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If you’re reading this, you know most of the best pre-workout supplements contain a good deal of caffeine, but that buzzy energy feeling it gives isn’t for everyone. If you don’t consume much caffeine or avoid it entirely, you’re probably wondering if there’s a pre-workout that can take your training up a notch without making you feel irritable or keeping you awake at night. 

The answer is yes, there are pre-workout powders that contain low amounts of caffeine, or none at all, that still enhance endurance, increase pump, or help you feel more mentally dialed in without the side effects that come along with higher doses of caffeine. 

More low-caffeine pre-workout powders are popping up to meet the needs of caffeine sensitive gym-goers. There’s no clear definition for low-caffeine pre-workout and we realize some people want a small dose of caffeine for energy, while others prefer none.

We’ve included both low-caffeine and caffeine-free options on this list of the best low-caffeine pre-workout. For even more of our favorite non-stim pre-workouts, check out our roundup of the best stim-free pre-workout.

Our team of certified nutrition coaches, certified personal trainers, and other fitness experts share their testing experiences and I provide a registered dietitian’s POV on the benefits of the non-caffeine ingredients. Let’s get into our picks for the best pre-workout without high doses of caffeine.

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.

Best Low-Caffeine Pre-Workout

Best Low-Caffeine Pre-Workout Overall: Transparent Labs Stim-Free Pre-Workout

Good for: Evening exercisers and athletes who need certified supplements

Best Overall

Transparent Labs Stim-Free Pre-Workout

GGR Score: 4.08 starstarstarstarstar

Product Highlights

  • Stim-free pre-workout
  • No caffeine
  • 7 flavors available
  • Easily mix with water
  • Good for people who work out at night
  • Won't give you the jitters or tingling sensations

Pros & Cons

Pros

  • Free of artificial colors, sweeteners, and other additives
  • Non-stim (no caffeine)
  • Won't give you the jitters
  • Designed to increase nitric oxide uptake in the muscle cells
  • Can subscribe and save

Cons

  • Those who want caffeine should look elsewhere
  • Doesn't contain creatine or BCAAs

Bottom Line

Transparent Labs Stim-Free Pre-Workout is an uncaffeinated pre-workout powder that will not give you the jitters or tingling commonly associated with pre-workout supplements. This pre-workout contains a blend of citrulline malate, beta-alanine, L-tyrosine, taurine, and elevATP, a compound claimed to increase ATP activity in muscle cells.

It’s no surprise a Transparent Labs product takes our top recommendation. Because everything Transparent Labs makes is third-party tested, formulated with high-quality, well-researched ingredients, and delivers clinically-effective dosages, their products often appear on our lists of best-loved supplements.

Everything you need to know about the caffeine content in Transparent Labs Stim-Free Pre-Workout is in the name. It contains absolutely zero caffeine or other stimulant ingredients, which means it won’t make you feel wired or jittery. Of course, without any caffeine, you won’t feel the same pick-me-up as with pre-workout that contains even a small amount of caffeine.

Still, the formula is packed with evidence-based ingredients. The biggest players are citrulline malate1, beta-alanine2, and betaine anhydrous3, which help enhance blood flow to muscles, support muscular energy production, and delay muscular fatigue. 

There’s also the amino acid taurine4 that’s linked to reduced muscle fatigue, L-tyrosine5 for enhanced focus, and electrolytes for hydration. Need more convincing? The patented ingredients ElevATP and Senactiv are present, which may support cellular energy production for improved endurance, plus Huperzine A, a nootropic that may boost cognitive function.

transparent-labs-stim-free-pre-work-out-cover

We also love this formula because it’s naturally sweetened with stevia, colored with beetroot extract, available in seven flavors, and Informed Choice certified. Former GGR staff writer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, tried this pre-workout in the Cherry Limeade flavor. She rated it 4.5 out of 5 stars for taste and thought it struck the perfect balance between sweetness and tartness. She says she experienced a “fantastic pump” and felt like it helped her mental focus.

One thing to note: Don’t be surprised if you spy some floaters. Amanda had chunks in her drink even after mixing in a shaker bottle, but a handheld frother or even a whir in the blender (if you have time!) can help.

For a more in-depth look into the ingredients and our tester’s experience, check out our Transparent Labs Stim-Free Pre-Workout review.

Price per serving$1.67
Caffeine content0 mg
Notable ingredientsBetaPure™ Betaine Anhydrous, Taurine, L-Tyrosine, SenActiv®, elevATP®, BioPerine®, Huperzine A, Himalayan Sea Salt, Potassium Chloride
FlavorsBlue Raspberry, Cherry Limeade, Orange, Peach Mango, Sour Grape, Strawberry Lemonade, Tropical Punch

Best Natural Low-Caffeine Pre-Workout: Legion Pulse Caffeine-Free

Good for: Natural ingredient enthusiasts who don’t mind paying extra

Best Natural

Legion Athletics Pulse Pre-Workout

GGR Score: 4.35 starstarstarstarstar

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.

Let’s get this disclaimer out of the way: Legion Pulse doesn’t come cheap. There are just 20 servings per container, so if you use it daily, be prepared to invest. If you’re a firm believer in all-natural ingredients, the price might be justified. According to Legion, every ingredient in this pre-workout is sourced from plants and animals, so there’s nothing artificial to worry about. It’s also third-party tested and Labdoor verified.

We like that this is free from proprietary blends and the dosages of key ingredients match what researchers found to be beneficial. Speaking of key ingredients, this pre-workout contains citrulline malate, beta-alanine, and betaine anhydrous to enhance pump and support muscular energy levels. It also contains Alpha-GPC6, a chemical made from choline that’s linked to enhanced cognitive function and physical performance.

Legion Pulse Scooper

Legion Pulse Pre-workout comes with or without caffeine. If you want low caffeine, be sure to purchase the stim-free version, which is a caffeine-free pre-workout and comes in six flavors. GGR head of content, Nicole Davis, CPT, PN1-NC, tried the Blue Raspberry flavor and rated it 4 out 5 stars for taste and 4.5 out of 5 stars for solubility. 

It’s sweetened with a combo of erythritol and stevia, which Nicole thought bordered on too sweet, but you can tone it down by diluting it with a bit more water. If you’re interested in the caffeinated version, you can read more in our Legion Pulse review.

Price per serving$2.25
Caffeine content0 mg
Notable ingredientsCitrulline malate, beta-alanine, L-theanine
FlavorsFruit Punch, Grape, Sour Candy, Blue Raspberry, Tropical Punch, Green Apple

Best Nootropic Low-Caffeine Pre-Workout: Pre-Lab Pro

Good for: Gym-goers who want a modest energy boost

Best Nootropic

Pre-Lab Pro

GGR Score: 3.2 starstarstarstarstar

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 made by Performance Lab Group, who produces supplements with all-natural ingredients and third-party testing. It’s the priciest on this list and you don’t quite get a month’s supply, with just 20 servings per container. However, it’s one of the few true low-caffeine pre-workouts we’ve found, so that fact, combined with no artificial ingredients and Informed Sport certification, may be worth the splurge.

Each serving contains 80 milligrams of caffeine, which is comparable to an 8-ounce serving of regular coffee7. It also contains the amino acids L-theanine and L-tyrosine. When combined with caffeine, researchers have found this nootropic mix8 delivers a bigger boost to energy and cognitive function than using just caffeine.

It does contain several nitric oxide boosters in the form of Setria Performance, which is a blend of L-citrulline and L-glutathione, and beetroot powder. However, it’s lacking beta-alanine and betaine anhydrous, which may be why our testers didn’t notice as much of a pump. 

A frothy, red shake rests just behind a prominently placed container of Pre Lab Pro pre-workout.

If you like flavor options, you’ll be bummed to know this only comes in a Berry flavor, which got mixed reviews from our product testers. Nicole Davis, GGR’s head of content and a certified nutrition coach, thought it tasted more acidic than she expected and not in a good way, while another tester found the flavor offensive and undrinkable. They rated the taste 2 out of 5 stars and you can read their complete thoughts in our Pre Lab Pro review.

Price per serving$2.95
Caffeine content80 mg
Notable ingredientsL-theanine, L-tyrosine, L-citrulline, L-glutathione, beetroot powder, B vitamins, vitamin D3, iron
FlavorsNatural Berry

Best-Tasting Low-Caffeine Pre-Workout: Genius Pre

Good for: Those who want a great-tasting pre-workout stacked with beneficial ingredients

Best-Tasting

The Genius Brand Genius Pre

GGR Score: 4.26 starstarstarstarstar

Product Highlights

  • Caffeine-free nootropics-based pre-workout 
  • Doubles as a productivity booster 
  • No artificial sweeteners or flavors

Pros & Cons

Pros

  • Subscribe and save 20%
  • 30-day satisfaction guarantee (from the ship date)
  • Available in 4 flavors

Cons

  • Only available in 20 serving containers
  • No 3rd-party certifications
  • May cause skin tingling

Bottom Line

The Genius Brand Genius Pre is a stimulant-free, nootropic-based pre-workout designed to help improve your focus and performance in the gym. It has very positive reviews, although customers do wish they could buy containers with more than 20 servings so they didn’t have to purchase as often.

Every product tester who has been called upon to sample Genius Pre raves about its taste and, no surprise here, given it a 5-star taste rating. It comes in four flavors and Jacob Penner, a USA Weightlifting Level 2 Coach, boldly proclaimed the Blue Raspberry flavor was the best-tasting pre-workout he’s come across, likening it to a frosty blue convenience store slushie. 

While a delicious pre-workout makes it loads more fun to sip, it’s only as good as its ingredients. Luckily, Genius Pre comes through in a big way with an impressive formulation that’s free from proprietary blends and artificial ingredients. The ingredients don’t include any caffeine, but there’s plenty going on to support mental clarity, energy production, and endurance during intense workouts. 

The usual pre-workout players are here in clinically-effective doses, including citrulline malate, beta-alanine, betaine anhydrous, and taurine. Jacob said he felt relaxed, clear, calm, and focused after taking this. That’s likely due to the presence of several nootropics, including tyrosine, AlphaSize, theobromine, and Huperzine A. 

Genius Pre Workout 4

A unique ingredient is rhodiola extract9, which is an adaptogen that’s been linked to reduced oxidative stress and improved workout recovery. Get the full ingredient breakdown in our Genius Pre-Workout review

The only thing that could make this pre-workout better is if it were third-party certified. Genius claims their products are third-party tested, but it doesn’t have one of our preferred certifications, nor is it approved for sport.

Price per serving$1.89
Caffeine content0 mg
Notable ingredientsL-citrulline malate 2:1, betaine anhydrous, CarnoSyn beta-alanine, AstraGin, ElevATP, L-tyrosine, L-arginine, taurine, AlphaSize (50% alpha-GPC), rhodiola extract, theobromine, HICA (α-hydroxyisocaproic acid), Huperzia serrata (1% Huperzine A)
FlavorsGrape Limeade, Sour Apple, Blue Raspberry, Sour Cherry

Best Budget Low-Caffeine Pre-Workout: Nutricost Stim-Free Pre-Workout

Good for: Those who don’t want to spend a ton and aren’t bothered by artificial ingredients

Best Budget

Nutricost Pre-SF Pre-Workout

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Stim-free and caffeine-free pre-workout
  • 30 servings per container
  • Third-party tested
  • Gluten-free and non-GMO

Pros & Cons

Pros

  • Gluten-free
  • Non-GMO
  • Third-party tested
  • Affordable price per serving
  • Contains vitamins and minerals

Cons

  • Won’t have the stimulants some are looking for
  • Customer reviews are mixed over the taste

Bottom Line

For those who prefer fewer stimulants in their supplements, Nutricost Pre-SF is an affordable stimulant- and caffeine-free pre-workout available in three different flavors. Along with vitamins and minerals, the stim-free pre-workout also comes with L-citrulline and beta-alanine.

Nutricost Stim-Free Pre-Workout is our wallet-friendly pick. You can typically find it for around $1 per serving, which is great if you have a limited budget or are already spending more than you’d like on other supplements, like protein powder. You won’t be getting all-natural ingredients or an approved for sport pre-workout, but you know what they say—you get what you pay for.

This pre-workout comes in three flavors, which contain artificial flavoring and are sweetened with sucralose. It has an average rating of 4.1 out of 5 stars based on over 600 Amazon reviews. Customers are pleased with their results and say this product helps them concentrate and provides a solid pump.

This formula is caffeine and stimulant free, but it includes tyrosine, Alpha-GPC, and Huperzine A to support concentration and cognition. It has our favorite pump and endurance enhancing duo, with 6 grams citrulline and 1.2 grams beta-alanine per serving, to be exact. 

If you’re trying to lose body fat, this formula contains 1.5 grams of carnitine10 per serving, which is a substance that may help your body burn stored fat as energy. Carnitine can also help reduce lactate levels to ward off muscle fatigue and soreness. This pre-workout also contains Gamma Butyrobetaine (GBB), which helps support carnitine levels in the body.

Price per serving$1.40
Caffeine content0 mg
Notable ingredientsB vitamins, L-citrulline, beta-alanine, taurine, arginine, L-carnitine, L-tyrosine, AlphaSize/Alpha-GPC, GBB, Evodiamine, Huperzine A
FlavorsBlue Raspberry, Peach Mango, Pink Lemonade

Best Organic Low-Caffeine Pre-Workout: Garden of Life Sport Organic Plant-Based Energy

Good for: Beginners who want a no-fuss formula for a gentle pick-me-up

Best Organic

Garden of Life Sport Organic Plant-Based Energy + Focus

GGR Score: 3.9 starstarstarstarstar

Product Highlights

  • Vegan pre-workout 
  • Gluten and dairy free 
  • USDA organic and non-GMO 
  • Certified B Corp and Carbonfree certified

Pros & Cons

Pros

  • Caffeine from natural sources
  • No artificial flavors, colors, or sweeteners
  • NSF-Certified for Sport and Informed-Choice Certified
  • Company is a Certified B Corp and Carbonfree certified

Cons

  • Only available in 2 flavors
  • Mixed reviews on taste
  • Number of servings per container differs by flavor

Bottom Line

Garden of Life Sport Organic Energy + Focus is a vegan pre-workout with a large number of certifications attesting to quality and accuracy of ingredients. Customer reviews for the taste were mixed, although reviews are mostly positive.

Organic Plant-Based Energy is a pre-workout that’s part of the Garden of Life Sport product line, so it’s designed with safety in mind. The ingredients are 100% organic and sourced from plants and the product is both Informed Choice certified and NSF Certified for Sport. For a supplement that’s organic and approved for sport, it’s also affordably priced.

The main ingredients are found in the “antioxidant energy blend” and “nitric oxide blend.” The first contains caffeine sourced from Coffeeberry, which provides a modest 85 milligrams of caffeine per serving, plus a couple fruit extracts for extra antioxidant power. 

The second blend includes spinach, beetroot, and kale, all of which are natural veggie sources of nitrates and nitrites the body uses in nitric oxide production. However, it’s only 1 gram, which is not enough to give you a major pump the way other nitric oxide boosting ingredients do. If you mostly want your pre-workout to gently raise energy with little to no other benefit, this is a good choice.

As for flavors, it comes in Blackberry and Blackberry-Cherry, which doesn’t give you much variety. Anthony O’Reilly, CPT, CNC, and GGR performance editor, tried the Blackberry-Cherry and rated it 5 stars for both solubility and taste. 

If you like pre-workout that tastes more sweet than sour, you’ll like this. Anthony described it as sweet like candy, but in a good way. The version he tried is sweetened with erythritol and stevia. The other version is sweetened with cane sugar and has 10 grams of added sugar per serving.

Price per serving$1.43
Caffeine content85 mg
Notable ingredientsVitamin B12, spinach, beet, kale
FlavorsBlackberry, Blackberry-Cherry

Best Low-Caffeine Pre-Workout With BCAAs: Optimum Nutrition Amino Energy

Good for: Anyone who wants an energy boost plus amino acids to support recovery

Best with BCAAs

Optimum Nutrition Essential Amin.o Energy

GGR Score: 3.5 starstarstarstarstar

Product Highlights

  • Designed for energy and muscle recovery 
  • 100 mg of caffeine 
  • 5 g of amino acids 
  • 11 flavor options

Pros & Cons

Pros

  • Affordable
  • Wide variety of flavors (11)
  • Caffeine from natural sources

Cons

  • Some flavors sold out
  • Not all flavors offered in both sizes
  • Contains sucralose

Bottom Line

ESSENTIAL AMIN.O. ENERGY provides energy and muscle recovery with many loyal customers.

Optimum Nutrition Amino Energy is more of an amino acid supplement than it is a true pre-workout, but it contains a low dose of caffeine so we included it on this list. If you’re not a fan of traditional pre-workout ingredients or how they make you feel (hello, face tingles), this product is a good choice for a straight shot of energy without all the extras.

This is the highest caffeine formula on this list, with 100 milligrams of caffeine sourced from green tea and green coffee beans, but it’s still in line with the amount in a regular cup of coffee. The only other key ingredient is a proprietary blend of amino acids that includes eight of the nine essential amino acids, plus arginine, beta-alanine, citrulline, glutamine, taurine, and tyrosine. You only get 5 grams total of amino acids per serving, so it’s not enough to match clinically-effective doses. 

It does include all three BCAAs, but again, since they’re part of a proprietary blend, we don’t know if they’re in the recommended ratio of 2:1:1, which is considered the best ratio for BCAAs for maximum benefit. Still, the amino acids count toward your daily intake and, combined with dietary sources, can support the post-workout repair and recovery processes. Without the typical pre-workout pump ingredients, this could be a good choice to boost energy before a cardio session.

ON Amino Energy 7

This isn’t the highest quality as far as ingredients, since it’s sweetened with sucralose and contains some additives, like xanthan gum, sunflower lecithin, and carrageenan. The upside to those ingredients is this product dissolves into a super smooth drink. 

If those aren’t dealbreakers, this is an affordable option that’s Informed Choice certified and comes in a ton of flavors. Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, really liked the Green Apple and rated it a 4 out of 5 for taste. She described it as “tart, but sweet, and super fruity” and didn’t experience any artificial aftertaste. Read more of Amanda’s thoughts in our Optimum Nutrition Amino Energy review.

Price per serving$0.70
Caffeine content100 mg
Notable ingredientsCaffeine, amino acids
FlavorsBlue Raspberry, Blueberry Lemonade, Blueberry Mojito, Concord Grape, Fruit Fusion, Green Apple, Juicy Strawberry, Orange, Strawberry Lime, Watermelon, Wild Berry

Other Low-Caffeine Pre-Workout We Researched

The following are caffeine-free and stimulant-free pre-workouts, which may not be right for you if you like a small amount of caffeine for energy. Still, they’re solid stim-free options that contain beneficial workout ingredients, but ultimately didn’t make our list of top picks.

  • Huge Supplements Pump Serum Non-Stim: This contains a bunch of patented ingredients designed to give you a serious pump. It’s effective, but expensive and sweetened with sucralose, which ultimately kept it off our list.
  • 1st Phorm Endura-Formance: We liked that this contains added creatine monohydrate to support muscle endurance and power. It also contains a blend of adaptogens and whole food antioxidants, but it’s sweetened with sucralose.
  • RAW Nutrition Pump: This contains electrolytes to support hydration. It’s a decent budget pick, but our testers thought some active ingredients are underdosed and it contains artificial sweetener and flavoring.
An image of Raw Nutrition Pump pre-workout

How We Picked and Tested the Best Low-Caffeine Pre-Workout

Researching and testing fitness supplements is a big part of what we do at GGR. Our product testers are exercise and nutrition professionals who include certified personal trainers, nutrition coaches, and pro-level weightlifters. 

Our testers know taste is important to customers, but they look at the complete picture of each product they taste-test to find the best, most effective supplements. Here’s the criteria we considered to pick the best low-caffeine pre-workout:

  • Caffeine content: There’s no official amount of caffeine that classifies pre-workout as low-caffeine versus moderate in caffeine. For this list, we considered only pre-workouts that contain 100 milligrams or less caffeine per serving, which is about what’s found in a cup of coffee. Since your definition of low-caffeine may differ from ours, we included products that contain small amounts of caffeine, plus several options that are totally caffeine-free.
  • Formulation: After considering caffeine content, we checked for the presence of evidence-based ergogenic ingredients, such as arginine, beta-alanine, betaine anhydrous, BCAAs, citrulline, taurine, and tyrosine. We checked the dosages of the active ingredients to see if they matched the amount recommended by researchers for maximum effectiveness and looked for versatile formulas that can benefit endurance activities, strength and weightlifting routines, and even workout recovery. We also checked for the presence of artificial versus natural ingredients, especially sweeteners, and tried to keep the fake stuff to a minimum. 
Genius Pre Workout 1
  • Cost: In every roundup, we include products at a range of price points, including budget and splurge-worthy picks, to hopefully connect readers with something that fits their budget. We know pre-workout is often just one supplement in your supplement stack, so we want to include affordable options.
  • Flavors: Most pre-workouts come in fruity flavors. We did our best to include products that give you several flavor options to satisfy both sweet and sour preferences. 
  • Personal experience: Of course, our testers share their thoughts on how pre-workout tastes, but they’re also using themselves as guinea pigs to see if these products do what they claim to. If a pre-workout promises a pump or sharpened focus, our testers look for those results and report back on any benefits and side effects they experience.

Benefits of Low-Caffeine Pre-Workout

Caffeine may be the most popular pre-workout ingredient, but it’s not the only thing that can give your exercise performance a boost. Here’s a recap of the benefits of using a low-caffeine pre-workout:

  • Energy boost: A low-caffeine pre-workout will boost energy and sharpen mental focus. Caffeine-free formulas won’t deliver the same quick energy as even a small amount of caffeine, but other ingredients, like nootropics, can benefit cognition and help you feel ready to crush a workout.
  • Lower risk of stimulant side effects: A decreased risk of pre-workout side effects is one of the biggest reasons to choose a low-caffeine pre-workout. Pre-workout with higher hits of caffeine can lead to a post-workout crash, jitters, headache, irritability, and mess with your sleep schedule.
  • Boosts exercise performance: Low-caffeine pre-workout is designed to enhance blood flow to deliver oxygen and nutrients to muscles when they’re most needed to improve endurance, power, and strength. You may notice muscles feel fuller or appear bigger, which is called muscle pump, as more blood flows to muscles.
  • Enhances workout recovery: Some ingredients, like amino acids, BCAAs, and creatine may make workout recovery easier by decreasing muscle fatigue and soreness.
  • Supports hydration: Some pre-workouts contain electrolytes to replace those lost during activity. The water you use to mix your pre-workout also counts toward your daily fluid intake.
  • Supports healthy sleep habits: Low-caffeine and stim-free formulas won’t have you losing sleep, especially if you use them to work out in the afternoon or evening. A good night’s sleep is important to help your body recover and support overall well-being.
  • Supports overall health: If a pre-workout helps you improve physical fitness and body composition, that obviously improves your overall health. Certain ingredients have been linked to other health benefits, like nitric oxide boosters for supporting heart health and normal blood pressure, adaptogens for reducing stress, and antioxidants for combating inflammation.
Man drinking EHP Labs Pride Pre-workout

Dosing and Interactions 

Follow the directions on your chosen pre-workout for the proper dosage. Most pre-workouts have a scoop buried somewhere in the powder—you may have to go digging for it the first time you open the container. The included scoop is sized to provide you with the correct dosage. 

Most pre-workout powders instruct you to take one or two level scoops as a serving. If your pre-workout gives you a range or recommends using multiple scoops for laser focus or a more powerful pump, we suggest starting on the low end to see how you handle it before increasing the dosage.

RELATED: When To Take Pre-Workout

If you experience any side effects after taking pre-workout, you can try decreasing the dosage to half a serving. If that doesn’t work, it’s probably not the right product for you. Not to worry, there are plenty of other fish in the supplement sea.

Low-caffeine pre-workout comes with a lower risk of stimulant-related side effects, but that doesn’t mean you’re in the clear. Even low doses of caffeine can cause side effects in individuals very sensitive to caffeine or those who aren’t used to consuming it. 

All amounts of caffeine count toward your daily total, which the Food and Drug Administration recommends capping at 400 milligrams of caffeine7 per day. If you consume other caffeinated products, like coffee, tea, soda, energy drinks, and chocolate, you’ll want to do some math to make sure you’re not overdoing it.

It’s extra important for certain populations, including those who are pregnant or breastfeeding and individuals with certain health conditions, to be aware of their caffeine intake and keep it to a minimum.

Other ingredients, like adaptogens and herbals, can interfere with some prescription medications. For that reason, we recommend anyone taking medication check with a doctor before starting any new supplement. Even if you don’t take medicine, a healthcare provider can inform you of potential side effects and interactions with other supplements to watch for.

A person is shown pouring a scoop of Transparent Labs Stim-Free Pre-Workout into a shaker glass.

Third-Party Testing

At GGR, we give preference to supplements that are third-party tested and recommend that you do, too. Dietary supplements aren’t regulated by the FDA, so third-party testing is an extra step manufacturers can take to show customers they’re committed to ingredient quality, purity, and safety. 

You can usually find information on a brand’s approach to testing on its website. Some brands claim they do internal testing, but independent third-party testing by a qualified lab is the gold standard. Look for testing seals on pre-workout labels, such as NSF, USP, or Informed Choice. NSF for Sport and Informed Sport certifications verify supplements are free from banned substances and approved for sport.

FAQs About Low-Caffeine Pre-Workout

What pre-workout has the lowest caffeine?

Pre Lab Pro is one of the lowest caffeine pre-workouts we’ve found. It has 80 milligrams of caffeine per serving, which is a little less than what’s in an 8-ounce cup of regular coffee.

What is the most healthy pre-workout?

We prefer pre-workout that’s free from artificial ingredients and third-party tested. The amount of caffeine in pre-workout should fit your caffeine tolerance, whether it’s high or low.

Is Bucked Up caffeine-free?

Bucked Up makes high-stim, low-stim, and stim-free pre-workouts. The 100 Series pre-workouts contain 100 milligrams of caffeine per serving and the non-stimulant pre-workout is caffeine-free.

How much caffeine should a low-stim pre-workout have?

There’s no official criteria, but we consider 100 milligrams of caffeine or less per serving low-stim. Stim-free pre-workouts should be caffeine-free.

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

References

  1. Gough LA, Sparks SA, McNaughton LR, et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021;121(12):3283-3295. doi:10.1007/s00421-021-04774-6
  1. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30. Published 2015 Jul 15. doi:10.1186/s12970-015-0090-y
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