One cup of instant coffee contains mg of caffeine , but high street flat whites contain anything between 65mg at Pret A Manger and mg at Starbucks. Some pre-workout brands spill over the recommended daily dose. ProSupps Mr Hyde NitroX pre-workout, for example, houses an uncomfortable mg of caffeine in a 7.

As sports nutritionist Matt Lovell points out, there are definitely some pre-workout products you should actively avoid. Some pre-workouts basically contain ecstasy. Broadly speaking, pre-workout supplements — such as the products we've listed below — are safe to take on a regular basis when following the manufacturer's instructions.

Of course, when it comes to ingesting caffeine, we all have different thresholds and with some brands tipping over a sensible limit of caffeine content, it can become a risky game.

Bear in mind that figure from the Food and Chemical Toxicology journal: mg a day — that's around two to three cups of coffee — is the upper limit for adults, so be sure to check the per-serving caffeine content of your supplement during your next top-up.

When you start exercising, you want to hit the ground running. You don't want to be waiting around for your pre-workout to kick in, so it's important to find the sweet spot. For most people, the ideal time is around 30 minutes to one hour before your workout — this should give the supplement enough time to hit your bloodstream and amp you up ahead of your session.

Something to consider, however, is the 'half life' of caffeine. Generally, caffeine has a half-life of around three to seven hours after ingestion. If you're used to training in the evenings, you want to take half the recommended dose or swap it out for a pre-workout alternative.

We've listed a few below. Like we've mentioned above, most people take pre-workout around 30 minutes to one hour before they work out, but just because it's called pre-workout that doesn't necessarily mean you have to take it prior to your workout.

Always refer to the label of your pre-workout for specifics. If you continue to take pre-workout on a regular basis, your body can build up a tolerance to its effects, which is why Lovell advises cycling the supplement, or coming off it for six to eight weeks at a time to give your body a chance to reset.

As we've mentioned, coffee and pre-workout share a common primary ingredient: caffeine. Found to have an effect on improving athletic performance , coffee also doesn't contain the additives and additional ingredients that other pre-workout supplements may have.

Studies have shown that caffeine concentration peaks at about 45 minutes after ingestion, with effects lessening thereafter. Simply put — yes, you can use coffee as a pre-workout. They assessed each pre-workout based on the quality of ingredients, nutritional make-up and formulation. Judging was extremely stringent and only the ones that really impressed were put forward for further testing in the MH Lab.

Our panel of fitness fanatics, editors and food testers then rated each pre-workout on flavour, texture, aroma and ease of use. They also tested them over a period of a few weeks to see how they impacted athletic performance.

After all that, feedback was analysed, and final scores were awarded. The products below with the esteemed Sports Nutrition Awards logo are our winners and have passed our rigorous assessments.

Our editors have also handpicked some pre-workouts that have helped kept them energised on those days when motivation was lacking.

These are our top picks. One recommended serving four gummies provides a gentle 20mg-caffeine punch — ideal for PM workouts and those sensitive to caffeine — along with L-citrulline to help increase endurance and B vitamins to delay fatigue. The tabs were almost too easy to gobble, and testers liked that you could ration them out as you train — instead of having to smash them down in one go.

No time to scoop, stir and shake en route to the gym? No problem. Swig one of these convenient shots to get you ready to smash that elusive PB.

The punchy tropical flavour and smooth consistency made it easy to knock back in a hurry, and the mg caffeine dosage was spot on, helping our lifters kick-start their sessions, without causing jitters or itchy breakouts.

The shot also contains the usual recovery-enhancing suspects: beta-alanine and vitamins B6 and B This potent pre-workout contains an impressive list of active ingredients that have been scientifically proven to aid performance. Sure enough, it kept our testers pushing hard, even during their most demanding sets, and they raved about the zingy lemon flavour, which was a treat to chug as they hyped themselves up ahead of training.

Sure enough, our testers felt it helped them sustain their energy levels and they loved the strong, sharp flavour, which they likened to Haribo Tangfastics. Down one half an hour before training and prepare to smash some PBs.

It also features a blend of vitamins C, B6, B9 and B12 to combat tiredness. The impact on our panel's performance was impressive, facilitating faster runs and successful weights sessions. Though on the artificial side, everyone enjoyed the sweet blue raspberry flavour.

Beast mode, incoming Fruity and sweet, its strong mix of ingredients includes an optimal dose of vitamins C, B3 and B12 along with plant-based BCAAs to see off those sluggish mornings. It also contains piperine a compound found in black pepper , which is linked to enhanced strength and endurance.

The mg caffeine hit gave our testers a noticeable energy boost and they found the light berry flavour enjoyable and refreshing, but not overwhelming. With mg of caffeine, plus creatine, L-glutamine and vitamin B6, it contains a host of energy-boosting ingredients designed to fight of fatigue and get you in gear for your workout.

It made a big impression on our testers, who said it delivered a surge of energy before their sessions and helped with post-workout DOMS. It also scored top points for its mixability and texture, which made it quick and easy to gulp down.

The Berocca-esque orange mango and passionfruit flavour is one for those with a sweet tooth, while grape is a popular choice too. Backed by man-mountain and three-time CrossFit Games champion Mat Fraser , Cellucor's C4 pre-workout is America's 1 pre-workout. Cellucor uses an in-house product development team alongside athlete feedback to create its C4 pre-workout.

If you're concerned about the caffeine content of your pre-workout, Bulk's caffeine-free option is a safer bet.

According to the National Institutes of Health , carnitine is an amino acid used to transport fatty acids into your cell's mitochondria, to be used as muscle fuel. While some research suggests that carnitine supplementation may improve athletic performance, research on its effectiveness is mixed, and more research is needed.

A common ingredient in pre-workout supplements is caffeine, which can help improve alertness and focus while reducing fatigue. Additionally, some pre-workout supplements contain ingredients like beta-alanine, which can help delay the onset of muscle fatigue and improve endurance.

Reda Elmardi, RD, CPT , a registered dietitian, personal trainer and founder of ActivBuilt, tells EatingWell , "By helping to increase oxygen flow to the muscles, pre-workout supplements help to increase energy levels and endurance during an explosive workout routine.

Some pre-workout ingredients, such as caffeine, have been shown to enhance cognitive performance and alertness, per a study in the International Journal of Environmental Research and Public Health. In addition, beta-alanine can boost cognitive function and mood, per a study in Nutrients. In addition, these supplements often contain caffeine or other stimulants that help keep you awake and focused throughout the entire workout," says Elmardi.

According to a review published in the Journal of the International Society of Sports Nutrition , pre-workout supplements may help promote greater muscle gains over time when combined with a regular exercise routine and a healthy diet.

Many pre-workout supplements contain ingredients like creatine, which can help increase muscle strength and size. Other supplements, such as BCAAs, may help improve muscle endurance and reduce muscle damage during exercise.

Pre-workout supplements often contain several ingredients, some of which can be harmful in high doses, per the review. For example, excessive caffeine intake can cause restlessness, increased heart rate and even cardiac arrest. According to the study mentioned above, beta-alanine, another common ingredient, can cause a harmless tingling sensation in the skin but can also lead to neurotoxicity in extreme cases.

This is especially true if they're marketed to athletes or those seeking to boost their performance in physical activity," cautions Elmardi. Taking pre-workout supplements daily may lead to dehydration. And dehydration can be compounded by the fact that some people may not feel thirsty while taking pre-workout supplements due to their stimulant effects.

Dehydration can cause dizziness, fatigue and decreased athletic performance. If you don't drink enough water throughout the day, this can lead to the unnecessary use of fluid replacements such as sports drinks and artificially sweetened beverages," says Elmardi.

Pre-workout supplements can increase energy levels and reduce fatigue, which may lead to overtraining, per a study in Nutrients. Overtraining can result in injuries, fatigue and decreased physical and mental performance. This might result in increased muscle turnover, which can weaken your tissue and increase your risk of injury," says Elmardi.

When choosing a pre-workout, it's essential to do your research and read labels carefully. Look for supplements that contain ingredients such as beta-alanine, BCAAs, creatine and caffeine, as these have been shown to provide potential benefits. Choose supplements manufactured by a reputable company that's undergone third-party testing, per a article in the Frontiers in Sports and Active Living , to ensure their safety and efficacy, since most supplements are unregulated.

If you take a pre-workout, it's essential to use it safely and effectively. Start by carefully reading the label and following the recommended dosage instructions. Also, consider taking it roughly 30 to 45 minutes before your workout for best results.

Be mindful of the potential risks associated with pre-workout supplements, such as toxicity, dehydration and overtraining, and take steps to mitigate those risks. This may include drinking water , avoiding additional sources of caffeine, and listening to your body's signals to prevent overtraining.

The safety of pre-workout supplements depends on the specific product and the individual. While some pre-workout ingredients may have potential risks, they can be safe if taken in moderation and according to instructions. However, it's essential to do your research, read labels carefully and consult with a health care professional before taking any new supplement.

To avoid taking a potentially harmful pre-workout supplement, look for specific ingredients that may cause adverse side effects. For example, high levels of caffeine, artificial sweeteners and proprietary blends may increase the risk of adverse effects. Look specifically for the ingredients that will help you reach your goals.

When asking yourself if pre-workout is necessary, consider starting with this truth bomb: According to experts, the healthiest pre-workout you can take comes from food.

Getting nutrients and energy from food sources is the best thing you can do. Similarly, the healthiest pre-workout products you can buy have simple, minimal ingredients that you can understand and pronounce. At the forefront, the ingredients listed should be caffeine if you are looking for a caffeinated product , beta-alanine, and nitric oxide booster.

Fortunately, there are now products that fit a variety of lifestyles and dietary restrictions. You can choose from pre-workout supplements that have non-GMO ingredients, are Paleo, vegan, soy-free and organic.

Before deciding, make a point to read the reviews, ask questions and talk to your doctor. The good news is that there are plenty of options out there for you to test and try out.

With new products making their debut in the fitness world every day, there is no shortage of options to choose from. Pay careful attention to how your body responds to pre-workout and how you feel during your workout. If used correctly, you will find that pre-workout can be a life-changing asset to your fitness routine.

As with most health-related journeys, pre-workout and nutrition factors are unique to you. AF Coaches work with members to discover personal fitness, nutrition, and recovery plans to help them reach their goals.

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Search Search. The Power of Pre-Workout: What It Is, and How to Use it Safely. Looking to take your workouts to the next level? Discover the benefits of pre-workout and how you can safely incorporate it into your overall fitness and nutrition routine for maximum results.

January 24, By Anytime Fitness. What is pre-workout? Pre-workout vs. protein powder. When should I take pre-workout?

How long does pre-workout last? Benefits of pre-workout. Does pre-workout burn calories or fat? Risks and potential side effects of pre-workout. Upset stomach or headache: Some ingredients in pre-workout can cause digestive issues or headaches.

Insomnia: Because caffeine is found in most varieties of pre-workout supplements, taking pre-workout in the evening might delay or disrupt sleep. Amino acids. Of those nine essential amino acids, there are three that fall under the category of branched-chain amino acids BCAAs : Leucine Isoleucine Valine These BCAAs play an important role in how effective a pre-workout is because they help control how protein is used throughout your body.

Other ingredients commonly found in pre-workout. L-citrulline and nitrous oxide. Acetyl l-carnitine. Vitamin B Types of pre-workout products: Supplements vs. Pre-workout powder. Pre-workout food.

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Purchase options and add-ons. Brand Jacked Factory Unit count Better than creatine alone, Build-XT helps improve strength and power output during highly-intense physical activity with just two capsules per day prior to your workout.

Helps Increase Energy Production ATP : By supplementing with Build-XT, you effectively give your body scientifically proven ingredients that help to increase energy production ATP at the cellular level.

This means no more mediocre workouts, just peak performance. Clinically Studied Ingredients: Build-XT is one of the best natural anabolic muscle builders on the market.

This premium pre-workout muscle builder contains PeakO2, ElevATP, and Astragin - three revolutionary and clinically effective ingredients. The synergistic ingredient stack works to help improve muscle growth, strength and power.

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Please try again later. Verified Purchase. I have just started using Build-Xt Muscle Builder and can feel and notice the difference - Have used other Jacked Factory products and they are all worth the money. While Altius has great stimulation and ingredient doses, it has easily the worst flavor variety on our list, with only one option to choose from.

Similar to Transparent Labs and Legion, however, it is made with all natural ingredients. Jacked Factory's Altius pre-workout stands out with strong stimulation and a blend of effective active ingredients, while offering limited flavor options, maintaining an all-natural profile, and sharing a higher price point.

Next on our list, we have a pre-workout supplement for muscle gain from perhaps the most iconic supplement brand of all time, Optimum Nutrition. Photo by optimumnutrition. For active ingredients, this has very solid doses of the 3 key ingredients it contains.

Optimum contains 6g of L-Citrulline, and 3. This dose of creatine is the highest on our list so far, and is on the higher end of the recommended daily dose. It also contains 1. Optimum Nutrition has somewhat decent variety when it comes to flavors with 3 different choices.

It does also contain several artificial dyes and sweeteners which is worth noting if you prefer to avoid these ingredients. Optimum Nutrition's muscle gain pre-workout showcases considerable caffeine stimulation, a robust formula with L-Citrulline, Beta-Alanine, and creatine variations, available in multiple flavors containing artificial additives.

Up next on our list is Pre Jym from Jym Supplement Science. For stimulation, Pre Jym falls around the higher end of average for our list. Similar to Optimum, Pre Jym also contains mg of caffeine per serving. This makes it great for more experienced pre-workout users, as well as those just looking for a strong dose of caffeine.

Photo by aaronflores7. It has 6g of citrulline malate, 2g of beta-alanine, 1. This is also the second product on our list to contain BCAAs, which may be useful for muscle building especially for those who are missing a few proteins in their daily intake.

This has some of the best variety for flavors on our list with 10 different options to choose from. Keep in mind this is one of several products on our list with artificial ingredients in its formula. Pre Jym is tailored for lean muscle growth, offering substantial caffeine stimulation, a combination of four essential active ingredients, a broad flavor range despite artificial components, and a relatively higher price point.

Next on our list we have Hyde pre-workout from ProSupps. At mg per serving, ProSupps will likely deliver plenty of stimulation for most, especially those new to pre-workout supplements. More experienced users may want to opt for a higher-dose pre-workout like Legion.

Photo by prosupps. While it does have a good beta-alanine dose at 2. This product also contains no betaine, which probably would improve its effectiveness if included. ProSupps also has some of the least flavor variety on our list with only 2 flavors to choose from. It also contains several artificial ingredients which some will prefer to avoid.

ProSupps' Hyde pre-workout offers moderate stimulation, relatively lower active ingredient doses, limited flavor choices, and excellent affordability, making it a cost-effective option for workout enthusiasts.

Caffeine dose is suitable for both beginners and advanced users. Could benefit from higher doses of creatine and l-citrulline. First off, this product easily has the lowest caffeine content of any product on our list at only mg per serving.

While this may seem low, this will be the perfect amount for pre-workout beginners, or somewhat caffeine-sensitive people. Photo by elimatherss. Its active ingredients are also solid. It has 4g of l-citrulline, 2.

While it could benefit from slightly more creatine, all its other ingredients are at effective doses. MyProtein falls on the lower end of flavor variety for our list with only 3 different options to choose from.

It also is one of the many products on our list to contain several artificial ingredients. MyProtein's signature Pre-Workout, while renowned for their protein powders, features lower caffeine content at mg per serving, balanced active ingredient doses, limited flavor options with artificial ingredients, and a relatively affordable cost.

Get more reviews about training equipment, special offers and discounts from different stores. However, there are several reasons pre-workout may help you with your goal of gaining muscle.

First is caffeine. It will ideally enable you to train longer and harder, thus leading to a better workout, and eventually more muscle growth over time. Next is all the other additional ingredients found in pre-workout. These include beta-alanine, betaine, l-citrulline, and creatine.

As we established throughout the article, these ingredients all have their own unique benefits for building muscle. These include increasing force production, endurance, and high-intensity exercise performance. By taking a pre-workout supplement that contains any combination of these ingredients at effective doses, you will ideally improve your performance in the gym, which will lead to more muscle growth over time.

These mainly include stimulation and the additional active ingredients a supplement contains. These factors are all covered in more depth below. When looking for a pre-workout to help with muscle growth, you might want a solid amount of stimulation that allows you to reach a higher level of intensity in your workouts.

While the stimulation levels on our list reach up to mg per serving Legion , you may prefer a milder dose of around mg MyProtein. The 4 key ingredients we focus on in this article are creatine, l-citrulline, betaine, and beta-alanine.

They all have their own advantages for improving performance in the gym, and will likely benefit anybody trying to put on muscle. To maximize effects, we recommend looking for a product that contains several of these ingredients all at effective doses. Beta-Alanine can help to increase power and reduce fatigue, and any dosage above should produce noticeable effects.

Betaine can help to improve endurance and force, and should be anywhere from 1. L-Citrulline helps to increase performance, and reduce soreness, and any dose over 3g 4g of Citrulline Malate should be effective. Finally, creatine helps with high-intensity exercise performance, and while any dose should produce results, for optimal results, we recommend taking g daily.

By understanding the effects of these ingredients, and their effective doses, you can make a more informed decision on which pre-workout formula will provide the best results.

While it can be difficult to know how a pre-workout will taste before trying it, looking at user reviews can be a good way to gauge whether or not a pre-workout has an enjoyable taste.

While it is possible to gain muscle while in a caloric deficit, if your goal is to put on high amounts of muscle mass, we recommend eating in a consistent small caloric surplus. This will allow you to put on solid amounts of muscle without putting on too much excess fat. In terms of protein content, eating anywhere from 0.

Your routines should be centered around progressive overload in order to properly stimulate muscle growth. This is what is known as the law of accommodation. By implementing progressive overload, you can ensure your muscles are always getting the proper stimulation they need to grow.

Putting on muscle is a marathon, not a sprint. Considering the stimulation and additional active ingredients, pre-workouts are supplements you can take for muscle growth. To fuel your workouts properly, we recommend eating a properly balanced meal hours before your workout, or if missing one, a small carb snack around 1 hour out, and maybe some more simple carbs right before your workout in case you have an intensive or long workout ahead of you.

In case you need one - for right before your workout, we recommend something quick and easy like a juice, ripe banana or a spoonful of honey. Yes, to properly fuel your workouts you should absolutely eat before the gym. Even if it's something as simple as a banana or piece of toast, a small amount of carbs before a workout can greatly improve energy levels and performance.

This is especially true if your pre-workout snack is paired with a solid pre-workout supplement. Overall, consuming carbs right before the gym might be beneficial if you train first thing in the morning, or after fasting.

Our choice for the best pre-workout to build muscle is BULK BLACK by Transparent Labs. With this being said, all the products on our list have their own advantages as well. Let us know if you decide to try out any of the products on our list.

Also read:. Jacek Szymanowski. With my 30 years fighting experience, specialization in nutrition coaching for athletes, expertise in metabolic health and dietary strategies , I bring a comprehensive approach to optimizing your performance and well-being.

Backed by a master's of science degree in biotechnology, I stay at the forefront of scientific advancements, ensuring that my coaching is always evidence-based and up-to-date. View author's page. This article was written by our qualified author and proofread by an expert with proven experience.

When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article. Our team of authors and experts includes professional athletes Olympians, winners of European and World titles , PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others.

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In a hurry? CHECK NOW. Top 8 Pre-Workouts for Muscle Gain Reviewed. BULK Black by Transparent Labs — Best Overall Pre-Kaged® - Runner-Up - with BCAA Pulse Natural - Best High-Stim Jacked Factory Altius - Balanced High-Stim Optimum Nutrition Pre Advanced - High Creatine Pre JYM ProSupps Hyde - A Dollar a Serving Myprotein the Pre-Workout - Best With Moderate Stimulation.

BULK Black by Transparent Labs — Best Overall. CHECK latest PRICE. Ingredients Breakdown:. Nutrition Label Transparency:. Very good doses of all active ingredients. Good dose of caffeine. Made with all-natural ingredients. Could be better:. Pre-Kaged® — Runner-Up - with BCAA.

CHECK LATEST PRICE. Decent stimulation.

Your muscles can therefore stay in the game for longer and continue working at consistent levels. Stimulants like caffeine really are the kingmakers for muscle making when you look at the rest of their benefits when used in a pre-workout.

Check out some of the key benefits below. The best pre-workout supplement for muscle building should have a stimulant on its ingredients list. If you are sensitive to caffeine, what is a good pre-workout alternative? HYDE Max Pump offers a similar energy surge, but without the jittery side effects.

Creatine is one of the most popular and effective ingredients in pre-workout for increasing muscle mass and strength and wins bragging rights because it can improve both short-term and long-term muscle mass growth.

The more energy you have, the more you can lift. Creatine helps muscle cells produce more energy that you can draw on as you perform your weightlifting exercises. But long after you've put down your weights, hit the shower, and have headed home, creatine works its magic on your muscles too.

It triggers several cellular processes that lead to muscle growth. Branched-chain amino acids you'll see them on the label of your pre-workout as BCAAs are found in proteins like eggs and meat that are commonly on our plates. Take a closer look at them, and they are made up of three critical amino acids: leucine, isoleucine, and valine.

Your muscles need this threesome of amino acids as part of the muscle repair process. They help muscle growth while also reducing muscle soreness.

L-citrulline and L-arginine both amino acids are needed to boost the nitric oxide levels of the system. Nitric oxide is a winner all the way for muscles. It improves blood flow, increasing the delivery of important nutrients to working muscles.

The combination is also known to increase growth hormone levels in the blood. Human Growth Hormone HGH has a part to play in increasing muscle mass, so if these levels are boosted, your body makes those gains in muscle mass sooner.

Research has shown that taking carnitine leads to better recovery from weight training, and subjects in the study had higher levels of androgen receptors in their muscle cells. These are what testosterone binds with to trigger muscle growth — so the more, the better.

Why pre-workout is important for muscle gain is clear. The ingredient list, dosage, and servings per container will all affect the overall price of the supplement. If you opt for a pre-workout that has a robust ingredient list, you may end up paying more than you would for one with a less robust list.

You may also see prices vary based on some factors, like whether the pre has an all-natural formula, contains additives, or offers high dosages. Dosage is the amount of each ingredient that is present in the supplement. Caffeine is a great example of this. However, some of the pre-workout supplements on the market do include some vitamins and minerals in their formula.

Electrolytes are more common than other types of micronutrients — in pre-workouts, these come in the form of calcium, sodium, potassium, phosphorus, and magnesium.

Some pres may include various B vitamins as well. Whether you want a pre-workout that is flavored, unflavored, powdered, or liquid, enjoyability is key.

Be sure to check the flavors and the ingredients used to create those flavors in any blends you are eyeing before making your final decision. We considered a multitude of factors when building this list to ensure all readers could find the helpful information they were looking for.

We weighed the things like ingredients and price, but more on the specifics below. Formulation is a major component of how we choose what pre-workouts make it on our list. We try to make sure we have caffeinated versions, as well as caffeine-free options for those who prefer a stim-free pre-workout.

We also think about types of ingredients, dosages at which these ingredients come in, and things like vegan formulation. We have several factors to consider, but most importantly, we want to deliver a diverse list of pre-workouts that have integrity and that we have personally studied to make sure they are reliable supplements.

Sweetening agents are something else we take into consideration when making our picks. We wanted to make sure those who have strong feelings about artificial sweeteners had all-natural options, while also providing picks for those who place higher value on other factors over the sweetening agents used in their pre-workout.

We work to choose supplements that have proper dosages of their ingredients to make a noticeable impact on your workouts. We chose supplements that have a range of dosages, to make sure there is a fit for everyone. Another example is the doses of citrulline on this list.

We included solid pre-workout picks that offer between 3, milligrams and 8, milligrams of citrulline — all numbers in this range are safe to take, but choosing a higher vs.

lower dose will depend on personal preference and goals, which is why we included both. Price can be one of the most important factors when it comes to adding a supplement to your stack. There are several factors that go into a price point for a supplement including ingredients, dosages, servings per container, and whether or not the formula is organic, all-natural, or contains fillers.

Whether your goal is to stay focused, attain a sweet pump, produce better blood flow, increase your energy, or assist with muscle growth and workout performance, a pre-workout can be a helpful supplement to take.

Before hitting the market, decide what your top priorities are, and keep an eye on every ingredient list in your search. We think C4 is a good pre-workout, especially for men looking to build muscle, as it contains ingredients like velvet bean seed extract that may help increase testosterone levels.

We also like that it uses a combination of caffeine and theacrine, a caffeine-free substance that can boost energy similar to a cup of coffee. Legion Pulse, Transparent Labs Bulk, Transparent Labs Bulk Black, and Transparent Labs Stim-Free are all excellent, natural pre-workouts.

The Transparent Lab pre-workouts are also gluten-, GMO-, and soy-free. Elisa is a NASM certified personal trainer, is studying for her NASM nutrition certification, and was a competitive natural bodybuilder. She has spent seven years in the fitness industry in a professional setting and loves to continuously push her learning and understanding of the fitness world from all different facets.

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XWERKS Ignite 4. Cellucor C4 Original Pre-Workout 3. Kaged Clean Burn. Transparent Labs Bulk 4. Kaged Pre-Kaged Elite 4. Transparent Labs Stim-Free Pre-Workout 3. Crazy Nutrition Intensive Pre-Train. Kaged Pre-Kaged Sport. Transparent Labs Bulk Black 4.

Gnarly Nutrition Pre-Workout. Keep reading for our list of the 10 best pre-workout supplements for muscle gain.

Each product in this article:. One dollar sign means a product is rather affordable, whereas three dollar signs indicate a higher cost. Each flavor contains L-citrulline , which helps improve blood flow to the muscles, and beta-alanine, which helps the muscles work harder and longer 2 , 3 , 4.

The caffeinated flavors contain mg of caffeine, and all flavors contain L-theanine , which may help improve alertness and cognitive performance when combined with caffeine 5. Notably missing is creatine, which means this pre-workout is a great option if you prefer to avoid creatine or already take a separate creatine supplement.

Legion uses third-party testing by Labdoor to assure quality and purity. Nutrition facts per 2 scoops Outlift by Nutrex Research includes an impressive list of ingredients, including the three branched-chain amino acids BCAAs : L-leucine, L-valine, and L-isoleucine. While more research is needed, BCAAs may help promote muscle recovery and growth 7.

This pre-workout also features citrulline malate, beta-alanine, creatine, and caffeine, all of which may have benefits for athletic performance, according to research 2 , 4 , 8 , 9. Outlift is third-party tested by Informed Choice Nutrition facts per 1 scoop According to Dymatize, PreWO is designed to maximize energy, strength, and intensity in the gym.

While creatine is considered safe and unlikely to cause adverse effects at low doses, higher doses can sometimes cause stomach upset Each serving provides citrulline malate, beta-alanine, and mg of caffeine, as well as the following ingredients:. Dymatize products are manufactured in CGMP-certified facilities and third-party tested for banned substances by Informed Choice.

Nutrition facts per 2 scoops 20 grams 18 :. If you prefer to avoid caffeinated supplements, then The Genius Brand Genius Pre is worth considering. The pre-workout is caffeine-free but still offers many of the performance and stimulant benefits, thanks to theobromine and a group of ingredients called nootropics Nootropics are compounds or supplements that can boost mental performance.

Caffeine is the most widely consumed nootropic. Here are some of the nootropics found in Genius Pre:. The powder is designed to provide optimal effective doses of its main active ingredients, including 5 grams of creatine monohydrate, mg of caffeine, 2.

It also includes beetroot extract, as well as several nootropic ingredients, including Alpha-GPC, ElevATP, and Rhodiola rosea. While more research is needed, these ingredients may have cognitive benefits and help improve athletic performance 20 , 21 , 22 , 23 , 24 , In a study of 14 exercise-trained adults, researchers found that consuming SHIFTED Pre-Workout 45 minutes before a workout significantly improved measures of attention, reaction time, vigor, and fatigue compared to a placebo Because the specific amount of each ingredient used in these blends is not disclosed, some people may prefer to avoid this pre workout.

SHIFTED products are third-party tested by Armada Nutrition. Nutrition facts per 1 scoop 30 grams 29 :. Transparent Labs Stim-Free Pre-Workout supplement is a great option if you prefer a product that does not contain stimulants such as caffeine, yohimbine, or theobromine.

Instead, the product contains citrulline malate, beta-alanine, BCAAs, and betaine BetaPure to provide a boost to your workout.

The product also includes black pepper extract , which may have anti-inflammatory properties, and huperzine A, a plant extract that may have cognitive benefits, though more research is needed 30 , Stim-Free Pre-Workout is third-party tested by Analytical Resource Laboratories for quality assurance.

Specifically, the product contains L-citrulline, an amino acid that improves blood flow to muscles, which can lead to a pump. However, its effectiveness for muscle gain is mixed 3 , 4.

It also contains L-arginine, another amino acid associated with pump, though studies suggest that L-arginine is unlikely to lead to a pump because it is broken down before it reaches the bloodstream 33 , Additionally, this pre-workout includes alpha-lipoic acid, which may help improve muscle recovery.

It also contains 1 gram of creatine monohydrate, which is known to support muscle gain, though research suggests an effective dose of 3 grams per day 8 , Do Vitamins PurePump is third-party tested by Labdoor for purity and potency.

Nutrition facts per 2 scoops 7. It contains an effective 3-gram dose of creatine monohydrate , which may improve performance and muscle gain, as well as mg of caffeine 8 , 9. However, it does contain a proprietary blend, which some may prefer to avoid, as the brand does not disclose the specific amount of each ingredient used.

This proprietary blend, AstraGin, is thought to boost energy levels, but there are currently no human studies to support this effect Nutrition facts per 1 scoop 10 grams 37 :.

NAKED Energy is a great option for someone looking for a pre-workout that is free from preservatives and artificial additives. The powder comes in an Unflavored version, or you can choose Citrus or Fruit Punch, both of which are sweetened with monk fruit and cane sugar.

The pre-workout is also vegan-friendly, certified gluten-free, and free of soy, wheat, and dairy. As for active ingredients, the pre-workout includes beta-alanine and mg of caffeine to help boost performance in the gym 2 , 9.

It also includes creatine monohydrate. However, one serving contains just 1 gram of creatine, which may not be enough to provide muscle gain benefits 8.

NAKED products are third-party tested by Eurofins Scientific. Nutrition facts per 2 scoops 4. Gainful Pre Workout is a personalized supplement that contains a blend of caffeine, L-theanine, L-citrulline, and beta-alanine.

Because the product is personalized, the specific amounts of these ingredients, as well as the nutrition information, will vary. This pre-workout also contains BCAAs, which are thought to help improve performance and recovery when taken as a supplement.