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When you shop for pre-workouts, you’ll find many that contain caffeine. But does your pre-workout really need caffeine to maximize your training and improve your physical performance? Nope, not necessarily! Plenty of the best stim-free pre-workout formulas can put a pep in your step at the gym. 

In this Onnit Total Strength + Performance review, we’ll break down the science behind the supplement’s formula and share our personal experiences with the product. We put it to the test, analyzing its formula, taste, solubility, and more to give you a comprehensive look at the product in true GGR fashion.

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. GGR also recommends choosing a product that has been third-party tested for quality.

We’re On It When It Comes to Pre-Workout Testing

GGR testers have used 68 pre-workouts to date, relying on our pre-workout supplement testing methodology to provide readers with a comprehensive and standardized view of the products we try. We’re a team of personal trainers, coaches, professional athletes, and registered dietitians, and we personally order, open, and use the supplements we review.

In our pre-workout reviews, we rate products on a scale of 1 to 5 based on the following categories:

  • Formulation
  • Taste
  • Solubility
  • Side Effects
  • Third-Party Testing
  • Price per Serving
  • Customer Reviews
  • Customer Service

Onnit Total Strength + Performance

Onnit Total Strength & Performance Pre-Workout

GGR Score: 3.3 starstarstarstarstar
Community Score: 4 starstarstarstarstar

Product Highlights

  • Plant-based
  • Blended with botanical ingredients, vitamins, and adaptogens 
  • Third-party tested
  • Deemed banned substance-tested

Pros & Cons


  • Website links to controlled studies
  • Plant-based
  • Band-substance tested and approved
  • Gluten-, soy-, dairy-, and caffeine-free


  • Only one flavor
  • Some consumers did not like the taste
  • Some consumers also say it does not mix well

Bottom Line

Onnit’s Total Strength & Performance provides a unique blend of botanical ingredients, adaptogens, and vitamins to enhance performance leading to research-backed strength gains.

A Quick Look at Onnit Total Strength + Performance

Onnit hypes Total Human Optimization, a commitment to get strong in the places we’re weak and embracing growth where we have room to grow. To support their customers on their journey to optimization, Onnit offers fitness equipment and sports nutrition supplements. Many Onnit products, like Alpha Brain and Shroom Tech, forgo artificial ingredients and prioritize whole foods. But their pre-workout deserves a little razzmatazz, too!

A scoop of Onnit Total Strength + Performance dumped out on the lid of the container

Onnit Total Strength + Performance is a caffeine-free pre-workout formula that aims to improve mental focus while maximizing muscle retention and endurance.

RELATED: Does Pre-Workout Help Build Muscle?

Before You Buy

  • Onnit Total Strength + Performance contains several proprietary blends.
  • Onnit Total Strength + Performance costs approximately $2 per serving. 
  • There are no artificial ingredients in this Onnit pre-workout. 

Is Onnit Total Strength + Performance Worth It?

Onnit Total Strength + Performance offers a unique perspective on a pre-workout supplement. It’s a stim-free formula that’s packed with potent ingredients designed to support athletic performance. Still, it may not be the right fit for everyone, especially at its above-average cost of $2 per serving.

RELATED: Best Cheap Pre-Workout

If you’re mindful of the ingredients in your sports nutrition supplements, you might be intrigued by Onnit Total Strength + Performance. There are no artificial ingredients, and it’s Informed-Sport certified. However, at the same time, if you’re mindful of the ingredients in your supplements, you might be wary of Onnit Total Strength + Performance pre-workout, as the ingredients are compiled into proprietary blends. Our tester was also less than impressed by the lack of effect he experienced while using this during his workout.

Great for:

  • Athletes who are sensitive to caffeine
  • Competitive athletes who undergo drug testing
  • Beginners who are new to the world of pre-workouts

Not recommended for:

Onnit Total Strength + Performance Specs

Price per serving$1.99
Serving size2 scoops
FlavorsPink Grapefruit, Strawberry Lemonade
Key ingredients Branched-chain amino acids, L-glutamine, beta-alanine, d-aspartic acid, Mucuna pruriens extract, resveratrol, black pepper extract, stevia leaf extract
Third-party testedYes, Informed-Sport Certified
Benefits Hormone production, physical performance, strength and power

Experience Using Onnit Total Strength + Performance

You may have heard Joe Rogan talk about Onnit Total Strength + Performance pre-workout on his podcast, but we’re here to analyze the hype and share our personal experience with the product. GGR performance editor Anthony O’Reilly, CPT, CNC, was our tester for this Onnit pre-workout, and he was not a fan of the high price, unimpressive flavor, and proprietary blends. He also didn’t feel like this pre-workout had any positive effect on his workout performance. “Seriously, this pre-workout is trash,” he says. “I don’t even recommend it for beginners.” 

The side of an Onnit Total Strength + Performance container

Price Per Serving

At GGR, we always want you to get the most bang for your buck. And while everyone’s budget breaks down differently, we felt that the price tag for Onnit’s Total Strength + Performance really leaves you wanting more. At $59.95 for 30 servings, this supplement is on the high end of the average pre-workout cost. If it contained other performance-supporting compounds, like creatine, we might have thought differently about the price, but we believe the cost is a little steep for a stim-free supplement.

According to our testing methodology, pre-workout supplements that cost over $2 per serving are our lowest-scoring supplements. So Onnit Total Strength + Performance, with its $1.99 per serving, scored a 1 out of 5 for its price.


Onnit uses research-backed ingredients, but if you’d like to know exactly how much is in the doses you’re taking, this product may not be your first choice. “There are proprietary blends so you don’t know exactly how much you’re getting of each ingredient,” says Anthony. That, paired with the lack of caffeine, equals a 1 out of 5 score for formulation on our scale. 

First up on the ingredient list is the Onnit Performance Blend, which contains branched-chain amino acids, L-glutamine, and beta-alanine. While the BCAAs can help support muscle recovery, we can’t be sure how much of the blend actually contains amino acids.

RELATED: Do BCAAs Give You Energy?

Next is the Onnit Power Blend, which aims to support the hormones and neural transmissions required for optimal muscle contractions. It contains undisclosed amounts of d-aspartic acid, Mucuna pruriens extract, Eurycoma longifolia root extract (sometimes called longjack), and stinging nettle extract.

Lastly, the Onnit Support Blend, which contains red clover extract, luteolin, and resveratrol, helps your cells withstand the stress of a challenging workout. 

You’ll also find 5 milligrams of black pepper extract in each serving, which improves the bioavailability of other ingredients and helps you maximize the supplement’s potential.

Each serving is two scoops and contains 15 calories and 4 grams of carbohydrates. The supplement is rich in vitamin B5 and vitamin B6, providing 375% and 1,000% of each, respectively.

Onnit Total Strength + Performance Supplement Label

Taste and Solubility 

Taste will always be subjective, but Onnit Total Strength + Performance didn’t fare well with GGR’s Performance Editor, Anthony O’Reilly’s tastebuds. Anthony awarded the pre-workout a 1 out of 5 for its taste, saying of the Strawberry Lemonade flavor:

“OK, this thing tastes like your grandma’s hard candy if grandma forgot to close the lid on her little glass container and all the candies went super stale and lost their flavor. Seriously, there’s nothing redeeming about the taste of this pre-workout. I award it no points, and may God have mercy on Onnit’s soul.”

Interestingly, Onnit hit it out of the park with this formula’s solubility. Anthony awarded the pre-workout formula a 5 out of 5 for its mixability, saying, “Perhaps the only good part of this pre-workout is that it mixes super easily.”

Side Effects

Occasionally, pre-workout supplements can have some unwanted adverse side effects. Caffeine is often to blame—looking at you, caffeine jitters. Anthony didn’t experience any noteworthy pre-workout side effects when taking the Onnit pre-workout.

“I felt nothing. I’ve had stim-free/beginner-friendly pre-workouts before and they give me some kind of boost, but honestly I can’t say this contributed anything to my workout. And I was well-rested and fed, too, so I was anticipating a good training session,” he said.

Bright side? It scored 5 out of 5 for side effects since he didn’t experience any negative effects either.

Third-Party Testing 

Dietary supplements aren’t regulated by the Food and Drug Administration, forcing consumers to put a lot of trust in supplement companies. Here at GGR, we appreciate when companies go the extra mile and have their products tested by an independent lab.

Onnit Total Strength + Performance is Informed-Sport certified, reassuring consumers that the product contains no banned substances. We gave it a 5 out of 5 for third-party testing.

Onnit Total Strength + Performance vs Legion Pulse

Legion Pulse Pre-Workout

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


  • 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


  • 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.

Legion Pulse is another pre-workout that’s available without caffeine. But how does it compare to Onnit Total Strength + Performance? Great question—so glad you asked! While both formulas are caffeine-free, Legion Pulse contains citrulline malate and L-theanine. Citrulline1 has been touted as a key component in nitric oxide production, and L-theanine2 helps improve mental clarity.

Check out our full Legion Pulse Pre-Workout review to learn more.

Onnit Total Strength + Performance Legion Pulse Pre-Workout
Price per serving$1.99$2.25
Serving size2 scoops2 scoops
FlavorsPink Grapefruit, Strawberry LemonadeWith caffeine: Apple Cider, Frosted Cranberry, Strawberry Margarita, Fruit Punch, Arctic Blast, Strawberry Kiwi, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Grape, Green Apple, Mojito, Pink Lemonade, Sour Candy, Tropical Punch, Watermelon, Peach Ring
Without caffeine: Fruit Punch, Grape, Sour Candy, Blue Raspberry, Tropical Punch, Green Apple
Key ingredients Branched-chain amino acids, L-glutamine, beta-alanine, d-aspartic acid, Mucuna pruriens extract, resveratrol, black pepper extract, stevia leaf extractCitrulline malate, beta-alanine, caffeine, L-theanine
Third-party testedYes, Informed-Sport CertifiedYes, Labdoor
Benefits Hormone production, physical performance, strength and powerEnergy, focus, and strength 

Customer Experience 

While we always hope that the products we choose come to us problem-free, that’s not always the case. Life, am I right? So we put a lot of emphasis on brand reputation and, with that, their customer service. Onnit scored very high for their customer service, earning a 5 out of 5.

We didn’t have any issues with this order or the products we tested, and GGR Senior Director of Content Kate Meier has only good things to say about Onnit’s customer service:

“I subscribe to Onnit for several products (not this one), and I love their customer service. Never had an issue that couldn’t be resolved,” she says.

Ordering Onnit Total Strength + Performance

Ordering Onnit’s Total Strength + Performance is as straightforward as it gets. It’s not currently available on Amazon, so you’ll need to shop directly on the company’s website. You can order the pre-workout as a one-time purchase for full price or set up a delivery subscription for a 15% cost savings. Tailor your deliveries to fit your needs, scheduling orders as frequently as every 7 days or as little as every 90 days.

Shipping is free on orders over $100, and you can set up a rewards account to maximize your purchases over time. Plus, Onnit offers a “Keep-It Guarantee,” meaning you can request a refund on any first-time purchase within 90 days of your purchase date.

Customer Reviews

Onnit Total Strength + Performance has an overall score of 3.7 out of 5 stars on the brand’s website. Most people seem to find the pre-workout effective, but several say it’s overpriced. Many people complain about the taste, though there are a few who like it.

Final Verdict of Our Onnit Total Strength + Performance Review

Onnit Total Strength + Performance is a caffeine-free pre-workout that harnesses the power of many potent ingredients to support cellular integrity and muscle performance. Our tester didn’t notice a significant difference in his exercise performance after taking Onnit’s pre-workout, but that’s not to say you won’t. Still, because the supplement’s formula is masked by multiple proprietary blends, you’re limited on what you can assume its effects will be on you.

  • Onnit Total Strength + Performance costs approximately $2 per serving, which is on the high end of the pre-workout spectrum.
  • The doses for many of the most influential ingredients are hidden within proprietary blends.
  • Onnit Total Strength + Performance is Informed-Sport certified.
  • Onnit backs its products with solid customer service and a valuable guarantee.

Full Rating

Onnit Total Strength + Performance

Onnit’s Total Strength & Performance provides a unique blend of botanical ingredients, adaptogens, and vitamins to enhance performance leading to research-backed strength gains.

Product Brand: Onnit

Product Currency: $

Product Price: 59.95

Product In-Stock: InStock

Editor's Rating:

Onnit Total Strength Performance Rating

Price per serving – 1
Formulation – 1
Taste – 1
Solubility – 5
Side effects – 5
Third-party testing – 5
Customer service – 5
Customer reviews – 3.7
Buy Now

Onnit Total Strength + Performance: FAQs

Does Onnit have a testosterone booster?

Onnit no longer makes their testosterone booster, but their Total Strength + Performance pre-workout contains many of the same ingredients. 

What is the strongest workout supplement?

In our search for the strongest pre-workout, we found the top choices for a variety of needs:
-Strongest Pre-Workout Overall: Nutrition Cartel El Jefe
-Strongest Pre-Workout for Strength and Power: Transparent Labs BULK Black
-Strongest Pre-Workout for Focus: JYM Supplements Pre-JYM
-Strongest Natural Pre-Workout: Legion Pulse
-Strongest Pre-Workout on a Budget: Huge Supplements Wrecked Enraged
-Strongest Pre-Workout for a Pump: Jacked Factory NitroSurge Max
-Strongest Pre-Workout with Best Taste: Redcon1 Total War
-Strongest Pre-Workout with Creatine: Kaged Pre-Kaged Elite

What is the best tasting pre-workout?

We’ve tried a lot of the best pre-workouts, but we think one of the tastiest we’ve tried is Huge Supplements Pump Serum.

Does Ashwagandha increase testosterone?

There is a need for further research, but current studies indicate that Ashwagandha supplementation can increase testosterone levels3

Is boosting testosterone a steroid?

The basic composition of testosterone is steroidal, but steroids are not the only way to boost testosterone4

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.


  1. 1. Gonzalez AM, Trexler ET. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. J Strength Cond Res. 2020;34(5):1480-1495. doi:10.1519/JSC.0000000000003426
  2. 2. Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021;24(4):333-341. doi:10.1089/jmf.2020.4803
  3. Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (withania somnifera) on well‐being and sexual performance in adult males: A randomized controlled trial. Health Science Reports. 2022;5(4):e741.
  4. Almaiman AA. Effect of testosterone boosters on body functions: Case report. Int J Health Sci (Qassim). 2018;12(2):86-90.

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