualify anything that had a questionable ingredient. Rather, we looked at the overall impact of the product. Even if a product contains a couple of not-so-science-backed inclusions, we still consider it reputable if there are enough quality, well-dosed ingredients.

Other Pre-Workouts We Tested

While we narrowed down the best pre-workouts to our list above, they weren’t the only products we tried. Here are a few others we tried but didn’t think were the best of the best.

• Cellucor C4 Powder: Cellucor’s C4 supplement is a popular option that’s pretty cheap, too (less than $1 per serving). But it’s not third-party tested, it’s pretty below average with caffeine, and it lacks some of the ingredients we love in other products (like creatine).
• Legion Athletics Pulse Pre-Workout: This one has a pretty high dose of caffeine (about 350mg per serving), which may be too high for most gymgoers. Plus, our testers thought the aftertaste was a little unpleasant, like an artificial sweetener.
• Naked Nutrition Pre-Workout: We actually enjoyed this product and think it deserves an honorable mention. However, we think you can get better products with more robust ingredient lists (like our picks above) for $1 per serving.
• Cira Pump Caffeine-Free Pre-Workout: This is a caffeine-free pre-workout that we just didn’t love more than our stim-free pick above. Our testers generally find Cira supplements a little too sweet and that was the case here, too.

What Ingredients Are In Your Pre-Workout Supplement?

Not all pre-workout ingredients are useful, while others might be surprisingly beneficial. Here’s a rundown of the ingredients that you’ll usually find and actually want in your pre-workout.

Wondering whether you can build a tolerance to pre-workout? Learn more in our video.

https://youtu.be/pfmqVXrQXpQ

Let’s talk a bit more about those ingredients and what the research says in regard to each of them.

Caffeine

Caffeine is associated with alertness, endurance, power output, strength, and perceived exertion. (12) The FDA puts one small cup of coffee at 100 milligrams of caffeine, while a tall (355ml) coffee from Starbucks has about 235 milligrams. 

Pre-workouts typically contain anywhere from 80 to 350mg of caffeine. An effective dose is three to 6mg per kilogram of body weight.

Creatine

The best-researched ergogenic aid besides caffeine, creatine helps power output, anaerobic capacity, and fatigue, all while increasing muscle size by drawing more water into them. You don’t have to take it with your pre-workout since it’s an anytime supplement — the point is to increase the creatine in your muscles over time rather than loading creatine quickly. 

Three to five grams daily of creatine is effective. (24) She also notes that creatine monohydrate is the most commonly used and cost-effective creatine, though other types of creatine are on the market.

Citrulline

Older research suggested that five or so grams of citrulline, an amino acid that’s found in high amounts in watermelons, may help with circulation and thereby improve most areas of performance, from endurance to power output. (30) However, a more recent meta-analysis suggests that citrulline doesn’t improve performance. (22) While there are a few meta-analyses that have shown mixed results, the benefits are minor at best.

Beta-Alanine

Beta-alanine is linked to improved endurance, both in cardio-focused intervals and strength training with higher reps (between 60 and 120 seconds of continuous work). It’s also known for the tingly feeling (paresthesia) you may feel in your extremities when you take it. Because it allows you to endure more, it may help with hypertrophy. The standard dose is 1.6 to 3.2 grams. 

If you can’t stand the tingles, splitting the dose into 0.8 to 1.6 grams every three to four hours can prevent the paresthesia. (21)

Betaine Anhydrous

Found in beets and leafy greens, betaine is best known for links to power output, blood flow improvements, and muscular endurance, but it might also slightly decrease post-exercise cortisol, which can actually be helpful in your body’s response to stress. An effective dose is 2.5g per day, split into two doses for resistance training. (23) 

Taurine

Taurine may help with improving focus. Since it might draw water into cells, it may enhance recovery and muscle cramps, as well. You can take up to six grams per day about one to two hours before exercise. (25)

Tyrosine

Also used for “focus,” data suggests tyrosine may reduce particularly acute stress — like exercise — by helping you produce adrenaline and dopamine. Research has only been performed on people taking at least 5 grams, and a minimum effective dose hasn’t been established, but look for at least 500 milligrams.

An effective dose might be 100 to 150mg per kilogram of body weight taken an hour before exercise, but large doses can cause GI distress and might need to be split up. (26)

How to Choose the Best Pre-Workout for You

These sorts of products can make some folks a little concerned about side effects and unintended consequences. They’re legal, so the potential for damage is low (though you should consult your doctor first), but there are some things worth keeping in mind when you’re trying to figure out which is the best pre-workout supplement for you.

Remember, Caffeine Is a Drug

Caffeine is a real drug. It can cause anxiety, diarrhea, and maybe even temporary high blood pressure. This doesn’t mean that caffeine is inherently bad for you. It just means everyone has a different tolerance for caffeine.

Caffeine can also make it harder for the nervous system to relax or enter a parasympathetic state conducive to recovery. If you regularly take caffeine, consider taking a week off from it every couple of months to keep you from building up too strong a tolerance for it. And if you are particularly sensitive to caffeine, consider avoiding it altogether.

Beta-Alanine Has a Surprising Side Effect

Perhaps the most common pre-workout ingredient that isn’t caffeine (or flavoring), beta-alanine typically causes paresthesia, a “tingling” sensation on the skin. It’s temporary and harmless, and while some love the feeling of the ingredient “kicking in,” not everyone likes it.

Not All Pre-Workout Ingredients Need to Be Pre-Workout

Creatine and beta-alanine don’t have to be taken right before a workout. If you take them every day, they may imbue you with their benefits regardless of the time of day you take them since they work over longer time periods than other pre-workout ingredients.

One of the Best Pre-Workouts Is Carbohydrates

It’s not sexy, but it’s pretty tough to have a great workout without plenty of carbs in your system. A balanced meal of protein and carbs a couple of hours before a workout can do wonders for performance. (27) If you’re in a rush, a meal replacement shake typically has a good balance of macros to launch you into a workout.

Remember the Dosage

We’ve already noted the best-supported dosages in the previous section, but many products will talk a big game about how well-supported their ingredients are but then use low dosages. (This is especially common with citrulline and tyrosine.) It’s good to look at the research and make sure that a supplement provides the ideal dosage before you make a purchase.

Is Pre-Workout Bad for You?

Pre-workout isn’t inherently harmful to healthy people who can tolerate the ingredients well. If you’ve never taken a pre-workout before or if you’re starting a new one, it’s usually advisable to start off with a half scoop or less to assess your tolerance and how you react to the ingredients. Some people may not tolerate certain ingredients well, so it’s important to start small. 

We also strongly recommend talking to your doctor before starting any supplement regimen, pre-workouts especially. If you have any pre-existing conditions, speaking with a physician before making changes to your diet or supplement routine is a must.

The Scoop on Dry Scooping

Social media stars on platforms like TikTok and Instagram have started a trend known as dry-scooping — where you scoop pre-workout powder directly into your mouth. This is ill-advised and dangerous. 

Many pre-workouts have hundreds of milligrams of caffeine in them, and diluting that powder into water allows your body more time to absorb and process it. Otherwise, you risk absorbing too much caffeine too quickly, which can lead to jitters, an upset stomach, and an elevated heart rate.

The dangers of dry-scooping is about both the rate of ingestion and the amount, but much more so the amount. A person dry-scooping one or two scoops is still only getting 150 to 300mg most likely, which isn’t a toxic dose, even short-term. A toxic dose would be 20 to 40mg per kilogram of bodyweight, or about 1,800 to 2,000mg for a 200 pound individual.

Still, there are other potential hazards associated with dry scooping. For example, you can also choke on the powder. There’s a reason the directions on pre-workout powders tell you to mix it with water into your favorite shaker bottle. (28) 

Final Word

If you’re engaged in sports, supplements (like pre-workouts) may be super helpful. They might increase the amount of energy you have and the effectiveness of the exercise. We’ve tried dozens of pre-workouts to land on this list of the best pre-workout supplements on the market for almost any athlete, whether you love or hate caffeine, want to improve your run time, or just get a better pump.

We looked at the price, taste, ingredients, and effectiveness of every one of these supplements. While plenty of people have different ideas about what constitutes a “high quality” pre-workout, we think we’ve put together a tremendous guide to picking the best pre-workout supplements for a variety of fitness goals. 

FAQs

References

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