Journal of the International Society of Sports Nutrition. Goldstein ER, Ziegenfuss T, Kalman D, et al. International Society of Sports Nutrition position stand: Caffeine and performance.

J Int Soc Sports Nutr. Koopman R, Saris WH, Wagenmakers AJ, van Loon LJ. Nutritional interventions to promote post-exercise muscle protein synthesis.

Sports Medicine. NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition Position Stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine.

Gough LA, Sparks SA, McNaughton LR, et al. A critical review of Citrulline Malate Supplementation and Exercise Performance. European Journal of Applied Physiology. Trexler ET, Smith-Ryan AE, Stout JR, et al.

International Society of Sports Nutrition Position Stand: Beta-alanine. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

Journal of the Academy of Nutrition and Dietetics. Keisler BD, Armsey TD. Caffeine as an ergogenic aid. Current Sports Medicine Reports. Vitale KC, Hueglin S, Broad E. Tart cherry juice in athletes. Martins GL, Guilherme JP, Ferreira LH, de Souza-Junior TP, Lancha AH.

Caffeine and exercise performance: Possible directions for definitive findings. Frontiers in Sports and Active Living. Creatine Supplements: The Basics. The Department of Defense Dietary Supplement Resource: Operation Supplement Safety. Use limited data to select advertising. Create profiles for personalised advertising.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services.

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Learn about our editorial process. and Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. Anne Cook Carroll, MS, RD.

Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board.

Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.

Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle. Fact checked by Rich Scherr. Our Top Picks. Best Overall :. Best with Caffeine :.

Best Electrolyte Replenisher:. Best Ready-to-Drink Electrolyte Replenisher:. Best Creatine:. Best BCAA Supplement:. Best Protein Powder:. Best for Muscle Recovery:. In This Article Expand. Our Picks.

Where We Stand. How We Test and Select Pre-Workout Drinks. What to Look For in Pre-Workout Drinks. Why Trust Verywell Fit. Best Overall. Skratch Labs Sport Hydration Drink Mix. Pros Contains carbohydrates and electrolytes No artificial sweeteners or colorings Great flavor and texture.

Cons Higher sugar content may not be needed for lower-intensity workouts. The Best Electrolytes for Runners, Tested and Reviewed. Best with Caffeine. Tailwind Nutrition Endurance Fuel. Pros Contains carbohydrates and electrolytes Contains caffeine for an extra energy boost Great taste with no artificial sweeteners.

Cons Requires mixing with a high volume of water ounces Higher sugar content may not be needed for lower-intensity workouts. Chobani Mixed Berry Drinkable Yogurt. Pros Contains carbs and protein Convenient, ready-to-drink option Contains antioxidants and probiotics. Cons Not suitable for those with lactose intolerance or dairy allergies.

The 6 Best Workout Supplements of Best Electrolyte Replenisher. Hydration Multiplier. Pros High sodium content to accelerate hydration and replenish electrolytes Contains B vitamins and vitamin C Contains carbohydrates for fuel.

Cons Salty tasting. Best Ready-to-Drink Electrolyte Replenisher. Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage. View On Gatorade. Pros High sodium content to accelerate hydration and replenish electrolytes Convenient, read-to-drink option Contains carbohydrates for fuel.

Cons Contains artificial sweeteners and colorings Salty aftertaste. The 11 Best Pre-Workout Foods and Supplements of , According to a Dietitian. Best Creatine. Klean Athlete Klean Creatine Unflavored. Pros NSF Certified for Sport Contains just creatine monohydrate May delay muscle fatigue and enhance performance when strength training.

Cons May not benefit endurance performance. The Best Creatine Supplements of , Tested and Reviewed. Best BCAA Supplement. Gnarly Nutrition Pre Workout. Pros NSF Certified for Sport Vegan-friendly source of BCAAs May support muscle repair and synthesis.

Cons Certain ingredients can have negative side effects in some at high doses. Best Protein Powder. Naked Whey Chocolate Protein Powder. Pros Informed Choice Certified Three ingredients with no artificial sweeteners or flavorings Delicious taste and smooth texture.

Cons Does not dissolve completely when mixed with plain water. Best for Muscle Recovery. Cheribundi PURE Tart Cherry Juice. Pros Contains just tart cherry juice Easy to grab and go Contains carbohydrates for energy.

Cons High sugar content may not be needed for low-intensity exercise. 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. Offering similar benefits to conventional pre-workout supplements, it contains 5g BCAAs and 3g of creatine monohydrate.

Grenade's 50 Calibre Pre-workout, with its battle-hardened style, is another favourite among lifters. With a goal to feature every possible natural component that aids performance — including theobroma and beet extract — it comes in berry, cola and lemon flavours.

Finding the right pre-workout isn't always about finding the powder that suits you. There are plenty of alternative options you can take before your next training session. For example, there are pre-workout gels, pre-workout pills, pre-workout capsules and pre-workout drinks.

We've put a few below:. If you don't want to be guzzling another fitness-centric drink from a protein shaker, pre-workout gel could be the fix you're after. Prefer your pre-workout in shot form?

Optimum Nutrition's Gold Standard pre-workout shot is the best we've tasted in a while. While not strictly a pre-workout capsule, Grenade's Black Ops capsules use caffeine for focus and green tea extract for fat-loss support.

Ideal if you're in a calorie deficit. Made with green coffee extract, caffeine, Vitamin B6 and cayenne extract, Red-Cell is ideal as a pre-workout or as part of a weight loss programme.

Coffee: A cup of black coffee with or without sugar before your workout is a great way to up your energy levels. Bananas: Rich in starchy carbohydrates, one banana will contain around 14g of sugar, made of glucose and fructose — two sugar types that are ideal for athletic performance.

Bananas are also rich in potassium and magnesium , providing electrolytes to your body that — when lost — will cause muscle cramps and fatigue, so it's best to keep your levels topped-up. Each banana will contain around g of carbohydrates, fuelling your muscles before strenuous exercise.

Coconut Water: Like bananas, coconut water is naturally full of electrolytes. With an improper electrolyte balance leading to muscle cramps, stiffness, nausea, headaches and fatigue, drinking coconut water will help top up your body's electrolyte supply.

Priyankaa is our senior health and wellness writer, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews.

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Jump to: Best Pre-Workout What Does Pre-Workout Do? What's in My Pre-Workout and Is It Safe? What Pre-Workout Ingredients Should I Look Out For? What Pre-Workout Ingredients Should I Avoid?

Is Pre-Workout Dangerous? How Long Does Pre-Workout Take To Kick In? When Should I Take Pre-Workout? Should I Take Pre-Workout Every Day? Can I Use Coffee as a Pre-Workout? We update links when possible, but note that deals can expire and all prices are subject to change.

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Best overall Best less expensive Best sweetener free Best tasting. Energy source. Other ingredients. Price per serving. Best pre-workout overall. Best less expensive pre-workout. Best sweetener-free pre-workout. Best less expensive sweetener-free pre-workout.

Best-tasting pre-workout. Promix Pre-Workout. A protein powder one writer uses for their morning pancakes. A deliciously chocolaty protein powder. And a lactose-free protein source.

Studies consistently show that creatine is safe for healthy adults when used for weeks or months. While side effects are rare, they may include cramping, weight gain, muscle stiffness, and stomach upset. Protein: While amounts will vary based on activity and goals, the International Society of Sports Nutrition recommends active individuals aim to consume 1.

This should be spread throughout the day. Note that consuming excess amounts of protein beyond your needs will not lead to greater muscle gains. Beta-alanine: The typical dose of beta-alanine is 4 to 6 grams per day. High doses of beta-alanine milligrams or more, or more than 10 milligrams per kilogram of body weight can cause paresthesia tingling in the face, neck, and other parts of the body.

A pre-workout drink can help you stay hydrated and provide you with carbohydrates, protein, and electrolytes, which can help you through your workout.

They often also contain caffeine which can provide you with a boost. Not all pre-workout drinks are created equal though, and the efficacy will depend on the ingredients it contains. Pre-workout drinks should not take the place of complete meals or whole foods. Samuel suggests taking a pre-workout drink mins before beginning your workout.

This depends on what you are looking for out of your pre-workout drink. For energy, look for quick-absorbing carbohydrates. Caffeine may also help boost performance, but does not provide true energy in the form of calories.

Electrolytes such as sodium, potassium, calcium, and magnesium may also be beneficial before long or sweaty workouts to help replace electrolyte losses and aid in hydration. Protein, creatine, and antioxidant drinks can help support muscle repair and growth.

Tamar Kane, MS, RD , is a plant-based Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies and supplement if needed!

to optimize performance and wellbeing. Kerksick CM, Wilborn CD, Roberts MD, et al. Journal of the International Society of Sports Nutrition. Goldstein ER, Ziegenfuss T, Kalman D, et al. International Society of Sports Nutrition position stand: Caffeine and performance.

J Int Soc Sports Nutr. Koopman R, Saris WH, Wagenmakers AJ, van Loon LJ. Nutritional interventions to promote post-exercise muscle protein synthesis. Sports Medicine. NIH Office of Dietary Supplements.

Dietary Supplements for Exercise and Athletic Performance. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition Position Stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine.

Gough LA, Sparks SA, McNaughton LR, et al. A critical review of Citrulline Malate Supplementation and Exercise Performance.

European Journal of Applied Physiology. Trexler ET, Smith-Ryan AE, Stout JR, et al. International Society of Sports Nutrition Position Stand: Beta-alanine. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

Journal of the Academy of Nutrition and Dietetics. Keisler BD, Armsey TD. Caffeine as an ergogenic aid. Current Sports Medicine Reports. Vitale KC, Hueglin S, Broad E. Tart cherry juice in athletes.

Martins GL, Guilherme JP, Ferreira LH, de Souza-Junior TP, Lancha AH. Caffeine and exercise performance: Possible directions for definitive findings. Frontiers in Sports and Active Living. Creatine Supplements: The Basics.

The Department of Defense Dietary Supplement Resource: Operation Supplement Safety. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance.

Understand audiences through statistics or combinations of data from different sources. Develop and improve services.

Use limited data to select content. List of Partners vendors. Sports Nutrition. By Tamar Kane, MS, RD ,. Shushy Rita Setrakian MS, RD. Learn about our editorial process. and Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University.

Anne Cook Carroll, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.

Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.

Fact checked by Rich Scherr. Our Top Picks. Best Overall :. Best with Caffeine :. Best Electrolyte Replenisher:.

Best Ready-to-Drink Electrolyte Replenisher:. Best Creatine:. Best BCAA Supplement:. Best Protein Powder:. Best for Muscle Recovery:. In This Article Expand. Our Picks.

Where We Stand. How We Test and Select Pre-Workout Drinks. What to Look For in Pre-Workout Drinks. Why Trust Verywell Fit. Best Overall. Skratch Labs Sport Hydration Drink Mix.

Pros Contains carbohydrates and electrolytes No artificial sweeteners or colorings Great flavor and texture. Cons Higher sugar content may not be needed for lower-intensity workouts.

The Best Electrolytes for Runners, Tested and Reviewed. Best with Caffeine. Tailwind Nutrition Endurance Fuel. Pros Contains carbohydrates and electrolytes Contains caffeine for an extra energy boost Great taste with no artificial sweeteners.

Cons Requires mixing with a high volume of water ounces Higher sugar content may not be needed for lower-intensity workouts.

Chobani Mixed Berry Drinkable Yogurt. Pros Contains carbs and protein Convenient, ready-to-drink option Contains antioxidants and probiotics. Cons Not suitable for those with lactose intolerance or dairy allergies.

The 6 Best Workout Supplements of Best Electrolyte Replenisher. Hydration Multiplier. Pros High sodium content to accelerate hydration and replenish electrolytes Contains B vitamins and vitamin C Contains carbohydrates for fuel.

Cons Salty tasting. Best Ready-to-Drink Electrolyte Replenisher. Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage. View On Gatorade. Pros High sodium content to accelerate hydration and replenish electrolytes Convenient, read-to-drink option Contains carbohydrates for fuel.

Cons Contains artificial sweeteners and colorings Salty aftertaste. The 11 Best Pre-Workout Foods and Supplements of , According to a Dietitian. Best Creatine. Klean Athlete Klean Creatine Unflavored. Pros NSF Certified for Sport Contains just creatine monohydrate May delay muscle fatigue and enhance performance when strength training.

Cons May not benefit endurance performance. The Best Creatine Supplements of , Tested and Reviewed. Best BCAA Supplement. Gnarly Nutrition Pre Workout. Pros NSF Certified for Sport Vegan-friendly source of BCAAs May support muscle repair and synthesis.

Cons Certain ingredients can have negative side effects in some at high doses. Best Protein Powder. Naked Whey Chocolate Protein Powder. Pros Informed Choice Certified Three ingredients with no artificial sweeteners or flavorings Delicious taste and smooth texture.

Cons Does not dissolve completely when mixed with plain water. Best for Muscle Recovery. Cheribundi PURE Tart Cherry Juice. Pros Contains just tart cherry juice Easy to grab and go Contains carbohydrates for energy.

Cons High sugar content may not be needed for low-intensity exercise. The 9 Best Recovery Foods and Drinks for Your Workout. Where We Stand If you are looking for a carbohydrate and electrolyte drink, we recommend Skratch Labs Sport Hydration Drink Mix for its simple ingredients and great taste, perfect for fueling and hydration before workouts.

How We Test and Select Pre-Workout Drinks Our team works hard to be transparent about why we recommend certain supplements. When testing, we evaluated each product for the following six critical criteria: Nutrition : Our nutrition editors considered each drink's purpose, quality of ingredients, nutritional content, safety, and efficacy.

We analyzed each product based on quality of ingredients, amount of electrolytes particularly sodium, potassium and magnesium or protein, and other nutrients added including vitamins and minerals.

We also considered third-party testing and associated certifications. Then they were rated in the context of their intended use. Flavor : We tasted each product, noting how accurate it is to the flavor advertised on the packaging and if the flavor corresponds to the color of the drink.

We also made subjective notes on if the flavor was good or bad, strength of flavor, and if we felt it was overly sweet or salty. Texture : For powdered products, we reviewed the texture, noting if it was thin and smooth, or clumpy, grainy, separated, or otherwise unpleasant.

We also reviewed the dissolubility of the product, noting how long it took to dissolve in water and if it dissolved completely , how much stirring was required, and if there was any product left at the bottom of the glass. Aftertaste : We tested to see if any of the products left an aftertaste in the mouth after drinking it, and noted if it was unpleasant, how long it lingered, and if we had to eat or drink something after to mask the aftertaste.

Smell : Upon opening the product, we noted how it smelled, including salty, sweet, or chemical, and noted any pleasant or unpleasant aromas. We also reviewed if the smell was consistent with the flavor listed on the packaging, and if the smell impacted the taste when we drank it.

Value : We assessed the value, analyzing the cost in the context of the quality of the product, use and taste experience, and amount of servings per container. What to Look For in Pre-Workout Drinks Third-Party Testing Pre-workout drinks vary in their degree of testing and regulation.

Form Pre-workout drinks typically come in liquid form or as powders that must be mixed with liquid. Below are recommendations for specific ingredients you may find in pre-workout drinks: Carbohydrates : Carbohydrates are the body's preferred source of energy, so getting enough carbohydrates through your diet is important for adequate fueling.

Our Experts Holley Samuel , MEd, RD, CPT, a Registered Dietitian who works with athletes. Alena Kharlamenko, MS, RD, CDN , is a Registered Dietitian who specializes in health and nutrition research and supplement testing Anne Cook Carroll, MS, RD, CDN , is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance.

She also specializes in supplement research and analysis. Frequently Asked Questions Do pre-workout drinks work? How long does a pre-workout supplement last? What are the best ingredients for a pre-workout drink?

The 9 Best Post-Workout Snacks to Buy Online of Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

a7 NIH Office of Dietary Supplements. See Our Editorial Process. Meet Our Review Board. Share Feedback. Was this page helpful? With so many health supplements on the market, it can be tricky to determine which products are truly effective.

Whether you are someone that needs all of the caffeine just to get into the gym, or someone that needs sustained energy during a workout, pre-workout is often the solution.

This article will provide an overview of 7 of the best pre workout supplements available based on ingredients, effectiveness, taste, and cost. Wheteher you are after the healthiest pre workout or the strongest pre workout to give you a boost, this article will help you make a buying decision.

Some of the most common desired effects from the pre-workout supplements include increased energy, focus, strength, endurance, and power output. Quality pre-workouts will contain scientifically-proven performance enhancers such as caffeine, creatine, beta-alanine, citrulline, and amino acids.

However, not all products are created equal. Thorne Amino Complex is a high-quality pre-workout that contains a blend of amino acids to support energy, muscle building, endurance, and recovery. It is free of unnecessary fillers and artificial ingredients.

Customers report sustaining energy, decreasing fatigue, supporting muscle growth when paired with exercise, and improving workout capacity without crashes.

With a high user rating, it does contain a couple cons. Some customers thought the product contained a bitter taste. Also, those sensitive to stimulants should be aware it contains green tea extract. Overall, Thorne Amino Complex is a clean and effective pre-workout targeting endurance, focus, muscle building, and energy goals for high-intensity training when taken about 30 minutes before a workout.

Unlike most of the pre-workouts on the market, this contains green tea extract which provides a calm sense of energy, not the kind that makes you itchy and jittery which is often followed by a crash. Transparent Labs BULK Pre-Workout is a stimulant-based pre-workout supplement that aims to boost energy, strength, endurance, focus, and muscle pumps.

It contains ingredients like citrulline, beta-alanine, BCAAs, betaine, taurine, and caffeine. Some benefits of Transparent Labs BULK Pre-Workout come from the customers that mention clean energy, better mind-muscle connection during workouts, and excellent taste options like blue raspberry.

Some of the customers report itchy skin from the beta-alanine which is quite common when looking into most pre-workouts. It also contains artificial dyes if that is a deal breaker for you. Transparent Labs BULK is a great choice pre-workout for increasing energy, stamina, and performance during intensive training sessions.

The clinically effective dosages make it one of the best pre-workouts for men and women alike. Cellucor C4 Original Pre-Workout is a best-selling pre-workout containing ingredients like creatine, beta-alanine, arginine, and caffeine for boosts in energy, focus, pumps, endurance, and power.

With multiple flavor options available, C4 is a highly used product. Cellucor C4 costs around 60 cents per serving. Customers mention excellent stimulant effects and strength gains when paired with training. Some also claim to have bad jitters when supplementing with C4.

Cellucor C4 is an affordable pre-workout that still delivers on par with more expensive pre-workout supplements, according to experienced consumers.

The combination of creatine, beta-alanine, and caffeine has been scientifically shown to improve various markers of exercise performance. Optimum Nutrition Gold Standard Pre-Workout combines creatine, beta-alanine, caffeine, and amino acids to boost strength, endurance, focus, and energy.

Customers mention clean energy, improved concentration, support for muscle building, and great taste options like fruit punch.

While mostly clean, it does contain artificial colorings if that is a factor for you. Overall, Optimum Nutrition Pre-Workout is an affordable and effective pre-workout supplement from a reputable brand.

It works well for strength training, HIIT workouts, CrossFit style training, and other high-intensity exercises. EVLUTION ENGN Pre-Workout combines stimulants like caffeine with performance enhancers such as creatine, citrulline, and beta-alanine to improve energy, pumps, strength, endurance, and focus.

Many customers mention significantly elevated workout capacity and stamina. While some dislike the bitter taste, the majority did not find the product bitter. The product also does contain artificial dyes.

ENGN is a reasonably priced pre-workout that provides energy, mental drive, vasodilation, endurance, and strength benefits for training. It is designed for men and women pushing their bodies to the limit in the gym. Legion Pulse is a pre-workout supplement containing ingredients like citrulline, ornithine, beta-alanine, caffeine, and theanine for enhanced energy, focus, pumps, strength, and endurance.

Customer reviews mention an ability to train harder and longer with increased power output when supplementing with Legion. The flavor options are also limited, but most show to be pleased with the product selection.

Legion Pulse is an all-natural stimulant and non-stimulant pre-workout designed to help men and women maximize training results. The ingredients are science-backed for boosting physical performance. Nutrex Outlift Amped Pre-Workout features a blend of stimulants like caffeine along with performance enhancers such as creatine, beta-alanine, and vasodilators for energy, pumps, strength, and endurance.

The customers that take Nutrex Outlift Amped Pre-Workout mention intense workouts with clean energy and stamina. Some report overly stimulant-driven effects if misused and slightly itchy skin, but this is only for those that exceed the recommended dosage. While the product has a limited flavor selection, most customers enjoy the small selection.

Nutrex Outlift Amped provides an affordable stimulant pre-workout option containing a blend of ingredients to boost energy, focus, pumps, power, and muscle endurance during training. Overall, it is an optimal solution for those seeking to benefit from a pre-workout kick.

Pre-workout supplements are powdered supplements designed to be taken about minutes before exercising to boost workout performance, energy, focus, endurance, and recovery. They typically contain a blend of ingredients like caffeine, creatine, amino acids, nitric oxide boosters, and herbal extracts depending on the goals of the user.

While effects vary based on the precise formula, most pre-workout supplements aim to increase physical energy, mental focus, muscle strength and power, workout capacity, motivation, blood flow, and oxygen delivery to muscles.

Quality pre-workout formulas contain research-backed ingredients at clinical dosages. Their effects are most noticeable when paired with a consistent training program.

Common ingredients in pre-workout supplements include caffeine, creatibe, BCAAs, beta-alanine, and citulline.