• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Best Supplements » The 12 Best Pre-Workouts of 2025, From an RD

The 12 Best Pre-Workouts of 2025, From an RD

Lift heavier, run faster, and boost focus with these stand-out pre-workout supplements.

Avatar photo
Written by Gianna Masi, RDN, CISSN, CPT
Updated by Kristen Geil, NASM-CPT on May 15th, 2025
Expert VerifiedMedically Reviewed By: Dr. Jennie Stanford, M.D., FAAFP, DipABOM
Expert VerifiedExpert Verified By: Justine Hays M.S., R.D., C.D.N.
Expert VerifiedExpert Contributor: Chelsea Rae Bourgeois, MS, RDN, LD

We receive free products and receive commissions through our links. See disclosures page.
  • Best Pre-Workouts
  • |
  • How We Chose
  • |
  • Benefits
  • |
  • What to Consider
  • |
  • FAQs

One of the most popular supplements on the market, pre-workouts often increase energy, blood flow, endurance, power, and even hydration. “Pre-workout supplements are designed to help you perform at your best during your training sessions,” explains Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM. As such, the best pre-workout brands feature 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 amount of options, it’s easy to get lost. We’ve spent years testing out the best pre-workouts for weight loss, training sessions, and more. Our on-staff certified personal trainers, nutrition coaches, USA Weightlifting coaches, and athletes have personally tested more than 100 different pre-workout products using our established supplement testing methodology. After also working with a registered dietitian, here are what we consider to be the best pre-workout supplements for any fitness goal.

The 12 Best Pre-Workout Supplements of 2025

  • Best Pre-Workout Overall: Transparent Labs BULK 
  • Best Budget Pre-Workout: Nutricost Pre X Pre-Workout
  • Best All-Natural Pre-Workout: Legion Pulse
  • Strongest Pre-Workout: Transparent Labs BULK Black
  • Best Non-Stim Pre-Workout: Gainful Non-Caffeinated Pre-Workout
  • Best Pre-Workout for Weight Loss: Transparent Labs LEAN
  • Best-Tasting Pre-Workout: Naked Nutrition Naked Energy
  • Best Pre-Workout for Muscle Gain: Jacked Factory Nitrosurge
  • Best Pre-Workout for Men: Pre Lab Pro Pre-Workout
  • Best Pre-Workout for Beginners: Onnit Alpha-BRAIN
  • Best Vegan Pre-Workout: Alyne Pre-Workout
  • Best Pre-Workout for Women: Optimum Nutrition Gold Standard
  • Best Pump Pre-Workout: Gorilla Mode Pre-Workout

Medical Disclaimer: 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.

Experts Who Contributed

  • Justine Hays, M.S., R.D., C.D.N
  • Dr. Jennie Stanford, M.D., FAAFP, DipABOM
  • Michael Shafer, CSCS
  • Chelsea Rae Bourgeois, MS, RDN, LD
  • Jake Herod, NASM-CNC

Best Pre-Workout Video Review (2025)

Join Barbend expert tester Jake Herod, NASM-CNC, and registered dietician nutritionist Chelsea Rae Bourgeois, MS, RDN, LD, as they share some of the top pre-workout supplements we tested, including non-stim and all-natural options

https://www.youtube.com/watch?v=j08OBGACRu0

Best Pre-Workout Overall: Transparent Labs Bulk

Transparent Labs BULK
Transparent Labs BULK
Transparent Labs BULK

Transparent Labs BULK contains all-natural ingredients and big doses of L-citrulline malate and beta-alanine to promote muscle gain for your next workout.

Shop Transparent Labs

Key Features

  • It has a solid formulation with no artificial sweeteners or additives, which often cause overly strong flavors. 
  • There’s a wide variety of flavor options to account for all sorts of taste preferences. 
  • We found that this product dissolves very well in water, with no gritty texture.
  • The label is transparent with clear dosing, and the product is third-party tested, so you can trust the label.

What You Should Know

Our RDN gave this product a high rating for its formulation and active ingredients. We love the transparent label, broad variety of flavor options (which we found delicious), and third-party testing.

Specs

  • Caffeine: 200mg
  • Key Ingredients: 8g of citrulline malate, 4g of beta-alanine, 2.5g of betaine anhydrous, 200mg caffeine, 200mg l-theanine, 1.3g taurine
  • Flavors: Strawberry Lemonade, Strawberry Kiwi, Pina Colada, Blue Raspberry, Black Cherry, Peach Mango, Tropical Punch, Sour Grape, Watermelon, Watermelon Peach, Cherry Splash, Blueberry Pomegranate
  • Sweeteners: Stevia
  • Third-Party Testing: Informed Choice Certified
  • Price Per Serving: $1.66
Pros
Solid formulation without artificial ingredients
Transparent label
Variety of flavor options
Cons
Pricey
Caffeine content not ideal for all athletes

Why We Like It

When looking for the top 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. “Bulk gets a 4.25 out of 5 for its formulation,” according to Chelsea Rae Bourgeois, RDN. “It gets high scores for its ratio of ingredients and deductions for the proprietary blends and sodium content.” 

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 for any of the best supplement stacks. (Accidentally doubling up on dosages for specific ingredients is dangerous at worst and redundant at best.) If you consider nutritional labels must-reads and you get great joy out of diving deep into supplement formulations, you’ll love Transparent Labs BULK. 

Tester showing Transparent Labs Bulk mixed in a blender bottle.
transparent labs bulk on a wooden table
Our tester is shown lifting a scoop of Transparent Labs Bulk out of the container.
Tester showing Transparent Labs Bulk mixed in a blender bottle.
transparent labs bulk on a wooden table
Our tester is shown lifting a scoop of Transparent Labs Bulk out of the container.

BULK’s 200 milligrams of caffeine (per serving) helped our tester feel a productive surge of energy without a post-workout crash. BULK features big hits of citrulline and beta-alanine, too. “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.”

The flavors are on point as well, especially Blue Raspberry — one of our testers, a certified nutrition coach, rates it a perfect 5 out of 5. “The Blue Raspberry is perfect — not too sweet and it actually tastes like Blue Raspberry,” they say. “It’s definitely sweet, but not so sweet that I have trouble drinking it.” However, if you prefer an unflavored pre-workout for supplement stacking, you may be disappointed — BULK doesn’t come in an unflavored option.

After shaking up this product in standard shaker bottles with a blender ball, its solubility earns a score of 5 out of 5, as well. “You can barely even tell there was powder in there,” says another tester, a certified personal trainer. “I also love the caffeine content — 200 milligrams helps me get locked in without feeling jittery or wired,” they add.

Unfortunately, BULK isn’t the most cost-friendly pre-workout supplement on the market. One 30-serving container costs $49.99. We gave this product a 3.5 out of 5 for cost per serving, as the $1.66 per serve price tag is a little costly and may not fall in everyone’s budget. It’s not necessarily for athletes who want to save every dollar possible in their supplement routine, but if that’s you, take a look at Nutricost Pre X Pre-Workout.

What Customers Are Saying

Out of more than 5,000 customer reviews on the Transparent Labs website, this product earned a 4.39 out of 5 rating, which is nearly perfect. Here’s what users had to say:

“Awesome pre-workout. I got the strawberry kiwi and the flavor is really good. Sometimes can be a little sour but other times it’s fine.. not sure how that works. Helped facilitate a really great workout, good energy and focus, with an amazing pump at the end. 10/10 would recommend.”

“This gives me the best performance and feeling when working out. It gives me light tingles but not overwhelming and I feel like it sustains during my whole workout.”

Read More

Read our full Transparent Labs BULK Review.

Best Budget Pre-Workout: Nutricost Pre X Pre-Workout

Nutricost Pre-X Pre-Workout
Nutricost Pre-X Pre-Workout
Nutricost Pre-X Pre-Workout

Nutricost Pre-X Pre-Workout is one of our favorite budget-friendly pre-workout supplements. This comes in five flavors, too and multiple size options, for those who prefer to buy in bulk.

Shop Amazon

Key Product Features

  • This is a budget-friendly pick that only costs $1.09 per serving, a very fair price considering the clinical dosing.
  • The solubility on this one was solid, and blended well with water during our testing.
  • In addition to caffeine, beta-alanine, betaine, and l-cittruline, it has additional micronutrients, including vitamin B6 and B12.

What You Should Know

This product is among our most budget-friendly pre-workouts, as it’s only $1.09 per serving. It packs plenty of caffeine, too, though we wish it were third-party tested.

Specs

  • Caffeine: 300 mg
  • Key Ingredients: 4g l-citrulline, 2g beta-alanine, 1.5g betaine anhydrous, 300mg caffeine, 250mg n-acetyl l-tyrosine
  • Flavors: Blue Raspberry, Watermelon, Fruit Punch, Grape, Peach Mango
  • Sweeteners: Sucralose
  • Third-Party Testing: N/A
  • Price Per Serving: $1.09 or $0.91, depending on the size you select
Pros
Budget-friendly
Good solubility
Includes added micronutrients
Cons
No third-party testing
High caffeine content

Let’s be real, spending hundreds of dollars on supplements each month isn’t convenient. But this budget-friendly pre-workout may help keep your wallet happy. This supplement is only $1.09 per serving and only $0.91 per serving if you opt for the 60-serving container. Nutricost Pre X Pre-Workout definitely earned a 5 out of 5 for value.

This formula has many of the must-have pre-workout ingredients (like l-citrulline, beta-alanine, taurine, and betaine anhydrous), but as our expert reviewer Chelsea Rae Bourgois, RDN explains, it offers mental benefits, as well. “Nutricost Pre-X contains as much caffeine as around 3 cups of coffee as well as 200 mg of alpha-GPC,” she says. “Research has linked alpha-GPC with improved motivation in healthy adults, so this formula really prioritizes the cognitive aspects of a solid workout.” If you’re sensitive to caffeine, however, the equivalent of three cups of coffee may be a bit extreme. Instead, try Jacked Factory Surge, which is similarly priced but with less caffeine.

A person drinks Nutricost Pre-X Pre-Workout in the gym.
Nutricost Pre-X pre-workout
Our tester mixing Nutricost Pre-X Pre-Workout
Our tester pouring a scoop of Nutricost Pre-Workout.
A freshly-mixed batch of Nutricost Pre-Workout with the Supplement Facts label on display.
Our tester sampling Nutricost Pre-X Pre-Workout.
A person drinks Nutricost Pre-X Pre-Workout in the gym.
Nutricost Pre-X pre-workout
Our tester mixing Nutricost Pre-X Pre-Workout
Our tester pouring a scoop of Nutricost Pre-Workout.
A freshly-mixed batch of Nutricost Pre-Workout with the Supplement Facts label on display.
Our tester sampling Nutricost Pre-X Pre-Workout.

“It contains powerful ingredients, but the doses of some miss the mark just a bit,” says Bourgeois, rating its overall formula 3.75 out of 5. For example, “I like that Pre-X Workout Complex contains L-citrulline to support performance and recovery, but it may fall short of the ideal dose per serving,” she adds. “There’s no set standard amount of L-citrulline in a pre-workout, but most studies point to a need for at least 6-8 g per serving. It also contains sucralose, which may cause GI troubles for some people.”

“Honestly, given its ingredients and dosage levels, Pre-X is about as strong as you can get,” says one BarBend tester, a certified personal trainer. “A lot of pre-workouts with this robust of a formula cost double.”

You get five flavor options with this product, which is more than most other pre-workout supplements. “I really liked the Blue Raspberry flavor,” one of our testers says, rating its taste 5 out of 5. “It’s accurate to the name for sure. I’ve also tried the Watermelon and remember liking that one, too.” Thanks to few obstinate grains of powder, it loses a point for solubility, earning a score of 4 out of 5. “I don’t ever notice any clumping,” one tester says. “When I shake it in a regular water bottle, though, I do see a small amount of floaties at the bottom.”

We give this supplement a 3 out of 5 for third-party testing. The product description does say that this supplement was third-party tested. But our team wasn’t able to find exactly which third-party lab tested the product. For that reason, we wouldn’t recommend this for competing athletes, who may prefer a sport-certified pre-workout. 

What Customers Are Saying

Out of 18 customer reviews on the Nutricost website, this pick earned a 4.9 out of 5.

“Amazing pre workout. Prefer this over any other brand. Previously used Bucked Up, but this brand truly feels superior and helps me perform better.”

“Have been using the Peach Mango pre-workout for a few weeks now and its incredible! Legit tastes like juice, and has me feeling great while getting a good pump. 10/10 would recommend.”

“Honestly, given its ingredients and dosage levels, Pre-X is about as strong as you can get,” says one BarBend tester, a certified personal trainer. “A lot of pre-workouts with this robust of a formula cost double.”

You get five flavor options with this product, which is more than most other pre-workout supplements. “I really liked the Blue Raspberry flavor,” one of our testers says, rating its taste 5 out of 5. “It’s accurate to the name for sure. I’ve also tried the Watermelon and remember liking that one, too.” Thanks to few obstinate grains of powder, it loses a point for solubility, earning a score of 4 out of 5. “I don’t ever notice any clumping,” one tester says. “When I shake it in a regular water bottle, though, I do see a small amount of floaties at the bottom.”

We give this supplement a 3 out of 5 for third-party testing. The product description does say that this supplement was third-party tested. But our team wasn’t able to find exactly which third-party lab tested the product. 

Not sure if Nutricost is for you? We have more options for you to consider in our guide to the best cheap pre-workouts. 

What Customers Are Saying

Out of 18 customer reviews on the Nutricost website, this pick earned a 4.9 out of 5.

“Amazing pre workout. Prefer this over any other brand. Previously used Bucked Up, but this brand truly feels superior and helps me perform better.”

“Have been using the Peach Mango pre-workout for a few weeks now and its incredible! Legit tastes like juice, and has me feeling great while getting a good pump. 10/10 would recommend.”

Read More

Best All-Natural Pre-Workout: Legion Pulse

BOGO 50% Off
Legion Pulse Pre-Workout
Legion Pulse Pre-Workout
Legion Pulse Pre-Workout

This pre-workout supplement can come with or without caffeine and in 21 different flavors. Each serving provides 350 milligrams of L-theanine and eight grams of citrulline malate, which may facilitate better pumps. 

Shop Legion

Key Product Features

  • Legion uses an all-natural formula with no artificial ingredients, colors, or additives of any kind.
  • The sweetener can leave a slight aftertaste, but it’s natural, and not as strong as many other pre-workout flavors.
  • There are 21 flavor options to choose from, and you can also choose a caffeine-free version if you want to avoid stimulants.

What You Should Know

This product uses all-natural ingredients and our RDN loved the formulation. We also didn’t notice any jitteriness with this product, plus you can buy a stim-free version if you want zero caffeine.

Specs

  • Caffeine: 350mg
  • Key Ingredients: 8g of citrulline malate, 3.6g of beta-alanine, 2.5g of betaine anhydrous, 350mg caffeine, 350mg l-theanine
  • Flavors: Arctic Blast, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Cotton Candy, Frosted Cranberry, Fruit Punch, Grape, Green Apple, Lemon Lime, Mojito, Peach Ring, Pina Colada, Pink Lemonade, Rainbow Sherbet, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Tropical Punch, Watermelon
  • Sweeteners: Stevia leaf extract, erythritol 
  • Third-Party Testing: Labdoor Tested for Purity
  • Price Per Serving: $2.25
Pros
All-natural formula
No artificial sugars
21 flavor options
Cons
Slightly bitter aftertaste
Pricey

Why We Like It

If you’re choosing to use a pre-workout to boost your energy, focus, and pumps, but you want to avoid artificial or added sugars, colors, preservatives, and flavors, Legion Pulse might just be the best natural pre-workout for you. The brand claims this is “100% all-natural,” and because they use Labdoor for third-party testing, we’re inclined to believe it. “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,” according to Chelsea Rae Bourgeois, RDN.

Several of our experts, including two personal trainers, have tested Legion Pulse. “I like the one-to-one ratio of caffeine and l-theanine because the caffeine content here is high, but the l-theanine balances it out so you don’t feel jittery or over-stimulated,” one member of the team says. Plus, if you don’t want the caffeine, Pulse comes in a stim-free version.

Our tester stands behind a shaker and container of Legion Pulse Pre-Workout.
Front label on a container of Legion Pulse Pre-Workout
Supplement Facts label on a container of Legion Pulse.
Our tester holds a scoop of Legion Pulse Pre-Workout.
Our tester dumps a scoop of Legion Pulse Pre-Workout into a shaker bottle.
Our tester stands behind a shaker and container of Legion Pulse Pre-Workout.
Front label on a container of Legion Pulse Pre-Workout
Supplement Facts label on a container of Legion Pulse.
Our tester holds a scoop of Legion Pulse Pre-Workout.
Our tester dumps a scoop of Legion Pulse Pre-Workout into a shaker bottle.

Another tester, a Level-2 USA Weightlifting coach, thinks even flavor snobs can find a match. “It’s a sweet pre-workout, and I don’t necessarily hold the bitter aftertaste against it. I mean, it’s not like I don’t have a plethora of offerings to choose from when it comes to finding that perfect flavor,” they say of its eye-popping 21 available flavors.

The flavors we have tried average out to a score of 4 out of 5, but one tester notes that you might pick up on an aftertaste. “To keep the product natural, Legion uses erythritol as a sweetener,” points out one of our testers, a certified health coach. “That can sometimes create a bit of an aftertaste, which I definitely got.”

However, this natural pre-workout isn’t ideal for those with a tight budget. Legion Pulse comes in around $2.25 per serving, which is definitely higher than average, earning a 2 out of 5 for cost. We see the brand offer big sales around the holidays, and they also have a subscription savings that takes as much as 30 percent off the price. If cost is a major concern for you but you appreciate ingredient transparency and third-party testing, we’d recommend our top-rated pre-workout overall, Transparent Labs BULK, which has a lower cost-per-serving. 

What Customers Are Saying

With just over 21,000 reviews on the Legion website, this product has an overall 4.5 out of 5 customer rating.

“I love this pre-workout. The flavor is not too sweet and it helps keep me focused and efficient in the gym. I do one scoop with 32oz of water.”

“Love the clean ingredients. A good flavor. It gets the job done and makes you feel energized without the crash.”

Read More

Check out our full Legion Pulse Pre-Workout Review.

Strongest Pre-Workout: Transparent Labs BULK Black

Transparent Labs BULK Black
Transparent Labs BULK Black
Transparent Labs BULK Black

Transparent Labs BULK Black is one of the strongest pre-workout supplements on the market. This product comes in five delicious flavors and has high levels of must-have pre-workout ingredients including caffeine, citrulline, and beta-alanine.

Shop Transparent Labs

Key Product Features

  • High doses of ingredients that support performance and muscle-building, with added bioperine to enhance absorption. 
  • Higher beta-alanine and citrulline levels than many other products use.
  • There’s no creatine in this formula, so you don’t need to worry about taking too much if you’re already getting creatine somewhere else.

What You Should Know

This product has high caffeine content and even a small dose of creatine. It also has a clean formula with no artificial additives.

Specs

  • Caffeine: 275mg
  • Key Ingredients: 8g of l-citrulline, 4g of beta-alanine, 2.5g of betaine anhydrous, 1.3g of taurine, 1g of l-tyrosine, 300mg of alpha GPC, 275 of natural caffeine, 200mg of l-theanine, 100mg of theobromine, 75mg of dicaffeine malate, 50mg panax notoginsentg, 5mg bioperine, 3mg boron  
  • Flavors: Cherry Kiwi, Blue Raspberry, Peach Mango, Sour Gummy, Black Cherry
  • Sweeteners: Stevia
  • Third-Party Testing: Informed Choice Certified
  • Price Per Serving: $1.83
Pros
Strong formula
No artificial sweeteners
Third-party testing
Cons
May have too much caffeine for some
No creatine

Why We Like It

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, 8,000-milligram 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, and limited evidence suggests it may also help with muscle soreness. (6)(26)(28) That’s paired with 305 milligrams of caffeine, which is more than most pre-workout supplements. You also get 4,000 milligrams of beta-alanine, which can help reduce muscular fatigue or delayed onset muscle soreness. (31)

Our tester stands behind a shaker glass and container of Transparent Labs Bulk Black Pre.
Our tester scoops up some Transparent Labs BULK Black Pre.
Open container of Transparent Labs Bulk Black
Label on Transparent Labs Bulk Black
Our tester stands behind a shaker glass and container of Transparent Labs Bulk Black Pre.
Our tester scoops up some Transparent Labs BULK Black Pre.
Open container of Transparent Labs Bulk Black
Label on Transparent Labs Bulk Black

“I’d give Transparent Labs Bulk Black a 4.25 out of 5 for formulation with deductions based on the proprietary blends used,” according to Chelsea Rae Bourgeois, RDN. We also like the added vitamin D in this formula.

One member of the BarBend team who has tested nearly 40 pre-workout products himself rates BULK Black as his favorite supplement of all time. His favorite flavor is Peach Mango, which he gave a 5 out of 5 rating. “This is so good that I don’t want to finish it. I want to sip it like a fine wine,” he says.

On the other hand, another of our testers, also a certified personal trainer and nutrition coach, finds the Blue Raspberry flavor underwhelming. “It tastes a little watered down. I’d describe it more as a hint of blue raspberry,” they say. “Maybe with less water, the flavor would be more potent. It has kind of a weird aftertaste, but if you prefer pre-workouts that aren’t crazy sweet, this is the one for you.”

“It’s super easy mixing this pre-workout up,” our tester adds, scoring its solubility 5 out of 5. “Shaking it up for about 10 seconds makes it seem like there was never powder in there in the first place.”  

We did have to dock this supplement a little in the price department. One 30-serving container costs $54.99, which is about $1.83 per serving. If you’re really wanting a strong pre-workout, we do still recommend this product. But if price is a problem, you can definitely find cheaper options, like Nutricost Pre X Pre Workout, which has virtually the same amount of caffeine. 

What Customers Are Saying

Out of 651 reviews on the Transparent Labs website, this product earned an overall 4.46 out of 5.

“Don’t take more than half a scoop. The ingredients must be spot on with this pre-workout because never have I felt so pumped off of any other brand. This is the real deal.”

“Taste was not the greatest, but the formula is definitely top notch. Even though I was tired, I powered through my workout. I just wish this wasn’t so expensive.”

Read More

Read our full Transparent Labs BULK BLACK Review.

Best Non-Stim Pre-Workout: Gainful Non-Caffeinated Pre-Workout

50% Off First Order
Gainful Pre-Workout
Gainful Pre-Workout
Gainful Pre-Workout

Gainful Pre-Workout is a customizable formula that can either be caffeinated or non-caffeinated. You can also opt to add creatine to your formula at 3,000mg or 5,000mg, depending on the intensity of your workout. Right now, take 50% off your first order with the code: BF50.

Shop Gainful

Key Product Features

  • Non-stim formula option, which is great for evening workouts, or those sensitive to stimulants.
  • There are no artificial sweeteners that often cause an overly sweet taste.
  • You can customize intensity level, and Gainful has an option that contains creatine. 

What You Should Know

This product has a non-caffeinated version for athletes who prefer to train at night or simply want zero stimulants. You can also buy this pre-workout with added creatine, minimizing the need to buy it on the side.

Specs

  • Caffeine: 0mg
  • Key Ingredients: 4g of l-citrulline DL-malate, 1.5g of beta-alanine, 3g of creatine, 1g of leucine
  • Flavors: Watermelon, Strawberry Lemonade
  • Sweeteners: Stevia
  • Third-Party Testing: N/A
  • Price Per Serving: $1.85
Pros
No stimulants
No artificial sweeteners
Has a creatine option
Cons
Pricey
Some may find flavor bitter

Why We Like It

Customizable supplements aren’t totally uncommon, but you don’t see it often with a pre-workout. Gainful’s pre-workout offers a few customization options, including a non-stim pre-workout version, which we love for athletes who either train at night or don’t want extra jitters. “I like that Gainful offers a choice between moderate and high-intensity pre-workout, with the latter containing a bit more leucine, creatine, and caffeine.” adds our expert reviewer Chelsea Rae Bourgeois, RDN.

Gainful’s non-caffeinated product contains all some of the best natural pre-workout ingredients, including l-citrulline, valine, and beta-alanine, among others. (9) However, we especially like that the product also contains 3,000 milligrams of creatine monohydrate, which is a nice plus, minimizing the need to buy a separate creatine powder. 

Gainful Pre-Workout Open Jar
Our tester scoops up some Gainful Pre-Workout.
Our tester mixing a serving of Gainful Pre-Workout
Gainful Pre Workout Supplement Facts
Gainful Pre-Workout Open Jar
Our tester scoops up some Gainful Pre-Workout.
Our tester mixing a serving of Gainful Pre-Workout
Gainful Pre Workout Supplement Facts

You can customize the creatine content in the caffeinated versions, but the non-stim option (as of this writing) tops out at 3 grams per serving. Evidence regarding the best timing of creatine ingestion (pre- or post-workout) is mixed. (4) The upper limit of the clinically recommended range is 5 grams. (6) One member of the BarBend team, a certified personal trainer, also adds a word of caution. “I have a sensitive stomach, and I found that creatine can sometimes cause a little stomach upset if I take it first thing in the morning on an empty stomach,” they say.

Our team also likes that this product contains zero artificial sugars or ingredients, so it’s perfect for those who prefer a more natural formulation in their pre-workouts (if that’s you, you may also consider Legion Pulse). “I actually really enjoy the taste, which doesn’t happen often for me when it comes to pre-workouts,” our tester adds, scoring the taste of the Strawberry Lemonade option 5 out of 5. “The lemonade flavor is stronger than the strawberry, but it’s not too tart and the sweetness isn’t overpowering.” Gainful’s pre-workout is also plant-based and uses beet root powder as a coloring agent, rather than food dye.

You’ll also have options regarding the caffeine content, which is a big deal for anyone who’s sensitive to caffeine..“I often get in my workouts after we put our toddler to bed. I want the focus and energy, but not to stay up all night from caffeine,” one of our testers says. “Plus, there isn’t a drop-off mid-workout like there can be with more intense pre-workouts.”

Unfortunately, though we had to rate the cost a 3 out of 5, as it sits on the pricey side. One 14-serving jar costs $26, which is about $1.85 per serving. This isn’t the most expensive on the list (especially considering the customization available), but it’s definitely not for people who want to maximize every dollar. We also noticed that the mouth of the container was a little small, making it hard to scoop from when the powder got low.

What Customers Are Saying

With just over 1,300 reviews on the Gainful website, this product has an overall 4.6 out of 5 customer rating.

“I’ve never been a pre-workout person before trying this on a whim. I’m a lean guy so the fact I could have it come with creatine in it was a huge plus. The watermelon is a great flavor and I’ve noticed an impact on my workouts.“

“The [Strawberry Lemonade] flavor is sour and the after taste is bitter. Beside the flavor it helps a lot with the workout. I am sweating more and burning more calories.“

Read More

Best Pre-Workout for Weight Loss: Transparent Labs LEAN

Transparent Labs LEAN for Weight Loss
Transparent Labs LEAN for Weight Loss
Transparent Labs LEAN for Weight Loss

  • Caffeine: 180mg
  • Key Ingredients: 8,000mg of citrulline malate, 4,000mg of beta-alanine, and 300mg of alpha GPC
  • Flavors: Strawberry Lemonade, Fruit Punch, Sour Peach, Blue Raspberry, Green Apple, Orange, Cherry Limeade, Sour Grape, Watermelon, Tropical Punch
  • Price Per Serving: $1.66
Shop Transparent Labs

Key Product Features

  • This product may help support a weight-loss diet, especially when energy is low in the gym.
  • There are no artificial sugars or additives that can leave an unpleasant taste.
  • This has a lower cafeine content than many of the stronger pre-workouts in this list.

What You Should Know

No pre-workout is going to cause weight loss (you need a calorie deficit for that). However, this product has a lot of ingredients that you can find in many fat burner supplements.

Specs

  • Caffeine: 180mg
  • Key Ingredients: 6g of citrulline malate, 2g of beta-alanine, 1.5g of betaine anhydrous, 180mg caffeine, 1.8g l-theanine
  • Flavors: Strawberry Lemonade, Sour Grape, Fruit Punch, Sour Peach, Blue Raspberry, Green Apple, Orange, Tropical Punch
  • Sweeteners: Stevia
  • Third-Party Testing: Informed Choice Certified
  • Price Per Serving: $1.66
Pros
May help improve gym performance
No artificial sugars
More moderate caffeine dose
Cons
Pricey
Some may prefer higher caffeine dose

Why We Like It

The key to weight loss and burning fat is consuming fewer calories than you burn, but is there a top-rated pre-workout that might offer a little extra help? If you’re an athlete whose primary training goal is weight-loss related, we think Transparent Labs steps up to the plate big time with its unique LEAN 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.

Our tester drinking Transparent Labs LEAN.
One scoop of Transparent Labs LEAN Pre-Workout
Transparent Labs LEAN Pre-Workout
A person sits on a weight bench and mixes Transparent Labs LEAN.
Transparent Labs LEAN supplement facts
Our tester drinking Transparent Labs LEAN.
One scoop of Transparent Labs LEAN Pre-Workout
Transparent Labs LEAN Pre-Workout
A person sits on a weight bench and mixes Transparent Labs LEAN.
Transparent Labs LEAN supplement facts

Transparent Labs LEAN has a lot of ingredients that you’ll also find in the best fat burner supplements. The iodine and zinc may also support thyroid health. Thyroid health is important for maintaining a healthy body weight, as it helps control 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)

However, if you’re taking it with a multivitamin, our expert reviewer Justine Hays, MS, RD, CDN, urges caution. “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.”

One BarBend tester, a former Olympian, describes how LEAN just might provide a boost for afternoon or evening workouts. “I’m currently training for a competition, so I do feel like the energy and focus boosts help get me geared up after long work days,” they say.

“It mixes up well enough, but there are — like with many pre-workouts — a few grains of powder shifting around the bottom,” our tester adds. They and another member of the BarBend team both rate solubility 4 out of 5.

When it comes to flavor, the Sour Grape option is a hit with our team. “It’s a bit more sour than grape, but I appreciate that it’s not overly sweet,” our tester says, scoring taste 4.5 out of 5. “I try my best to avoid artificial sweeteners, so I also love that it uses Stevia.“

When it comes to cost per serving, this one earned a 2.75 out of 5. At $1.66 per serving, this definitely isn’t the most cost-friendly option on this list (that would be the Nutricost Pre X Pre-Workout). If you’re an athlete looking to save a little money on their monthly supplement stack, there are other options that may be better suited, and we have a complete guide to the best pre-workouts for weight loss with other options to consider.

What Customers Are Saying

Out of 2,517 customer reviews on the Transparent Labs website, LEAN earned an overall 4.17 out of 5.

“Love this product. Would love to see the natural flavors taken out to make this truly a clean product.”

“I really like how it works and that it is clean. The flavor isn’t my favorite, but it is definitely doable for the effect.”

Read More

Read our full Transparent Labs LEAN Review.

Best Tasting Pre-Workout: Naked Nutrition Naked Energy

Naked Nutrition Naked Energy
Naked Nutrition Naked Energy
Naked Nutrition Naked Energy

Naked Nutrition Naked Energy is a simple, powerful formula that is vegan-friendly. It comes in several flavors as well as options for a non-stimulant version. 

Shop Naked Nutrition

Key Product Features

  • Delicious flavor variety that our testers loved, with no strong aftertaste. The unflavored version is truly flavorless.
  • When mixed in a shaker cup, it dissolved completely, with no chunks or gritty bits.
  • It packs 200 milligrams of caffeine per serving, along with a strong dose of vitamin C.

What You Should Know

This is our best-tasting pre-workout supplement. This formula isn’t too sweet and does a great job of reflecting the flavor on the label.

Specs

  • Caffeine: 200mg
  • Key Ingredients: 2g of beta-alanine, 1g creatine monohydrate, 1g L-arginine, 200mg caffeine
  • Flavors: Unflavored, Fruit Punch, Citrus
  • Sweeteners: Cane sugar
  • Third-Party Testing: N/A
  • Price Per Serving: $1.49
Pros
Delicious flavor
Dissolves completely
Includes vitamin C in formula
Cons
Low creatine dose
No third-party testing

Why We Like It

If you’re planning to sip a pre-workout supplement several days a week before training, you want one you actually enjoy drinking. After trying the Unflavored and Citrus flavors, our testers give this one a 5 out of 5 for taste. “This pre-workout tastes fantastic,” our tester says. “I don’t think the Citrus was overly sweet and I like that the Unflavored was truly flavorless.”

“I’d give Naked Energy a 3.75 out of 5 [for formulation],” according to Chelsea Rae Bourgeois, RDN. “I love that this pre-workout contains only 10 ingredients and it provides a hefty dose of vitamin C.” However, she does wish that the doses of L-arginine and creatine were a little higher, as they’re pretty low right now.

Our tester stands behind a bottle and container of Naked Pre.
Our tester holding a scoop of Naked Pre.
Our tester dumps a scoop of Naked Pre.
Naked Nutrition Naked Energy supplement facts
Our tester stands behind a bottle and container of Naked Pre.
Our tester holding a scoop of Naked Pre.
Our tester dumps a scoop of Naked Pre.
Naked Nutrition Naked Energy supplement facts

After taking this product, our tester loved the energy levels. “It feels like a great pick-me-up,” she says, giving the overall effects a 5 out of 5 rating. “It’s similar to drinking a large cup of coffee and I didn’t notice many tingles, either.”

Solubility is another standout category for our team, earning a 5 out of 5. “It mixes up completely clear, which is pretty remarkable,” our tester adds. “I’ve honestly never seen that in a pre-workout before.” With excellent solubility and top-rated taste, we’d confidently recommend Naked Energy to anyone who’s highly driven by flavor and drinkability in a pre-workout.

Unfortunately, we did have to give this product a 2 out of 5 for third-party testing. We didn’t notice any evidence of third-party lab testing on this product, and certain people (like competitive athletes) may need something that’s sport-certified, like Transparent Labs BULK. However, we do like that Naked Energy has a fairly simple ingredient list with no artificial components. 

We liked the price point, as this one is relatively budget-friendly. One 30-serving container is $44.99, which is about $1.49 per serving. However, you can subscribe and save 20%. 

What Customers Are Saying

Out of 816 reviews on the Naked Nutrition website, this product earned an overall 4.7 out of 5.

“Naked Nutrition products are always consistent, quality, and as advertised, with no other additives. Will continue to be a customer.”

“A great preworkout with an excellent flavor!“

Read More

Read our full Naked Nutrition Review.

Best Pre-Workout for Muscle Gain: Jacked Factory Nitro Surge

Jacked Factory Nitro Surge
Jacked Factory Nitro Surge
Jacked Factory Nitro Surge

Jacked Factory Nitro Surge is among our favorite pre-workout picks for athletes looking to build strength. This one also comes in 14 different flavors, so you're sure to find one that works for you!

Shop Amazon

Key Features

  • This one may help with promoting muscle growth, which is perfect for those on a bulk..
  • It has a moderate caffeine dose that can support your workout, without leaving you jittery or shaking in the gym.
  • The price per serving is very affordable, and there are plenty of flavors to choose from.

What You Should Know

This pre-workout offers energy, while also packing ingredients that may help with muscle growth. We love the flavor, and it dissolves beautifully with just a shaker cup and ball.

Specs

  • Caffeine: 180mg
  • Key Ingredients: 3g of l-citrulline, 1.6g of beta-alanine, 1.25g of betaine anhydrous, 180mg caffeine, 90mg l-theanine, 25mg AstraGin 
  • Flavors: Swoleberry, Green Apple, Cherry Bomb, Blue Raspberry, Cherry Limeade, Arctic White, Pineapple, Watermelon, Fruit Punch, Grape, Sour Peach Rings, Blueberry Lemonade, Black Cherry, Cotton Candy
  • Sweeteners: Sucralose
  • Third-Party Testing: N/A
  • Price Per Serving: $1
Pros
Includes ingredients that may help muscle growth
Affordable
Moderate caffeine dose
Cons
Ingredients are in low doses for one serving
No third-party testing

Why We Like It

Generally, pre-workout supplements aren’t primarily focused on muscle growth, as their ingredients usually target energy, blood flow, and endurance. (2)(26) Nitro Surge is a solid pick for anyone interested in a pre-workout for muscle gain. Some research has shown that supplementation with betaine and beta-alanine may help improve your body composition and strength. (10) (32) (25) And in this formula, you get 1.25 grams per serving, though, research has shown results with at least two and a half grams daily. 

“Nitro Surge scores a 3.75 out of 5 for its formulation, with high marks for the ingredients used but deductions for the low dosages,” according to Chelsea Rae Bourgeois, RDN. Luckily, Jacked Factory does provide supplement facts for two servings! However, the caffeine content per two servings may be too high for some athletes, so proceed with caution. (7) “I usually work out in the morning, but I tried Nitro Surge in the early afternoon and definitely felt jacked up and ready to go,” our tester says.

Our tester drinks NitroSurge while balancing the container on his head
A scoop of NitroSurge Build next to a shake and the container
Our tester scooping some Jacked Factory NitroSurge
Our tester dumps a scoop of Jacked Factory NitroSurge Build
Supplement Facts label on a tub of Jacked Factory Nitro Surge
Our tester drinks NitroSurge while balancing the container on his head
A scoop of NitroSurge Build next to a shake and the container
Our tester scooping some Jacked Factory NitroSurge
Our tester dumps a scoop of Jacked Factory NitroSurge Build
Supplement Facts label on a tub of Jacked Factory Nitro Surge

Jacked Factory Nitro Surge comes in 14 flavors, all of which  our testers deemed delicious and pretty unique. Our testers unanimously gave Nitro Surge a perfect 5 out of 5 for taste. Kate Meier, BarBend editorial member and competitive weightlifter, says Nitrosurge is her go-to pre-workout because the Strawberry Margarita flavor “is like heaven on earth. If it weren’t for the caffeine, I’d probably just drink this all day long,” she said. 

After trying the product herself, Meier gave Nitro Surge a 5 out of 5 for overall effects, but has a word of warning: “I only use one scoop each time I work out, which has 180 milligrams of caffeine but is lighter on ingredients like beta-alanine and betaine,” she says. “There is a two-scoop dosage on the can, but that is too much caffeine for me. One scoop is just right!” If you’re also mindful of your caffeine consumption, having both guidelines on the nutritional label will be helpful for you.

This product dissolves beautifully in shaker cups, earning a 5 out of 5 for solubility. “After about 10 seconds of shaking, it mixes up smoothly,” our tester says. “If you leave it sitting, of course it will settle a bit, but I just give it a quick shake before each sip.” And at around $1 per serving, it’s hard to find a flaw with this pre-workout. However, we do wish this pre-workout were third-party tested, like Transparent Labs Black or other top-rated pre-workout brands. Unfortunately, Jacked Factory doesn’t show evidence of any lab testing performed on Nitro Surge. 

What Customers Are Saying

This pre-workout has more than 22,000 customer reviews on Amazon with an overall 4.3 out of 5-star rating.

“I really liked the flavor more than other pre-workouts I’ve used. It was pleasant and not overly sweet or artificial-tasting. What stood out to me was that it didn’t overstimulate me; instead, it provided a nice, clean energy boost that lasted for about two hours.”

“I love that it comes with a double-sided scooper so you can easily choose between 1-2 scoops. It works exactly as intended, gives a long-lasting boost in energy with a tiny bit of tinglies (which I personally enjoy) and it even helps my mental clarity/focus throughout the first several hours of the day.“

Read More

Read our full Jacked Factory Nitrosurge Review.

Best Pre-Workout for Men: Pre Lab Pro Pre-Workout

Pre Lab Pro
Pre Lab Pro
Pre Lab Pro

Pre Lab Pro contains red beetroot powder, which may help with blood flow for better pumps. This pre-workout is taken in powder form, and comes in a Natural Berry Flavor. 

Shop Pre Lab Pro

Key Product Features

  • This product only uses natural sugars, no artificial sweeteners that often leave a bad taste.
  • It has additional micronutrients in the formula, not just your typical pre-workout ingredients.
  • This can cause jitters for those who are sensitive to stimulants.

What You Should Know

This pre-workout packs 83 percent of the recommended daily intake (RDI) for vitamin B12, and it dissolves well in a shaker cup. However, the flavor is a little acidic, as it’s a natural product.

Specs

  • Caffeine: 80mg
  • Key Ingredients: 1.6g l-theanine, 4g l-tyrosine, 80mg caffeine, 2.2g Setria Performance Blend
  • Flavors: Natural Berry Flavor
  • Sweeteners: Xylitol, erythritol, monk fruit extract, stevia extract, Swerve 
  • Third-Party Testing: Informed for Sort Certified
  • Price Per Serving: $2.95
Pros
Includes micronutrients
Moderate caffeine dose
Dissolves well
Cons
May cause jitters
Sour flavor
Pricey

Why We Like It

Truthfully, there’s no one pre-workout that’s better for men than women; people of any gender can use whatever pre-workout they want. That said, some pre-workouts can also help fill some nutritional gaps often faced by people assigned male or female at birth. For those who want a more comprehensive pre-workout supplement, Pre Lab Pro Pre-Workout packs vitamin D3, vitamin B6, vitamin B12, and iron.

We like Pre Lab Pro because it contains 83 percent of your daily need for vitamin B12, and research suggests that people assigned male at birth may be more likely to have a B12 deficiency.(1)

Reading nutrition label on Premier Protein.
Pre Lab Pro pre-workout mixed up
Supplement Facts label on a tub of Pre Lab Pro
Our tester reads the label on a container of Premier Protein Powder.
Reading nutrition label on Premier Protein.
Pre Lab Pro pre-workout mixed up
Supplement Facts label on a tub of Pre Lab Pro
Our tester reads the label on a container of Premier Protein Powder.

Our expert reviewer Chelsea Rae Bourgeois, RDN rated its formula 4.25 out of 5. “I’m a fan of its relatively natural ingredients, and I love how they’re formulated to work together in support of an awesome workout,” she says. “While the caffeine content may be low, research indicates that combining caffeine with theanine and tyrosine may support cognitive function and mental focus.”

Our testers had mixed perspectives on the side effects, though. One didn’t really feel much of anything after taking this product, giving the side effects a 1 out of 5. Our other product tester, though, gave the side effects a 5 out of 5. “I’m pretty sensitive to caffeine, so one serving was plenty to give me energy without the jitters,” they said. So, if you’re sensitive to stimulants, this may be more ideal.

When it comes to flavor, neither of our testers are particularly satisfied. We give this category a 1.5 out of 5, as the product tastes a little too acidic. “This is incredibly sour and difficult to drink,” one tester says. “It is completely natural, though, so I get it. But still, it’s incredibly acidic.” Another tester agrees, drawing a particular comparison. “Overall, I like the Natural Berry flavor, but it is exactly like a liquified Sweet Tart. So I get why some people may not enjoy it,” he says. If you’re someone who struggles to get pre-workout down and needs a perfectly balanced flavor profile, Pre Lab Pro Pre-Workout may not be for you. Instead, try Naked Nutrition Naked Energy, which earned perfect scores for taste and solubility.

Unfortunately, this is among the most expensive pre-workout supplements on this list. A one-month supply costs $59, which is about $2.95 per serving. You can subscribe to a four month supply and save 25 percent but our team did still have to give the cost a 1 out of 5. 

What Customers Are Saying

Based on 25 reviews on the company website, this product scored a 4.84 out of 5.

“I have tried numerous pre-workouts and this is by far my favorite. I am caffeine-sensitive, but want the energy to complete a workout, which this does and has the sodium needed to prevent cramping. Highly recommend!”

“Definitely a nice clean energy, makes a big difference in my workouts. I like the fact it doesn’t have artificial flavors. I will be buying again.”

Read More

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

Best Pre-Workout for Beginners: Onnit Alpha-BRAIN

Onnit Alpha BRAIN Pre-Workout
Onnit Alpha BRAIN Pre-Workout
Onnit Alpha BRAIN Pre-Workout

Onnit Alpha BRAIN Pre-Workout boasts a unique formula aimed to increase energy and focus. Choose between two flavors and several subscription options to save money.

Shop Amazon

Key Product Features

  • Contains both caffeine and beta-alanine to support energy and mental focus.
  • Helps increase focus while training, and has a minimal ingredients list that’s great for beginners.
  • The Tiger’s Blood flavor got a perfect score during our taste-testing.

What You Should Know

As this one has smaller doses of caffeine and beta-alanine, we think this supplement works well for beginners. It does have a much smaller dose of citrulline than other pre-workouts, too, which some athletes may not love.

Specs

  • Caffeine: 200mg 
  • Key Ingredients: 2.4g of l-citrulline, 2.4g of beta-alanine, 200mg caffeine, 225mg ashwagandha, 250mg African palm oil
  • Flavors: Yuzu Peach and Tiger’s Blood
  • Sweeteners: Stevia
  • Third-Party Testing: N/A
  • Price Per Serving: $2.99
Pros
Beginner-friendly formula
Delicious taste
May promote mental focus
Cons
Pricey
Not third-party tested
Not many flavor options

Why We Like It

Being a beginner in the gym can feel intimidating, but with the right guidance and supplementation, it may be a bit less daunting. Onnit Alpha-BRAIN Pre-Workout is designed with slightly lower doses of some of the basic pre-workout ingredients, making it our pick for the best pre-workout for beginners.

We had several testers try Alpha-BRAIN (which is also the name of one of Onnit’s best multivitamins). Every single person commented on their increase in focus, which comes as no surprise with the nootropics like ashwagandha and dynamine. We’d highly recommend Onnit Alpha-BRAIN for anyone who wants that extra mental edge, in or out of the gym.

Our tester holds up a scoop of Alpha-BRAIN Pre-Workout.
Onnit Alpha-BRAIN Pre-Workout Review
Onnit Alpha-BRAIN pre-workout supplement facts
Our tester holds up a scoop of Alpha-BRAIN Pre-Workout.
Onnit Alpha-BRAIN Pre-Workout Review
Onnit Alpha-BRAIN pre-workout supplement facts

“I usually feel more focused with most pre-workouts, but Alpha-BRAIN is one of the best for this,” one of our testers, a competitive weightlifter, remarks, giving the effects a 4 out of 5. “I have even taken this before work instead of coffee just for that extra attention.”

You’ll also find 2.4 grams of l-citrulline, which works to help increase the nitric oxide available for use to expand blood vessels and improve blood flow, while betaine may enhance muscular endurance. (27) This is a winning combination for some gnarly muscle pumps.(8) However, our expert, Chelsea Rae Bourgeois, RDN, gave the formulation a 3.25 out of 5. “It contains proprietary blends and very little L-citrulline compared to other pre-workouts,” she says. If you’re highly concerned about the ingredients in your pre-workout, this option from Onnit may not be for you. Instead, we’d recommend Transparent Labs BULK. 

Our testers unanimously recommend the Tiger’s Blood flavor over Yuzu Peach. “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,” one tester says. “It takes about 7 or 8 seconds to mix up, which is super fast,” says one member of the BarBend team, who rates its solubility 5 out of 5.

If you choose to go with Alpha-BRAIN, be warned that it comes at a price: $2.99 per serving to be exact. That makes it the most expensive pre-workouts on this list, earning a 1 out of 5 for cost per serving. Unfortunately, this may not fall in every beginner’s budget. However, Onnit will knock 15 percent off the price if you opt for a subscription.

What Are Customers Saying

Out of 7,283 customer reviews on the Onnit website, this product earned a 3.5 out of 5.

“Alpha Brain is everything I hoped it would be, I’m more focused and involved. Only gave it a 4 because no one is perfect.”

“I liked this as a supplement. I didn’t find the results to be as noticeable as the ads suggest but I could tell a slight difference. Perhaps I need more time with it. The good news is there isn’t a jittery side effect.”

Read More

Best Vegan Pre-Workout: Alyne Pre-Workout

Alyne Complete Pre-Workout
Alyne Complete Pre-Workout
Alyne Complete Pre-Workout

This pre-workout supplement packs 190 grams of caffeine per serving and it's available in convenient single-serving packets that you can take on-the-go. Unfortunately, though, this is only available in one flavor. 

Shop Alyne

Key Product Features

  • This product is absolutely vegan-friendly and contains no artificial sweeteners.
  • It’s third-party tested, verifying the label is accurate and there are no banned ingredients.
  • The supplement comes in convenient single-serving packets.

What You Should Know

Alyne’s pre-workout is a vegan product that’s third-party tested and contains no artificial sweeteners. It also has added micronutrients and comes in single-serving packets, ideal for travel.

Specs

  • Caffeine: 190mg
  • Key Ingredients: 4g l-citrulline, 3.2g beta-alanine, 1g n-acetyl l-tyrosine, 190mg caffeine, 1g alpha GPC 50%, 500mg lion’s mane mushroom
  • Flavors: Berry Kiwi Lemonade
  • Sweeteners: Monk fruit
  • Third-Party Testing: Third-party tested
  • Price Per Serving: $2.50
Pros
Vegan-friendly
Third-party tested
Convenient single-serving packets
Cons
Pricey
Our testers didn’t love the flavor

Why We Like It

If you’re following a vegan diet, it can be difficult to find a pre-workout that caters to your dietary restrictions. We like Alyne’s product because its pre-workout formula is free of animal ingredients and comes in convenient single-serving packets.

“It has an impressive list of ingredients, most of which are clinically dosed,” according to Chelsea Rae Bourgeois, RDN, who gives the product a 4.5 out of 5 for formulation. “Individual results will vary, but the doses of L-citrulline and beta-alanine may be more appropriate for someone who has already completed a loading phase.”

Our tester mixing a single serving of Alyne Pre-Workout
The travel-friendle individual packs of Alyne Pre-Workout
Alyne Pre-Workout on a bench in our tester's garage gym.
Our tester mixing a single serving of Alyne Pre-Workout
The travel-friendle individual packs of Alyne Pre-Workout
Alyne Pre-Workout on a bench in our tester's garage gym.

Our testers think the Berry Kiwi Lemonade flavor is unique and unlike any others they’ve tried before. However, it can be a little difficult to drink. “The flavor is a little salty and the beta-alanine and l-citrulline are strong in the taste,” one tester says, giving the taste a 2 out of 5. “I could drink it but it reminded me of taking a shot of alcohol — not delicious.” If you’re passionate about only using the best-tasting pre-workouts, Alyne’s pre-workout may not be for you.

Its solubility shines, though, earning a 5 out of 5. “After about 20 seconds of shaking, I can’t see a single particle floating around,” our tester notes. “When you finish, there’s going to be some bits down at the bottom, but it’s way better than a lot of pre-workouts where it all just collects down there.”

And when it comes to the effects, our tester approves. “It doesn’t have as much caffeine as some other pre-workouts I’ve tried,” they say. “But I did notice a boost in my focus during my sets. My brain didn’t wander off and I was able to stay present during the entire workout.” At $2.50 per serving, this is also one of the pricier pre-workouts we tested. For an alternative, Naked Nutrition Naked Energy is also vegan-friendly at a lower price point.

What Customers Are Saying 

This product has 82 reviews on the Alyne website and earned 4.9 out of 5 stars overall.

“[This is the] Smoothest pre-workout I’ve ever had. Doesn’t even compare to the others (legion, c4, pre-Kaged, Lit, etc.) I’ve literally tried them all and this one clears by a mile. Quit playing games and get it now.”

“I loved that it was something quick to grab & go on a day to the gym! Super easy to use and also the taste was delicious. I liked the ingredients in this and it definitely helped with energy for me.“

Read More

Best Pre-Workout for Women: Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition Gold Standard Pre-Workout
Optimum Nutrition Gold Standard Pre-Workout
Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition Gold Standard Pre-Workout is a third-party tested supplement that has clinically supported dosages of key ingredients. Highly rated for its taste, this product also comes in at a great price.

Shop Amazon

Key Product Features

  • The formula contains folate, which is crucial for overall health for adults assigned female at birth. 
  • Affordable, especially compared to others on this list.
  • This dissolves easily with a blender bottle, and our tester loved the flavors.

What You Should Know

Optimum Nutrition Gold Standard Pre-Workout is an effective, affordable formula for those who want a solid, go-to product. While this one does contain artificial sweeteners, we like that it packs folate and is third-party tested.

Specs

  • Caffeine: 175mg
  • Key Ingredients: 750mg l-citrulline, 1.6g beta-alanine, 385mg l-tyrosine, 175mg caffeine
  • Flavors: Fruit Punch, Blueberry Lemonade, Green Apple, Watermelon Candy
  • Sweeteners: Sucralose
  • Third-Party Testing: Third-party tested
  • Price Per Serving: $0.96
Pros
Contains folate
Budget-friendly
Dissolves easily
Cons
Contains artificial sweetener

Why We Like It

Most pre-workouts aren’t specifically designed for men or women (and we believe men, women, and non-binary people alike can consume them). (11) That said, Optimum Nutrition Gold Standard has some ingredients that may support women during intense training sessions and aid in improving performance, making it one of the best pre-workouts for women.

This formula has a dose of folate and a vitamin B-complex. “Folate is an important nutrient for overall health, especially in women,” Justine Hays, MS, RD, CDN, says. Folic acid supplements can be important for women for supporting energy,reproductive, and post-menopausal health. It’s also important for healthy red blood cells — folate deficiency can cause anemia and severe fatigue, making it much harder to function daily, let alone push hard during workouts.

Our tester drinking Optimum Nutrition Gold Standard Pre-Workout
Our tester grabbing a scoop of Optimum Nutrition Gold Standard Pre-Workout
Our tester adding a scoop of Optimum Nutrition Gold Standard Pre-Workout to their shaker bottle
Our tester mixing a shaker of Optimum Nutrition Gold Standard Pre-Workout
Optimum Nutrition Gold Standard Pre-Workout supplement facts
Our tester drinking Optimum Nutrition Gold Standard Pre-Workout
Our tester grabbing a scoop of Optimum Nutrition Gold Standard Pre-Workout
Our tester adding a scoop of Optimum Nutrition Gold Standard Pre-Workout to their shaker bottle
Our tester mixing a shaker of Optimum Nutrition Gold Standard Pre-Workout
Optimum Nutrition Gold Standard Pre-Workout supplement facts

“Folate is vitamin B9, which occurs naturally in foods, like vegetables, beans, legumes, and whole grains,” explains Dr. Jennie Stanford, M.D., FAAFP, DipABOM. “Folic acid is the synthetic form of vitamin B9 that is added to supplements.”

Our tester, Kate Meier, has used Gold Standard Pre-Workout several times. “This gives me a really good energy level and focus for my workout without insane tingles, like some pre-workouts cause,” she says.

https://www.youtube.com/watch?v=iVtjyNK1lbI

“Overall, the flavors are actually delicious. It’s easy to overdo the sweetness in a pre-workout, but these strike a good balance,” Meier adds, rating its taste 5 out of 5. “The Watermelon option, in particular, is incredible.” She also notes that you’ll have no problem getting this to dissolve in water. “I didn’t even use the blender ball one time, and its solubility still gets a 5 out of 5,” she says.

We love that the Gold Standard line from Optimum Nutrition is third-party tested through Informed Choice, so we know that we can trust the label. We don’t love that the label has several artificial ingredients; for that reason, we wouldn’t recommend it to anyone who prefers an all-natural pre-workout, like Legion Pulse. Also, we should point out that you’ll find sucralose in this pre-workout, which is probably why our other testers found the drink to be so sweet.

Read More

Read our full Optimum Nutrition Gold Standard Pre-Workout Review.

Best Pump Pre-Workout: Gorilla Mode Pre-Workout

Gorilla Mind Gorilla Mode
Gorilla Mind Gorilla Mode
Gorilla Mind Gorilla Mode

Gorilla Mind's Gorilla Mode is a pre-workout that also packs five grams of creatine monohydrate per two-scoop serving. It also comes in a wide variety of flavor options, too.

Shop Amazon

Key Product Features

  • Contains creatine monohydrate, which helps support muscle growth and athletic performance, as well as a blend of ingredients to support energy and mental focus.
  • Available in 13 flavors, but has an overly sweet taste due to the artificial sweeteners.
  • May need large quantities of water to properly dissolve, or else your pre-workout may taste gritty and unpleasant.

What You Should Know

Gorilla Mode Pre-Workout is a well-rounded supplement that contains a moderate dose of caffeine, ingredients to boost cognitive performance and mental focus, and electrolytes to support hydration. It’s available in 13 interesting flavors, but many find it a bit too sweet due to the artificial sweeteners.

Specs

  • Caffeine: 200mg
  • Key Ingredients: 5g l-citrulline, 2.5g creatine monohydrate, 2.5g l-tyrosine, 2g betaine anhydrous, 2g HydroPrime glycerol, 400mg alpha-GPC, 200mg caffeine, 100mcg huperzine A
  • Flavors: Orange Rush, Cotton Candy Grape, Strawberry Kiwi, Bombsicle, Volcano Burst, Sour Gummy Worms, White Gummy Bear, Fruit Punch, Cherry Blackout, Tiger’s Blood, Mouthwatering Watermelon, Jungle Juice, Blackberry Lemonade
  • Sweeteners: Sucralose and acesulfame potassium
  • Third-Party Testing: Third-party tested
  • Price Per Serving: $1.50
Pros
Contains creatine
13 flavor options
Testers noticed pump after drinking
Cons
Doesn’t dissolve well
Overly sweet flavor
Uses artificial sugars

Why We Like It

Many pre-workout formulas are packed with a blend of stimulants, and while Gorilla Mode Pre-Workout does have a moderate dose of caffeine, it also contains l-citrulline and glycerol, two ingredients that are crucial in the best pump pre-workouts. Our tester certainly felt the effects, saying, “I definitely noticed a heightened focus shortly after taking it, and I had a good pump.”

Gorilla Mode Pre-Workout also contains Alpha-GPC and Huperzine A, which are intended to promote cognitive function and enhance your mental focus. Combined with caffeine, these ingredients can provide a nice mental and physical boost in the gym, especially for those who want a little extra motivation and focus for a PR-setting workout. 

It’s also available in 13 unique flavors; however, our tester found Gorilla Mode to be overly sweet. He said, “It’s very sweet, you can definitely taste the artificial sweetener. Also, because it doesn’t mix very well, it tastes pretty gritty while drinking it.” We wouldn’t recommend this to anyone who wants an exceptionally smooth, satisfying pre-workout.

Taste and solubility aside, our tester enjoyed the effects. While he found the taste a bit underwhelming, he said this gave him added focus in the gym.

We also love that there’s no beta-alanine in this pre-workout. While beta-alanine has some performance benefits, it’s also the ingredient that causes the itching, tingling sensation many experience after taking a pre-workout supplement. Some may prefer that, but it can be a little uncomfortable. 

Finally, we love that Gorilla Mode uses third-party testing, which helps ensure the label is accurate, and the product is free of banned ingredients. While it’s not tested by one of the major organizations, like Informed Choice, Gorilla Mode provides a certificate of analysis from Dyad Labs for each main ingredient in its pre-workout, so we trust that the label is accurate.

What Are Customers Saying

This pre-workout has 5,788 reviews on the Gorilla Mode website and earned 4.7 out of 5 stars overall.

“I’ve tried this and and the non-stim version and I have to say, that extra bit of caffeine really helps extend my workouts. I tend to find myself longer at the gym and able to squeeze in another set when I use this. No weird tingling affect either.”

“Not only have I really liked all the flavors I’ve tried so far, but the performance boost Gorilla Mind pre-workout gives me is phenomenal. It’s a nice leveled out and sustained effect that gets me through my workouts and doesn’t leave me jittery or feel like I’m going to crash. It’s the perfect balance of ingredients that work in all the ways I need them to in one balanced dose.”

Read our full Gorilla Mode Pre-Workout Review.

Read More

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 we didn’t think they were the best of the best.

  • 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.
  • 4 Gauge Pre-Workout: We like that 4 Gauge doesn’t include any artificial sweeteners or flavors, but the caffeine dose is a little low. There’s also no third-party testing available, which we prefer to see. 
  • Ryse Loaded Pre-Workout: This is one of the strongest formulas we’ve tested, providing 370mg caffeine per serving. While those with high caffeine tolerances may enjoy this formula, this is probably going to be too strong for most people, and if you only use half a scoop, you’ll also be cutting the other ingredients in half. 

[Related: Homemade Pre-Workout]

How We Tested and Chose the Best Pre-Workouts

We tried a lot of pre-workouts (and hit a lot of PRs) before landing on this list. Our team of BarBend expert product testers, including certified personal trainers, athletes, and nutritionists, tried 70 different pre-workout supplements to find something that works for every customer. Here are the criteria we reviewed in our hunt for the best pre-workout brands. 

Value

We made sure that all of the prices of the products on this list were in line (in our eyes, at least) with the ingredients included and the potency of the formula. Most pre-workouts should cost between $1.00 and $2.00 per serving.

Transparency and Third-Party Testing

We prioritized products that have easy-to-read nutrition labels with crystal-clear dosing. We recommend avoiding products with any proprietary blends, as this hides the actual dosing of each ingredient, so you can’t be sure if you’re taking a safe and effective dose. 

The best pre-workout brands are from companies that employ a third party (like Informed Choice or NSF) to test their products. This helps ensure label accuracy.

Dosage

Many pre-workouts have research-backed ingredients but don’t use research-backed doses. For the most part, we have only included picks on this list that contain the proper dosage for their ingredients.

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.

Solubility

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.

Side Effects

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. 

Ingredients

Our team worked closely with a dietitian to review all the products we listed on this page. We chose pre-workout supplements with ingredients that are listed as safe dosages for most adults. 

Best Pre-Workouts Comparison

ProductCaffeinePrice Per ServingKey IngredientsFlavor Options
Transparent Labs BULK200mg$1.668g citrulline malate, 4g beta-alanine, 2.5g betaine anhydrous, 200mg L-theanine, 1.3g taurine12 flavors
Nutricost Pre X Pre-Workout300mg$1.094g L-citrulline, 2g beta-alanine, 1.5g betaine anhydrous, 250mg N-acetyl L-tyrosine5 flavors
Legion Pulse350mg$2.258g citrulline malate, 3.6g beta-alanine, 2.5g of betaine anhydrous, 350mg L-theanine6 flavors
Transparent Labs BULK Black275mg$1.838g of l-citrulline, 4g of beta-alanine, 2.5g of betaine anhydrous, 1.3g of taurine, 1g of l-tyrosine, 300mg of alpha GPC, 275 of natural caffeine, 200mg of l-theanine, 100mg of theobromine, 75mg of dicaffeine malate, 50mg panax notoginsentg, 5mg bioperine, 3mg boron 5 flavors
Gainful Non-Caffeinated Pre-WorkoutN/A$1.854g L-citrulline DL-malate, 1.5g beta-alanine, 3g creatine, 1g leucine2 flavors
Transparent Labs LEAN180mg$1.666g citrulline malate, 2g beta-alanine, 1.5g betaine anhydrous, 1.8g L-theanine8 flavors
Naked Nutrition Naked Energy200mg$0.892g beta-alanine, 1g creatine monohydrate, 1g l-arginine3 flavors
Jacked Factory Nitrosurge180mg$13g L-citrulline, 1.6g beta-alanine, 1.25g betaine anhydrous, 90mg L-theanine, 25mg AstraGin14 flavors
Pre Lab Pro Pre-Workout80mg$2.951.6g L-theanine, 4g L-tyrosine, 2.2g Setria Performance Blend1 flavor
Onnit Alpha-BRAIN200mg$2.992.4g L-citrulline, 2.4g beta-alanine, 225mg ashwagandha, 250mg African palm oil2 flavors
Alyne Pre-Workout190mg$2.504g L-citrulline, 3.2g beta-alanine, 1g n-acetyl L-tyrosine, 1g alpha GPC 50%, 500mg lions mane mushroom1 flavor
Optimum Nutrition Gold Standard175mg$0.96750mg l-citrulline, 1.6g beta-alanine, 385mg L-tyrosine4 flavors
Gorilla Mode Pre-Workout200mg$1.505g l-citrulline, 2.5g creatine monohydrate, 2.5g l-tyrosine, 2g betaine anhydrous, 2g HydroPrime glycerol, 400mg alpha-GPC, 200mg caffeine, 100mcg huperzine A13 flavors

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://www.youtube.com/watch?v=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

As 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 muscles. 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 of creatine daily is effective. (22) The best pre-workouts with creatine may add creatine to their formulations, but ensure it’s an effective dose and something you take every day. If you’re not planning on taking pre-workout daily, it makes more sense to take the best creatine supplements separately every day since it matters how consistently you take it.  

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. (8) However, more evidence is needed to confirm the effects of citrulline on performance. (8) Available studies and meta-analyses have shown mixed results, and the benefits are minor and inconclusive 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. 

Our tester mixing a scoop of Jacked Factory Nitro Surge.
Our tester mixing a scoop of Jacked Factory Nitro Surge.

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. (17) You can also opt for the best pre-workouts without beta-alanine.

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 acute stress — like exercise — by helping you produce adrenaline and dopamine. Research has only been performed on people taking at least 500 milligrams, 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 gastrointestinal distress and might need to be split up. (24)

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 a pre-workout has to offer. With that said, there are many benefits most pre-workout supplements have to offer.

  • More Energy: 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) A 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)
  • Improved Blood Flow: Most brands include citrulline in their formulas to help promote blood flow to potentially help increase your muscular endurance and promote muscle pump. While there’s some research that shows citrulline may help promote improved blood flow in adults, there is limited conclusive evidence yet. (31)
  • Boosted Performance: The beta-alanine found in many pre-workouts is known to help reduce lactate concentrations, which may improve endurance and performance. (32) It can also bring on the skin-tingling sensation known as paresthesia, so start with small doses at first.

When Should I Take Pre-Workout?

Wondering when to take a 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. (25)

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.

Putting a powdered supplement into a shaker with water.
One of the BarBend product testers mixes up a serving of pre-workout.

If you train at night, you may want to avoid caffeinated pre-workouts. Some pre-workouts  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 in your body at 8 p.m. on the low end. If it is still circulating, it may make it challenging to wind down and get quality sleep. 

Potential Side Effects of Pre-Workout

Pre-workouts aren’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 or dietitian before starting any supplement regimen, pre-workouts especially. If you have any pre-existing conditions, speaking with a knowledgeable professional before making changes to your diet or supplement routine is a must. Nevertheless, here are a few side effects some athletes may experience as they start this supplement.

  • Jitteriness or Tingles: Pre-workout supplements often contain caffeine, which can cause certain side effects, including headache, irritability, jitteriness, or nausea, according to the Mayo Clinic. This is more common for individuals who are sensitive to caffeine. That’s why we recommend starting with a smaller dose (like half a scoop or less) to assess your tolerance. Kind of like the caffeine side-effects, beta-alanine (another common pre-workout ingredient) can cause tingling in your skin. For the most part, this is harmless, but it may not feel great for some athletes.
  • Dehydration: Per the Mayo Clinic, caffeine can increase your heart rate. And if you’re in the middle of a workout, an increased heart rate can cause more sweat. Again, this isn’t necessarily a bad thing, but you do want to be conscious of how much water you’re consuming. Keep a water bottle handy and stay hydrated while you train.
  • Stomach Upset: The ingredients in a pre-workout may just not sit well in your stomach. In some cases, artificial sweeteners may be the cause, as these tend to cause digestive unrest, according to the Mayo Clinic. Again, we recommend taking a pretty small dose the first time. If you experience any discomfort, it’s probably best to nix the supplement or find another one.

Who Should and Shouldn’t Take Pre-Workout

Before you take any new supplement, especially pre-workouts, you should always speak with your doctor or dietitian. This is important for everyone, especially if you have any pre-existing conditions that could be impacted by pre-workouts. 

Assuming you’re healthy and cleared by your doctor, pre-workouts are great for anyone who regularly lifts weights, and wants to enhance their performance in the gym. By providing a boost of energy, enhancing your mental focus, and promoting physical performance benefits, pre-workouts can improve the quality of your training. 

If you’re pregnant or have any pre-existing conditions, we strongly recommend speaking with a medical professional, as the high stimulant content in pre-workouts may not be safe. Those with specific allergies and sensitivities to certain ingredients, like artificial sweeteners or beta-alanine, may also need to avoid pre-workout powders. 

Finally, if you’re just looking for some caffeine and aren’t going to be moving your body, pre-workouts may not be a good choice. They’re specifically designed to support physical performance, so a pre-workout wouldn’t be a good choice if you’re studying or working. 

Safety and Precautions to Consider When Taking Pre-Workout

As we mentioned earlier, it’s very important to speak with your doctor or dietitian before taking any pre-workout supplements. 

Once you’re cleared, you should always start with half a serving, at the most, to assess your individual tolerance. If you take too much pre-workout, you may experience jitteriness, tingles, headaches, dehydration, and an upset stomach, so be sure to start small to see how your body handles the pre-workout. 

In addition to starting slow, be sure to drink plenty of water during your workout to stay hydrated. 

Finally, you may want to avoid taking pre-workouts too late in the day. The high caffeine content can disrupt your sleep, so if you train in the evening, you may want to consider a non-stim pre-workout so you aren’t tossing and turning all night. 

What to Consider Before Buying a Pre-Workout

These sorts of products can make some folks a little concerned about side effects and unintended consequences. While they are legal, it’s important to know the risks to high caffeine consumption, or how these ingredients interact with pre-existing conditions.

Transparent Labs supplement container in the testing center.
Transparent Labs supplement container in the testing center.

It’s always a good idea to consult with a performance dietitian or your physician on what the best supplements are for you. There are some things worth keeping in mind when you’re trying to figure out which is the best pre-workout supplement for you.

Ingredients

No two pre-workout supplements are exactly the same. Different brands and products have different formulas. So, before you buy any supplement, be sure to read the ingredient label thoroughly and consult your personal dietitian or physician if you have any pre-existing conditions.

In most pre-workouts, you can expect to find caffeine. This ingredient helps provide energy but can have some potential downsides, too. 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. It’s important to consider your total caffeine throughout the day.

For example, if you’re having 2 cups of coffee, 1-2 scoops of pre-workout, and a tea or soda with caffeine, that amount can quickly surpass the recommended maximum daily total intake for adults which is ~400mg of caffeine per day.

Commonly Labeled Pre-Workout Ingredients
Commonly Labeled Pre-Workout Ingredients

Perhaps the most common pre-workout ingredient that isn’t caffeine (or flavoring) is beta-alanine, which 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.

Some pre-workout products also have banned substances. These aren’t necessarily illegal or dangerous, but they may not be permitted if you’re a competing athlete. Read the rules of your competing federation or organization carefully to ensure you’re not sipping a supplement with prohibited ingredients. In addition to banned substances, the NCAA and other elite organizations have rules on the amount of caffeine that can be consumed which is why it’s important to consult with a performance dietitian who understands these rules and regulations.

Dosages

Just as different formulas have different ingredients, they also provide varying doses of these ingredients. For most pre-workout ingredients, there isn’t a daily recommended value, which can make it a little challenging to discern whether the dose is adequate.

For an ingredient like caffeine, consider that the daily maximum of caffeine considered safe for adults is about 400 milligrams. For other substances, like beta-alanine, in a loading phase, you will want to be in the range of 4-6g per day, divided into 2 doses during the day.

Third-Party Testing

Pre-workout supplements aren’t regulated by the FDA, so it’s best to prioritize products that are third-party tested. That means that an independent company tested the formula to guarantee that the ingredient label accurately reflects the ingredients and doses. Keep in mind, when products say “proprietary blend,” that means you won’t know the exact ingredients and their exact amounts, so proceed with caution.

For elite and NCAA athletes, we highly recommend avoiding anything with proprietary blends where you don’t have knowledge of or control over the ingredients and the amounts you’re ingesting. For these special groups who will be drug tested, sticking to products with certifications from NSF Certified for Sport or Informed Choice for Sport is crucial to ensure the products have been verified to help you avoid testing positive for a banned substance. No supplement is taken without risk, but this can help minimize that risk.

For the general gymgoer, or someone not being tested, look for the USP label:

(Image Source: Department of Defense Dietary Supplement Resource: Operation Supplement Safety)

Flavors

You don’t want to sip on a supplement that tastes disgusting, right? Luckily, pre-workout supplements come in a pretty wide variety of flavors. So, chances are, there’s something for everyone. Before you settle on one flavor, take a peek through the product reviews.

Best Pre-Workout Supplements FAQs

What is the best pre-workout?

There are so many options on the market for pre-workouts, and many seem to have similar formulas. One that stands out from the noise with a potent and robust ingredients list is Transparent Labs BULK. It has well-dosed levels of citrulline, beta-alanine, and betaine to potentially support blood flow and endurance. You’ll also find a moderate helping of stimulants and focus ingredients with 200mg of caffeine along with alpha-GPC, theobromine, and taurine.

Can I take pre-workout every day?

Strictly speaking, there’s nothing stopping you from doing so, but it is usually ill-advised. The more regularly you take pre-workout, the less effective each dose usually becomes because you build up a tolerance. We generally try to only take pre-workout before particularly challenging sessions or when we really need an extra kick of energy. It’s also a good idea to occasionally take some time off from pre-workouts. You’ll be surprised how much more you might notice the effects after a week away from the ingredients.

How long does pre-workout last?

Everyone’s body processes the ingredients in pre-workouts differently, so it’s difficult to pin down an exact time. That said, you can usually feel the effects of a pre for anywhere from two to six hours, depending on a variety of factors. What and how recently you’ve eaten, how strong the pre-workout is, and your own biochemistry all may play a role in how long a pre-workout lasts.

How much does a pre-workout cost?

The short answer here is that the price of a pre-workout supplement will vary greatly depending on the ingredient list, dosages, and quality of each ingredient. Most fluctuate between about $1.40 to $3.00 per serving with the average price costing about $2.05 per serving. Although this may seem expensive to some, you tend to get what you pay for with pre-workout supplements.

What is dry scooping pre-workout?

Dry scooping refers to taking a scoop of pre-workout powder dry, as the name implies, without mixing it in a shaker bottle or cup, then (optionally) washing it down with water after. It can be dangerous, though, as mixing the pre-workout with water allows your body time to absorb the ingredients more slowly. We advise against it and always recommend following the label of your pre-workout supplement for instructions on how best to take it.

Is it better to drink pre-workout before or during workout?

It’s best to drink your pre-workout before going to the gym, as it can take a good thirty minutes to “kick in.” For optimal results, and if you’re in a hurry, it may be best to take pre-workout on an empty stomach so that it digests quickly.

Who should use pre-workout?

Pre-workout supplements are a great choice for anyone looking to enhance their energy, focus, and performance in the gym. If you’re regularly lifting weights and want to give yourself a boost of energy, a pre-workout may be just what you’re looking for. 

References

  1. Margalit, I., Cohen, E., Goldberg, E., & Krause, I. (2018). Vitamin B12 Deficiency and the Role of Gender: A Cross-Sectional Study of a Large Cohort. Annals of nutrition & metabolism, 72(4), 265–271. https://doi.org/10.1159/000488326 
  2. Puente-Fernández, J., Seijo, M., Larumbe-Zabala, E., Jiménez, A., Liguori, G., Rossato, C. J. L., Mayo, X., & Naclerio, F. (2020). Effects of Multi-Ingredient Preworkout Supplementation across a Five-Day Resistance and Endurance Training Microcycle in Middle-Aged Adults. Nutrients, 12(12), 3778. https://doi.org/10.3390/nu12123778  
  3. Pizzorno L. (2015). Nothing Boring About Boron. Integrative medicine (Encinitas, Calif.), 14(4), 35–48.
  4. Ribeiro, F., Longobardi, I., Perim, P., Duarte, B., Ferreira, P., Gualano, B., Roschel, H., & Saunders, B. (2021). Timing of Creatine Supplementation around Exercise: A Real Concern?. Nutrients, 13(8), 2844. https://doi.org/10.3390/nu13082844 
  5. Agnihothri, R. V., Courville, A. B., Linderman, J. D., Smith, S., Brychta, R., Remaley, A., Chen, K. Y., Simchowitz, L., & Celi, F. S. (2014). Moderate weight loss is sufficient to affect thyroid hormone homeostasis and inhibit its peripheral conversion. Thyroid : official journal of the American Thyroid Association, 24(1), 19–26. https://doi.org/10.1089/thy.2013.0055 
  6. Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of strength and conditioning research, 24(5), 1215–1222. https://doi.org/10.1519/JSC.0b013e3181cb28e0 
  7. Lara, B., Ruiz-Moreno, C., Salinero, J. J., & Del Coso, J. (2019). Time course of tolerance to the performance benefits of caffeine. PloS one, 14(1), e0210275. https://doi.org/10.1371/journal.pone.0210275 
  8. 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 
  9. Harty, P. S., Zabriskie, H. A., Erickson, J. L., Molling, P. E., Kerksick, C. M., & Jagim, A. R. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, 15(1), 41. https://doi.org/10.1186/s12970-018-0247-6 
  10. Kreipke, V. C., Allman, B. R., Kinsey, A. W., Moffatt, R. J., Hickner, R. C., & Ormsbee, M. J. (2015). Impact of Four Weeks of a Multi-Ingredient Performance Supplement on Muscular Strength, Body Composition, and Anabolic Hormones in Resistance-Trained Young Men. Journal of strength and conditioning research, 29(12), 3453–3465. https://doi.org/10.1519/JSC.0000000000000995 
  11. Murphy, M. J., Rushing, B. R., Sumner, S. J., & Hackney, A. C. (2022). Dietary Supplements for Athletic Performance in Women: Beta-Alanine, Caffeine, and Nitrate. International journal of sport nutrition and exercise metabolism, 32(4), 311–323. https://doi.org/10.1123/ijsnem.2021-0176 
  12. Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4 
  13. Sherman, S. M., Buckley, T. P., Baena, E., & Ryan, L. (2016). Caffeine Enhances Memory Performance in Young Adults during Their Non-optimal Time of Day. Frontiers in psychology, 7, 1764. https://doi.org/10.3389/fpsyg.2016.01764 
  14. Mednick, S. C., Cai, D. J., Kanady, J., & Drummond, S. P. (2008). Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory. Behavioural brain research, 193(1), 79–86. https://doi.org/10.1016/j.bbr.2008.04.028 
  15. Duvnjak-Zaknich, D. M., Dawson, B. T., Wallman, K. E., & Henry, G. (2011). Effect of caffeine on reactive agility time when fresh and fatigued. Medicine and science in sports and exercise, 43(8), 1523–1530. https://doi.org/10.1249/MSS.0b013e31821048ab 
  16. Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., Sale, C., & Gualano, B. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British journal of sports medicine, 51(8), 658–669. https://doi.org/10.1136/bjsports-2016-096396 
  17. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z 
  18. Lee, E. C., Maresh, C. M., Kraemer, W. J., Yamamoto, L. M., Hatfield, D. L., Bailey, B. L., Armstrong, L. E., Volek, J. S., McDermott, B. P., & Craig, S. A. (2010). Ergogenic effects of betaine supplementation on strength and power performance. Journal of the International Society of Sports Nutrition, 7, 27. https://doi.org/10.1186/1550-2783-7-27 
  19. Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. Journal of the International Society of Sports Nutrition, 6, 7. https://doi.org/10.1186/1550-2783-6-7 
  20. Ghiasvand, R., Askari, G., Malekzadeh, J., Hajishafiee, M., Daneshvar, P., Akbari, F., & Bahreynian, M. (2012). Effects of Six Weeks of β-alanine Administration on VO(2) max, Time to Exhaustion and Lactate Concentrations in Physical Education Students. International journal of preventive medicine, 3(8), 559–563. 
  21. 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 
  22. Gann, J. J., McKinley-Barnard, S. K., Andre, T. L., Schoch, R. D., & Willoughby, D. S. (2015). Effects of a traditionally-dosed creatine supplementation protocol and resistance training on the skeletal muscle uptake and whole-body metabolism and retention of creatine in males. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P2. https://doi.org/10.1186/1550-2783-12-S1-P2 
  23. McLeay, Y., Stannard, S., & Barnes, M. (2017). The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel, Switzerland), 6(4), 79. https://doi.org/10.3390/antiox6040079 
  24. Jongkees, B. J., Hommel, B., Kühn, S., & Colzato, L. S. (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands–A review. Journal of psychiatric research, 70, 50–57. https://doi.org/10.1016/j.jpsychires.2015.08.014 
  25. Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7 
  26. Gonzales, J. U., Raymond, A., Ashley, J., & Kim, Y. (2017). Does l-citrulline supplementation improve exercise blood flow in older adults?. Experimental physiology, 102(12), 1661–1671. https://doi.org/10.1113/EP086587 
  27. Arazi, H., Aboutalebi, S., Taati, B., Cholewa, J. M., & Candow, D. G. (2022). Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes. Journal of the International Society of Sports Nutrition, 19(1), 1–16. https://doi.org/10.1080/15502783.2022.2041988 
  28. Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance?. Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946
Avatar photo

About Gianna Masi, RDN, CISSN, CPT

Gianna Masi is a registered dietitian, sports nutritionist, and certified personal trainer in NY/CT. She’s a Program Manager and RD for Stronger U, and is the founder of Gritty Nutrition LLC. Gianna previously worked with the NY Rangers and NY Knicks and loves working with general population clients and youth through retired athletes. Gianna’s goal is to be accessible and practical in her approach and elevate her client’s awareness. Her mantra is: “With good basics comes endless options.”

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap