14 Best Pre-Workout Supplements of 2025: Tested by Fitness and Nutrition Experts

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 and transparent labeling and is free from artificial preservatives, artificial sweeteners, and gluten. 

Nicole Davis, GGR director of content and a 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, enhance aerobic performance, and ease temporary muscle soreness following intense exercise, according to a 2021 metanalysis². 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 dose³ 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 experience some tingles in your face and hands due to a condition called paresthesia. Dr. Leann Poston says, “If you experience tingling sensations, try using a divided lower dose.”

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 about 200 milligrams of caffeine, which is average for a pre-workout. “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 top pre-workout product that contains research-backed ingredients to enhance strength, stamina, focus, and energy. It 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.

Looking for a pre-workout that won’t make your skin crawl or give you itches? Try out Gorilla Mode, which is our top pick for the best pre-workout without beta-alanine.

Available in both caffeinated and non-caffeinated versions, Legion Athletics Pulse is 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, 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.”

RELATED: Best Low-Caffeine Pre-Workout

Pulse contains 8 grams of citrulline malate, the exact dose used in research studies showing improvements in muscular endurance and strength performance in both men and women⁴. Each serving also has 3.6 grams of beta-alanine, the recommended daily dose for supporting improvements in muscular endurance and reduced fatigue during high-intensity exercise⁵.

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 during the first week or so of taking beta-alanine. Both the caffeinated and stim-free versions of Pulse contain beta-alanine.

RELATED: Legion Athletics Coupon Code

Jacob and GGR Head of Content 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 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 are only 20 servings in a container—meaning if you take pre-workout every day, you’ll run through this product pretty quickly. And with the price costing over $2 a serving, Pulse can start costing a lot. Regardless, I’m giving Pulse an A+.

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

If you need a more affordable pre-workout, take a look at Jacked Factory Nitrosurge Pre-Workout. A serving of Nitrosurge can cost under a dollar, depending on the size of the container that you purchase.

Our expert product testers agreed Jacked Factory Nitrosurge is the best pre-workout drink 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 Senior Director 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. The 360 milligrams of caffeine in a two-scoop dose, however, may be too much for some people, especially smaller individuals and those with caffeine sensitivity. Dr. Leann Poston warns, “While the FDA says 400 milligrams per day is safe for most people, this is unlikely to be the only source of caffeine for someone in a day.”

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 also get L-citrulline for oxygen and nutrient delivery¹¹, 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.

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. Each serving only costs about a dollar, earning a 5 out of 5 for the price per serving, which makes it much easier to use a two-scoop serving if needed.

Athletes should also be mindful that Nitrosurge isn’t third-party tested, and may need to opt for a supplement that is. Read all of our thoughts on this product in our Nitrosurge pre-workout review.

For a pre-workout for athletes, take a look at Transparent Labs LEAN, which is formulated to support lean muscle mass and is also Informed Choice certified.

We gave Transparent Labs Stim-Free pre-workout a near-perfect 4.5 out of 5 on its formulation. It is essentially a caffeine-free version of their standard pre-workouts for those who prefer to train at night, or simply want all their caffeine to come from coffee. The primary ingredient is citrulline malate, which a 2021 review² stated was vital for nitric oxide production to help support skeletal muscle function and improve blood flow to muscles. The other main ingredients are beta-alanine and betaine.

RELATED: Best Pre-Workout Without Beta-Alanine

Huperzine A, Taurine, and L-Tyrosine are also added to help with mental focus, especially since there’s no caffeine to help with mental alertness. Anthony O’Reilly, GGR’s Performance Editor and expert product tester, said he didn’t miss the caffeine jolt.

“I usually need a little pick-me-up to remain focused on my workouts,” Anthony says, “but after taking this I might have to change my supplement stack. I felt focused at all times and there was no energy crash at the end of my workout.” 

Sodium and potassium are electrolytes that promote hydration. Beetroot powder is added for color and can also help improve nitric oxide production.

Amanda Capritto, GGR staff writer and expert product tester who also tested this pre-workout, said she was especially impressed by the flavor, giving it 4.5 out of 5 stars.

“I got Cherry Limeade,” says Amanda. “It’s tart and not overly sweet like a lot of other flavors, which I appreciate. This is one of the only Transparent Labs supplements that I do not have to purposely dilute.”

Amanda also gave it 4 out of 5 for the effects, saying it produced a fantastic pump when she took it.

Read more about our experience using this pre-workout in our Transparent Labs stim-free pre-workout review.

For those looking for caffeine and other energy boosts in their pre-workout, there’s El Jefe Pre-Workout, which has a combination of caffeine and another stimulant, Eria Jarensis, to provide a big boost in energy and focus.

We had multiple testers try various flavors of Cellucor C4, and everyone agreed each was a 5 out of 5 in the taste department, which is why we think this is the best tasting pre-workout. “Icy Blue Razz never fails,” says certified personal trainer and GGR Performance Editor Anthony O’Reilly. “And actually, I’ve liked every flavor of C4 I’ve tried.” 

Nicole Davis, a Precision Nutrition coach and GGR Head of Content, calls it the “quintessential pre-workout flavor, probably because it’s the one I used when I first started taking pre-workout and the one I’ve probably had the most of over the years.

“It’s definitely sweet but not too sweet in my opinion,” she continues. Some customer reviews complain of an aftertaste, but many of our testers have yet to experience that.

C4 Original is considered the No. 1 pre-workout in the country, not just for its taste, though that doesn’t hurt. It’s carbohydrate-free and contains 200 milligrams of caffeine per serving—a similar dose found in about 2 cups of coffee. 

“I will sometimes do a caffeine detox, and this is a great powder for dipping your toes back into the stim pool,” Anthony says. “You’re not going to get Mr. Olympia-level pumps from it, but your sleeves will feel a bit tighter than they were before you started the workout.”

Anthony gave the overall effects a 4-out-of-5-star rating.

It also contains 2 grams of beta-alanine, which, if taken consistently, can help reduce the accumulation of metabolic waste productions⁹ (like hydrogen ions) and help prevent muscular fatigue. 

At under $1 per serving when placed on a subscription, the original C4 is one of the most affordable pre-workout powders on the market and gets a 5 out of 5 on pricing (most pre-workouts range from $1.50-$2 per serving). You can also use a C4 Coupon Code to save even more money.

It should be noted that some ingredients in C4 Original are underdosed. For example, it only has 1.2 grams of l-citrulline when the clinically recommended dose is closer to 3 to 6 grams. Cellucor offers other versions of their popular workout that have higher doses of these ingredients, though you’ll have to pay a little extra. 

Check out our full C4 pre-workout review for more.

For a per-workout with more proper dosages of key ingredients, check out Transparent Labs BULK. This pre-workout contains science-backed dosages of caffeine, citrulline malate, and beta-alanine.

Nutricost Pre-X can cost anywhere from $0.63 to $0.83 per serving, depending on the container size and flavor you order, which earns a strong 5 out of 5 for the price per serving. This is typically the part where we’d say something like “You get what you pay for,” but in this case, you’re getting more bang for less buck. 

“I think this is one of the best, and I’ve tested more than 50 pre-workouts,” says Jacob Penner, a Level-2 USA Weightlifting coach. “This feels like a clean product without anything stupid in it, so it’s not causing negative side effects. I feel the way I should feel after taking a pre-workout.”

RELATED: Pre-Workout Nausea: What Causes It And How Can You Prevent It?

Each scoop comes with 300 milligrams of caffeine for energy and focus, 4 grams of L-citrulline to help with nitric oxide production and get a pump, and 1.5 grams of betaine anhydrous for strength output and muscular endurance. We’re knocking one point off for formulation and giving it a 4 out of 5 because there are extra stimulants, such as DMAE, a mild stimulant that some people may be sensitive to. 

Jacob and his weightlifting partner Micky said the pre-workout mainly helped them with focus, and both said there was no crash despite the high number of stimulants. “With this one, even two hours after taking it, I didn’t have a comedown or feel tired,” says Micky. “I could still work really hard through my sessions.”

Some cheaper pre-workouts tend to be lacking when it comes to taste—but again, that doesn’t apply to Nutricost. Jacob rates the Blue Raspberry flavor a 5 out of 5 and says he remembers their other flavors being just as good. “I have always liked the Nutricost pre-workout for the taste. They do a really good job,” he says in our Nutricost Pre-X Pre-Workout review. 

If we had to say one bad thing about Nutricost it would be that it doesn’t completely mix when shaken with water, getting a 4 out of 5 for solubility. “This dissolves almost all the way, but there are still some little bits—like little beads,” Jacob says. 

Looking for a more soluble pre-workout for mixing? Try Jacked Factory Nitrosurge, which not only got top marks from our team for solubility, but also received high marks on taste as well.

If you’re looking for one of the simplest and healthiest pre-workouts 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. We feel confident in making this our pick for the best natural pre-workout.

Nicole Davis, GGR director of content 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.

It does have 1 gram of creatine, which is better than nothing but not enough to cause any 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.

Amanda Capritto, a certified personal trainer and former GGR writer, also tested this in the Citrus flavor and loved it, giving it 5 out of 5 for the flavor.

The 90 cents per-serving cost is another big plus in our books, and each container comes with 50 two-scoop servings, earning 5 out of 5 for the price per serving. However, the 14-day return policy is pretty short compared to other companies, and they don’t accept opened containers, either.

Get our full thoughts in our Naked Energy pre-workout review.

If you’d like the comfort of a money-back guarantee, try Legion Pulse. Although a little pricier, Legion provides a “No Returns Necessary” guarantee that lasts 365 days for first-time buyers.

C4 Energy is a well-known pre-workout drink with 200 milligrams of caffeine as well as ingredients like beta alanine and citrulline. We love the flavors and the price point of this classic drink. For those who don’t want to bother with a shaker bottle, C4 Energy Drink comes in cans so you can just grab it and chug for your energy boost.

RELATED: Best Pre-Workout Gummies

The convenience isn’t the only reason to consider this energy drink. It contains 200 milligrams of caffeine per can, which is similar to what you’d find in most pre-workout powders. We like that it includes beta-alanine and citrulline, two ingredients known to help with strength gains, but C4 doesn’t say how much of either is in each can. It’s still better than other energy drinks that just give you caffeine and nothing else. We give it a 3 out of 5 on formulation.

Another huge plus is it comes in 8 flavors, including a pink Starburst (the best kind) flavor and a Skittles flavor. You can also get it carbonated or non-carbonated. Jacob Penner, a USAW Level-2 weightlifting coach, and his teammate Micky have tried multiple flavors of C4 Energy and award them a 5 out of 5 on taste. “We have tried all the flavors, and we genuinely like most of them,” Jacob says. “They aren’t too sweet.”

Jacob also gave the effects 5 out of 5 stars, saying, “You feel energized and focused, a little tingling, but generally, really good on C4. That’s why it’s a classic.”

At over $2 a can, this is a pricier option than most pre-workouts on this list. But being that it’s a convenient drink for on the way to the gym, it’ll be worth it to most people. Check out our C4 energy drink review for more details about this energy drink.

If you’re looking for less expensive options, try out Nutricost Pre-X, which contains 300 milligrams of caffeine per serving, all for under $1 per serving.

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 Senior Director 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.

RELATED: Onnit Coupon Code

“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 underdosed 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 research¹⁰ has shown to benefit athletic performance,” says registered dietitian Destini Moody. 

Alpha BRAIN also contains Dynamine, which acts as an enhancement to caffeine by increasing alertness and energy levels. This makes it one of the best pre-workouts for focus. “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, and they all called 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, which is why we only gave it 1 out of 5 stars for the price per serving. However, Onnit offers a subscribe-and-save option.

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

You might want more flavor options that Alpha BRAIN’s two. For that, I recommend Legion Athletics Pulse, which has over 20 flavors between their regular and stim-free options.

Creatine is the most-studied sports supplement on the planet, with countless researchers affirming¹⁶ it can help with muscle gain and boost your performance in the gym. This is why many people combine it with their pre-workout of choice, but we think it’s better to use Optimum Nutrition Gold Standard Pre-Workout since each scoop contains a research-backed 3 grams of creatine per scoop. 

Overall, we’re rating this a 4 out of 5 for its formulation. We would’ve liked to see more L-Citrulline (there’s less than 1 gram), and the 175 milligrams of caffeine is slightly lower than the 200 milligrams we typically like to see in pre-workouts. Still, GGR Senior Director of Content and certified personal trainer Kate Meier says her weightlifting team got consistent results when using it. 

“Great focus and great energy level from this,” she says. “Not the strongest pump, but this is always a reliable choice for pre-workout.” Due to the lack of a pump, we’re rating the effects a 4 out of 5. 

Another reason why Kate and her weightlifting team love Optimum Nutrition so much is because it’s third-party tested for banned and harmful substances, earning it a 5 out of 5 for transparency. 

RELATED: Optimum Nutrition Amino Energy Review

The taste is another 5 out of 5, with each member of Kate’s team raving about the four flavors available: Watermelon, Green Apple, Fruit Punch, and Blueberry Lemonade. “They’re sweet but not too sweet,” Kate says. I should note, though, that some customer reviews complain about a synthetic, chemical aftertaste.

As an added bonus, it earns a 4.5 out of 5 on pricing since each scoop comes out to $1.10. 

Gold Standard Pre-Workout is sweetened with sucralose and also contains artificial flavoring. For a more natural pre-workout, try out Transparent Labs BULK. This natural pre-workout contains no artficial fillers or dyes.

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 Head of Content 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.

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

As Nicole mentioned, the taste isn’t the best. Both she and expert product tester Lindsay Scheele 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 over $2 per serving, it won’t fit everyone’s budget, but if you’re looking for something that’s clear of artificial ingredients and still provides some benefits, this is your best bet.

RELATED: Best Natural Pre-Workout

Want a natural pre-workout that tastes a bit better? Try Naked Nutrition Naked Energy, particularly the Citrus flavor; it received top marks from our testers.

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 and speed up the recovery process after a tough treadmill workout.

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.

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.

This pre-workout is stim-free, meaning there’s no caffeine, but that’s a good thing in a running pre-workout. Caffeine raises your heart rate and too much could lead to cardiovascular issues, especially when you’re taking it before running.

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 utilization 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, and they help this formula earn 3.75 out of 5 stars for the formulation.

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. People seeking natural ingredients should be aware that there are artificial sweeteners and flavors in this pre-workout, however.

The price is middle-of-the-road for pre-workouts, costing about $1.50 each serving. Oddly enough, there is a subscription option, but it doesn’t save you any money or net you free shipping either. Check out our 1st Phorm Endura-Formance review for an in-depth look at this pre-workout.

If you’re less into running and more into lifting, try out Kaged Pre-Kaged Stim-Free Pre-Workout. The stim-free formula contains L-citrulline and creatine HCl to help boost your energy and fuel your muscles during strength training.

El Jefe is one of the strongest pre-workouts we’ve tested and one that we only recommend for experienced gym-goers who are accustomed to the effects of pre-workout. It has 500 milligrams of caffeine, which is very high, and also contains two other stimulants: yohimbine (which a study published in Research in Sports Medicine¹⁷ shows can help improve body composition) and Eria Jarensis (known to be even stronger than caffeine).

RELATED: Is Pre-Workout Bad for Your Heart?

Eria Jarensis is a banned substance according to the World Anti-Doping Agency¹⁸ (WADA). Athletes who compete in drug-tested sports will want to stay clear of this formula. That said, NutriCartel says their supplements are third-party tested for heavy metals, micros, and label accuracy so we’ll rate it 3 out of 5 for third-party testing.

Kate Meier, GGR’s Senior Director of Content and a certified personal trainer who tested this pre-workout, gave the taste and solubility 4 out of 5 stars. “I tried the orange creamsicle flavor and thought it was good. It reminded me of an orange smarty. It wasn’t too sweet or too tangy,” she reported.

She didn’t give it a perfect score in this category because she had an issue with the aftertaste. “This pre-workout mixed pretty well, but I did notice a slight chalky aftertaste,” she noted.

El Jefe also earned 4 out of 5 stars for side effects. Kate appreciated how quickly she noticed it working and how laser-focused she felt. “It kicks in almost right away and gives you a big pump. I didn’t feel like I was crawling out of my skin, but I definitely felt energized. El Jefe helped me focus more than almost any other pre-workout I’ve tried—and I’ve used twenty or thirty different kinds,” she commented.

This is one of the pricier pre-workouts on this list, with El Jefe costing as much as $2.75 per serving; still, the focus and energy from it might be worth it for some. Learn more about our experience testing this high-stim pre-workout in our El Jefe pre-workout review.

If the stimulant content of El Jefe is a bit intimidating, or you simply are sensitive to caffeine, try out Transparent Labs Stim-Free Pre-Workout. Even though it has no caffeine, it has researched-backed doses of citrulline malate and beta-alanine, sure to help you through your workout.

4 Gauge claims to increase muscle pumps, support improved focus and motivation, promote blood flow, and increase stamina so you can work out longer and harder. Taking a closer look at the ingredient label, I can see that 4 Gauge uses research-backed ingredients to provide a balance between strength, focus, energy, and muscle pumps.

Nicole Davis, GGR Head of Content and our expert product tester, says in our 4 Gauge Pre-Workout review, “We gave this one the ‘best pre-workout for a pump’ title and I agree with that—I felt pretty jacked during and after my workout!” 

4 Gauge provides 150 milligrams of caffeine per serving—not the highest amount we’ve seen in pre-workouts, but enough to provide a small boost of energy. Perhaps more impressive is the combination of caffeine and L-theanine found in the product. When taken together, this dynamic duo can support increased energy levels, enhance cognitive function, and help ease daily stress levels.

If you came looking for incredible muscle pumps, grab your dumbbells (or adjustable dumbbells) and listen up. The research-backed combination of citrulline malate and beetroot extract can contribute to significant increases in nitric oxide production, supporting blood flow and nutrient delivery to your muscles. 

This research-backed supplement includes 100 milligrams of Rhodiola rosea to promote improved focus and 500 milligrams of L-carnitine to curb temporary muscle soreness, although this is a low dose of L-carnitine compared to the 2 to 3 grams per day found to relieve pain in a 2020 systematic review¹⁵.

The downside? At about $1.80 per serving (including shipping), it can get quite pricey if you use pre-workout even multiple times per week.

“4 Gauge mixes really well, but I wasn’t a huge fan of the flavor,” Nicole says. “If you’re someone who doesn’t like overly sweet pre-workouts, this might be a great option for you.”

Overall, Nicole gave the flavor 4 out of 5 stars.

Need a second opinion? One of our expert product testers, certified personal trainer Lindsay Scheele, tried this supplement for her 4 Gauge pre-workout video review.

If you need something a little sweeter than 4 Gauge, then consider Alani Nu Pre-Workout. Although marketed as a women’s brand, anyone can enjoy the several sweet and fruity flavors offered.