Best Pump Pre-Workouts (2024): Expert Insights to Boost Your Workouts

A “pump” in gym slang refers to the increased blood flow to muscles during exercise, causing them to swell and appear larger. (1) This muscle swelling isn’t just for show — though we can’t deny how motivating and satisfying it is to witness the pump while curling in the mirror’s reflection. Enhanced blood flow within the muscles can boost muscle growth signals and protein synthesis, leading to long-term muscle growth. (2)(3) 

Maximizing muscle pump and hypertrophy requires dedicated training, but certain compounds known as nitric oxide or nitrate boosters can enhance these effects. (3)(1) Often found in pre-workout supplements, these boosters can help, but even the best pre-workout supplements aren’t always optimized for achieving that juicy pump. As a registered dietitian, I collaborated with BarBend’s expert team to create a tidy (yet mighty) list of the best pump pre-workouts. Let’s get pumpin’.

The Best Pump Pre-Workouts of 2024

• Best Overall Pump Pre-Workout: Transparent Labs BULK Black
• Best Tasting Pump Pre-Workout: Jacked Factory Nitro Surge
• Best Budget Pump Pre-Workout: Nutricost Pre-X
• Best Pump Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout
• Best Non-Stim Pump Pre-Workout: Legion Pulse (Non-Caffeinated)

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

How We Tested and Chose the Best Pump Pre-Workouts

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best pump pre-workouts, we’ve tested 74 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

• Formulation: We focused on evidence-based ingredients for muscle pumps and exercise performance, such as citrulline malate and beta-alanine, in efficacious doses. (4)(5) Understanding that caffeine tolerance varies among trainers, we offer various dosages to cater to different preferences, including caffeine-free pre-workouts. 
• Taste: A high-quality formulation may be useless if you can’t enjoy it. That’s why we provide a range of satisfying flavors, ensuring there’s something you’ll enjoy sipping on to get those workout vibes flowing. 
• Transparency and third-party testing: Given the limited FDA regulation of supplements, we prioritize products that undergo independent third-party testing to ensure safety and purity. Even without third-party testing, we often trust transparent companies with proven positive experiences.
• Solubility: Nobody likes a clumpy, gritty pre-workout amirite? Our top picks blend smoothly, delivering a pleasant drink with minimal residue or floating particles.
• Price: We ensure our selection includes budget-friendly and effective pre-workouts, providing subscription and bulk-buy options to keep the cost down.

Best Overall Pump Pre-Workout: Transparent Labs BULK Black

Pros

Clinically effective ingredients and dosages

Transparent labeling and third-party testing by Informed Choice

Free of artificial sweeteners, coloring, and preservatives

Cons

Caffeine content might be too high for some

Effective dose of beta-alanine may cause tingling sensation

The taste may be unappealing to some

One glance at Transparent Labs BULK Black’s sleek exterior tells you it means business, and its interior formulation backs that up. BarBend expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., alerts, “When you take BULK Black, you better have your game face on.” This pre-workout supplement contains potent ingredients in effective doses designed to enhance your workout, but let’s dig into its details. 

BULK Black tops our list of the strongest pre-workouts for a reason: Each serving of BULK Black offers 275 milligrams of caffeine anhydrous and 75 milligrams of di-caffeine malate to boost mental focus and energy. (6) Including nootropics like alpha-GPC, L-tyrosine, and L-theanine helps enhance focus and mitigate caffeine jitters with a calming effect. (7)(8)(9)(10) Still, Bourgeois rated BULK Black 4.25 out of 5, deducting points for its high stimulant content, which may not be ideal for all athletes. 

If the caffeine content doesn’t deter you, the 8-gram dose of citrulline malate might pique your interest. This nitric oxide booster increases vasodilation (widening of blood vessels) and blood flow to muscles, enhancing endurance and pumps while reducing fatigue and soreness. (4)(1) BULK Black also includes beta-alanine (4 grams), betaine anhydrous (2.5 grams), and taurine (1.3 grams) to delay fatigue, enhance endurance, and boost strength. (5)(11)(12) However, as experienced by our tester, beta-alanine can cause a tingling sensation. (5)

Our tester rated their experience 3 out of 5, elaborating, “This pre-workout worked for me, and I felt the effects roughly 25 or 30 minutes after consumption, but I feel there are better-tasting powders out there.” They recommended using less water for a bolder flavor and noted a surprising ‘chemical’ aftertaste despite the use of stevia, a natural sweetener, rating its taste a 3 out of 5. However, they gave its solubility a rating of 5 out of 5, noting, “The powder completely dissolved seamlessly in 10 seconds with a normal shaker bottle.”

True to its name, Transparent Labs BULK Black is third-party tested through Informed Choice. Bourgeois appreciates this as I do: “Since BULK Black is a fairly high-stimulant pre-workout formula, I love that it is third-party tested.”

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

Best Tasting Pump Pre-Workout: Jacked Factory Nitro Surge

Pros

Available in 13 highly-rated flavors

Contains L-citrulline to enhance muscle pumps

Supplement facts provided for both 1 and 2 scoop servings

Cost-effective, especially with 1 scoop

Cons

No third-party testing or certifications

1-scoop serving may not be fully adequate based on research

Seeking a tasty pre-workout with plenty of flavor options? Jacked Factory Nitro Surge has you covered. Kate Meier, a BarBend editorial member and NASM-Certified Personal Trainer, rated the Strawberry Margarita flavor a 5 out of 5 rating, emphasizing, “It’s to die for! The taste gives you those ‘lounging around the pool’ vibes.” But its taste is just the beginning. 

Each scoop provides caffeine to boost your energy and focus. (6) Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., notes, “I’m a fan of the moderate caffeine content. Each serving provides 180 milligrams, so around two cups of coffee.” Nitro Surge also includes L-citrulline to enhance your pump, beta-alanine to support muscular endurance, and L-theanine to boost focus and smooth out the caffeine’s effects. (4)(5)(10) 

However, Bourgeois points out that the doses of these potent ingredients are relatively low. “I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research. The same goes for citrulline, which only provides 3 grams per scoop.” As a result, Nitro Surge scores 3.75 out of 5 for its formulation, with high marks for its chosen ingredients but deductions for low dosages.

Meier appreciated the lower doses, saying, “I usually take one scoop of pre-workout, and I was pleased that this formula keeps the caffeine high while reducing other ingredients that could be too much for beginners. With this dose, I didn’t feel itchy or anxious.” She added, “A colleague, who regularly uses pre-workout, tried two scoops and found it mild with a slight energy boost. This likely reflects their tolerance rather than the supplement’s strength.”

Nitrosurge’s flexible serving options of one or two scoops are a key advantage, as highlighted by Kate’s experience and her colleague’s feedback. This makes one of the best pre-workouts for beginners, allowing them to start with one scoop and increase to two as they build tolerance.

Kate also gave its solubility a rating of 5 out of 5, noting, “Nitro Surge dissolved easily for me in a normal blender bottle. There weren’t any clumps or residue, and I didn’t experience a gritty texture.”

Read our full Jacked Factory Nitro Surge Pre-Workout Review.

Best Budget Pump Pre-Workout: Nutricost Pre-X

Pros

Most budget-friendly option on this list

Available in 30 and 60-serving options

High-stim for higher caffeine tolerances

Cons

Lacks third-party testing transparency

Contains artificial flavors and sucralose

Nutricost Pre-X is available on Amazon for $0.57 to $0.83 per serving, depending on container size and subscription options, with a maximum price of $1.10 on Nutricost’s website. Our tester, a USA Weightlifting Level-2 instructor, praises it as a high-value, “clean” product without unnecessary additives. Let’s explore what this budget-friendly pre-workout offers.

Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. states, “Nutricost combines many research-backed ingredients to get you ready to rock your workout.” Each scoop delivers alpha-GPC (200 mg), theobromine (100 mg), l-tyrosine (250 mg), DMAE bitartrate (150 mg), choline (100 mg), and huperzine A (200 mcg) for enhanced energy and focus. (7)(13)(8)(14)(15)(16) 

L-citrulline (3 g) and Nitrosigine (1.5 g) help boost nitric oxide levels for better blood flow and nutrient delivery. (4)(17) Additionally, beta-alanine (2 g), betaine anhydrous (1.5 g), and taurine (2 g) enhance muscular endurance, power, and recovery. (5)(11)(12) 

However, Bourgeois notes it may fall short of the ideal dose per serving. “There’s no set standard amount of L-citrulline in a pre-workout, but most studies suggest at least 6-8 g per serving. It also contains sucralose, which may cause GI troubles for some people,” resulting in a 3.75 rating out of 5 for its formulation. (18)

Despite this, our tester observed a noticeable performance boost: “This Nutricost pre-workout gives a solid pump, especially noticeable during squat and upper body days. It also made me feel motivated, focused, and calm without overstimulation.” They also reported minimal tingles from the beta-alanine, suggesting others may not experience this common pre-workout side effect.

Regarding solubility, our tester gave it a 4 out of 5 rating and offered a pro tip: “When mixing with a shaker cup, there’s a little residue that creates a gritty texture. Add a splash of water at the end to clear out all the powder.” Despite the slight grittiness, our tester rated it a 5 out of 5 rating for flavor, praising the Blueberry Raspberry taste.

Best Pump Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout

Pros

Positive reviews for heightened focus and mental clarity

Contains natural ingredients 

Formulated with ashwagandha to combat stress

Positive reviews for intense focus

Cons

Costly compared to other effective pre-workouts 

Negative experience with taste 

Only two flavors available

Combining a nitric oxide booster with nootropics, Onnit Alpha Brain is a top pick for enhancing both physical pumps and mental focus. Our product tester agrees, stating, “The focus benefits are great with this Onnit offering, along with a noticeable pump during rows and squats.” Let’s focus in on how Onnit Alpha Brain stands out.

The formula includes well-known ingredients — like L-citrulline and beta-alanine — to boost performance and enhance muscle pumps. (4)(5) Additionally, including alpha-GPC and theobromine help sharpen focus and mental clarity during workouts. (7)(13)

The star of the show is ashwagandha, an herbal adaptogen known for combating stress and potentially improving athletic performance. (19)(20) Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., adds, “I appreciate that this formula contains ashwagandha to help promote mental agility during stressful workouts.” However, there are tradeoffs: “It contains proprietary blends and very little L-citrulline compared to other pre-workouts,” leading Bourgeois to rate its formulation 3.25 out of 5.

Despite its formulation deductions, our tester raved about the cognitive benefits that continued post-workout: “I definitely felt more locked in and mentally sharp while taking this product, making it a great choice for early morning or mid-day training sessions,” they added, “I had a large presentation and a filled inbox waiting for me after one training session, and this pre-workout gave me the mental boost to tackle both with ease.” Double win! However, the lingering tingles from the beta-alanine were a downside, especially for those sensitive to its effects like they are.

A notable drawback was the taste of the Tiger’s Blood flavor, which resembled strawberry kiwi. “The Tiger’s Blood flavor was sweet but had an artificial aftertaste that turned me off slightly,” said our tester. On the positive side, the solubility was excellent: “When mixed with 10 ounces of water, just four or five shakes of my shaker dissolved the powder completely. The pre-workout had great solubility, allowing me to quickly mix a drink and get into my sessions,” awarding its solubility a 5 out of 5 rating. 

Best Non-Stim Pump Pre-Workout: Legion Pulse (Non-Caffeinated)

Pros

A stim-free pre-workout, but caffeinated option is available 

Naturally sweetened and flavored 

Provides a simple, yet science-backed formulation

100% money-back guarantee if unsatisfied 

Cons

Only comes in 20-serving container

On the higher end of the average $1.84 cost

Beta-alanine may not be sufficient for some

To rank among the best non-stim pre-workouts, offering evidence-based ingredients in effective doses is essential. Legion Pulse excels in this category with its simple yet potent all-natural formula, enhancing focus and energy without stimulants thanks to key ingredients like alpha-GPC and beta-alanine. Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., praises Legion Pulse, noting, “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.” Let’s explore what makes this highly-rated product stand out.

Legion Pulse features a mega dose of 8 grams per serving of citrulline malate, enhancing muscle endurance and pumps by boosting nitric oxide levels. (4) Each serving also includes alpha-GPC, which may enhance neuromuscular connections and focus, and essential electrolytes like sodium and potassium for hydration. (7)(21) The combination of beta-alanine and betaine helps improve muscular endurance, power output, and recovery. (5)(11)

Our expert tester recalls their experience with Legion: “I definitely felt energized, but the stim-free makeup does limit its energy boost. Overall, I felt more focused than anything. Plus, it only took 15 minutes to feel the effects, and I liked how there wasn’t a significant drop-off post-workout.”

However, Bourgeois points out, “Legion Pulse provides 3.6 grams of beta-alanine per serving, which is great, but most research suggests consuming 4-6 grams daily.” This lower dose can reduce those tingles, as noted by our expert tester: “You do feel some tingles, but in my opinion, they aren’t that overwhelming. Outside of that, I have no adverse side effects to report.”

To fully maximize beta-alanine’s benefits, Bourgeois encourages those with a vegetarian lifestyle to be creative with the rest of their day’s needs. She also appreciates its formulation but notes it doesn’t contain creatine monohydrate, recognized as the top ergogenic supplement for enhancing physical performance and recovery. (22) 

Our tester gave the Pink Lemonade flavor a 5 out of 5 rating, saying, “There wasn’t any sourness, but it is very sweet.” They were equally impressed with its solubility, noting that it blended seamlessly in their shake bottle without any settling, earning another 5 out of 5 rating.

To wrap up on a positive note, Legion undergoes third-party testing for safety, “giving you that extra peace of mind,” Bourgeois emphasizes.

Read our full Legion Pulse Pre-Workout Review.

Benefits of Pump Pre-Workouts

“Pre-workout supplements often contain a combination of ingredients that work to potentially improve focus, boost energy, increase strength and endurance, and ease muscle fatigue, helping you make the most out of your workouts,” Dr. Raj Dasgupta, a board-certified physician, tells BarBend.

Pump pre-workouts are designed with nitric oxide boosters — like L-citrulline and citrulline malate — to enhance blood flow, delivering their primary benefits. (4) Besides these boosters, pump formulation often include other common pre-workout ingredients to collectively offer the following benefits.

• May enhance exercise performance: Nitric oxide boosters show the most promise for enhancing endurance exercise by improving blood flow and oxygen delivery. However, some research indicates that taking L-citrulline or citrulline malate can boost strength, power, and muscle endurance during high-intensity resistance exercises for recreationally active individuals and those who regularly train with weights. (1)
• May stimulate muscle gains: While muscle hypertrophy primarily results from dedicated training and proper nutrition, enhancing nitric oxide production can contribute to muscle growth. Enhanced blood flow within the muscles boosts growth signals and protein synthesis, aiding in muscle development. (2)(3) 
• May reduce muscle soreness: Nitric oxide boosters in pump formulations may help alleviate muscle soreness for up to 48 hours after training. (4) This can lead to quicker recovery and less discomfort following intense workouts.
• May extend to whole-body benefits: Pump pre-workouts offer more than just enhanced muscle performance and bodybuilding benefits. By improving blood flow, they can help with erectile dysfunction (ED), lower blood pressure, and aid in managing type 2 diabetes. Additionally, they might support weight loss efforts. (23) 

[Related: The Complete Guide to Pre-Workout Supplements]

How Much Do Pump Pre-Workouts Cost?

Our research and top picks show that pump pre-workout powders average $1.84 per serving for a one-time purchase, ranging from $1.00 to $3.00. These price differences are due to several factors, such as formulation, third-party testing, and certifications.

Best Overall Pump Pre-Workout	Transparent Labs BULK Black	$1.83 per serving
Best Tasting Pump Pre-Workout	Jacked Factory Nitro Surge	$1.00 per serving
Best Budget Pump Pre-Workout	Nutricost Pre-X	$1.10 per serving
Best Pump Pre-Workout for Focus	Onnit Alpha Brain Pre-Workout	$3.00 per serving
Best Non-Stim Pump Pre-Workout	Legion Pulse (Non-Caffeinated)	$2.25 per serving

What to Consider Before Buying Pump Pre-Workout

 Choosing the right pump pre-workout powder can significantly impact your workout and overall health. Here’s what to keep in mind:

Performance Goals

Our top choices are designed to enhance your workout pump, but each multi-formulation offers unique benefits that can influence your training differently. While seeking out pre-workout ingredients for a pump, like L-citrulline and citrulline malate, don’t overlook other valuable components. (4) 

For example, caffeine can boost your energy levels, while nootropics — such as L-theanine and L-tyrosine — can improve your focus. (6)(8)(9) 

Caffeine Content

Do you want a stimulant-free pre-workout or caffeine in your product? If so, how much? Consider your daily caffeine intake and tolerance, as up to 400 milligrams is generally safe for healthy adults. (24) If you take pre-workout closer to bedtime or already consume large amounts for coffee and other dietary sources, you may fare better with a non-stim pre-workout.

[Read More: Best Pre-Workout Supplements for Men, Reviewed by RD]

Budget

The cost of pre-workout supplements varies widely, with our top pump options ranging from $1.00 to $3.00 per serving. To avoid financial strain, set a budget and choose a product that fits within it, especially if you plan to use it regularly. 

If torn between similar options, compare the cost per serving, check prices on Amazon and other third-party sellers, and see if subscribe-and-save options are available to make an informed choice.

Flavor Preference

Choosing a flavor you enjoy can make a big difference in your fluid intake — dry scooping pre-workout is never a good idea. When selecting a pump pre-workout, opt for one with a variety of flavors to suit your taste. On the other hand, unflavored pre-workouts can easily blend into any beverage, providing a seamless addition to your routine.

Third-Party Testing

To ensure safety and purity, we recommend choosing products that have been third-party tested, like those verified by Informed-Sport or Informed-Choice. This is essential for competitive athletes who face drug testing and beneficial for anyone who values quality and safety.

Pump Pre-Workouts FAQs

References

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