The 10 Best Pre-Workouts of 2024, According to Experts

We know your home gym is filled with the best home gym equipment on the market, and you’re working to get stronger, faster, and better. Nutritional supplementation could help. Pre-workout supplements are multi-ingredient products designed to boost energy and improve exercise performance¹ that have been used by novice and veteran weightlifters for decades to give them an extra boost.

Choosing the right pre-workout can be overwhelming, so we’ve rounded up the 10 best pre-workouts on the market based on our in-depth, multi-point testing methodology. We specifically rate and personally test products for factors such as the following:

• Formulation: Does it have scientifically-backed ingredients and dosages?
• Third-party tested: Can we trust that the label is accurate?
• Taste: Is it drinkable, and are there multiple flavor options?
• Price per serving: Does it fall in line with the market average, or are you paying too much?
• Solubility: Does it mix well with the recommended amount of liquid?

On staff, we have certified personal trainers, certified nutrition coaches, USA Weightlifting coaches, and elite-level athletes who personally tested more than 100 pre-workouts for various types of training—including preparing for international weightlifting competitions.

They detailed their hands-on experiences with each product, and I used my Ph.D. in exercise physiology to assess which pre-workouts contain research-backed ingredients, are effective, and are worth your money.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider

10 Best Pre-Workout Supplements Of 2024

• Best Pre-Workout Overall: Transparent Labs BULK
• Best Pre-Workout for Women: Legion Athletics Pulse 
• Best Pre-Workout for Men: XWERKS Ignite
• Best Pre-Workout for Beginners: Jacked Factory Nitrosurge
• Best Budget Pre-Workout: Beyond Raw Lit Pre-Workout
• Best-Tasting Pre-Workout: Podium Fuse
• Best Caffeine-Free Pre-Workout: 1st Phorm Endura-Formance
• Best Vegan Pre-Workout: Onnit Alpha BRAIN Pre-Workout
• Best Natural Pre-Workout: Pre-Lab Pro
• Best Sweetener-Free Pre-Workout: Naked Nutrition Naked Energy Pre-Workout

Best Pre-Workout Supplement Video Review

Best Pre-Workout Overall: Transparent Labs BULK

Good for: Anyone looking for a product to support testosterone levels and to promote increased muscle growth

Best Pre-Workout Overall

Transparent Labs BULK Pre-Workout

GGR Score: 4.25

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Product Highlights

• Formulated to help support muscle gain 
• 20 grams of research-based active ingredients per serving 
• 8 flavor variations are available

 

Pros & Cons

Pros

• Transparent ingredient list
• No artificial sweetener or color
• Moderate dose of caffeine
• 8 flavor options
• 60-day money-back assurance

Cons

• No creatine
• Some users report it tastes bad

Bottom Line

Transparent Labs’ BULK supplement is attractive to those whose primary focus is split between potential muscle gain and a pre-workout pump. While the taste is questionable, the product works well for most users.

As the name would suggest, BULK pre-workout is marketed to individuals who are looking to bulk up and gain muscle mass—but it should work for anyone, regardless of their fitness goals. It’s got an impressive line-up of ingredients, transparent labeling, and is free from artificial preservatives, sweeteners, and gluten. 

Nicole Davis, GGR Editor and certified nutrition coach, tried the Blue Raspberry flavor of BULK.

“It was tasty, and it mixed well,” she says, rating it a perfect 5-out-of-5 for both taste and solubility. “I experienced significant tingling and only took half a serving, so there’s something to be said of that mega dose of beta-alanine.”

Each serving contains 8 grams of citrulline malate, a staple in most pre-workouts these days as it can improve strength, aerobic performance, and ease temporary muscle soreness following intense exercise, according to a 2021 metanalysis³. Kudos to Transparent Labs for including the research-backed dose of this ingredient.

Next on the list is beta-alanine, which BULK has a whopping 4 grams per serving. Although that’s the recommended dose to take in a day to support improvements in muscular endurance⁴, it’s a hefty serving to take all at once. Just be aware you may be experiencing some tingles in your face and hands due to a condition called paresthesia.

Like other Transparent Labs products, BULK contains a blend of caffeine and L-Theanine—a combination shown to promote increased energy and reaction time⁵. Add in the L-Tyrosine⁶ and Alpha GPC⁷ and you’ve got yourself a nice little cocktail to support increased mental focus.

One important callout is that this pre-workout has 180 milligrams of caffeine, which is on the lower side compared to other pre-workouts. “Despite the lower caffeine content, I feel energized without jitters, and the focus it provides is like putting horse blinders on your brain and the only thing you can see are the weights,” says GGR performance editor and certified personal trainer Anthony O’Reilly. “The pump is also filthier than a pig rolling in mud.”

Besides the omission of creatine, the most researched supplement known to increase muscle strength and size⁸, there aren’t too many cons with this product. Based on reviews, the flavor appears to be less than desirable to many reviewers (but we liked it), and the 4 grams of BCAAs add nothing but “bulk” (no pun intended) to the product. 

But overall, this is a product that contains research-backed ingredients to enhance strength, stamina, focus, and energy, and could be suitable for bodybuilders or those just looking to pack on muscle.

Anthony has one warning: “The scoop is huge, bigger than most other pre-workouts.”

Want to learn more? Check out our Transparent Labs BULK Pre-workout review.

Best Pre-Workout for Women: Legion Athletics Pulse Pre-Workout

Good for: People looking for a 100% nature-based pre-workout that delivers a hefty dose of caffeine   

Best Pre-Workout for Women

Legion Athletics Pulse Pre-Workout

GGR Score: 4

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Product Highlights

• 100% nature-based
• Free from added sugar, food dyes, and other chemicals
• Full refund if not satisfied
• Can get with or without caffeine
• 15 flavors available

Pros & Cons

Pros

• All natural ingredients
• Free from dye and chemicals
• Naturally sweetened
• Intended to avoid the dreaded crash
• Full refund if not satisfied
• Can get with or without caffeine
• 15 flavors available

Cons

• Natural sweeteners make for a different taste—it may not be your cup of tea
• Only 21 servings per tub

Bottom Line

Formulated with all-natural ingredients, each of which are present at a high level, Pulse is a fan-favorite. If you’re trying to avoid artificial flavors and chemicals, this may be a good choice.

When it comes to pre-workout, women don’t actually need something different from men. We had men and women test the Legion Athletics Pulse Pre-Workout. It has been specifically designed to boost energy levels, support increased strength and endurance, and help reduce fatigue. The reason it’s so effective is that each ingredient is backed by scientific research and dosed at research-backed levels. We rated this high in terms of effects, giving it a 4 out of 5.

Jacob Penner, USA Weightlifting L-2 coach, has used Legion Pulse before more than two dozen workouts. He has personally tried roughly 50 pre-workouts himself, and says this is one of his favorites. “This blend has a 1:1 ratio of l-theanine to caffeine, so you get a really balanced experience,” he says. “If you set aside all of the high-stim pre-workouts, this is probably one of my favorites because every time I use it, I feel energized but not over-stimulated.”

Pulse contains 8 grams of citrulline malate, which is the exact dose used in research studies showing improvements in muscular endurance and strength performance in both men and women³. Each serving also has 3.6 grams of beta-alanine, which is the recommended daily dose to lead to support improvements in muscular endurance and reduce fatigue during high-intensity exercise⁴.

If you’ve never taken beta-alanine before, just be aware that it can cause paresthesia—a harmless prickling sensation usually felt in the hands, arms, or legs. This typically only happens the first week or so taking beta-alanine.

We can’t talk about Pulse without mentioning the 350 milligrams of caffeine (for two scoops)! It’s a hefty dose that will surely give you enough energy to fuel your workouts¹². This dose can be overwhelming to those who are sensitive to caffeine, but you can always just take half. To help prevent a potential energy crash post-workout, there’s 350mg of L-theanine, which can help ease some of the effects associated with caffeine use⁵.

Jacob and GGR editor Nicole Davis both really like the taste. Nicole, a precision nutrition coach, gave Blue Raspberry a 4 out of 5, saying, “While it mixes well, it does have a bitter taste and an unpleasant aftertaste.”

Jacob, however, tried the Peach Ring flavor, and he says the taste is a 5 out of 5: “I would drink it just for the taste.”

The only downside: Each serving is two scoops and there’s only 21 servings in a bottle—meaning if you take pre-workout every day you’ll run through this product pretty quickly. Regardless, I’m giving Pulse an A+.

For more, check out our Legion Pulse pre-workout review .

Best Pre-Workout for Men: XWERKS Ignite

Good for: Men looking for a quality pre-workout to help increase muscle strength and size

Best Pre-Workout For Men

Xwerks Ignite Pre-Workout

GGR Score: 4

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Product Highlights

• Designed to provide sustainable energy without the crash
• Uses a blend of caffeine, vitamin B6, vitamin B12, rhodiola rosea, DMAE, L-tyrosine, carnosyn beta-alanine, L-citrulline malate, as well as calcium and magnesium lactate.
• Xwerks claims that this product increases muscle growth and repair, enhances focus, and expands muscular endurance and work capacity
• Available in 4 flavors

Pros & Cons

Pros

• Natural ingredients
• Less caffeine than other pre-workout supplements on the market
• No crash
• Great-tasting

Cons

• Expensive
• May make you feel jittery or experience other side effects like headaches or digestive problems

Bottom Line

Xwerks Ignite is an all natural pre-workout supplement with both energy-boosting and focus-enhancing ingredients. It may be a good choice for those who want a clean and effective product with a dose of vitamins.

For what it’s worth, men and women don’t really have different needs when it comes to pre-workout, although we called this the best pre-workout for men. We do like XWERKS Ignite because is a naturally and artificially sweetened pre-workout chock full of ingredients shown to support increased performance and focus during workouts, which can benefit men (and anyone else who takes it). We also had both men and women test this product, and everyone agrees that it works well.

Nicole Davis, a GGR editor and precision nutrition coach who personally tried more than a dozen pre-workouts, used Ignite a few times prior to her workouts.

“Of all the pre-workouts I tried, this one gave me the best energy boost and helped with my focus, but I did experience tingling,” she says, giving it a perfect 5 out of 5 for its effects.

What I love most about this product is its combination of nootropics to support brain function and focus. If you’re What I love most about this product is its combination of nootropics to support brain function and focus⁹. If you’re new to the world of nootropics, they are a group of ingredients known as “cognitive enhancers,” which claim to promote increased mental alertness, as well as boost energy levels. Ignite’s formula contains Rhodiola Rosea¹⁰, DMAE Bitartrate¹¹, caffeine¹², and L-Tyrosine⁶—all scientifically backed ingredients that can aid in memory and concentration, while easing minor daily stress.

Ignite also contains beta-alanine, which can enhance muscular endurance and help regulate muscular pH.³ The 1.5-gram dose is half the recommended daily dose; however, if taken regularly, you may still see a benefit.

The 150-milligram dose of caffeine may be a little low for habitual caffeine users; however, it’s the perfect starting point for anyone new or sensitive to the effects of caffeine. 

Ignite does contain sucralose (an artificial sweetener). This isn’t much of a dealbreaker for me, as I’d prefer to drink a pre-workout that doesn’t taste like grass. However, if you’re on the lookout for a product free from anything artificial, you’ll want to steer clear of this one.

“This powder is very soluble,” Nicole notes, giving it a perfect score on that rating, “but I did think the Watermelon flavor was pretty artificial-tasting and too sweet for my liking.”

Read more about our experience with this pre-workout in our XWERKS Ignite review.

Best Pre-Workout for Beginners: Jacked Factory Nitrosurge  

Good for: Individuals looking for a beginner-friendly pre-workout to enhance energy and support focus in the gym

Best Pre-Workout For Beginners

Jacked Factory Nitrosurge Pre-Workout Powder

GGR Score: 4.25

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Product Highlights

• Vegan pre-workout 
• 180 mg of caffeine per scoop 
• Manufactured in USA in cGMP certified facility

Pros & Cons

Pros

• Available in multiple sizes: 30 or 60 servings
• Subscribe and save 15%
• Available in 11 flavors
• 100% money-back guarantee
• Manufactured in USA in cGMP certified facility
• Vegan
• Affordable at under $1 per serving (1 scoop serving)

Cons

• Mixed reviews on taste
• Mixed reviews on effectiveness
• Contains sucralose

Bottom Line

Jacked Factory Nitrosurge Pre-Workout is a generally positively reviewed pre-workout with 180 milligrams of caffeine and a large variety of flavor options.

Our expert product testers agreed Jacked Factory Nitrosurge is the best pre-workout for beginners because it gives you the option to use one or two scoops with clear labeling of dosages for both options. The one-scoop option, which we recommend for beginners, provides enough energy to help you power through your workouts without overloading you with pre-workout ingredients that rookies sometimes struggle with, such as beta-alanine (the face itch is no joke).

“I like that you still get 180 milligrams of caffeine with this so you get the energy, but without all the other effects,” says GGR Head of Content Kate Meier, who tested Nitrosurge along with members of her weightlifting team, giving it a 4 out of 5 for its effects on energy and focus. “If you do half a scoop of other pre-workouts, you don’t get all that caffeine.”

The 180 milligrams of caffeine is about what you’d get in two 8-ounce cups of coffee.

One of Kate’s weightlifting teammates tried a two-scoop portion and said he got a boost from it, though it was “mild” compared to stronger pre-workouts.

Kate and her team tried the Strawberry Margarita flavor of Nitrosurge, giving it a perfect 5 out of 5 for taste. Kate calls it “wildly delicious,” noting, “I’d drink this by the side of a pool over ice. I could drink it all day. It is by far my favorite pre-workout.”

Another reason we like Nitrosurge for beginners is that it’s simple, and we mean that in the best way possible. Aside from caffeine, you’re also getting L-Citrulline for oxygen and nutrient delivery¹⁶, L-Theanine, which when combined with caffeine can help increase energy and reaction time⁵ We love a pre-workout that focuses on providing high-quality ingredients, rather than some trendy stimulants with little research to back them up.

It should be noted that you won’t get the optimal doses of these and other ingredients if you only take one scoop, but once you’re more comfortable with taking a pre-workout you can easily move onto a two-scoop serving or a stronger pre-workout.

Read all of our thoughts on this product in our Nitrosurge pre-workout review.

Best Budget Pre-Workout: Beyond Raw Lit

Good for: Those who want a high-quality and affordable pre-workout powder

Best Budget Pre-Workout

Beyond Raw Lit Pre-Workout

GGR Score: 4

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Product Highlights

• Produced by well-known retailer GNC
• Transparent label
• Ingredients to support energy, mental clarity, and pump

Pros & Cons

Pros

• Full dosage of beta-alanine at 3.2 g
• 250 mg of caffeine for a burst of energy
• ElevATP promotes energy from your own mitochondria
• Combination of nitrosignine and l-citrulline increases nitric oxide
• Competitively priced at $1.50/serving
• Partnered with Jolly Rancher for a familiar taste

Cons

• Creatine is under-dosed at only 1.5 g
• Sucralose is a cheap sweetener

Bottom Line

Lit is a delicious, potent pre-workout that comes from a company with almost a century of experience learning what works and what doesn’t. This product is safe and intended to serve a variety of consumers, from first time gym-goers to the experienced athlete.

To be honest, Beyond Raw Lit isn’t the cheapest pre-workout but we think it gives you the most bang for just a few extra bucks. It costs around $1.33 per serving when purchased one time, or about $1.20 if put on a recurring subscription (most pre-workouts range from $1.50-$2 per serving).

“This is a good training pre-workout,” Jacob Penner, USAW-L2 coach and owner of Endless Strength Weightlifting, says in our LIT pre-workout review. “I’m not wired, I’m just moving through my workout with that pre-workout ‘warm.’ “This is a happy medium between those high-stim pre-workouts or the ones that get you wired, and the ones that have zero effect.”

It has a clinically-recommended 3.2-gram dose of beta-alanine to help with muscular endurance, 250 milligrams of caffeine, and a 1.5-gram dose of creatine to help with muscle strength and recovery. All of that is enough to give it a 4 out of 5 when it comes to formulation.

Additionally, it contains an ingredient called elevATP, a combination of apple extract and ancient peat that’s been linked to increased levels of Adenosine triphosphate (ATP), your body’s energy source.

Overall, Jacob rated his workout experience with Beyond Raw Lit a 4 out of 5.

This affordable pre-workout supplement comes in 11 flavors. Jacob tested the Jolly Rancher Blue Raspberry and gave it a 4 out of 5. “Reminds me of the blue raspberry slushies at the movies,” Jacob says. “I’ve taken this brand many times in the past and had other flavors from, including Gummy Worm, and I like all the flavors I’ve tried.”

Best-Tasting Pre-Workout: Podium Fuse

Good for: Anyone looking for a no-frills, good-tasting, pump-producing pre-workout

Best-Tasting Pre-Workout

Podium Fuse Pre-Workout

GGR Score: 4.4

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Product Highlights

• Pre-workout with full transparency of ingredients
• Free of banned substances
• 200 mg of caffeine with 50 mg of theacrine
• 3.2 g of beta alanine
• Available in Blue Razz Slushie, Peach Mango, and Sour Watermelon

Pros & Cons

Pros

• Full disclosure of ingredients
• Third-party tested
• 200 mg of caffeine
• Contains beta alanine and L-citrulline
• Gluten-free
• Dairy-free and soy-free

Cons

• Contains artificial sweetener
• L-citrulline is underdosed

Bottom Line

Created by 5-time CrossFit Games champion Mat Fraser, CrossFit media team alum Heber Cannon and Marston Sawyers, and Paul Haverland, Podium Nutrition brings their Fuse Pre-Workout with full transparency of key ingredients and dosage levels. Fuse contains beta-alanine, L-citrulline, and 200 milligrams of caffeine. The supplement is third-party tested and is available in three flavors.

We’ve tried about 75 pre-workout supplements, and our favorite when it came to taste belonged to Podium Fuse, created by five-time CrossFit Games champion Matthew Fraser. Jacob Penner, a USAW-L2 coach and owner of Endless Strength Weightlifting, rated the Blue Razz Slushie flavor a 5 out of 5.

“Tastes is fantastic,” he says. “Reminds me of an Icee. I was only supposed to be testing this, but I will definitely use the entire tub.” He rated the solubility a 5 out of 5, saying it blends perfectly with about 20 ounces of water.

The great taste isn’t the only upside to this pre-workout. Jacob gave its effectiveness a 4.5 out of 5, and added that he felt it was the most energized and focused he felt from a pre-workout that isn’t high-stim (it only has 200 milligrams of caffeine, about the same as two eight-ounce cups of coffee, plus 50 milligrams of teacrine, a natural compound acts similar to caffeine but helps slow the nervous system when taken at lower doses).

“It’s not perfect, but it’s great,” Jacob says. “I feel really energized and clear, optimistic, even.”

As a former CrossFitter who’s still in the industry, it makes sense that Fraser formulated this pre-workout for people who are doing longer, high-volume workouts. One of the key ingredients that helps users accomplish this is beta-alanine, which helps delay muscle fatigue by buffering lactic acid production in the muscles.

Beta-alanine is most efficient for efforts lasting between one and 10 minutes, according to the National Academy of Sports Medicine’s certified sports nutrition coach course, which is about the length of most CrossFit WODs, or workouts of the day. (The same time frame also applies for many bodybuilding, powerlifting, and functional training workouts).

Best Caffeine-Free Pre-Workout: 1st Phorm Endura-Formance

Good for: Individuals looking for a nature-based, caffeine-free pre-workout

Best Caffeine-Free

1st Phorm Endura-Formance

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Product Highlights

• Combines creatine and beta-alanine 
• Enhances strength, power, and endurance
• Increases muscle hydration 
• Promotes oxygen and nutrient delivery to muscles
• Available in four flavors

Pros & Cons

Pros

• Added creatine
• Reportedly effective
• No caffeine
• No jitters or post-workout crash
• Includes PeakO2 adaptogen blend

Cons

• Taste is not for everyone
• Sucralose included

Bottom Line

Endura-Formance is formulated with all the key ingredients one would look for in a pre-workout drink. While the taste is not for everyone, most users experienced improved performance at the gym.

1st Phorm manufactures a range of dietary supplements including protein powders and bars, BCAAs, and of course, pre-workouts. Endura-Formance is their premium pre-workout product containing research-backed ingredients shown to enhance muscular endurance without caffeine or other stimulants.

Certified personal trainer and former competitive triathlete Amanda Capritto used Endura-Formance when training for her races and says it always gave her a boost, giving it a 5 out of 5 for effects. “I love taking this before all types of workouts, but especially endurance workouts since it has ample sodium,” Amanda says in her 1st Phorm Endura-Formance review.

As a reminder, sodium is an electrolyte that can help fuel longer workouts that leave your clothes drenched in sweat. “It also contains the clinical dosage of creatine which is awesome to see, plus beta-alanine, betaine anhydrous, and L-tyrosine, all great ingredients in pre-workout,” Amanda adds.

Amanda points to two other ingredients that make this a perfect fit for runners: PeakO2 and S7. “PeakO2 is a patented compound that is said to increase oxygen utliization while decreasing lactate, a combo that results in greater work capacity,” Amanda explains. “S7 is a blend of seven nutraceuticals that has been clinically shown to increase nitric oxide production by up to 230 percent.”

In English, these compounds may help you get stronger and faster.

As far as taste, Amanda says the Berry-Lemonade flavor is one of the best-tasting supplements she’s tried in her long fitness career. “It’s fantastic: Not too sweet, slightly tart, no weird aftertaste,” she says, rating it a 4.5 out of 5.

Best Vegan Pre-Workout: Onnit Alpha Brain

Good for: People who want a vegan-friendly pre-workout that does the job well

Best Vegan Pre-Workout

Onnit Alpha BRAIN Pre-Workout

GGR Score: 4

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Product Highlights

• 200 mg of caffeine
• Includes beta alanine and L-citrulline
• Priced around $3/serving; subscribe-and-save option available
• 2 flavors currently available

Pros & Cons

Pros

• 200 mg of caffeine
• Tiger's Blood flavor tastes great
• Includes 225 mg of ashwagandha extract
• Contains beta alanine and L-citrulline
• Subscribe-and-save option is available

Cons

• Only 2 flavors available, and Yuzu Peach isn't popular among our product testers
• $3/serving is expensive
• Key ingredients like citrulline and beta-alanine are under-dosed

Bottom Line

Onnit's Alpha BRAIN Pre-Workout is a unique blend of ingredients that our testers enjoyed for workouts where they wanted to be focused and energized. It only comes in two flavors; the Tiger's Blood flavor is our preferred choice.

Onnit’s Alpha BRAIN Pre-Workout took us by a bit of a surprise, and it contains all-natural and vegan ingredients.

Two of our product testers (USA Weightlifting coaches and certified personal trainers) found it highly beneficial before their workouts, rating it a 4 out of 5 for its positive effects. 

We got our hands on the only two flavors this pre-workout comes in: Yuzu Peach and Tiger’s Blood. Four people on GGR Head of Content Kate Meier’s weightlifting team tested Alpha BRAIN for multiple workouts. Every single person commented on their increased focus and energy going into the workout.

“I felt incredibly clear and prepared for my lifting session,” says Jacob Penner, USAW-L2 coach and owner of Endless Strength Weightlifting. “While I didn’t get the tingles like I do with other pre-workouts, I definitely still got a pump.”

At first glance, the formulation is clearly unique.

Alpha BRAIN Pre-Workout has some of the common ingredients you’ll find in most of these supplements, earning an overall 4 out of 5 for its formulation. It has 200 milligrams of caffeine, but is under-dosed in both beta-alanine (2.4 grams) and l-citrulline (2.4 grams), according to clinically-backed recommended dosages. The formula is also missing betaine anhydrous, which is well-studied for its beneficial effects on muscular power and work capacity, as well as creatine, the most-researched sports supplement that has proven beneficial effects on increased exercise performance and muscle mass.

However, a noticeable addition is ashwagandha, an herb known for its calming effects.

“Alpha BRAIN does contain some novel ingredients like NooGandha which is a patented form of Ashwagandha, a nootropic that recent research² has shown to have benefits to athletic performance,” says Destini Moody, registered dietitan. 

Alpha BRAIN also contains Dynamine, which acts as an enhancement to caffeine by increasing alertness and energy levels. “Be careful, though; Onnit warns that if you decide to take this supplement, you should not do it in combination with any other foods, drinks or supplements that contain more than 50 milligrams of caffeine,” Destini says.

As far as taste goes, be warned: None of our testers enjoyed Yuzu Peach, calling it bitter (“I couldn’t even finish mine,” Kate says). However, Tiger’s Blood got our stamp of approval, bringing a much more enjoyable blend of coconut, watermelon, and strawberry flavors. Overall, we rated this a 4 out of 5 for taste.

This pre-workout is more expensive than most, ringing in at $3 a serving. However, Onnit offers a subscribe-and-save option.

For more, read our full Onnit Alpha Brain Pre-Workout review.

Best Natural Pre-Workout: Pre-Lab Pro

Good for: People looking for a pre-workout free from artificial dyes and flavoring

Best Natural

Pre-Lab Pro

GGR Score: 4

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Product Highlights

• Natural berry flavor
• Moderate caffeine content
• Vegan, vegetarian, GMO-free
• 1 serving is 1 scoop
• Nootropic-enhanced

Pros & Cons

Pros

• All-natural ingredients
• Vegan and vegetarian
• Gluten-free, soy-free
• Non-GMO
• Nootropic-enhanced

Cons

• Moderate dose of caffeine may not be enough for everyone
• Only 1 flavor available

Bottom Line

Pre-Lab Pro is vegan and vegetarian-friendly, allergen-friendly, non-GMO, soy-free, gluten-free, and free from artificial flavors and synthetic additives

Pre-Lab Pro is free of artificial dyes and sweeteners, and uses natural ingredients like red beet powder and Himalayan pink salt to provide increased energy, blood flow, and focus. Taking a closer look at the ingredient label, I can see that Pre-Lab uses research-backed ingredients to provide a balance between strength, focus, and energy.   

Nicole Davis, GGR Editor and our expert product tester, says in our Pre-Lab Pro review: “The reason I keep taking this despite its not-so-great taste is because of the effects,” she says. “I really like it.” Those effects include increased energy and focus, which she credits to the included nootropics. “I really feel focused and energized when I take this,” Nicole says.

Nicole warns, however, that this pre-workout might not be for the heavy hitters. For one, it only has 80 milligrams of caffeine and 2.2 grams of l-citrulline, a compound found to increase blood flow and create skin-splitting pumps. Most pre-workouts have around six grams of l-citrulline.

“Someone who wants to feel super stimulated and get a pump would not like this product,” Nicole says, rating the overall effects a 3 out of 5. So if you came looking for incredible muscle pumps, grab your dumbbells (or adjustable dumbbells) and look elsewhere .

On the bright side, it contains l-theanine, an amino acid that when combined with caffeine provides increased energy, enhanced cognition, and reduces stress.

As Nicole mentioned, the taste isn’t the best. Both her and expert product tester Brandon rated the Natural Berry flavor (the only option at this time) a 2 out of 5 and Nicole says it smells like cocoa(?). “It tastes like drinking a sour Flintstones vitamin,” she says.

The other downside is the price. At nearly $3 per serving, it won’t fit everyone’s budget but if you’re looking for something that’s clear of artificial ingredients and still provide some benefits this is your best bet.

Best Sweetener-Free Pre-Workout: Naked Nutrition Naked Energy Pre-Workout

Good for: People looking for a pre-workout free from sweeteners and artificial coloring

Best Sweetener-Free Pre-Workout

Naked Nutrition Stim-Free Pre-Workout

GGR Score: 4.13

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Product Highlights

• Caffeine-free/stimulant-free 
• Plant-based ingredients 
• Claimed to improve focus, performance, and recovery
• Includes CarnoSyn beta-alanine
• Unflavored
• No additives or artificial ingredients
• Third-party tested for efficacy

Pros & Cons

Pros

• No additives or artificial sweeteners
• Non-stimulant
• Non-gmo
• Vegan and keto friendly
• Free from sugar, soy, and dairy

Cons

• Some don’t care for the taste
• Not a lot of reviews of the non-stim version

Bottom Line

If you are looking for a clean pre-workout supplement with a simple list of natural vitamins and minerals, Naked Nutrition's Stim Free Pre Workout may be for you.

If you’re looking for a simple pre-workout without any sweeteners, Naked Nutrition Naked Energy Pre-Workout’s unflavored option may be a good fit (the flavored ones include sweeteners). The unflavored supplement is gluten-free, vegan-friendly, and non-GMO. Also, there are no proprietary blends in Naked Energy, which is third-party tested. That means that what’s on this label is exactly what’s inside this product both in terms of ingredients and dosing, which is why we we feel confident in making this our pick for the best natural pre-workout.

Nicole Davis, GGR senior editor and a certified nutrition coach, says Naked Energy is a “nice little pick-me-up” when it comes to energy and gives it a 4 out of 5 for effects. It comes with the industry standard 200 milligrams of caffeine but doesn’t have some of the other pre-workout classics, such as l-citrulline or beta-alanine.

It does have one gram of creatine, which is better than nothing but not enough to cause a significant uptick in strength and muscle mass. Overall, we’d recommend this for a beginner who’s just getting into pre-workout and wants to know what it feels like to take a jolt of caffeine before placing themselves under the barbell.

When it comes to flavors, Naked Nutrition has three—all of which contain no artificial sweeteners: Unflavored, Fruit Punch, and Citrus. Nicole tried the unflavored option and said it was a bit bitter, though it would go well with a sports drink.

The 90 cents per-serving cost is another big plus in our books, and each container comes with 50 two-scoop servings.

Other Pre-Workouts We Tested and Researched

There are lots and lots of pre-workouts on the market. We liked plenty more than just 19, but some just didn’t make the cut. 

• HugeSupplements Wrecked: While we can agree that caffeine can boost energy levels and provide focus to a workout¹¹, too much caffeine can have the opposite effect³⁴. Wrecked contains a combination of four different stimulants: caffeine anhydrous (250 milligrams), Di-caffeine malate (100 milligrams), Eria Jarensis extract (250 milligrams) and Theobromine (150 milligrams). Individuals who are sensitive to caffeine may experience less than desirable side effects, like rapid heart rate, and jitteriness. Not to mention, Eria Jarensis Extract (N-phenethyl dimethylamine) is a banned substance in some countries and by some sports associations. Find out more in our Wrecked Pre-Workout review.
• BPI Sports One More Rep: One More Rep is an inexpensive pre-workout with a decent dose of caffeine (300 milligrams) per serving…and that’s about it. Some of the other ingredients, like L-Citrulline, are underdosed, and each serving only has 6 grams of active ingredients. Additionally, the product contains a proprietary energy blend, so it is difficult to know how much Theobromine, Phosphatidylcholine, or Yohimbe extract is actually in the product.  
• BPN Flight Pre-Workout: Although it contains more than 300 milligrams of stimulants, BPN’s Flight only has 2 grams of L-Citruline and the recommended dose is closer to 6-8 grams.
• BPN Endopump: This is the stim-free version of BPN Flight, and while we enjoyed the taste we don’t feel like it offered anything that you can’t find in other pre-workouts.
• Insane Labz Psychotic Pre-Workout: Save your money. This popular pre-workout contains a number of stimulants, but it’s comprised of proprietary blends so it’s difficult to figure out how much of each ingredients is in this pre-workout powder. Read our Psychotic Pre-Workout review for our full thoughts.
• El Jefe Pre-Workout: We’re actually fans of this high-stim pre-workout, despite the use of proprietary blends, because they tell us outright how much caffeine is in it—300 milligrams, plus 100 milligrams di-caffeine malate, a buffered form of caffeine that stays in your system longer. “It kicked in almost right away,” one of our expert product testers said in our El Jefe pre-workout review. “I didn’t feel like my skin was crawling, but still had that energy. The biggest thing was the focus—this is one of the best feelings of being “locked in” compared to other pre-workouts I’ve tried (I’ve used 20-30 different ones).”
• Ryse Godzilla Pre-Workout: Ryse has gone semi-viral on TikTok, but is it worth the hype? “This is a stronger pre-workout than what I have used before; and this is the first time I really felt the strong tingles,” says Rose, a member of Kate’s weightlifting team, “and I have a strong tolerance to caffeine.” Our Ryse pre-workout review has our full thoughts and ratings.
• Ghost Pre-Workout: We’ve tested dozens of pre-workout powders, and somehow Ghost pre-workout made us more stimulated than those with many more stimulants. “You won’t be sitting still and relaxing,” Jacob says. “I wouldn’t say it’s too stimulating, but I definitely feel excitable after taking it.” This isn’t a good or bad thing, just something to note.
• Bucked Up Woke AF: Registered dietitian and supplements expert Bob Iafelice said he could not endorse this product because of the large number of stimulants, including some banned by the NCAA, NFL, and MLB. “Is this product worth the risk? I don’t think so,” Iafelice says in our Woke AF pre-workout review. “Other than the stimulant package, it’s a good product with significant amounts of key ingredients such as citrulline malate and beta-alanine.”
• RedCon1 Total War: This popular pre-workout supplement has a good formulation, though you can find similar products at a more affordable per-serving cost. That said, if you have the money for it we’ve had some of the best workouts of our lives while taking this, as you can see in our Total War Pre-Workout review.
• Apollon Nutrition Hooligan: This is a pre-workout for seasoned veterans who need an extra kick in the pants in the form of 450 milligrams of caffeine and 200 milligrams of di-caffeine malate. GGR Performance Editor Anthony O’Reilly, who has a high caffeine tolerance, said he’d only take this on days he’s going for PRs or has a prolonged training session.
• Swolverine PRE: This stim-free pre-workout is on the expensive side.

How We Picked and Tested The Best Pre-Workouts

Deciding on the 19 best pre-workouts was no easy feat. We weighed the pros and cons of each product after analyzing these factors and using our GGR supplement testing methodology:

Pre-Workout Supplement Ingredients

When you’re on the search for a good pre-workout formula, make sure it contains a majority—if not all—of the common pre-workout ingredients below.

Benefits of Pre-Workout

Wondering why you should consider drinking a pre-workout before your next sweat session? Some benefits include:

Promotes Increased Energy

Pre-workouts are probably best known for their ability to support increased energy and focus during workouts. Caffeine is well-known for its ability to boost energy and endurance levels during intense workouts¹², and nitric oxide boosters (like citrulline¹⁵ and beetroot extract¹⁷) can promote blood flow, which may result in more oxygen and nutrients being delivered to your muscles to maximize performance.   

Improves Muscle Strength

Pre-workouts can enhance strength in several ways. For one, they can provide you with more energy so that you hit your workouts harder and increase your training volume. Pre-workouts can also help you recover faster in between sessions so you’re taking less time off.

But, perhaps the most important ingredient for increasing strength is creatine. Creatine, which is present in some pre-workouts, aids in energy production during short, intense efforts and has been shown to increase strength when combined with resistance training in numerous research studies⁷. *

Supports Enhanced Cognition

Ingredients like L-Theanine⁵, Rhodiola rosea¹³, and L-Tyrosine⁶ can help you stay focused and motivated throughout your workout. Nootropics like these have also been shown to enhance memory, attention, and concentration⁹. 

Combat Fatigue

One way to boost stamina during your workouts is to combat feelings of fatigue. Caffeine has been shown to stimulate the release of endorphins, which in turn can lower one’s perception of effort and muscle pain associated with exercise¹². Supplementation with beta-alanine⁴ has been shown to increase intramuscular stores of carnosine. Carnosine works as an intracellular buffer to reduce the accumulation of hydrogen ions–ultimately delaying fatigue³⁶.

What To Look For in Pre-Workout

When you’re ready to purchase a pre-workout, keep these factors in mind.

Look For Key Ingredients 

Caffeine¹², citrulline¹⁶, beta-alanine⁴, and creatine⁸ can help maximize your energy and strength while reducing fatigue.

Research-Backed Dosages

Make sure key ingredients are present in research-backed dosages. There are countless research studies that pinpoint the minimal dose needed to experience energy- or strength-boosting effects from ingredients like beta-alanine and creatine, but here are a few you should know before you start shopping:

Research-backed doses of pre-workout ingredients:

• Caffeine: 200 milligrams 
• Creatine: At least 3 grams (5 grams is the daily recommended dose per day but not many pre-workouts contain this much)
• Citrulline: 6 grams 
• Citrulline Malate: 6-8 grams 
• Beta-Alanine: 3 grams 

Try To Avoid Proprietary Blends

These blends will make it difficult to know the exact dosages used. A detailed ingredient list that clearly states the dose of each ingredient will ensure you know exactly what you are consuming. 

Choose Products That Are Third-Party Tested 

This means that a company, not affiliated with the supplement manufacturer, evaluates the dietary supplement to ensure what is printed on the label is actually inside the product. 

Check Twice If You’re An Athlete

If you’re an athlete, it’s critical that your pre-workout is free from any banned substance. Look for the Informed Sport, NSF, or Banned Substance Control Group (BSCG) logos on the product’s packaging to ensure the product has been batch-tested. 

RELATED: Best supplements for men

Is Pre-Workout dangerous?

When taken as directed, pre-workouts are generally considered safe to use for healthy individuals. There are special populations, like pregnant women and adolescents, who should avoid them altogether though. Always check with your doctor before taking a new supplement.

If you’re taking a new pre-workout, it’s recommended that you start with half the dose to see how your body reacts and then gradually increase from there. You should never consume more than the recommended dose, especially if the product contains stimulants like caffeine. 

When Should I Take Pre-Workout?

The name pretty much gives it away—pre-workouts should be taken before your training session, with most people downing their supplement 20-30 minutes before they intend to start seriously training. The key phrase there is “seriously” training because you don’t want the caffeine to hit while you’re stretching or warming up and wear off before you even hit the weights.

RELATED: The Best Ashwagandha Supplements

If you’re someone who works out in the afternoons or evenings, you should know that caffeine can sometimes stay in your system several hours after you take it. That means if you down a pre-workout even at 1 p.m., the caffeine can cause disruptions in your sleep cycle or make it hard for you to fall asleep in the first place. Consider using one of the best stim-free pre-workouts or moving your workout to earlier in the day.

FAQs About the Best Pre-Workouts

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Dr. Krissy Kendall, Ph.D

Krissy Kendall, Ph.D., is a lecturer in Exercise and Sports Sciences within the School of Medical and Health Sciences at Edith Cowan University (Perth Western Australia). Her research areas and interests include examining physiological and performance adaptations to high-intensity interval training, dietary supplement interventions to enhance the effects of exercise, and the therapeutic effects of creatine monohydrate. She has published 60 peer-reviewed journal articles and 6 book chapters in areas related to exercise, body composition, nutrition, and recovery.

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