Rev Up for Training with the Best Pre-Workouts

You can’t get after your training if you don’t have fuel in the tank. For many athletes, eating a nutritious snack or meal before a run or gym session can be enough to power our bodies for sustained performance. Sadly, however, not everyone’s schedule allows for whole meals to serve as the sole source of energy, and even still, there are times when we’d like to have a little more gas behind that last mile or final squat rep.

Enter pre-workout, one of the most popular supplements out there thanks to its assistance with energy, focus and muscle metabolism. There are a plethora of pre-workout supplements on the market, and as is the case in most supplement categories, there exists a lot of smoke and mirrors. Before we get the scoop on the best pre-workout supplements available today, let’s mix in some helpful facts to get a better understanding of what’s typically in pre-workout, who should be taking the supplement and what to look for before purchasing.

What’s in a Pre-Workout?

How many and exactly what ingredients are in pre-workout vary greatly depending on the brand. However, there are a few key ingredients most pre-workouts will have because they have been shown to aid in athletic performance. Here are the five most common ingredients and what they do.

Caffeine

Caffeine is most commonly found as a natural stimulant derived from beans, leaves, nuts or pods. Synthetic caffeine also exists but is most common in certain medicines and energy drinks. Its largest benefit for athletes lies in the central nervous system, where it can help improve awakeness and give you a boost of energy.

Beta-Alanine

Beta-alanine is a non-essential amino acid, meaning your body produces it naturally. It supports the production of carnosine, which can help buffer acid levels in your muscles to delay muscle fatigue. If you’ve ever taken pre-workout and felt that tingling underskin sensation, beta-alanine is likely the cause.

Creatine

Creatine is found naturally in our muscles and aids in the production of adenosine triphosphate, or ATP, which supplies the muscles with short, intense bursts of energy. By supplementing with creatine you can potentially increase the production of ATP to help improve this energy burst, which in turn can lead to better muscle strength and size over extended training.

L-Citrulline & L-Arginine

Citrulline is another non-essential amino acid popular in pre-workout ingredient lists. Its main function is to kickstart the production of arginine, another non-essential amino acid, which is then converted into nitric oxide to help your arteries relax and improve blood flow. This can be ideal in pre-workout supplements for two reasons. One, improved blood flow can allow your muscles to work more efficiently as they bring oxygen to and from the worked areas. Two, more blood flow can lead to swollen muscles, or that aesthetically-pleasing “pump” feeling that strength athletes often chase in the gym.

Branched-Chain Amino Acids

Branched-chain amino acids, or BCAAs, are essential amino acids, meaning our bodies cannot create them. Therefore, they must be consumed through our diet, whether that be through proper nutrition or supplementation. BCAAs can play a pivotal role in protein synthesis, leading to perceived benefits such as improved muscle growth and retention, better hydration and lessened fatigue, which is why BCAAs on their own are a popular supplement category. Having a dose of BCAAs in pre-workout is common to help kickstart that protein synthesis, leading to better-maintained cellular energy throughout your training.

Who Should Take Pre-Workout?

Pre-workout can be a suitable supplement for those wanting that extra energy boost that cannot otherwise be achieved through a normal diet alone, and there is merit to this powder’s potency. A 2010 study published in the Journal of the International Society of Sports Nutrition found that mixing pre-workout supplements with high-intensity interval training can result in increased VO2 max readings as well as training volume upticks and sped-up heart rates — which can aid in body fat loss. Because the ingredients within pre-workout can have an immediate effect on your heart and blood flow, however, it’s wise to take the time and consider your personal health before shaking up a dose before your next workout.

“Pre-workouts are the most notorious for having things that aren’t so great for your health in them,” says Shannon O’Grady, Ph.D., who has a doctorate in biology with a focus in nutritional physiology. It’s important to read the labels and stay within the manufacturer’s suggested servings, too, as everyone’s caffeine tolerances and heart health are different — the effects on one athlete can easily be different from another. O’Grady strongly suggests looking at the ingredients and paying special attention to the amounts of each, particularly when it comes to caffeine, citrulline and arginine. If you’re not familiar with an ingredient, you can always look at the FDA’s website for further information or consult your personal health professional to see if your body is able to consume said product.

While this might make choosing a proper pre-workout to be a daunting task, there are plenty of brands that follow third-party testing to relieve any potential fears you may have about banned or potentially harmful ingredients. Look for powders certified by either NSF Certified for Sport, BSCG, Informed Sport or other institutions.

How We Tested

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BEST OVERALL PRE-WORKOUT

Huge Supplements Wrecked

• $50.00 at hugesupplements.com

Wrecked from Huge Supplements was a clear winner in our testing thanks to the dense ingredient background that provided a consistent energy boost and vastly improved focus, rather than a skin-splitting spike of fuel. Even before getting to the gym, we felt the nootropics begin to take hold as we felt more motivated and locked into the training tasks at hand. Additionally, we didn’t get that tingling side effect, despite the worthwhile dosage of beta-alanine, which was a definite plus as the sweat began to pour.

We appreciated the sustained boost that kept us on the ball even after our training, too, but wouldn’t recommend this for those that take their workouts in the evening hours. You may be left awake for too long, and throw off your sleep schedules. Otherwise, this is a top notch product from a fairly new supplement brand.

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BEST UPGRADE PRE-WORKOUT

Swolverine Preworkout

• $55.00 at bodybuilding.com

We were surprised to discover how much energy return we got from this impressive pre-workout, as Swolverine’s Pre is stim-free meaning there’s no caffeine or other stimulants behind the added boost. This made this supplement a great tool for evening workouts, as coming down from the uptick in focus and alertness was a breeze. We also appreciated the transparent label and nutritional facts, leaving no questions around dosages or “proprietary blends.”

Swolverine’s Preworkout does include hearty doses of both beta alanine and betaine anhydrous, though, which can give off some serious pumps worthy of any social media post, but does come with a sometimes uncomfortable tingling sensation. We’re accustomed to this feeling, so it wasn’t too bothersome, but it might be too overwhelming for pre-workout newcomers.

Amazon

BEST BUDGET PRE-WORKOUT

Cellucor C4 Original

• $30.00 at Amazon

This iconic yellow tub is many athlete’s first go-around with pre-workout supplements, and for good reason. The flavor options are tasty, the energy boost is plenty noticeable and you’re able to get a month’s worth of servings for roughly $30. We also appreciate the 150mg of caffeine per scoop, as this gives some room for customization if you’re more tolerant to the stimulant.

C4 is an iconic pre-workout powder that’s been around for years, but one of the main callouts we’ve noticed in that time is this powder’s tendency to clump at the bottom of our shakers. There always seems to be a few crystallized particles at the bottom, making that last sip before training a bit of a task. Still, for $1 per serving, this can be a great way to test the waters of this supplement category.

Amazon

BEST TASTING PRE-WORKOUT

Alani Nu Pre-Workout

• $35.00 at Amazon
  $45.00 (23% off)

Want a burst of flavor to go along with your jolt of energy? With options like “Arctic White,” “Island Crush” and “Rainbow Candy,” we weren’t surprised to find Alani Nu’s pre-workout as the most flavorful of the bunch. We found ourselves favoring “Cosmic Stardust,” but there’s plenty of other tastes to suit even the sweetest of tooth, all while boasting a sugar-free, gluten-free profile.

On the performance side, Alani Nu Pre-workout is not the strongest or most potent pre-workout. While we did notice a slight jolt of alertness and focus, it didn’t provide that added spark of motivation, which was a bit of a letdown when approaching some serious leg days. Additionally, for more advanced athletes that like that beta-alanine pump, this might not have enough in the tank for your needs. You feel some warmth, but nowhere near the skin-ripping qualities of other powders in this list.

MyProtein

BEST PRE-WORKOUT FOR RUNNING

MyProtein THE Pre-Workout+

• $60.00 at MyProtein

While pre-workout definitely is more common in a gym setting, there’s plenty of benefits to be had for running enthusiasts, too. For a quick spark to start our strides, we really enjoyed MyProtein’s THE Pre-Workout+, which features 300mg of caffeine as well as a full clinical dose of L-citrulline for improved energy and sustained muscular endurance. This made it much easier to tackle longer mileage, particularly during early-morning runs when the sun had yet to rise.

It should be noted, however, that this jolt to your jog does come at a premium price tag. At nearly $60 for just 20 servings, THE Pre-Workout+ is one of the most expensive pre-workouts on the market. Still, if you want some boost to your step and only turn to supplements for, say, race day, it could be a worthwhile addition to your countertop.

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BEST PRE-WORKOUT FOR STRENGTH TRAINING

Kaged Pre-Kaged Pre-Workout

• $45.00 at kaged.com

If your fitness goals are more based in iron than asphalt, consider this premium pre-workout from Kaged. We appreciate the included ingredients across this dense makeup, most notably the coconut water powder to help curb any hydration woes mid-set, as well as Kaged’s patented creatine hydrochloride to aid in ATP production and muscle energy. Plus, Kaged was co-founded by Kris Gethin, the renowned fitness coach who knows a thing or two about serious strength training.

Like Wrecked from Huge Supplements above, we don’t recommend Pre-Kaged for evening workouts. The energy boost is just too sustained, and can lead to compromised sleep schedules if consumed later at night. Also, be prepared to regularly re-stock this pre-workout, as it’s only available in 20-serving tubs, whereas others in this roundup typically house 30 per container.

Amazon

BEST PRE-WORKOUT FOR WEIGHT LOSS

Transparent Labs Lean

• $53.00 at Amazon

Now, it goes without saying that relying solely on a pre-workout supplement for your weight loss goals is not advisable but Transparent Labs’s Lean can definitely play a nice supporting role in your training endeavors. Boasting a unique Fat Burning and Thyroid support complex not often seen in pre-workouts, this supplement can help promote fat loss by keeping your thyroid in-check, which is one of the main factors when looking to lose a pound or two.

We also appreciate the fact that Transparent Labs is, well, transparent with its ingredients, providing clear and concise information for each nutrient included in the makeup. While this might be a little underpowered when thinking of Lean as just another pre-workout, if you want to support your weight loss journey with a little jolt of additional energy, look no further.

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MOST VERSATILE PRE-WORKOUT

Bare Performance Nutrition Flight

• $40.00 at bareperformancenutrition.com

Whether taking on a multi-mile jog, a high-octane tempo run, grueling heavy bench day or accessory lifts, we thoroughly enjoyed the performance baked into BPN’s Flight pre-workouts. The flavors, while subtle at times, aren’t overpowering to the point that you don’t want to finish your shaker, and we didn’t experience any post-training crash or extensive alertness. We were easily able to transition into our recovery regimens, despite the loaded 300mg of caffeine in each impressive scoop.

While this pre-workout can suit a number of athletic needs, for serious strength trainers wanting that “pump” aesthetic from your lifts, this does leave a little to be desired. You can expect some tingles and minor blood flow improvement, but ultimately, we recommend keeping this for the energy perks, not the pump itself.

316 reviews

BEST VEGAN PRE-WORKOUT

Naked Nutrition Naked Energy

• $36.00 at nakednutrition.com
  $110.00 (67% off)

Don’t compromise your morals simply for an added boost to your energy levels. Naked Nutrition’s Naked Energy contains just 10 ingredients to create a worthwhile supplement aimed at targeting your in-workout performance. We enjoyed the spark provided by the 200mg of caffeine, derived from coffee beans, and the certified vegan profile gives off that cleaner vibe to make supplementation a little easier, too — no worries about unknown chemicals or synthetic additives.

One of the biggest perks to Naked Energy, however, is the unflavored offering — a unique addition to the pre-workout space. We found this made adding a quick energy hit to our morning shakes or favorite sports drinks far more approachable, giving this supplement some extra versatility across its already loaded silhouette.

pre-workout

BEST NATURAL PRE-WORKOUT

Promix Nutrition Pre-Workout

• $29.00 at promixnutrition.com

If you want a natural pre-workout that’s less focused on muscle growth and more so on energy improvement, we recommend this vegan-friendly, keto-friendly powder from Promix. We enjoyed the 3g of Tyrosine that ramps up your focus and helps you lock onto the tasks at hand, and the 200mg of caffeine is enough of a jolt to get the juices flowing for whatever your regimen calls for.

We also appreciated the convenient bag construction as opposed to the plastic container, which adds to Promix’s more eco-friendly aesthetic. While some might desire a little more ingredients like creatine or citrulline for flex-worthy gains, this still remains a solid pre-workout that delivers the burst when it matters most.

ghost®

BEST STIM-FREE PRE-WORKOUT

Ghost Pump V2 Nitric Oxide

• $40.00 at gnc.com

Want to achieve that shirt-bursting feel midway through your workout? Supplement your training with a scoop of Ghost’s updated Pump V2. We immediately saw a difference in how enlarged our muscles became mid-session, providing just the right amount of motivation to keep hammering the weights toward our desired PRs. Plus, we also felt a decent balance between muscle density and girth when using this product, which was one of the negatives associated with its predecessor.

Naturally, though, with a pump-focused pre-workout, the main goal is blood flow and aesthetics rather than energy support. For this reason, Ghost Pump V2 is not as versatile a training tool when compared to other supplements in this roundup. Still, though, if you’re a dedicated gym-goer and want to rip deadlifts off the floor with your best Ronnie Coleman impersonation, this powder can help those muscles burst into action with little effort.

zoa™

BEST CANNED PRE-WORKOUT

Zoa+ Pre-Workout Energy Drink

• $40.00 at gnc.com

If you smell what The Rock is…drinking?

Yes, Dwayne Johnson might be known more so for his impressive physique, box office success, multiple wrestling world championships and tasty tequila brand, but don’t think the People’s Champion doesn’t know what it takes to fuel your workouts as well. Zoa+ Pre-Workout has been a great solution for on-the-go energy boosts, providing 200mg of natural, clean caffeine from green tea extract and green coffee.

We will admit, this isn’t our preferred pre-workout due to the added costs of cans and limited servings per pack, but when in a pinch, this is a great alternative to training without a fuel source. Plus, the flavors, albeit limited, can provide the perfect hints of tastiness to make every drop as delectable as the last.

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