Additionally, beta-alanine has a performance-enhancing effect through mechanisms that delay muscle fatigue. Research suggests that doses of 4—6 grams per day for 2—4 weeks are the most effective One scoop contains 75 mg of caffeine and 5 grams of TruBeet Beet Root Extract. Because it contains beetroot — a source of dietary nitrates that may have a positive effect on endurance exercise performance — this our top choice pre-workout for endurance exercise 13 , The powder is sweetened with a combination of sugar and stevia leaf and is free of artificial flavors and colors.

Promix Pre-Workout comes in six flavors, all of which are third-party tested. The Lemon flavor is also NSF Certified for Sport. One serving of this pre-workout supplement contains mg of caffeine and 3.

A single serving also includes 1 gram of taurine , an amino acid that may help reduce delayed onset muscle soreness This supplement is our top pick for focus because it also contains L-tyrosine , a nonessential amino acid that may have a positive effect on cognitive function 16 , One drawback is the higher dose of beta-alanine, which can cause a tingling sensation known as paraesthesia.

One flavor, Strawberry Lemonade, is also NSF Certified for Sport. One serving of this pre-workout contains mg of caffeine, 2. Beta-alanine has been found to affect muscle fatigue and improve strength performance when taken at the recommended dose of 4—6 grams per day for 2—4 weeks.

However, it can cause uncomfortable side effects in some people Gnarly Pre-Workout also contains citrulline malate, a compound that may have a positive effect on performance during high intensity exercise.

Citrulline malate has been found to improve blood flow to working muscles while also reducing fatigue during high intensity exercise and strength training.

However, research is mixed regarding dose and effectiveness 18 , Ascent Pre-Workout is third-party tested and Informed Sport Certified.

One serving contains mg of caffeine and 5 grams of protein from whey protein isolate. While the caffeine in this pre-workout does offer a performance boost, the minimal protein per serving is unlikely to affect performance or recovery.

However, the supplement can still contribute to total daily protein intake to support muscle protein synthesis 4 , 20 , 21 , With mg of caffeine per serving, Pre-Kaged is higher in caffeine than many other pre-workouts.

Up to mg of caffeine per day has been found to be safe for consumption, with milligrams per kilogram of body weight providing a guide for customizing based on individual needs. Research shows that 1. Pre-Kaged Pre-Workout also contains L-citrulline, BCAAs, beta-alanine, creatine HCL, and a proprietary blend of antioxidants.

Vital Performance PRE is a pre-workout supplement in the sport-specific line of the Vital Proteins brand. A 2-scoop gram serving of the pre-workout powder contains mg of caffeine and 1.

It also provides 5 grams of BCAAs and 5 grams of collagen peptides. The addition of collagen to this pre-workout supplement makes it our top choice for injury prevention. Collagen plays an important role in the function of connective tissue. Research suggests that collagen supplementation may be beneficial for injury prevention and have a positive effect on joint health 25 , 26 , True Athlete Natural Energized Training Formula 2.

One serving contains 3 grams of micronized creatine monohydrate, 1. It also includes nitrates from beetroot extract. The powder is available in one flavor, Fruit Punch, and is free of artificial sweeteners and flavors. Its lower price point makes it our top choice for a budget-friendly pre-workout.

This approach may be cumbersome for those who are looking for a simple pre-workout supplement routine. However, the ability to split the ingredients based on individual needs may be appealing to some.

The combination includes creatine, an amino acid complex, and a sustained-release formulation of beta-alanine. All three formulations are caffeine-free, making this our top choice for those looking to avoid caffeine.

In addition, all three products are third-party tested and NSF Certified for Sport. One serving of the bundle provides 1. As Kelly Jones, MS, RD, performance dietitian and owner of StudentAthleteNutrition. Checking labels and product websites is the best way to confirm that the product you choose is third-party tested.

Pre-workout supplements can offer a variety of performance benefits, depending on their active ingredients and the amounts they contain. Common ingredients in pre-workout supplements, such as caffeine, beta-alanine, and creatine, may have a positive effect on performance when taken in the amounts recommended in the research 28 , Research suggests that caffeine has an effect on perceived effort, beta-alanine has an effect on fatigue during high intensity exercise, and creatine contributes to increases in strength when taken over a period of time 12 , 23 , Additional pre-workout ingredients, such as tyrosine, may influence cognitive function, and others, such as nitrates, may have a positive effect on endurance 7 , 8 , For this reason, prioritizing diet and recovery before adding a pre-workout supplement is the most advantageous approach for performance.

Always talk with a sports dietitian or another healthcare professional before taking a supplement. Because pre-workout supplements vary in ingredient composition, it can be difficult to compare brands and dosages.

Knowing which ingredients impact performance can help you determine which supplement is best for you. Caffeine is a known central nervous stimulant that offers a performance benefit when taken prior to exercise. Be sure to look for a pre-workout that contains the optimal caffeine dose according to research Beta-alanine is a nonessential amino acid that plays a role in buffering muscle pH during high intensity exercise such as sprinting.

Nitrates are found in foods such as beets, celery, and leafy green vegetables like spinach. Nitrates enhance performance by acting to dilate blood vessels and increase blood flow. Its effect is not as immediate as those of other compounds, such as caffeine.

Research indicates that creatine monohydrate must be taken over a consistent period of time to have a performance benefit 11 , It will take, depending on the individual, about 30 days to saturate the muscles with a creatine dose of 3—5 grams daily.

Other ingredients, such as proprietary antioxidant blends, herbs, and high dose vitamins and minerals, require more research to confirm their effectiveness for supporting athletic performance.

Potential side effects from pre-workout supplements depend on the ingredient types and amounts found in the supplement. Some common ingredients can result in side effects that may be unpleasant for some people.

Common ingredients in pre-workout supplements and their potential side effects are listed below. Pre-workout supplements may be appropriate for both untrained and trained people looking for a performance boost.

Ingredient formulations will greatly influence the effects of the pre-workout supplement. Pre-workout supplements often contain stimulants, such as caffeine, that may not be appropriate for some people. Anyone with a chronic health condition, such as heart disease or high blood pressure, and anyone who is pregnant or nursing should consult a sports dietitian or another healthcare professional before taking a pre-workout supplement.

Multi-ingredient pre-workout supplements have different ingredient amounts and variations that influence their effectiveness. Additionally, many pre-workout supplements include creatine in combination with other ingredients that also affect performance. Other pre-workout ingredients, such as caffeine and beta-alanine, can have more immediate effects.

This may make them more appropriate options for those who are looking for a performance boost after a single serving. Before adding a pre-workout supplement to your routine, consider your nutritional needs and fitness goals. Optimal nutrition and improved fitness depend on a balanced diet that meets your individual needs.

In addition to maintaining a nutritious diet, allowing enough time for recovery after workouts is essential. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. View prices, pros and cons, workout uses, ingredients, and more.

Pump-focused pre-workouts contain a blend of ingredients meant to stimulate increased blood and oxygen flow to working muscles during exercise.

Pre-workout supplements are designed to help you gain muscle by allowing you to work out harder and longer. Here are the 10 best pre-workout…. While pre-workout supplements may boost your exercise performance, you may be worried about side effects. Here are 5 side effects of pre-workout….

The optimal timing of creatine supplementation is hotly debated. Learn about when to take creatine to maximize its impressive benefits. Learn about the best pre-workout nutrition strategies.

Eating the right foods before a workout can maximize performance and speed up recovery. Whether you're looking to ramp up your gym routine or simply fill the gaps in your diet, protein powder is a great ingredient to have on hand.

Research is mixed on how creatine and caffeine interact and might affect your workouts. Find out what research says, pro and cons, and best practices.

Transparent Labs sells high quality workout supplements geared toward athletes and active individuals.

Some companies will employ a third party, like Informed Choice, Informed Sport, or NSF, to test their products or their facility for substances on the World Anti-Doping Agency or NCAA banned list.

Many athletes will only take third-party tested products, particularly since questionable pre-workouts can be the ones that produce positive results.

While we know everybody is different, we still like to give some personal perspective on the flavor. Solubility is another important factor we like to consider. 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.

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

In fact, in our testing, it earned a perfect 5 out of 5 in multiple fields including formulation, solubility, and third-party testing. Transparent Labs BULK is our best-rated pre-workout, thanks in a big part to its…transparency.

Accidentally doubling up on dosages for specific ingredients is dangerous at worst and redundant at best. BULK features big hits of citrulline and beta-alanine, which gave our tester a nice pump toward the middle and end of their workout.

Each scoop also contains a solid dose of boron, which may potentially boost testosterone production in the body. The flavors are on point as well, especially Blue Raspberry — our tester, a certified nutrition coach, rated it a perfect 5 out of 5.

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

We found the latter in Jacked Factory Nitrosurge Build with a formula intended to support testosterone production and help you get a solid pump, both of which may help you pack on some lean pounds. This research-backed formula features a wide range of time-tested ingredients that can help promote muscle growth in several ways.

Each scoop has 3,mg of citrulline and 1,mg of betaine clinically-researched doses , which helped our testers get solid muscle pumps during testing. Research suggests that achieving a pump during workouts can actually trigger protein synthesis, resulting in muscle growth.

A widely-researched supplement, creatine may be able to help increase your strength gains when resistance training, according to the Cleveland Clinic. Bulk also packs a 4,mg shot of beta-alanine , an amino acid that has been shown to delay muscle fatigue, helping you push through your workouts.

It has several ingredients that may help trigger muscle growth, potentially promoting muscle-building pumps, all while delayin. Read our full Jacked Factory Nitrosurge Review.

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, like caffeine, citrulline, and beta-alanine.

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,mg 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. For reference, a standard cup of coffee contains around 95 milligrams.

You also get 4, milligrams of beta-alanine, which can help reduce muscular fatigue. Despite the heavy-handed caffeine, our tester experienced minimal crashing and had zero jitters.

One of our expert product testers who has used 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. He also gave BULK Black a 5 out of 5 for solubility, noting that it mixes well with water in a shaker cup. Want the full scoop on pre-workouts?

See our complete guide to pre-workout supplements here. Many men may supplement with a pre-workout to help boost energy, maintain focus, and potentially gain more muscle and strength.

But they may also want a pre-workout that fills nutritional gaps and supports them where they may be most deficient. After testing this product ourselves, we think Transparent Labs BULK checks more boxes than we knew we needed, making it the best pre-workout for men on the market.

We like BULK because it contains over 4, percent of your daily need for vitamin B12 , and research suggests that men may be more likely to have a B12 deficiency. Newbies and night owls and the caffeine sensitive take caution.

This pre-workout contains a whopping 4, percent of your daily vitamin B12 needs to potentially help you avoid B12 deficiencies, which research suggests may disproportionately affect men. Read our full list of the Best Pre-Workouts for Men. 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. 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 some of the most important basic essentials while giving you some extras for focus and endurance.

Every single person commented on their increase in focus, which comes as no surprise with the nootropics like ashwagandha and dynamine.

This is a winning combination for some gnarly muscle pumps. However, Chelsea Rae says the formulation is just above average. That makes it the most expensive pre-workouts on this list.

However, Onnit will knock 15 percent off the price if you opt for a subscription. Pre-Kaged® Elite provides nine patented ingredients with 35 milligrams of vitamin B6 and 1, micrograms of vitamin B12 in a single gram scoop.

Each serving is 25 calories and includes caffeine, taurine, l-citrulline, beta-alanine, l-tyrosine, and two types of creatine. For some, it might not just be an aesthetic benefit — more blood to the muscles may also help with hypertrophy and reducing muscle soreness.

Kaged Pre-Kaged Elite may help facilitate pumps by potentially widening your blood vessels the same way the best nitric oxide supplements do. We had a competitive weightlifter try out Pre-Kaged Elite before several of his training sessions.

He rated it a perfect 5 out of 5 for its effects. Arnold Schwarzenegger said that one of the best feelings in the world is the pump, and we tend to agree. We like that Kaged Elite includes ingredients like l-citrulline, which can help improve performance and blood flow to your muscles, according to the Cleveland Clinic.

Combined with betaine anhydrous an ingredient that promotes vascular function , you can get that coveted pump. Kaged does run third-party testing on all its products, including this one. The key to weight loss and burning fat is consuming fewer calories than you burn, but is there a pre-workout that might offer a little extra help?

We think Transparent Labs steps up to the plate big time with this unique pre-workout formula. Disclaimer: Please note that none of these products describe themselves as weight loss supplements and should not be taken as such.

Please consult with a medical professional before beginning any weight loss protocol. The iodine and zinc, may also support thyroid health.

Thyroid health is important for maintaining a healthy body weight, as it controls your metabolism. Some research shows that your thyroid may slow hormone production and your metabolism when you lose weight, so having those support ingredients is potentially very helpful if weight loss is your goal.

While some of the ingredients have lower amounts than dedicated fat burners and pre-workouts, the majority of the ingredients are dosed very well. Read our full Transparent Labs LEAN Review. This pre-workout supplement can come with or without caffeine and in 16 different flavors.

Each serving provides milligrams of L-theanine and eight grams of citrulline, which may facilitate better pumps. Several of our testers, including two personal trainers, have tested Legion Pulse.

One actually went through the entire container because he liked it so much. Pulse contains clinically-backed dosages of the key ingredients you would expect to see in a pre-workout, like beta-alanine, l-citrulline malate, and betaine anhydrous.

We love the inclusion of 2. Throw in electrolytes like potassium, sodium, and calcium, and Pulse delivers a well-balanced product. There are several flavor options available for Pulse. Our testers rated the flavors an average of 4 out of 5, noting that you might pick up on an aftertaste.

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. Check out our full Legion Pulse Pre-Workout Review. This pre-workout is designed to help with endurance.

It features added electrolytes, as well as adaptogenic mushrooms, turmeric, tart cherry, and betaine. These blends include a combination of adaptogenic mushrooms, turmeric, tart cherry, and more that work with the 3.

Another plus for cardio lovers is the addition of creatine monohydrate. Even on your light cardio days, this pre-workout could still be a help in cross-training workouts, thanks to its beta-alanine and L-tyrosine for pumps and focus. Plus, our tester loved the taste which is not something she can say for all of the products she has tested in her time working for us , giving it a 4.

Now that we have the hype for cardio out of the way, we do have one small bone to pick with this blend. With any supplement, it helps greatly if you can stomach the taste. The last thing you need is your stomach turning in the middle of a set of squats been there, done that.

Thankful, Jacked Factory Nitrosurge comes in 16 flavors, all of which are objectively delicious and pretty unique. Our testers unanimously gave it a perfect 5 out of 5 for taste. The formula itself varies; Jacked Factory has one- and two-scoop information on its label. Overall, the key players are all here: caffeine, beta-alanine, betaine anhydrous, l-theanine, and l-citrulline.

One scoop is just right! But there are some shortcomings. Compared to lifting, running generally requires more endurance and stamina, though it is possible to balance strength training and running.

For those reasons, runners should reach for a pre-workout that prioritizes ingredients that stimulate long-term energy, focus, and performance when pounding out some miles.

This formula notably includes electrolytes like calcium and magnesium lactate. Despite broad claims that lactate hinders performance, it may bolster endurance and can be gentler on the stomach than other forms of magnesium.

After taking this product, our tester, herself an avid runner, reported that her energy levels and focus were great, with no jitters to speak of. Also, our tester reported that the tingly feeling from beta-alanine was modest, which we like for running.

Beta-alanine is also well-known for enhancing muscular endurance and regulating pH balance, both of which are important when running. Beta-alanine might help keep everything in homeostasis so you can continue to perform optimally for longer.

I recommend diluting it with some extra water. Read our full XWERKS Ignite Pre-Workout Review. This pre-workout powder delivers a robust blend of energy, pump, and endurance-boosting ingredients. Our tester loved Genius Pre because he said it provided some good focus for his workouts.

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

One big hitter in this formula is 6 grams of citrulline malate, which promotes nitric oxide production for improved endurance and better pumps.

Having more blood flowing to your muscles may also aid in recovery and delay fatigue by buffering local lactic acid buildup more efficiently. Genius Pre earned a 5 out of 5 for both taste and solubility from our product testers. However, the brand does claim that it is free of artificial flavors and banned substances.

Exceptionally well dosed and very high in caffeine, Pre Jym shines for both its ingredient profile and its range of delicious flavors. If you want a pre-workout geared for performance and not just pumps, Pre-JYM might be it. Pre-JYM offers all the key ingredients pre-workouts should have, like caffeine, beta-alanine, l-citrulline malate, and betaine.

Each of these ingredients packs a powerful punch for energy, focus, endurance, and more. However, what sets Pre-JYM apart is that it includes 6 grams of BCAAs branched chain amino acids.

Using one of the best BCAA supplements may lead to better protein synthesis as well as prevent fatigue. On top of that, Pre-JYM offers a few grams of creatine, known for its role in energy and performance. While the 2-gram dosage is less than the 3 to 5 grams we see in creatine supplements, it is nice that you get a little bit here.

There are very many flavors of Pre-JYM available, and our testers mostly liked them, rating the ones they tried Pineapple Strawberry and Rainbow Sherbet a 4. They warn that the taste is a little sweet.

Read more in our Pre-JYM Pre-Workout Review. You get a creatine and pre-workout supplement in one! Creatine is a common staple for many gymgoers who are looking to get stronger and bigger.

While many varieties of creatine exist, Nitrosurge Build contains creatine HCl. Creatine HCl may be a more bioavailable form of creatine, which can help eliminate the stomach issues often associated with monohydrate.

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

However, customer reviews are largely positive, as many people love the taste. If your current supplement stack could use an overhaul, you may want to add a pre-workout and creatine combo that allows you to take one less supplement per day. This pre-workout provides pre-workout staples, like citrulline and betaine, while also including a full dose of creatine HCl.

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. We like Naked Nutrition because its pre-workout formula is certified vegan no matter if you choose a flavored or unflavored option, or one of its pre-workouts with caffeine or the stimulant-free version.

The formulation for each Naked Nutrition pre-workout varies depending on which option you want flavor- and stimulant-wise. All options contain added vitamins like B6, B12, and C. These dosages are under what we typically expect from a pre-workout, however. In terms of taste, our team was able to try both the unflavored version as well as the Citrus flavor.

This pre-workout takes a straightforward approach with an eight-ingredient formulation and a low caffeine dosage of mg, making it a great option for beginners. C4 may be the most recognizable pre-workout there is.

First, it has milligrams of caffeine, which our tester says is the sweet spot. Cellucor throws in a number of vitamins and minerals as well, including energy-boosting B6 and B Yes, creatine and citrulline malate are on the label, but at just 1 gram each, they are under-dosed for what we typically like to see in a pre-workout.

Optimum Nutrition Gold Standard Pre-Workout is a third-party tested supplement that has c linically supported dosages of key ingredients.

Highly rated for its taste, this product also comes in at a great price. 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. Folic acid supplements or folate can be important for women for supporting energy and reproductive and post-menopausal health. 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.

Read our full Optimum Nutrition Gold Standard Pre-Workout Review. This all-around pre-workout contains classics like citrulline, beta-alanine, taurine, tyrosine, and caffeine.

If you like skin tingles, you'll love the high does of beta-alanine here. With both strength training and conditioning involved, an endurance-focused or strength-focused pre may not do the trick. Podium Fuse hits all the major ingredients that can help with a wide range of training types: citrulline, beta-alanine, taurine, ElevATP, tyrosine, and caffeine.

Our tester, a certified personal trainer, took this pre-workout through the wringer. This is probably the best I have felt from a pre-workout as far as energy and mental clarity go. Why that 0. Well, the high 3. Our tester noted that the solubility and flavor from Podium were top notch, giving both of those aspects a 5 out of 5 rating.

But the real highlight for him was the scooper. I love it. As the name implies, you want to take your pre-workout before you train. This time can allow the ingredients — like caffeine, beta-alanine, and taurine — to absorb and start taking effect. 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.

If you train at night, you may want to avoid caffeinated pre-workouts. Some pres contain mg of caffeine, with certain products packing mg or more. The half-life of caffeine has a huge range from three to nine hours, depending on the individual.

If you take mg at 5 p. on the low end, or it may still be circulating at nearly full potency. The price of pre-workout varies though not significantly primarily based on a the ingredients used and b the doses of those ingredients.

The number of ingredients also affects the price. A product that has creatine in addition to basic pre-workout ingredients, for example, will almost always carry a higher price tag.

Supplements with added vitamins and nutrients also jack up the price a bit. It helps a lot if you know what kind of support you want out of your pre-workout.

So, you may not experience every single effect pre-workout has to offer. The first thing people tend to associate with pre-workouts is their potential stimulative effects, which can affect just about every part of a workout.

Obviously, caffeine often the primary ingredient in pre-workouts is a stimulant, but it is also linked to better power, endurance, perceived exertion, and even cognition. How much caffeine do you really need, though? For reference, a small cup of coffee has about 60 to milligrams of caffeine, and pre-workouts range from 70 to over milligrams per serving.

The International Society of Sports Nutrition ISSN recommends three to 6mg per kilogram of body weight. Citrulline is one common ingredient you can expect to find in most pre-workout supplements.

Most companies include this product to help promote blood flow to potentially help increase your muscular endurance and promote muscle pump. In most formulas, you can expect to find some beta-alanine. Generally, this ingredient is known for causing your skin to feel a little tingly — which not every athlete loves, so start with small doses at first.

But this ingredient may also be able to help reduce lactate concentrations, improving endurance and performance. Another meta-analysis of 15 studies published in Amino Acids found that beta-alanine reliably increases muscular endurance for short-duration activities between one to four minutes.

With regard to betaine also called trimethylglycine , two studies published in the Journal of the International Society of Sports Nutrition have shown significant power increases in the back squat among men who took 1.