Caffeine, of course, is one of the primary ingredients that help with increased focus 12 , as is Huperzine A 22 and L-Tyrosine 6. Both also note that this pre-workout mixes perfectly in a shaker bottle with water.

You can read more of their thoughts in our full JYM Pre-Workout review. Good for: Those who want a high-quality and affordable pre-workout powder.

C4 is the flagship product for Cellucor, and is considered by many as the No. Many people at Garage Gym Reviews have used both the C4 powder and the drink. Here, we will dive into the specs of the powder. Olympia-level pumps from it, but your sleeves will feel a bit tighter than they were before you started the workout.

It also contains 1. Check out our full C4 pre-workout review for more. BlackWolf Pre-Workout contains 11 scientifically proven ingredients designed to improve energy, focus, and performance without any unwanted side effects. Containing 11 key ingredients and no proprietary blends, Blackwolf pre-workout is formulated to provide you with heightened focus support and maximal endurance to improve overall athletic performance.

Whether you enjoy training in the evening, or just looking for a stimulant-free pre-workout, the fruit-flavored version of Blackwolf pre-workout is designed to support and enhance your performance without caffeine.

Nicole Davis, GGR senior editor, gave Blackwolf a try before one of her workouts. Each serving contains 6 grams of citrulline malate, which has been shown to promote increased blood flow 2.

This can contribute to improved oxygen delivery to your muscles during workouts, as well as faster removal of metabolic byproducts caused by intense training sessions. Similar to citrulline, L-Arginine Alpha-Ketoglutarate works as a nitric oxide booster 32 to help you get more out of your workouts.

The 3. This product also contains creatine monohydrate 8 and betaine anhydrous 33 , both of which can assist with muscle strength and exercise performance.

Despite the absence of caffeine, you can still expect support for focus and concentration due to the addition of DMAE 14 and Huperzine A These powerful nootropics can enhance cognitive function during workouts.

In terms of flavor, Nicole rates it at a 3 out of 5. There are lots and lots of pre-workouts on the market. Deciding on the 18 best pre-workouts was no easy feat.

We weighed the pros and cons of each product after analyzing these factors and using our GGR supplement testing methodology :. Are important ingredients like caffeine, creatine, citrulline, citrulline malate, and beta-alanine included? Are there high levels of stimulants that have been shown to have detrimental effects?

Stimulants to keep an eye out for: High levels of caffeine, dendrobium, synephrine, DMAE, rauwolfia vomitora. This is subjective, but we base it on the views of our testers, as well as what the general consensus is in online customer reviews.

We took the individual flavor and full range of flavors into consideration. How well does this product dissolve in the suggested amount of liquid? Are there floaties? Is it grainy? Is it super thick or super thin? Does it separate after a few minutes? What do customers think of the product?

Are reviews consistent? Does the company interact with customer reviews? If not, you might as well buy a more affordable supplement. This is particularly important for pre-workouts, because overloading on stimulants can be dangerous. Caffeine is a stimulant that targets the central nervous system, helping to support increased mental alertness while reducing the perception of fatigue Additionally, it can increase fat oxidation and spare muscle glycogen levels Creatine is a naturally occurring substrate that aids in energy production.

When taken as a dietary supplement, creatine has been shown to promote increased muscle strength, muscle size, speed, and high-intensity exercise capacity 8. Nitric oxide supports improved blood flow via vasodilation widening of blood vessels Citrulline malate is a compound that combines citrulline with malate, a substrate essential for the production of energy needed for muscle contractions.

Citrulline malate has been shown to help delay muscle fatigue and increase oxygen delivery to muscles 3. Beta-alanine is a non-essential amino acid that binds with histidine to form carnosine. In your muscles, carnosine acts as a hydrogen ion buffer to help delay fatigue and improve high-intensity exercise performance 4.

Wondering why you should consider drinking a pre-workout before your next sweat session? Some benefits include:.

Pre-workouts are probably best known for their ability to support increased energy and focus during workouts. Caffeine is well-known for its ability to boost energy and endurance levels during intense workouts 12 , and nitric oxide boosters like citrulline 15 and beetroot extract 17 can promote blood flow, which may result in more oxygen and nutrients being delivered to your muscles to maximize performance.

Pre-workouts can enhance strength in several ways. For one, they can provide you with more energy so that you hit your workouts harder and increase your training volume. But, perhaps the most important ingredient for increasing strength is creatine.

Creatine, which is present in some pre-workouts, aids in energy production during short, intense efforts and has been shown to increase strength when combined with resistance training in numerous research studies 7.

Ingredients like L-Theanine 5 , Rhodiola rosea 13 , and L-Tyrosine 6 can help you stay focused and motivated throughout your workout. Nootropics like these have also been shown to enhance memory, attention, and concentration 9.

One way to boost stamina during your workouts is to combat feelings of fatigue. Supplementation with beta-alanine 4 has been shown to increase intramuscular stores of carnosine.

Carnosine works as an intracellular buffer to reduce the accumulation of hydrogen ions— ultimately delaying fatigue Caffeine 12 , citrulline 16 , beta-alanine 4 , and creatine 8 can help maximize your energy and strength while reducing fatigue. Make sure key ingredients are present in research-backed dosages.

There are countless research studies that pinpoint the minimal dose needed to experience energy- or strength-boosting effects from ingredients like beta-alanine and creatine, but here are a few you should know before you start shopping:.

These blends will make it difficult to know the exact dosages used. A detailed ingredient list that clearly states the dose of each ingredient will ensure you know exactly what you are consuming.

This means that a company, not affiliated with the supplement manufacturer, evaluates the dietary supplement to ensure what is printed on the label is actually inside the product.

RELATED: Best supplements for men. When taken as directed, pre-workouts are generally considered safe to use for healthy individuals.

There are special populations, like pregnant women and adolescents, who should avoid them altogether though. Always check with your doctor before taking a new supplement. You should never consume more than the recommended dose, especially if the product contains stimulants like caffeine.

The name pretty much gives it away—pre-workouts should be taken before your training session, with most people downing their supplement minutes before they intend to start seriously training.

That means if you down a pre-workout even at 1 p. Consider using one of the best stim-free pre-workouts or moving your workout to earlier in the day. With countless pre-workout supplements currently on the market suitable for just about every goal, the choices can seem overwhelming.

Our other top picks include:. Pre-workouts are okay to take on a regular basis, but keep in mind that you can build up tolerance to stimulants, like caffeine. This will give your body some time to reset.

C4 is manufactured by Cellucor, a well-known and established company in the supplement space, and is one of the most popular pre-workouts on the market. We recommend it on our list of best pre-workouts because of these attributes.

GGR readers get an exclusive discount at C4energy. com, so be sure to check it out. Dry scooping is a term used to describe taking a pre-workout powder without dissolving it in a fluid.

It is no more effective than mixing a pre-workout in water, and can be potentially dangerous. Dry scooping can cause choking if the powder is accidentally inhaled, and can even cause a sudden increase in heart and blood pressure due to the immediate hit of caffeine to your system.

It is recommended that you follow the instructions listed on the product label and mix your pre-workout powder in 8 to 12 ounces of water. This product is not intended to diagnose, treat, cure, or prevent any disease.

We have the best running workouts that just about any runner could do to build endurance, speed, and stamina. Read more. Feeling overwhelmed by the endless options for protein supplements?

A registered dietitian gives you expert tips on what to look for in protein powder. Pre-workout supplements are multi-ingredient products designed to boost energy and improve exercise performance1.

We specifically rate and personally test products for factors such as the following:Formulation: Does it have scientifically-backed ingredients and dosages? ALL RIGHTS RESERVED.

Check Out the 14 Best Treadmills for Your Home Gym View More. Best Online Workout Programs Learn More. Krissy Kendall, PhD × The GGR Expert Panel is a network of specialized health and fitness professionals who help ensure we present the most accurate information to our readers.

This includes physicians, certified trainers, elite-level coaches, and more. Learn more about our experts. GGR Score: 3. Check Price. Bottom Line Onnit's Alpha BRAIN Pre-Workout is a unique blend of ingredients that our testers enjoyed for workouts where they wanted to be focused and energized.

GGR Score: 4. CHECK PRICE. Product Highlights Formulated to help support muscle gain 20 grams of research-based active ingredients per serving 8 flavor variations are available.

Cons No creatine Some users report it tastes bad. Product Highlights Designed to provide sustainable energy without the crash Uses a blend of caffeine, vitamin B6, vitamin B12, rhodiola rosea, DMAE, L-tyrosine, carnosyn beta-alanine, L-citrulline malate, as well as calcium and magnesium lactate.

Xwerks claims that this product increases muscle growth and repair, enhances focus, and expands muscular endurance and work capacity Available in 4 flavors. Cons Expensive May make you feel jittery or experience other side effects like headaches or digestive problems. Bottom Line Xwerks Ignite is an all natural pre-workout supplement with both energy-boosting and focus-enhancing ingredients.

Cons Natural sweeteners make for a different taste—it may not be your cup of tea Only 21 servings per tub. Bottom Line Formulated with all-natural ingredients, each of which are present at a high level, Pulse is a fan-favorite. Product Highlights Formulated for those looking to lose weight but maintain muscle mass 14 grams of evidence-based ingredients Naturally flavored and sweetened with Stevia Available in 9 different flavors Backed by a day money-back guarantee.

Cons Bitter and unpleasant taste for some consumers Several reports of receiving wrong item. Product Highlights Vegan pre-workout mg of caffeine per scoop Manufactured in USA in cGMP certified facility. Cons Mixed reviews on taste Mixed reviews on effectiveness Contains sucralose.

Bottom Line Jacked Factory Nitrosurge Pre-Workout is a generally positively reviewed pre-workout with milligrams of caffeine and a large variety of flavor options. Bottom Line Kaged Pre-Kaged is expensive, but is formulated with research-backed dosages of key ingredients like caffeine, creatine, beta-alanine, and citrulline.

Product Highlights Available in four flavors Formulated to improve workout performance Claimed to increase pump and muscle fullness Claimed to enhance endurance and increase focus.

Cons Sucralose may cause GI distress Artificial ingredients Expensive. Bottom Line Although it does contain artificial ingredients, the Pump Serum Stimulant Free Pre-Workout powder is designed to pump you up for your next workout without any post-workout crash.

Community Score: 4. Product Highlights Plant-based Blended with botanical ingredients, vitamins, and adaptogens Third-party tested Deemed banned substance-tested. Cons Only one flavor Some consumers did not like the taste Some consumers also say it does not mix well.

Cons Expensive Lower dose of caffeine at mg not a deal breaker but definitely an issue for some Only one flavor. Bottom Line Although expensive, 4 Gauge pre-workout supplement provides research-backed doses of high-quality and nature-based ingredients to give users the best possible outcomes.

Product Highlights Natural berry flavor Moderate caffeine content Vegan, vegetarian, GMO-free 1 serving is 1 scoop Nootropic-enhanced. Cons Moderate dose of caffeine may not be enough for everyone Only 1 flavor available. Bottom Line Pre-Lab Pro is vegan and vegetarian-friendly, allergen-friendly, non-GMO, soy-free, gluten-free, and free from artificial flavors and synthetic additives.

Product Highlights Stim-free pre-workout No caffeine 7 flavors available Easily mix with water Good for people who work out at night Won't give you the jitters or tingling sensations. Cons Those who want caffeine should look elsewhere Doesn't contain creatine or BCAAs.

Bottom Line Transparent Labs Stim-Free Pre-Workout is an uncaffeinated pre-workout powder that will not give you the jitters or tingling commonly associated with pre-workout supplements.

Bottom Line If you are looking for a clean pre-workout supplement with a simple list of natural vitamins and minerals, Naked Nutrition's Stim Free Pre Workout may be for you.

Product Highlights Ingredients shown to improve mental focus, muscle endurance, and energy 11 flavors Can be bought in bulk for discount. Bottom Line While Gorilla Mode receives mixed reviews, it is formulated with all the key ingredients you want in a pre-workout drink to improve performance in the gym.

Product Highlights Combines creatine and beta-alanine Designed to enhance strength, power, and endurance Designed to increase muscle hydration Designed to promote oxygen and nutrient delivery to muscles Available in four flavors. Cons Taste is not for everyone Sucralose included. Bottom Line Endura-Formance is formulated with all the key ingredients one would look for in a pre-workout drink.

Product Highlights Caffeine-free nootropics-based pre-workout Doubles as a productivity booster No artificial sweeteners or flavors.

Cons Only available in 20 serving containers No 3rd-party certifications May cause skin tingling. Bottom Line The Genius Brand Genius Pre is a stimulant-free, nootropic-based pre-workout designed to help improve your focus and performance in the gym. Product Highlights A pre-workout powder powerhouse Packed with lab- and gym-tested ingredients 9 different flavors to pick from Boosts strength, energy, endurance, mindset, and muscle growth 14 active ingredients and a nutritional supplement Higher potency with gram scoops Award-winning brand and pre-workout supplement.

Bottom Line Fuel your body with a delicious pre-workout supplement with nutrients and 14 active ingredients for an energy-boosting workout. Product Highlights Powerful ingredients Gives a solid boost of energy Dissolves well Affordable price per serving. Cons Some users report unpleasant aftertaste Gives some people headaches Some experience tingling in the face.

Product Highlights Stimulant-free Backed by over 25 clinical trials Available in 3 flavors Mixes well One flavor is caffeine-free. Cons The dosage of beta-alanine can cause tingling and itching of the skin No user reviews on their website. Bottom Line BlackWolf Pre-Workout contains 11 scientifically proven ingredients designed to improve energy, focus, and performance without any unwanted side effects.

Krissy Kendall, PhD Jacob Penner, USAW-L2. Ingredients, Formulation, and Dosages Are important ingredients like caffeine, creatine, citrulline, citrulline malate, and beta-alanine included?

Research-backed dosages: Caffeine: milligrams Creatine: At least 3 grams 5 grams is the daily recommended dose per day but not many pre-workouts contain this much Citrulline: 6 grams Citrulline Malate: grams Beta-Alanine: 3 grams Stimulants to keep an eye out for: High levels of caffeine, dendrobium, synephrine, DMAE, rauwolfia vomitora.

Flavors and Taste This is subjective, but we base it on the views of our testers, as well as what the general consensus is in online customer reviews.

We also looked at whether unflavored options were available. Solubility How well does this product dissolve in the suggested amount of liquid?

Customer Reviews What do customers think of the product? Caffeine Caffeine is a stimulant that targets the central nervous system, helping to support increased mental alertness while reducing the perception of fatigue Citrulline Malate Citrulline malate is a compound that combines citrulline with malate, a substrate essential for the production of energy needed for muscle contractions.

Beta-alanine Beta-alanine is a non-essential amino acid that binds with histidine to form carnosine. Which pre-workout is most effective?

Is pre-workout OK to take every day? Is C4 a good pre-workout? What is dry scooping and is it effective? Krissy Kendall, PhD Krissy Kendall, Ph. Her research areas and interests include examining physiological and performance adaptations to high-intensity interval training, dietary supplement interventions to enhance the effects of exercise, and the therapeutic effects of creatine monohydrate.

She has published 60 peer-reviewed journal articles and 6 book chapters in areas related to exercise, body composition, nutrition, and recovery.

Further reading. What to Look for in Protein Powder: 12 Tips from a Registered Dietitian by Destini Moody, RD, CSSD, LD Feeling overwhelmed by the endless options for protein supplements? When Should I Take Pre-Workout?

FAQs About the Best Pre-Workouts References. CONNECT WITH YOUR COMMUNITY. GET THE LATEST REVIEWS AND UPDATES GET THE LATEST REVIEWS AND UPDATES.

GGR About Careers Privacy Policy Terms of Service Expert Panel Affiliate Disclosure Contact Do Not Sell My Info. Reviews Organifi Green Juice Review : What Nutrition Experts Think About This Adaptogenic Greens Powder Eleiko Weightlifting Belt Review : Is This Premium Leather Belt Worth the Cost?

For those wanting to avoid sweeteners and caffeine in their diet , and potential side effects that can arise from those ingredients, this blend is a safe option. Megan Darlington, registered dietitian at Test Prep Insight Dr. Raj Dasgupta, chief medical adviser for Garage Gym Reviews Dr.

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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.

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It also contains milligrams of caffeine per serving about the amount of two cups of coffee. Caffeine is widely studied for its use as a supplement to improve sports performance.

Studies show that caffeine can improve exercise performance by reducing perceived effort and pain and enhancing focus. It is important to be aware of the caffeine amount in pre-workout drinks. This is a good option for those looking to boost their protein intake and support muscle repair and synthesis either before or after a workout.

Consuming enough protein throughout the day is essential to support muscle repair and synthesis, whether it's before or after a workout. Whey protein specifically has research-backed benefits for building muscle and promoting muscle recovery.

It is fast absorbing with high bioavailability and a good source of branched-chain amino acids BCAAs needed for muscle growth and repair. It is particularly high in leucine , the primary amino acid involved in muscle protein synthesis.

Protein powders can be a convenient whey to boost your intake, and can be a great pre-workout drink, especially when paired with carbohydrates, like blended into a fruit smoothie. Naked Whey is a high-quality, grass-fed, whey protein supplement with simple ingredients.

A serving of the chocolate flavor provides 25 grams of protein including 6 grams of BCAAs and 5 grams of sugar per serving. Naked Whey is Informed-Choice Certified, which means it does not contain banned substances for athletes, and it is third-party tested for heavy metals.

The chocolate flavor contains just whey protein concentrate, organic coconut sugar, and organic cocoa powder. We love the rich chocolate taste, subtle sweetness, and smooth texture of this powder, which pairs well with a milk base or blended into a smoothie. While it doesn't dissolve completely in water alone, leaving behind some powder at the bottom of the glass, it still has a pleasant texture with no graininess.

Other flavors include vanilla, strawberry, or unflavored, which are all free of artificial flavors, sweeteners, or colors. This drink is a great source of antioxidants and energy for those engaging in moderate to intense exercise.

Tart cherries have been studied for their beneficial antioxidant and anti-inflammatory properties especially with muscle recovery and joint health. Tart cherry juice has been shown to help reduce pain and improve post-exercise recovery in both strength and endurance exercises.

Cheribundi PURE Tart Cherry Juice is a great pre-workout drink to jump-start muscle recovery and provide energy. One bottle, which contains only tart cherry juice and nothing else, contains 25 grams of carbohydrates per serving, providing quick absorbing carbs for energy.

While Cheribuni contains carbohydrates for your workout, it is lower in electrolytes compared to other pre-workout drinks. It contains milligrams of potassium but no sodium, calcium, or magnesium. 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.

If you are looking for a supplement to support muscle repair and synthesis, try Naked Whey Chocolate Protein Powder , which also is great tasting and contains simple ingredients.

Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products.

Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here.

In addition to our research, we tested several electrolyte and protein powder supplements in the Verywell Testing Lab , preparing and serving them as directed by the manufacturer.

When testing, we evaluated each product for the following six critical criteria:. Pre-workout drinks vary in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market.

This includes electrolyte and protein powders, as well as BCAA and creatine supplements, so choosing a quality product from a trusted brand is important.

Note that bottled drinks are considered beverages, and are therefore subject to the FDA's food and beverage regulation. If you are a competitive athlete, you may want to choose products that are third-party tested for substances banned in sport like Informed Sport Certified or NSF Certified for Sport , or opt for an FDA regulated bottled, ready-to-drink beverage.

Pre-workout drinks typically come in liquid form or as powders that must be mixed with liquid. Ready-made drinks can be convenient because they don't require mixing, but powders allow you to control your dosage and are more environmentally friendly.

Single-serve powder packets are also easy to stash in your gym bag. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. There are many pre-workout drinks available for exercise and athletic performance, but some ingredients lack scientific backing to support their efficacy and safety.

Take a look at the NIH list of Dietary Supplements for Exercise and Athletic Performance to learn more about the safety and effectiveness of common ingredients athletic drinks and sports supplements , and consider consulting with a healthcare professional.

If you are a competitive runner, it is important to choose third-party tested supplements that are free of banned substances. Many pre-workout drinks contain high levels of caffeine. Accepted amounts of caffeine in pre-workout drinks are typically three to six milligrams per kilogram of bodyweight.

However, some individuals may find they are sensitive to caffeine, and high levels can lead to a fast heartbeat, nervousness, difficulty sleeping, and jitteriness. This means that as a consumer, we may not really have a good understanding as to the ingredients, dosing, and if the claims are valid on the product.

As a dietitian, my main concern with athletes or recreational exercisers taking pre-workouts is that it may contain dangerous levels of caffeine…and unknown doses of ingredients we are generally unaware of, since again what is in the product does not necessarily have to match what is on the label.

The recommended dosage will depend on the ingredients in your pre-workout drink. 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.

Carbohydrate needs will vary based on activity type, intensity, and duration, as well as other individualized factors. For pre-workout fueling specifically, the American Academy of Nutrition and Dietetics recommends that consuming one to four grams of carbohydrates per kilogram of body weight one to four hours before prolonged exercise over an hour.

Pre-workout drinks often contain sugar as the carbohydrate source because it is quick absorbing fuel. Be mindful of the amount of added sugar in drinks, and make sure the amount is suited to the duration and intensity of your runs to avoid excess sugar intake.

Another thing to consider is individual tolerance of sugar amounts before, during, and after runs, as high amounts of added sugar consumed right before or during runs can cause gastrointestinal discomfort in some.

Caffeine: While caffeine tolerance varies from person to person, accepted recommendations of caffeine for improving performance are generally three to six milligrams per kilogram of body weight taken 60 minutes before exercise. Guidelines recommend consuming no more than milligrams per day, as more than this can lead to symptoms such as restlessness, headaches, insomnia, and anxiety.

After this, stores can be maintained with three to five grams per day. 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.

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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.

RELATED: The Best Ashwagandha Supplements. Alpha BRAIN also contains Dynamine, which acts as an enhancement to caffeine by increasing alertness and energy levels. Overall, we rated this a 4 out of 5 for taste.

However, Onnit offers a subscribe-and-save option. For more, read our full Onnit Alpha Brain Pre-Workout review. Good for: Anyone looking for a product to support testosterone levels and to promote increased muscle growth. While the taste is questionable, the product works well for most users.

As the name would suggest, BULK pre-workout is marketed to individuals who are looking to bulk up and gain muscle mass —but it should work for anyone, regardless of their fitness goals. Each serving contains 8 grams of citrulline malate, a staple in most pre-workouts these days as it can improve strength, aerobic performance, and ease temporary muscle soreness following intense exercise, according to a metanalysis 3.

Kudos to Transparent Labs for including the research-backed dose of this ingredient. Next on the list is beta-alanine, which BULK has a whopping 4 grams per serving.

Just be aware you may be experiencing some tingles in your face and hands due to a condition called paresthesia. Like other Transparent Labs products, BULK contains a blend of caffeine and L-Theanine—a combination shown to promote increased energy and reaction time 5.

One important callout is that this pre-workout has milligrams of caffeine, which is on the lower side compared to other pre-workouts. But overall, this is a product that contains research-backed ingredients to enhance strength, stamina, focus, and energy, and could be suitable for bodybuilders or those just looking to pack on muscle.

Want to learn more? Check out our Transparent Labs BULK Pre-workout review. Good for: Men looking for a quality pre-workout to help increase muscle strength and size.

Xwerks Ignite is an all natural pre-workout supplement with both energy-boosting and focus-enhancing ingredients. It may be a good choice for those who want a clean and effective product with a dose of vitamins.

We do like XWERKS Ignite because is a naturally and artificially sweetened pre-workout chock full of ingredients shown to support increased performance and focus during workouts, which can benefit men and anyone else who takes it.

We also had both men and women test this product, and everyone agrees that it works well. Nicole Davis, a GGR editor and precision nutrition coach who personally tried more than a dozen pre-workouts, used Ignite a few times prior to her workouts. What I love most about this product is its combination of nootropics to support brain function and focus.

Ignite also contains beta-alanine, which can enhance muscular endurance and help regulate muscular pH. Ignite does contain sucralose an artificial sweetener.

RELATED: Best Pre-workout for Men. Formulated with all-natural ingredients, each of which are present at a high level, Pulse is a fan-favorite. We had men and women test the Legion Athletics Pulse Pre-Workout. It has been specifically designed to boost energy levels, support increased strength and endurance, and help reduce fatigue.

We rated this high in terms of effects, giving it a 4 out of 5. Jacob Penner, USA Weightlifting L-2 coach, has used Legion Pulse before more than two dozen workouts. He has personally tried roughly 50 pre-workouts himself, and says this is one of his favorites. Pulse contains 8 grams of citrulline malate, which is the exact dose used in research studies showing improvements in muscular endurance and strength performance in both men and women 3.

Each serving also has 3. This typically only happens the first week or so taking beta-alanine. This dose can be overwhelming to those who are sensitive to caffeine, but you can always just take half. Jacob and GGR editor Nicole Davis both really like the taste.

For more, check out our Legion Pulse pre-workout review. The fat loss component is less of a guarantee with few reports of an actual change in body composition.

LEAN pre-workout is a supplement designed for individuals who want to lose body fat as part of a healthy diet and exercise plan and maintain muscle mass.

Jacob Penner, USA Weightlifting L-2 coach and owner of Endless Strength Weightlifting, has used LEAN before several weightlifting workouts. LEAN contains both iodine 13 and zinc 14 , which can be beneficial for supporting thyroid function, as well as selenium 15 , which is required by the thyroid for antioxidant function and metabolism of hormones.

While these ingredients are safe to use, the benefits are usually only seen in individuals who are deficient in them. The verdict is still out there on whether or not they can aid in weight loss for otherwise healthy adults.

This product also contains L-theanine, which when combined with caffeine, can provide a synergistic effect in promoting cognition and attention 5.

The recommended dose of beta-alanine is 3 grams a day, so at only 2 grams per serving, LEAN is hitting just under the mark. However, there are 6 grams of citrulline malate per serving, which is the research-backed dose shown to help reduce fatigue and support improved performance in the gym 2.

That being said, you are getting a quality product free from artificial sweeteners and colors, so you may find the price is worth it. Nicole Davis, GGR editor and a certified personal trainer, tried the Tropical Punch Flavor, rating it a 5 out of 5. Good for: Individuals looking for a beginner-friendly pre-workout to enhance energy and support focus in the gym.

Jacked Factory Nitrosurge Pre-Workout is a generally positively reviewed pre-workout with milligrams of caffeine and a large variety of flavor options. Our expert product testers agreed Jacked Factory Nitrosurge is the best pre-workout for beginners because it gives you the option to use one or two scoops with clear labeling of dosages for both options.

The one-scoop option, which we recommend for beginners, provides enough energy to help you power through your workouts without overloading you with pre-workout ingredients that rookies sometimes struggle with, such as beta-alanine the face itch is no joke. Kate and her team tried the Strawberry Margarita flavor of Nitrosurge, giving it a perfect 5 out of 5 for taste.

I could drink it all day. It is by far my favorite pre-workout. Read all of our thoughts on this product in our Nitrosurge pre-workout review. Good for: People looking for the all-in-one pre-workout supplement to train harder, build muscle, and support increased strength. Kaged Pre-Kaged is expensive, but is formulated with research-backed dosages of key ingredients like caffeine, creatine, beta-alanine, and citrulline.

Pre-Kaged is the one-stop shop when it comes to pre-workouts. Pre-Kaged gets a gold star for being third-party tested, as well as Informed Sport-certified.

Perhaps if they took out the 6. In terms of flavor, both Anthony and Nicole Davis, GGR editor and certified personal trainer, says the taste gets a perfect 5-out-of-5 rating.

Read more in our Kaged Pre-Kaged review. Although it does contain artificial ingredients, the Pump Serum Stimulant Free Pre-Workout powder is designed to pump you up for your next workout without any post-workout crash.

Huge Supplements always nails the flavor department, and the Huge Supplements Pump Serum is no exception. Huge Supplements uses sucralose, which might give some people an artificial aftertaste but we felt that there was just enough in their pre-workout supplements. Kate says it lives up to its name by giving you a noticeable pump.

In addition to 4 grams of L-Citrulline 8 grams if you take a two-scoop serving , Huge also has beet root powder extract, which has been linked with improved athletic performance and reduced muscle soreness, according to studies Get your shaker cup ready: We rated this a 4 out of 5 for solubility.

RELATED: Huge Supplements Discount Code. RELATED: Onnit Coupon Code. The Performance Blend is a combination of BCAAs, glutamine, and beta-alanine. Out of those three, beta-alanine has the most research backing up its use as a performance aid.

When taken consistently for four weeks, beta-alanine can increase muscular endurance and help delay fatigue 4. The second category is the Power Blend, and contains a handful of ingredients linked to maintaining hormone health. The combination of d-aspartic acid 18 , longjack extract 19 , and nettle root extract 20 may assist with supporting testosterone production.

The Support Blend is the third category and contains red clover extract, luteolin, and resveratrol. These ingredients can support mood when consumed in an adequate dose.

While this product contains ingredients with a decent amount of evidence to suggest they could positively affect your workout, the use of proprietary blends makes it difficult to know how effective the doses are.

Our list of the best stim-free pre-workouts has more recommendations for anyone trying to steer clear of caffeine or other stimulants. Although expensive, 4 Gauge pre-workout supplement provides research-backed doses of high-quality and nature-based ingredients to give users the best possible outcomes.

Taking a closer look at the ingredient label, I can see that 4 Gauge uses research-backed ingredients to provide a balance between strength, focus, energy, and muscle pumps. Perhaps more impressive is the combination of caffeine and L-Theanine found in the product. When taken together, this dynamic duo can support increased energy levels, enhance cognitive function, and help ease levels of daily stress 5.

If you came looking for incredible muscle pumps, grab your dumbbells or adjustable dumbbells and listen up. The research-backed combination of citrulline malate 3 and beetroot extract 17 can contribute to significant increases in nitric oxide production, supporting blood flow and nutrient delivery to your muscles.

The downside? Good for: Those who want an energy boost without the caffeine crash after their workout. Pre-Lab Pro is vegan and vegetarian-friendly, allergen-friendly, non-GMO, soy-free, gluten-free, and free from artificial flavors and synthetic additives.

Pre-Lab Pro has 80 milligrams of caffeine per serving, which is less than a standard-sized Red Bull can and much less than the several hundred milligrams found in most pre-workouts.

When combined, these two substances have been shown to increase energy and reaction time. GGR Senior Editor and certified personal trainer Nicole Davis tried this pre-workout supplement, which unfortunately only comes in one flavor: Natural Berry.

Tastes like drinking a Flintstones vitamin. Transparent Labs Stim-Free Pre-Workout is an uncaffeinated pre-workout powder that will not give you the jitters or tingling commonly associated with pre-workout supplements.

This pre-workout contains a blend of citrulline malate, beta-alanine, L-tyrosine, taurine, and elevATP, a compound claimed to increase ATP activity in muscle cells. We gave Transparent Labs Stim-Free pre-workout a near-perfect 4.

It is essentially a caffeine-free version of their standard pre-workouts for those who prefer to train at night, or simply want all their caffeine to come from coffee. The primary ingredient is citrulline malate, which a review 27 stated was vital for nitric oxide production to help support skeletal muscle function and improve blood flow to muscles.

I felt focused at all times and there was no energy crash at the end of my workout. Sodium and potassium act primarily as electrolytes to promote hydration, though studies 28 tell us they can also assist in helping you get a pump. Similarly, beetroot powder is added for color and can also help improve nitric oxide production Amanda Capritto, GGR staff writer and expert product tester who also tested this pre-workout, said the Cherry Limeade flavor was tasty and not overly sweet, though she said it was difficult to get it thoroughly mixed.

If you are looking for a clean pre-workout supplement with a simple list of natural vitamins and minerals, Naked Nutrition's Stim Free Pre Workout may be for you.

It is gluten-free, vegan-friendly, and non-GMO. Also, there are no proprietary blends in Naked Energy, which is third-party tested. It does have one gram of creatine, which is better than nothing but not enough to cause a significant uptick in strength and muscle mass.

When it comes to flavors, Naked Nutrition has three—all of which contain no artificial sweeteners: Unflavored, Fruit Punch, and Citrus. Nicole tried the unflavored option and said it was a bit bitter, though it would go well with a sports drink.

The 90 cents per-serving cost is another big plus in our books, and each container comes with 50 two-scoop servings. While Gorilla Mode receives mixed reviews, it is formulated with all the key ingredients you want in a pre-workout drink to improve performance in the gym.

However, if you are sensitive or want to avoid stimulants, this may not be the supplement for you. Gorilla Mode has been formulated specifically to support increased energy, focus, muscle strength, and endurance. The combination of L-Citrulline 16 , GlycerPump 24 , and Agmatine 25 can boost nitric oxide production, promote increased blood flow, and improve intramuscular hydration.

Several people tested Gorilla Mode for us, including Jacob Penner, USA Weightlifting L-2 coach and owner of Endless Strength Weightlifting Club.

Moving down the ingredient list, we see a unique blend of nootropics designed to support enhanced focus and mood 9. The combination of L-Tyrosine 6 , Kanna 26 , and Huperzine A 22 are known for their cognitive-supporting properties and their ability to help ease daily stress.

Add in the milligrams of caffeine and 2, milligrams of creatine per serving and you have yourself a pre-workout cocktail that could help get you closer to your goal of bigger, stronger muscles 8.

There are some countries, like Australia, and some sports associations where the stimulant is banned. In terms of taste, we had mixed results. I mixed one scoop with 20 ounces of water, and it tastes like all three flavors of a rocket pop at once.

It just tastes like something sweet. Endura-Formance is formulated with all the key ingredients one would look for in a pre-workout drink. While the taste is not for everyone, most users experienced improved performance at the gym. Endura-Formance is their premium pre-workout product containing research-backed ingredients shown to enhance muscular endurance and speed up the recovery process after a tough treadmill workout.

Certified personal trainer and former competitive triathlete Amanda Capritto used Endura-Formance when training for her races and says it always gave her a boost, giving it a 5 out of 5 for effects. As a reminder, sodium is an electrolyte that can help fuel longer workouts that leave your clothes drenched in sweat.

Amanda points to two other ingredients that make this a perfect fit for runners: PeakO2 and S7. The Genius Brand Genius Pre is a stimulant-free, nootropic-based pre-workout designed to help improve your focus and performance in the gym.

With no preservatives, no proprietary blends, no artificial flavors, and no banned substances, Genius PRE is a vegan-friendly pre-workout ideal for anyone looking for a clean product. We should also point out that this is a stimulant-free product, so there is no caffeine, and no big energy boost like you might get from other products.

Jacob Penner, a USA Weightlifting coach who has been testing different pre-workouts for years, used Genius PRE a number of times to check out its efficacy. He gave it a 4 out of 5 for its workout effects. Pretty much by the time I was done lifting, the pump was fading.

In terms of formulation, we gave this a 4 out of 5, only knocking it down a point because it lacks a stimulant, which is something most people are looking for in a pre-workout. However, by all other accounts, this checks a lot of boxes with its ingredient lineup.

Amanda Capritto, certified sports nutrition coach and GGR senior staff writer, points out that there are clinically-backed ingredients and dosages of key pre-workout players like l-citrulline malate, carnosyn, betain anhydrous, l-tyrosine, l-arginine, and taurine.

There are also nootropics like choline 31 and huperzia serrata 22 , which support cognitive function. I felt almost euphoric taking this, actually. In terms of taste, Jacob rated this a perfect 5 out of 5.

Absolutely love the taste — this is like a blue icee. Read more in our Genius pre-workout review. Fuel your body with a delicious pre-workout supplement with nutrients and 14 active ingredients for an energy-boosting workout.

Earning a perfect 5 out of 5 for its workout effects, Pre JYM Pre-workout is our pick for best for focus. Caffeine, of course, is one of the primary ingredients that help with increased focus 12 , as is Huperzine A 22 and L-Tyrosine 6.

Both also note that this pre-workout mixes perfectly in a shaker bottle with water. You can read more of their thoughts in our full JYM Pre-Workout review. Good for: Those who want a high-quality and affordable pre-workout powder. C4 is the flagship product for Cellucor, and is considered by many as the No.

Many people at Garage Gym Reviews have used both the C4 powder and the drink. Here, we will dive into the specs of the powder. Olympia-level pumps from it, but your sleeves will feel a bit tighter than they were before you started the workout. It also contains 1. Check out our full C4 pre-workout review for more.

BlackWolf Pre-Workout contains 11 scientifically proven ingredients designed to improve energy, focus, and performance without any unwanted side effects. Containing 11 key ingredients and no proprietary blends, Blackwolf pre-workout is formulated to provide you with heightened focus support and maximal endurance to improve overall athletic performance.

Whether you enjoy training in the evening, or just looking for a stimulant-free pre-workout, the fruit-flavored version of Blackwolf pre-workout is designed to support and enhance your performance without caffeine. Nicole Davis, GGR senior editor, gave Blackwolf a try before one of her workouts.

Each serving contains 6 grams of citrulline malate, which has been shown to promote increased blood flow 2. This can contribute to improved oxygen delivery to your muscles during workouts, as well as faster removal of metabolic byproducts caused by intense training sessions.

Similar to citrulline, L-Arginine Alpha-Ketoglutarate works as a nitric oxide booster 32 to help you get more out of your workouts. The 3. This product also contains creatine monohydrate 8 and betaine anhydrous 33 , both of which can assist with muscle strength and exercise performance.

Despite the absence of caffeine, you can still expect support for focus and concentration due to the addition of DMAE 14 and Huperzine A These powerful nootropics can enhance cognitive function during workouts. In terms of flavor, Nicole rates it at a 3 out of 5. There are lots and lots of pre-workouts on the market.

Deciding on the 18 best pre-workouts was no easy feat. We weighed the pros and cons of each product after analyzing these factors and using our GGR supplement testing methodology :. Are important ingredients like caffeine, creatine, citrulline, citrulline malate, and beta-alanine included?

Are there high levels of stimulants that have been shown to have detrimental effects? Stimulants to keep an eye out for: High levels of caffeine, dendrobium, synephrine, DMAE, rauwolfia vomitora. This is subjective, but we base it on the views of our testers, as well as what the general consensus is in online customer reviews.

We took the individual flavor and full range of flavors into consideration.