The best pre-workout supplements in 2025, tested and reviewed by a registered dietitian
If nearly 8 out of 10 gym-goers are reaching for pre-workout supplements, there's got to be something to it, right? These multi-ingredient blends promise a lot: more energy, honed focus, reduced time to fatigue and optimized pathways for muscular power and cardiovascular endurance. Of course, the question is — do the best pre-workouts live up to the hype?
Quick Overview
Best overall
Ghost Legend V4
More options$44.99 for 30 servings at Ghost
Best for beginners
Cellucor C4 Original
More options$34.99 for 30 servings at Cellucor
Best ready-to-drink (RTD)
VMI KXR Pre-Workout RTD
More options$59.99 for 12-pack at VMI
Best value
Cellucor C4 Sport
More options$22 for 20 servings at Cellucor
Best for men
VMI KXR Stacked Essential
More options$54.99 for 30 servings at VMISee 4 more"Pre-workout supplements can be effective depending upon the ingredients, dose and timing," says Marie Spano, a sports performance nutritionist who works with professional athletes in Atlanta. "Common effective ingredients found in pre-workout supplements include caffeine, creatine, beta-alanine, citrulline malate, nitrate and fast-acting carbohydrates. These ingredients can help you feel more alert, open up blood vessels, improve blood flow and provide fast-acting energy."
In fact, a 2024 review study on the effectiveness and risks of using common pre-workout supplements found that "the majority of the most common supplements" produce favorable exercise-related results with low potential for health-related risk (although it's important to talk to your doctor about your specific situation). This means that high-quality pre-workouts aren't only for pumped-up gym bros chasing PRs. Whether you're lifting heavy, running long or just trying to squeeze the most out of your workout, the right formula can make a difference.
AdvertisementAdvertisement#«R45ekkr8lb2m7nfddbH1» iframeAs a registered dietitian with 20 years experience hitting the weights, I'll admit I'm late to the pre-workout game. Until recently, my only pre-workout was a shot of cafecito — sweet Cuban coffee — but with mounting research supporting the potential benefits of such products, I figured it was time to dig into the market and give the top options a critical, expert-driven eye.
The reality is, every brand is vying hard for your money. They use eye-catching labels, high-performance promises and clever marketing, all of which make it difficult to decipher what's real and what's gimmick. Ultimately, that's why I went to work to sift the wheat from the chaff. I consulted two additional registered dietitians with expertise in sport performance, researched the current science and put 12 popular products to the test during my own training schedule. While I didn't find every product lived up to the hype, there were a few that rose through the rankings and may be worth adding to your routine. Here are the best pre-workout supplements I tested for a variety of fitness goals and nutritional needs.
Table of contents
Best overall pre-workout supplement
More pre-workout supplements we like for 2025
Types of pre-workouts
Factors to consider when purchasing pre-workouts
How we chose
Other pre-workout supplements we tried
FAQs
Meet our experts
A note on supplements
AdvertisementAdvertisement#«R4bekkr8lb2m7nfddbH1» iframeThe products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Update, July 1, 2025: We checked all product prices and availability. Our No. 1 pick for best overall pre-workout supplement is unchanged.
Best overall pre-workout supplement
Shoshana Pritzker
Best overall
Ghost Legend V4
Servings per container: 30 | Serving size: 1 scoop | Caffeine content: 300 mg | Key ingredients: L-citrulline, beta-alanine, betaine anhydrous, L-tyrosine, taurine, choline bitartrate and vitamin C
Ghost's Legend V4 supplement has it all — flavor, mixability, research-backed ingredients, caffeine content and affordability — which is why it's our best overall pre-workout. And with countless tasty flavors like Sour Patch, Blue Raspberry, Warheads Sour Watermelon and Welch's Grape to choose from, you'll never get bored. As one happy Amazon reviewer put it, "Good amount of energy, good amount of tingles and the best flavor of any pre-workout. Love the sour warhead so much."
Legend V4 is a great choice regardless of fitness level. Whether you're a gym beginner or a seasoned bodybuilder, it delivers the energy, focus and endurance you need to push through your workout. One of the key reasons it took the top spot is its clinically effective doses of beta-alanine (3.2 grams) and L-citrulline malate (6 grams). These ingredients have been shown to support muscle growth, strength and recovery, ensuring your muscles feel pumped and ready to perform. With 300 mg of caffeine, it provides an energizing boost to kickstart your session.
When I tested Legend V4, I was impressed by every aspect of the experience. The flavors were phenomenal (in fact, I consider them the "best tasting" variety as well), with no unpleasant aftertaste or digestive upset — a rarity in pre-workouts. During my session, I felt focused, energized and strong, with an excellent mind-muscle connection that I felt elevated the quality of my lifts. My muscles also felt full and pumped by the end of my routine.
As I said, the exceptional flavors of Legend V4 helped set this product apart. With options like Orange Cream (my personal favorite), Sonic's Cherry Limeade, Welch's Grape, Warheads Sour Watermelon, Sour Patch Kids Redberry, Blue Raspberry and Swedish Fish, it's impossible to get bored. The Orange Cream flavor, reminiscent of a classic orange creamsicle, was so good I'd drink it as a daily beverage if it didn't contain stimulants. Each flavor is spot-on, delivering an enjoyable pre-workout experience that feels more like a treat than a supplement.
Despite having a higher caffeine content than I typically prefer, I was pleasantly surprised that I didn't experience jitters, a racing heart or the dreaded post-workout crash. Instead, the energy boost was clean and sustained, making it enjoyable and reliable for workouts of any intensity. Still, if you're sensitive to caffeine or typically drink two or more cups of coffee per day, you might want to opt for a different pre-workout with less or no caffeine.
ProsProvides 6 mg L-citrulline malate and 3.2 mg beta-alanineThe scooper is easy to access limiting spillsCan use half the dose with effective resultsCons300 mg of caffeine can be a bit much for some peopleHigh caffeine may lead to a crash later in the day$44.99 for 30 servings at GhostExplore More Buying Options$44.99 for 30 servings at Amazon(back to top)
More pre-workout supplements we like for 2025
Shoshana Pritzker
Best for beginners
Cellucor C4 Original
Servings per container: 30 | Serving size: 1 scoop | Caffeine content: 200 mg | Key ingredients: Vitamin B6, folate, vitamin B12, choline bitartrate, beta-alanine, L-citrulline, L-arginine, creatine nitrate
Cellucor C4 earns its title as the best pre-workout for beginners thanks to its balance of ingredient effectiveness, affordability and functionality. Designed with the average fitness enthusiast in mind, C4 delivers a reliable energy boost and supports muscular strength and endurance without being overwhelming for those new to pre-workout supplements.
While some critics argue that its ingredient profile doesn't match up to more advanced products, C4 provides a solid level of performance enhancement for beginners looking to ease into using pre-workouts.
When I tested it, I noticed an energy boost, improved focus and a satisfying pump, all of which are key for building confidence and making progress in the gym. The enhanced mind-muscle connection was especially noticeable, helping me stay more in tune with my movements and technique.
Flavor variety is another major win for C4. If the original doesn't suit your taste, you can explore fun options like Frozen Bombsicle, Fruit Punch or Rainbow Blast — making it enjoyable to stick to your routine.
However, if you're an experienced lifter with a high tolerance to stimulants or if you're seeking advanced performance enhancements, C4 might not deliver the intensity you're looking for.
ProsAffordable and often on saleA good pre-workout for the average person who's looking for a boost during exerciseProvides energy without jittersConsBeta-alanine tingles can be too much for some peopleSome of the ingredients are a lower dose than desired for serious liftersThe flavors are hit or miss$34.99 for 30 servings at CellucorExplore More Buying Options$49.99 for 60 servings at Target$29.99 for 30 servings at Amazon
Shoshana Pritzker
Best ready-to-drink (RTD)
VMI KXR Pre-Workout RTD
Servings per container: 2 | Serving size: ½ bottle | Caffeine content: 400 mg | Key ingredients: L-citrulline malate, beta-alanine, glycerol, betaine anhydrous, taurine, L-tyrosine, caffeine
Convenience is king, and VMI KXR Pre-Workout nails it. Let's be honest — mixing pre-workout powder while juggling your shaker cup and a bottle of water as you rush to the gym can be a hassle. Worse still is realizing you forgot your shaker or the water entirely. That's where ready-to-drink (RTD) pre-workouts shine: Just grab a bottle and go. If you thrive on simplicity, VMI's KXR pre-workout is a leading RTD option, making it my top choice in this category.
But pay attention! RTDs often contain two servings per bottle, not one. If you don't read the label, you might unknowingly double up on caffeine and stimulants, which can lead to jitters, heart palpitations or stomach upset.
When I tested KXR, I split the bottle with my husband to avoid overdoing it, and we waited 30 minutes before hitting the gym. The beta-alanine tingle — a signature sensation of pre-workouts — kicked in immediately. The flavor was sweet, with no unpleasant aftertaste, and the experience felt clean and smooth.
In the gym, KXR didn't disappoint. I felt strong, focused and energized, with no digestive issues or elevated heart rate beyond the usual. Its performance was on par with VMI’s powdered pre-workout, and the slightly lower energy boost might have been due to my imprecise eyeballing when I split the bottle (or just the normal between-workout differences that can take place for any number of reasons).
However, bear in mind that a single serving comes out to about $2.50, which is 1.5 times the cost of the average single scoop pre-workout powder. You just have to decide whether the added convenience is worth the cost.
ProsConvenient, no water or mixing requiredTastes deliciousContains 3.2 mg beta-alanine and 6 mg L-citrulline malateAlso available in powder formConsEasy to over-consume as two servings per bottleHigh cost per servingNot as tasty when warm$59.99 for 12-pack at VMIExplore More Buying Options$59.99 for 12-pack at Amazon
Shoshana Pritzker
Best value
Cellucor C4 Sport
Servings per container: 20 | Serving size: 1 scoop | Caffeine content: 200 mg | Key ingredients: Vitamin B6, folate, vitamin B12, calcium, phosphorus, magnesium, chloride, sodium, potassium, beta-alanine, L-arginine, betaine anhydrous, creatine nitrate, taurine, caffeine
Cellucor C4 Sport delivers a winning combination of affordability, performance and thoughtful ingredients, making it our best-value pre-workout option. With 20 servings per container and a reasonable caffeine dose of 200 mg per serving, it's ideal for beginners and those seeking a budget-friendly option that doesn't skimp on effectiveness.
Unlike the original C4 formula, C4 Sport includes electrolytes, making it a great choice for staying hydrated during intense or endurance-focused workouts. Key ingredients like beta-alanine, L-arginine, creatine nitrate and taurine provide support for muscle endurance, strength and recovery. At 2 grams of beta-alanine per serving, C4 Sport offers a moderate dose — perfect for beginners or those looking for a pre-workout that doesn't leave you feeling too tingly.
The addition of vitamins and minerals like B6, B12, calcium, magnesium and potassium may help enhance overall energy levels and keep your body balanced during exercise — just make sure you're not consuming excess amounts of these nutrients if you're already taking a multivitamin or other vitamin supplement.
When I tested C4 Sport, I mixed a scoop with water 20 minutes before hitting the gym. The Hawaiian Punch flavor was surprisingly delicious, with minimal aftertaste. I incorporated sprints on the rower into my workout, which typically leave me gasping for air. To my surprise, C4 Sport kept me energized throughout, helping me push harder during sprints while recovering efficiently during rests.
One Amazon reviewer says, "I've been searching for the perfect pre-workout for a long time, carefully studying every ingredient in various products. With all the knowledge I've gained since I started working out, I chose Cellucor C4 Sport — and I couldn't be happier! The Hawaiian Punch flavor is spot on, and the formula is excellent." They add, "I feel energized and focused from start to finish. This is by far the best pre-workout I've tried, and it's now my go-to!"
ProsCan often be found on sale and generally calculates out to less than $1 per servingContains electrolytes for hydrationModerate caffeine levelsConsMay not be as effective for more advanced liftersMay not be as effective for those with a high caffeine toleranceContains L-arginine and is missing L-citrulline malate$22 for 20 servings at CellucorExplore More Buying Options$19.99 for 20 servings at Amazon$21.99 for 20 servings at Target
Shoshana Pritzker
Best for men
VMI KXR Stacked Essential
Servings per container: 30 | Serving size: 1 scoop | Caffeine content: 200 mg | Key ingredients: L-citrulline malate, beta-alanine, betaine anhydrous, L-tyrosine, taurine, choline bitartrate, vitamin B3 (niacin), vitamin B12, Himalayan sea salt, choline, dimethylethanolamine DL-bitartrate (DMAE)
VMI’s KXR Stacked Essential features high doses of L-citrulline malate and beta-alanine to boost blood flow, enhance endurance and improve recovery. These benefits are particularly important for men looking to maximize strength gains, achieve better pumps and sustain energy throughout intense workouts.
Stacked Essential was a pleasure to drink, with a smooth texture and no unpleasant aftertaste. It delivered consistent performance throughout the entire workout and exceeded expectations in every way. Impressively, its effects lasted significantly longer than those of other pre-workouts I tested. My husband, who tried it with me, noted an improvement in his muscle pump and experienced more pronounced beta-alanine tingles that persisted throughout his training session.
While it comes at a slightly higher price point, the premium formula justifies the cost. If you're serious about lifting and getting the best workout possible, KXR Stacked has you covered. Their formula has the most citrulline malate and beta-alanine of the products tested, yet the moderate caffeine content (200 mg) provides an energy boost without overdoing the stimulant, making it ideal for men who want focus and stamina without feeling jittery or struggling to sleep later. Plus, the candy-inspired flavors like Blue Shark Gummy, Gummy Bear, Peach Mango Rings and Cherry Rush make it an enjoyable addition to your fitness routine.
While this pre-workout is our pick as "best for men," it can be enjoyed by most healthy adults, regardless of gender.
ProsOffers a solid blend of ingredients for enhanced pumps and energy beyond typical pre-workoutsContains 3.2 mg beta-alanine and 6 mg L-citrulline malateNo tartness or aftertasteConsHigher price per servingNiacin and beta-alanine tingles may be a bit much for someContainer size misleading, as it was underfilled$54.99 for 30 servings at VMIExplore More Buying Options$54.99 for 30 servings at Amazon
Shoshana Pritzker
Best for women
XWERKS Ignite
Servings per container: 30 | Serving size: 1 scoop | Caffeine content: 150 mg | Key ingredients: Calcium, vitamin B6, vitamin B12, magnesium, Rhodiola root, DMAE bitartrate, caffeine, black pepper, L-citrulline malate, L-tyrosine, beta-alanine
XWERKS Ignite is a winning pre-workout for women because it combines performance-enhancing ingredients with those intended to help relieve stress. Its balanced approach makes it especially suitable for women who want a boost during workouts without the jitters or crashes associated with high-stimulant formulas.
Ignite includes nootropics like Rhodiola rosea, DMAE (dimethylaminoethanol) and L-tyrosine. While more research is needed, these ingredients may help sharpen focus, combat mental fatigue and reduce stress — features that are invaluable for busy women managing packed schedules alongside packed workouts. Unlike many of the other pre-workouts I tested, its moderate caffeine content provides a small boost that's unlikely to interfere with sleep or winding down after a routine.
One satisfied Amazon reviewer calls it "My new go-to pre-workout," adding, "The flavor is great and not as artificial as most pre-workouts. I use it in the morning and it wakes me up, but does not cause my heart rate to spike. It's also easy on the stomach."
While the beta-alanine dose (1.5 grams per serving) is lower than many other products, this may work better for women with smaller body frames, offering muscle support without overwhelming side effects. Ignite prioritizes smooth energy and focus over intensity, making it an accessible option for many.
Although I wasn't a fan of the blue raspberry flavor due to a slight aftertaste, mixing it with another beverage helped improve the experience. For those looking to switch it up, Ignite also comes in Green Apple, Orange and Watermelon flavors.
As with our pick for men, this pre-workout is suitable for most healthy adults, regardless of gender.
ProsLower caffeine content ideal for those with smaller frames or those sensitive to stimulantsNootropics may help improve focus, while relieving stress and anxietyConsHigher price pointMay not be enough caffeine for some peopleFlavor not as appealing as other brandsOnly contains 1.5 grams beta-alanine per serving$49.99 for 30 servings at XwerksExplore More Buying Options$48.99 for 30 servings at Amazon
Shoshana Pritzker
Best for strength gains
Optimum Nutrition Gold Standard Pre-Workout
Servings per container: 30 | Serving size: 1 scoop | Caffeine content: 175 mg | Key ingredients: Vitamin D, thiamin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, calcium, sodium, creatine monohydrate, beta-alanine, L-citrulline, L-tyrosine, caffeine
Optimum Nutrition Gold Standard Pre-Workout stands out as the best choice for strength gains because it's the only pre-workout we tested that includes creatine — an ingredient scientifically proven to support muscle growth and enhance performance. Creatine is one of the most researched supplements for enhancing muscle mass, with research showing that a daily dose of 3–5 grams can improve muscle performance, boost strength and aid recovery over time.
As Spano explains, "Creatine does not necessarily need to be taken before a workout, but if you are using a pre-workout that contains it regularly, it can have a positive effect on building muscle and strength." By incorporating creatine into your pre-workout routine, Optimum Nutrition’s formula is an efficient way to support your strength goals without the need for an additional supplement.
The creatine content in Gold Standard Pre-Workout is sufficient to help you consistently build muscle and strength over time when used regularly. This makes it an excellent choice for anyone focused on long-term progress in strength training or bodybuilding.
On top of its muscle-building assistance, the product impressed me during testing. It delivers steady energy without causing jitters, a racing heart or a post-workout crash — key for effective and enjoyable workouts. Its flavor was also a highlight, offering a delicious, smooth experience that makes sticking to a supplementation routine easier.
Almost 45,000 Amazon reviewers agree that it's a high-quality option as it maintains a 4.4- out of 5-star rating. "The Optimum Nutrition Gold Standard Pre-Workout has become my go-to supplement for enhancing my exercise performance and pushing my workouts to new heights," says one. It's clear this pre-workout has earned the trust of countless fitness enthusiasts.
ProsContains 3.3 grams of creatine monohydrate for muscle building and strengthContains 1.6 grams of beta-alanine to enhance performanceModerate caffeine ideal for those sensitive to stimulantsConsOnly 0.75 grams of l-citrullineMay be insufficient caffeine for some lifters$32.99 for 30 servings at Optimum NutritionExplore More Buying Options$24.99 for 30 servings at Amazon$35.99 for 30 servings at Target
Shoshana Pritzker
Best for endurance
GAT NitraFlex Ultra Pre-Workout
Servings per container: 30 | Serving size: 1 scoop | Caffeine content: 350 mg | Key ingredients: Niacin, vitamin B6, vitamin B12, pantothenic acid, choline, calcium, phosphorous, magnesium, sodium, potassium, L-citrulline, beta-alanine, betaine anhydrous, L-tyrosine, DL-phenylalanine, choline bitartrate, caffeine, theobromine, L-theanine, potassium chloride, boron
GAT’s NitraFlex Ultra takes the top spot as the ideal pre-workout for endurance athletes due to its ability to deliver sustained energy and performance far beyond the average session. When I tested it, I found my energy levels still running high two hours after finishing my workout — perfect for anyone tackling long-distance runs, cycling or extended training sessions. While I personally would opt for half a dose for shorter workouts, this extended energy makes NitraFlex Ultra the go-to choice for endurance athletes.
The nutrition profile backs up its endurance-enhancing reputation. With high doses of beta-alanine and L-citrulline malate, it's designed to support prolonged muscle performance, reduced fatigue and enhanced blood flow to keep you going strong. The hefty 350 mg of caffeine delivers a powerful kick to fuel long workouts, while the inclusion of minerals and electrolytes helps maintain hydration and fluid balance throughout.
While the 5 mg of niacin is a debated pre-workout ingredient — with research divided on its benefits — NitraFlex Ultra’s performance is so solid that its inclusion feels like a minor detail. The effectiveness of this formula speaks for itself, consistently boosting endurance and keeping energy levels steady.
ProsFast-acting energy lasted over 2 hours during testing5 grams l-citrulline and 3.2 grams beta-alanineContains a blend of electrolytes to promote optimal hydrationConsHigh caffeine levels could be excessive for someHigher price point5 grams of niacin per serving$39.99 for 30 servings at GATExplore More Buying Options$38.34 for 30 servings at Amazon
Shoshana Pritzker
Best customizable
Now Sports Beta-Alanine Powder and Beet Root Powder
Servings per container (beta-alanine): 250 | Serving size: 1/2 level teaspoon | Caffeine content: 0 mg | Key ingredients: 2 grams beta-alanine
Servings per container (beetroot powder): 26 | Serving size: 1 tablespoon | Caffeine content: 0 mg | Key ingredients: Beetroot powder
Now Sports Beta-Alanine and Beetroot Powder earned the top spot for customizable pre-workouts because they provide flexibility, control and cost-efficiency without sacrificing effectiveness. These aren't pre-workout products in the traditional sense, but their simplicity as core ingredients gives you the power to essentially create your own formula, making them ideal for tailoring your pre-workout experience.
Both products are flavorless and mix easily into beverages like coffee, water or your fave BCAA drink. This allows you to pair them with your preferred caffeine source — whether it’s an energy drink or espresso — giving you full control over taste and ingredient combinations. This versatility is fantastic if you want to experiment with different pre-workout blends or avoid artificial flavors and unnecessary additives.
So why this power duo? As an amino acid, beta-alanine helps buffer hydrogen ions during exercise, reducing fatigue and enabling you to push harder and longer. It's been shown to enhance performance during high-intensity training and may lead to faster progress toward fitness goals.
A natural source of nitrates, beetroot powder boosts nitric oxide levels, promoting better blood flow. Improved circulation enhances nutrient delivery to muscles and supports endurance, while the cardiovascular benefits of regular beet consumption add another layer of health support.
Another advantage of using pure beta-alanine powder is that you can customize your formula and adjust the amount to your preferences. Beta-alanine often causes paresthesia — a tingling sensation in the hands, feet or face — which some people enjoy while others find distracting. Using pure beta-alanine lets you control the dose, so you can fine-tune your experience and minimize discomfort, if needed.
If you prefer to be in the driver's seat of your pre-workout routine, Now Sports Beta-Alanine and Beetroot Powder let you take full control.
ProsCan adjust the amount of beta-alanine and beet root powder to your liking and needsCaffeine and stimulant-freeIncredible value for moneyGMP Quality Assured certificationConsCan be messyOne will run out before the otherLess convenientMay get expensive having to buy two products$47.99 for 250 servings at NowExplore More Buying Options$47.99 for 250 servings at Amazon(back to top)
Types of pre-workouts
The world of pre-workouts is as diverse as the athletes who use them. Depending on your fitness goals, preferences and sensitivities, different pre-workout supplements cater to specific needs. Here's a quick guide to the most common types:
AdvertisementAdvertisement#«R4tekkr8lb2m7nfddbH1» iframeStimulant-based pre-workouts: These pre-workouts are fueled by caffeine, providing a significant energy boost to power through intense workouts. They're perfect for those who need a quick pick-me-up or extra drive during high-intensity sessions.
Stimulant-free or low-stimulant pre-workouts: Ideal for individuals sensitive to caffeine or who prefer to avoid it altogether, these supplements rely on ingredients like vitamin B12 or PeakATP to enhance the body’s natural ATP production. They provide a steady energy boost without the jitters or crashes associated with stimulants.
Pump-focused pre-workouts: Designed for bodybuilders or those prioritizing muscle growth and strength, these pre-workouts are rich in nitric oxide boosters. These compounds increase blood flow, leading to improved muscle appearance and impressive "pumps" during your workout.
Natural or "clean" pre-workouts: Natural pre-workouts are free from artificial additives making them ideal for the health-conscious or anyone who prefers plant-derived ingredients. They have a shorter ingredient list and provide natural components to provide energy.
Nootropic or focus-enhancement pre-workouts: These pre-workouts include brain-boosting ingredients called nootropics. Enhancing focus and mental clarity allows you to stay sharp and distraction-free during your workout.
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Factors to consider when purchasing pre-workouts
Picking the perfect pre-workout supplement means navigating a maze of flashy labels and endless promises. If you're seeking a product to fuel your workouts, boost endurance or support muscle gains, understanding these key factors can simplify your decision:
Caffeine content
"Caffeine levels in pre-workout supplements will often vary somewhere between 100 to 300 mg per serving, which is equivalent to roughly one to three cups of coffee," explains Erik Bustillo, a registered dietitian and certified strength coach. "This range provides a dose that can create a strong stimulant effect, comparable to a high-caffeine energy drink. Such doses are intended to improve focus, alertness and endurance during exercise, helping users sustain energy throughout their workouts."
AdvertisementAdvertisement#«R54ekkr8lb2m7nfddbH1» iframeCaffeine is one of the most well-researched ingredients for enhancing exercise performance. However, it’s important to know your own tolerance. Too much caffeine can lead to jitters, restlessness or an increased heart rate. If you're unsure, start with half a serving of any given pre-workout to test your tolerance.
Additional ingredients and dosage levels
As Spano mentioned, pre-workouts commonly include ingredients like caffeine, creatine, beta-alanine, citrulline malate, nitrate and fast-acting carbohydrates, but it's not just the ingredients themselves that are important, but the specific dosage levels of the ingredients in question.
The International Society of Sports Nutrition (ISSN) recommends beta-alanine dosages of at least 1.6 grams per serving to help reduce muscular fatigue. This threshold guided our evaluations of the pre-workout products we tested.
Supplementing with nitric oxide precursors — particularly L-citrulline and nitrates, with less evidence supporting the use of L-arginine — has been shown to improve muscle strength and performance by enhancing vascular blood flow. "Anecdotally, most of the athletes I work with take pre-workout supplements to feel alert and awake. Some also like the tingling feeling of beta-alanine prior to working out and the pumped feeling of nitric oxide precursors," Spano says. Research suggests that L-citrulline is most effective at doses of at least 3 grams per day, with optimal benefits closer to 8 grams. However, it's worth noting that L-arginine alone is less effective as an ergogenic aid.
AdvertisementAdvertisement#«R5aekkr8lb2m7nfddbH1» iframeSome pre-workouts include essential amino acids (EAAs) or branched-chain amino acids (BCAAs) for muscle preservation and recovery. Bustillo explains, "These ingredients may help preserve muscle mass and promote recovery. Keep in mind, ideally, we would consume enough of these amino acids from the protein in our diet." While not essential in pre-workouts, EAAs and BCAAs can be a useful bonus for those looking to maximize muscle recovery.
Additional ingredients like creatine or electrolytes may help enhance workout performance and muscle-building while reducing the need to take separate supplements. However, these are typically "add-ons" to the standard caffeine, beta-alanine and nitric oxide precursors that may make specific products more appropriate for strength training or endurance-focused workouts.
Flavor options
Let’s be honest — if your pre-workout tastes terrible, you're probably not going to stick with it. Fortunately, most pre-workouts come in a bunch of fruity flavors making them easy to sip on before hitting the gym. They're usually sweetened with zero-calorie options like sucralose or stevia, so you get all the flavor without the added sugar.
Fitness goals
Your fitness goals play a huge role in choosing the right pre-workout. Are you chasing longer workouts, bigger gains or shedding fat? Here's how to match your goals with the right product:
AdvertisementAdvertisement#«R5hekkr8lb2m7nfddbH1» iframeEndurance: Look for a pre-workout that sustains energy and improves stamina. Ingredients like beta-alanine and electrolytes are great for keeping you going through long sessions. Higher levels of caffeine may also keep your energy levels up during extended sessions.
Muscle gain: For building strength and size, opt for a product loaded with nitric oxide boosters to improve blood flow, along with ingredients that enhance focus and support muscular strength.
Stimulant vs. non-stimulant
Not everyone loves the buzz of caffeine, and that's where non-stimulant pre-workouts come in. These options are great for anyone sensitive to stimulants or who prefers to avoid caffeine altogether. Instead of caffeine, they often rely on ingredients like vitamin B12, PeakATP which helps boost the body's natural ATP production, or sugar to provide a more subtle energy lift.
That said, it's hard to beat caffeine when it comes to delivering a powerful energy boost and enhancing performance. While non-stimulant pre-workouts are a solid alternative, they typically don't pack the same punch as their stimulant-based counterparts. Still, they're a fantastic option for those looking for a gentler approach to pre-workout energy.
Third-party testing
Unlike prescription medications, supplement manufacturers aren't required to undergo rigorous testing to verify their products' claims or ingredient accuracy. However, many reputable brands choose to perform third-party testing to reassure consumers that what's on the label is truly what's inside the bottle.
AdvertisementAdvertisement#«R5oekkr8lb2m7nfddbH1» iframeThird-party testing involves independent laboratories assessing supplements for quality, potency and purity. These tests help ensure the product is free from contaminants and meets the claims made by the manufacturer.
Most health care professionals, myself included, recommend selecting supplements that are third-party tested to give you peace of mind about safety and efficacy. When shopping, look for the Good Manufacturing Practices (GMP) seal or certifications from organizations like National Sanitation Foundation (NSF) International, as these are strong indicators of a trustworthy product. Athletes should also consider supplements with NSF or Informed Sport certifications to ensure the products have been tested and are free from any banned substances.
Potential side effects
Even the best pre-workout product won't work for you if it causes unpleasant side effects. Thankfully, there are plenty of options available that won't leave you with a heavy stomach or discomfort. However, it's important to understand what you might encounter when using pre-workouts.
One common ingredient, beta-alanine, often causes a harmless side effect called paresthesia — a tingling or itchy sensation that can occur in your hands, feet, face or even all over your body. While some people find this feeling motivating, others may find it distracting.
AdvertisementAdvertisement#«R5uekkr8lb2m7nfddbH1» iframeAnother ingredient, niacin, can cause what’s known as a niacin flush, a warm, tingling sensation similar to beta-alanine's effects. Additionally, artificial sweeteners found in many pre-workout supplements may lead to digestive upset, though this varies greatly from person to person.
Understanding these potential effects can help you choose a product that aligns with your preferences and tolerances, ensuring a more enjoyable and effective workout experience.
Texture
No one wants to struggle with a clumpy or gritty pre-workout — smooth and easy-to-drink is the goal. If your powder doesn't mix well in water, there's a simple fix. Try preparing your pre-workout ahead of time by mixing it in water and letting it sit in the fridge for a few hours. This allows the ingredients to fully dissolve, giving you a smoother, more enjoyable drink when it's time to hit the gym.
Value
To get the most bang for your buck, focus on the servings per container and calculate the cost per serving. Simply divide the total price by the number of servings to understand how much you're really paying for each dose. This will give you a clearer picture of whether the product fits your budget and is worth the investment.
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How we chose
Yahoo takes its testing practices seriously. Every product undergoes thorough vetting and testing to ensure we're offering advice you can trust. For this roundup, we interviewed two experts in sports nutrition and personally tested 12 products to provide a well-rounded and reliable review.
Each pre-workout was taken by myself (a registered dietitian) exactly as instructed on its label 20–30 minutes before a strength or endurance workout. To ensure consistency, all testing was conducted under comparable conditions, using the same equipment, at similar times of day (mid-morning). Each product was carefully assessed based on key factors, including:
Digestive comfort: Did it cause any stomach upset or discomfort?
Flavor: Was it enjoyable, overly sweet or did it leave an aftertaste?
Mixability: Did the powder dissolve well in water without clumping?
Energy levels: How sustained and effective was the energy boost?
Workout impact: What effects were noticeable during the workout, such as focus, endurance or strength?
Each product was rated in these categories to identify the standouts and ultimately select the top choices.
With over 23 years of gym experience, I relied heavily on how the pre-workouts made me feel during workouts and the effects noted. Having never been a regular pre-workout user, I approached this testing with a clean slate and no preconceived notions, allowing me to assess each product without bias.
Whenever possible, my husband also tested the same products on the same day, offering additional feedback and providing a second perspective. His input added depth to our evaluations.
By combining expert insights, structured testing and personal experience, we're confident that this list represents high-quality pre-workout supplements to suit a variety of needs and goals.
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Other pre-workout supplements we tried
Finding the best pre-workout supplements meant testing numerous products, some of which came close to making the cut but fell short in notable areas. While they didn't earn a spot on our list, these pre-workouts have unique qualities that may appeal to certain users. Here's why they stood out — and why they didn't quite make the final rankings.
Thorne Pre-Workout Elite
This product had the potential to be a leader in the natural pre-workout category, particularly for its innovative use of mushroom-based ingredients designed to boost energy and focus. The inclusion of adaptogenic mushrooms is a clever touch for those looking for natural, stimulant-free energy sources.
However, the flavor was a dealbreaker. It was so unappealing that it overshadowed the product's benefits. Perhaps mixing it with something other than water could help improve the taste, but as it stands, the flavor was too much of a hurdle to recommend it as a top choice.
EBoost Pow
EBoost Pow has a lot going for it, especially in terms of convenience. The single-serve packets are perfect for those who need a grab-and-go option, making it easy to throw into your gym bag or take while traveling. The formula includes 1.6 grams of beta-alanine, beetroot powder and caffeine, which provide a solid foundation for energy and performance enhancement.
But once again, the flavor was its downfall. The unpleasant undertones were distracting enough that I couldn't finish the serving. While the formula is effective, the taste needs refinement before it can compete with the best in the pre-workout market.
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FAQs
Do beginners need pre-workout?
Not necessarily. Beginners can benefit from focusing on their natural energy levels and establishing a consistent workout routine before introducing pre-workout supplements. Using a pre-workout right away might make it harder to assess and gauge your natural endurance, recovery needs and energy levels. Once you're familiar with your workout habits and goals, you can assess whether a pre-workout would enhance your performance.
How long before a workout should I take pre-workout?
Pre-workout supplements are most effective when consumed 15–30 minutes before exercise. This timing allows the active ingredients to take effect. Mix the recommended serving with water or your preferred beverage to ensure optimal absorption.
If you're doing an intense workout or are sensitive to stimulants, consider starting with half a serving to assess its impact.
Are pre-workouts safe to use daily?
Yes, pre-workouts are generally safe for daily use if taken as directed. However, research on long-term daily use beyond eight weeks is limited. Prolonged use of stimulant-heavy pre-workouts may lead to reduced effectiveness or reliance on external energy sources. To avoid this, many experts recommend cycling off pre-workout supplements every 6–8 weeks. During your break, focus on natural energy sources like proper nutrition, hydration and rest.
Is a pre-workout better for you than energy drinks?
Not necessarily — they're designed for different purposes. Pre-workouts are formulated to improve exercise performance, with ingredients like beta-alanine and nitric oxide boosters to enhance endurance, strength and focus during workouts. Energy drinks, on the other hand, are more general purpose and often focus on providing a quick energy boost with high caffeine and sugar content.
If your goal is improved workout performance, a pre-workout may be more beneficial. If you're looking for a quick energy lift for daily activities, an energy drink might be sufficient.
Can pre-workout supplements cause jitters or crashes?
Yes, some pre-workouts can cause jitters or crashes, particularly those with high levels of caffeine or stimulants. Jitters are a common side effect when caffeine overstimulates the nervous system, while crashes can occur when its effects wear off suddenly. To avoid these issues:
Start with half the recommended dose to assess your tolerance
Opt for low-stimulant or stimulant-free pre-workout products if you're sensitive to caffeine
Take your pre-workout earlier in the day to avoid interfering with your sleep, which can exacerbate fatigue later
Avoiding high-stimulant formulas can help you stay energized without unwanted side effects.
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Meet our experts
Erik Bustillo, MS, RD, FISSN, CSC, CF-L2, CPT
Marie Spano, MS, RD, CSCS, CSSD
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Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
