What Are The Best Pre-Workout Drinks For Energy?
Discover the top 5 best pre-workout drinks on the market today to perform at your absolute best at the gym
Reviewed and fact-checked by certified nutritionists.
In this guide:
- What are the key benefits of using pre-workout energy drinks? Are there any risks?
- How big of a difference can they make in your workouts?
- The top 5 best pre-workout energy drinks on the market today, according to nutritionists and performance coaches
Pre-workout energy drinks are everywhere these days. It’s hard to spend one day without seeing a fitness influencer on Instagram raving about how this one energy drink supercharged his performance at the gym…
But are they worth the hype? Can pre-workout energy drinks actually make a difference in your strength, stamina, and energy levels?
According to their claims, pre workout drinks could help you maximize your performance during exercise, whether it’s running, boxing, weightlifting, or any other kind of physical activities.
Infused with energy-enhancing ingredients, these drinks could allegedly boost your strength, endurance, stamina, and help you build muscle faster while reducing time for recovery. But are these claims even proven by science?
Well, according to recent clinical studies, some drinks can indeed help you perform better during workouts, but there are also a few important risks to keep in mind, as we’ll discuss in this guide…
Overall, pre-workout energy drinks are a bit like high-octane fuel for a car: you don’t absolutely need it to drive, but if you use it, your performance can get a notable boost.
In this guide, we’ll answer several questions, including: How big of a difference can pre workout energy drinks make in your workout performance? What are the key benefits and risks of drinking these beverages? What are the safest and most effective pre workout energy drinks to consume for an optimal performance boost?
This guide has been carefully reviewed by professional nutritionists and dieticians, to ensure high-quality and accurate information.
Pre-workout energy drinks: what are the key benefits for your body?
Pre-workout energy drinks are beverages consumed before physical activity to boost energy, endurance, and performance, often containing ingredients like caffeine, amino acids, and other stimulants or performance enhancers.
According to scientific literature, some commercialized pre-workout energy drinks may have the following benefits:
- Improve overall strength and anaerobic power (capacity to exert quick, intense bursts of energy) 1
- Increase vitality and energy levels 2
- Boost motivation, drive and focus 3
- Increase endurance and stamina 1
- Promote faster muscle gains and accelerate recovery 4
Sources:
- 1. The effect of acute pre-workout supplementation on power and strength performance, Journal of the International Society of Sports Nutrition, 13:1
- 2. Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. Int J Environ Res Public Health. 2020 Nov 9;17(21):8262
- 3. The Effects of a Pre-workout Supplement on Measures of Alertness, Mood, and Lower-Extremity Power. Cureus. 2022 May 10;14(5):e24877
- 4. Effect of Bang® Pre-Workout Master Blaster® combined with four weeks of resistance training on lean body mass, maximal strength, microRNA expression, and serum IGF-1 in men: a randomized, double-blind, placebo-controlled trial. J Int Soc Sports Nutr. 2019 Nov 19;16(1):54
How pre workout energy drinks can help you maximize your workout performance, according to science
Pre-workout drinks can’t do any miracles. If you’re extremely tired and have zero motivation to hit the gym, they won’t magically transform you into an elite athlete.
That said, studies conducted on certain pre-workout drinks show that they can produce some clear benefits related to your strength, endurance, focus, and muscle gains.
Benefit #1: They can increase your muscle strength and power, helping you lift heavier weight
Some drinks containing caffeine, theanine, or certain classes of amino acids can increase your anaerobic power, enhancing the maximum strength of your muscles.
A study evaluating the effect of a pre-workout drink on maximum strength showed a statistically significant improvement in maximum load lifted.
People who took the pre-workout drink during a leg exercise were able to lift 119 kilos, compared to 111 kilos for those who took the placebo solution.
- Source: The effect of acute pre-workout supplementation on power and strength performance, Journal of the International Society of Sports Nutrition, 13:1
That means that certain drinks, especially those containing caffeine and L-theanine, can help you lift heavier weights and make your muscles stronger overall.
Benefit #2: They can enhance your endurance and stamina, helping you perform more intense, longer workout sessions
A meta-review of 7 placebo-controlled studies showed that drinks containing caffeine could increase time to exhaustion during running trials by 16.97%. In other words, people who took the pre-workout drink with caffeine were able to run nearly 17% longer than the people who took the placebo solution.
That means that some energy drinks may indeed help you exercise for longer, by making your muscles stronger and more resistant to stress.
Another placebo-controlled study showed that people who took energy-boosting drinks before sprinting were able to sprint for 25% longer than those who didn’t take the drink. Time maintained at maximal speed was 7.1 seconds for individuals who had the energy drink, compared to 5.7 seconds for those who took the placebo.
- Source: Alford C, Cox H, Wescott R. The effects of Red Bull energy drink on human performance and mood. Amino Acids.
So if your objective is to increase your number of reps, beat your personal record, or simply perform better workouts at the gym, pre-workout energy drinks may greatly help you in that regard.
Benefit #3: They can optimize recovery and enhance muscle growth
Another major benefit of pre-workout drinks for energy is their ability to facilitate recovery and improve muscle growth.
A placebo-controlled study from the Journal of the International Society of Sports Nutrition has shown that people taking pre-workout drinks gained 5 more pounds of muscle after 4 weeks of training, compared to those who took a placebo. People in the energy drink group gained 7 pounds in lean muscle mass, vs 2 pounds for those in the placebo group.
- Source: Effect of Bang® Pre-Workout Master Blaster® combined with four weeks of resistance training on lean body mass, maximal strength, microRNA expression, and serum IGF-1 in men: a randomized, double-blind, placebo-controlled trial. J Int Soc Sports Nutr. 2019 Nov 19;16(1):54
That means that taking these drinks may help you build lean muscle faster, assuming you have a good workout routine and a healthy diet.
Benefit #4: They can boost your motivation and make your feel sharper, more focused during exercise
Some drinks, especially those containing caffeine, theanine, or panax ginseng, can help you feel sharper and more focused during exercise.
Multiple studies have shown that certain pre-workout drinks can improve cognitive function and alertness. Notably, a large study published in the Journal of Dietary drinks found that pre-workout drinks could improve mental focus, concentration, and energy, as measured by alpha waves activity.
“Multi-ingredient, pre-workout, energy supplements are among the most popular forms of supplementation. In general, the scientific body of evidence does show support for these drinks in regards to exerting favorable physical and mental outcomes, increasing exercise performance, and even increasing muscular adaptations over time.”
Dr. Adam Gonzalez, lead researcher, assistant professor of health professions at Hofstra University in New York.
That means that by taking pre-workout drinks, you can feel better, more focused, and more motivated during exercise. This can make workout sessions feel more enjoyable, even when you’re pushing yourself hard.
A word of warning about pre workout drinks: watch out for these dangerous ingredients
While these drinks undoubtedly come with many benefits for your workouts, it’s also important to be careful when choosing one. Certain ingredients contained in these drinks can cause undesirable side effects and even damage your health longer term.
Below, we list several factors to watch out for.
Watch out for excess caffeine
While caffeine can be a powerful muscular and brain stimulant, it’s important not to exceed the recommended dose. Excess caffeine can cause jitteriness, anxiety, and even heart palpitations.
For optimal energy-boosting effects, health experts recommend a caffeine dose of 70-100 mg per drink. Anything above that is unlikely to produce any additional energy benefits.
To avoid unwanted side effects, including heart issues, you should stay away from drinks containing more than 200 mg of caffeine per serving.
Watch out for niacin
Another ingredient to watch out for is niacin, which is contained in many pre-workout drinks. In high doses (500 mg or more), niacin can trigger a blood rush to the surface of the skin, resulting in red patches. As a result, it’s better to stay away from drinks containing niacin to avoid unwanted effects on your skin appearance.
Watch out for creatine
Creatine, an ingredient that is frequently included in drinks to accelerate muscle growth, can potentially be dangerous when taken in large amounts. If the dose of creatine is too high, it can cause hepatotoxic effects in the long-term, meaning that it can lead to chronic diseases related to kidney and liver function.
As such, it’s recommended to avoid drinks containing high doses of creatine, or if you want to play it safe, choose drinks that don’t contain any creatine.
Watch out for artificial sweeteners
Artificial substances such as aspartame or ace-k (often used as sweeteners in pre-workout drinks, specifically drinks) should be avoided. These chemicals can destroy gut health and have bad long-term consequences on your body. It’s important to stay away from these artificial sweeteners when choosing a pre-workout energy drink or other kinds of drinks.
How mainstream energy drinks are actually wrecking your energy levels
Have you ever wondered why you sometimes feel even more tired after drinking a can of Red Bull or Monster? How come that after taking an energy drink, you end up with LESS energy than before after a few hours?
Many people feel the exact same way. They get their quick boost of energy by sipping a can, and then, the crash comes… and they end up even more exhausted!
Why is it the case? Simple: when you take a high-sugar energy drink, your blood sugar levels spike immediately, but the boost in energy only lasts for about 30 to 60 minutes (can be longer for some people).
After this, your blood sugar, and energy levels, will crash – leaving you feeling more drowsy and exhausted than before.
The Science Of Energy Crashes: How Sugar Is Destroying Your Energy
But that’s not even the worst part… According to nutritionists, most energy drinks are actually decreasing your baseline energy levels over time.
In other words, the more energy drinks you consume, the more tired you will feel in general. This is due to the damaging effect of sugar on brain neurochemistry.
How to choose a safe and effective pre-workout energy drink
Criteria #1: Must use a sufficiently high dose of each ingredient. Low doses are unlikely to work.
Many pre workout energy drinks use low doses of each active ingredient to reduce production costs. This can be a problem as low doses are unlikely to produce any noticeable effects on physical performance. For example, dieticians recommend a dose of at least 150 mg of tyrosine for optimal muscle strengthening effects. For panax ginseng, at least 200 mg is recommended. Any dose below that is likely to produce mild physical benefits at best.
Minimum Recommended Ingredient Dose For Optimal Performance Boost
- L-Tyrosine: > 150 mg
- Panax Ginseng: > 200 mg
- Caffeine (if well tolerated): > 40 mg
Criteria #2: Only use natural performance-boosting ingredients that have been clinically studied
There are plenty of commercialized pre-workout energy drinks that don’t use clinically proven ingredients, or the ingredients they use are backed by very little clinical evidence. To feel a strong and healthy performance boost, it’s important to choose drinks that only contain ingredients with clinically proven benefits. These well-studied ingredients include: L-theanine, ginger, L-tyrosine, panax ginseng, caffeine, theobromine, among others.
Criteria #3: Provides a wide range of performance benefits thanks to several active ingredients
If you want a drink that gives you multiple performance benefits, including improved strength, endurance, focus and muscle gains, it’s best to choose one that contains multiple active ingredients.
For instance, caffeine and L-tyrosine are potent ingredients to boost energy, strength and mental focus. Ginger and panax ginseng have been linked to increased endurance, strength, and greater muscle gains. L-theanine has been found to cause a significant boost in mental alertness and mood. The greater the diversity of active and proven ingredients, the greater the benefits for your body.
Criteria #4: Free of any major side effects
To get the benefits without the bad side (jitters, energy crashes, anxiety), only choose drinks that cause no to minimal side effects. In general, drinks made of natural and clinically tested ingredients such as L-theanine or ginseng are very safe and free of side effects. That means they can be taken every day without causing any issues. It’s however always advised to consult with a health specialist before taking health drinks
The Top 5 Best Pre-Workout Drinks On The Market Today, According To Nutritionists
To help you choose a drink that helps you perform at your peak while feeling your best, we’ve compiled a list of the top 5 best pre-workout drinks on the market. This list was carefully curated in partnership with certified nutritionists, and takes several factors into consideration, including: ingredients quality, health impact, taste, value for money, and verified customer reviews.
01 Alpine Bliss Cognitive Energy Booster
Final Grade
9.5 /10
Energy boost
9.5/10
Taste
9.7/10
Value for Money
9.0/10
Ingredient Quality
9.5/10
Scientific Evidence
9.2/10
PROS
- Provides a strong, sustained boost of energy a few minutes after consumption
- Uses natural energy-boosting ingredients in strong and safe doses
- Strong boost in strength, endurance, vitality, and focus thanks to a potent, multi-ingredient pre-workout blend
- Improves mood and well-being thanks to a natural blend of dopamine boosters
- Very well tolerated, no reported side effects
- Low on calories and sugar
- No ace-K or aspartame
- Great taste, according to users
- Uses pure Alpine water with high-quality plant-based ingredients
CONS:
- Expensive
- Frequently out of stock due to limited production
THE BOTTOM LINE
Alpine Bliss is a premium, fast-growing Swiss brand of flavored sparkling water offering physical performance benefits, using clinically studied energy-boosting ingredients. The Alpine Bliss Cognitive Energy Booster is a fruity energy drink that is specifically designed to boost both physical and cognitive performance.
While it’s called “Cognitive Energy Booster”, the drink can actually energize the entire body for several hours without causing unpleasant energy crashes.
Both muscle strength, endurance, vitality and focus are significantly increased thanks to a unique blend of high-dose natural ingredients, including 70 mg of caffeine from natural source, N-Acetyl L-tyrosine, panax ginseng, a high dose of L-phenylalanine and high-purity ginger root extract.
It contains many of some of the most clinically proven ingredients for augmented physical and mental performance. Consumers report experiencing a powerful and clean boost of energy within 30 minutes, comparable to that of regular energy drinks, without jitters or crashes.
Aside from enhancing mental and physical energy, this formula is also known for creating a distinct feeling of well-being thanks to a proprietary blend of plant-based ingredients called DopaBliss. This natural blend is specifically designed to boost dopamine levels – the “happy hormone” responsible for making us feel good and happy.
From a nutrition standpoint, the drink is also scoring pretty well. The formula contains zero added sugar, just 25 calories per can, and only 5 grams of natural sugar from wild berries. It doesn’t contain any harmful artificial sweeteners like aspartame or ace-K. The drink is also a rich source of vitamin B6 and B12 – two vitamins that promote a healthy metabolism.
Beyond its functional health benefits, the Alpine Bliss formula also performs well on taste, according to consumers. Users praise its fruity wild berries flavor and refreshing fine bubbles. It strikes a delicate balance of sweetness and freshness, and delivers an enjoyable drinking experience.
On the minus side, we note that the drink is quite expensive ($3.95 per can) – which can be explained by the “fancy” ingredients that it contains, including extracts of saffron and ginger roots (some of the most expensive spices in the world). We also note that the drink is frequently out of stock, because it’s produced in limited batches as of now.
Taking all of this into consideration puts Alpine Bliss Cognitive Energy booster in our #1 spot.
02 Zevia Energy Drink
Final Grade
8.8 /10
Energy boost
8.5/10
Taste
9.0/10
Value for Money
9.0/10
Ingredient Quality
8.5/10
Scientific Evidence
9.0/10
PROS
- Strong energy boost
- Healthier option than mainstream energy drinks
- No sugar, carbs, or fat
- Sweetened with stevia leaf extract
CONS:
- Caffeine content may be slightly too high for some people (120 mg). May cause jitters
- Mixed reviews on the taste. Some find it overly sweet and chemical-tasting
THE BOTTOM LINE
Zevia Zero Calorie Energy Drink, with flavours including Raspberry Lime and Pineapple Coconut, is a good option for people looking for a healthier energy boost.
The drink contains no sugar, no carbs, no sodium, no fat, and it is suitable for a variety of diets including vegan, kosher, Paleo, and Keto. Sweetened with stevia leaf extract, this makes it an appropriate option for those who are on a diet but who still want to drink energy beverages for the energy kick they provide.
The primary source of energy is 120 milligrammes of caffeine per can, which comes from green tea leaves.
While this provides a large energy boost, moderation is essential due to the potential negative consequences of excessive caffeine consumption. We note that this dose of caffeine is slightly more than what is needed to provide a sustainable energy boost without side effects.
Such doses of caffeine may cause jitters and crashes for certain people who are sensitive to caffeine.
While most users appear to be satisfied with this drink, the taste of Zevia is not for everyone. The drink obtained mixed reviews on its taste, with some consumers finding it overly sweet and a bit too chemical in taste.
It does remain a strong option in the field of healthier, better-for-you energy drinks.
03 Celsius Stevia
Final Grade
8.5 /10
Energy boost
8.2/10
Taste
8.5/10
Value for Money
8.8/10
Ingredient Quality
8.6/10
Scientific Evidence
8.4/10
PROS
- Established beverage brand
- Low calorie, low sugar
- Strong boost in energy levels thanks to a high dose of caffeine, guarana and green tea extract
- Wide range of tastes and flavors
- Rich in vitamins
CONS:
- Caffeine dose may be too high (200 mg)
- Contains erythritol – an artificial sweeteners which may have negative effects on cardiovascular health, but more research is needed
THE BOTTOM LINE
Celsius Stevia is an energy drink that aims to provide a powerful boost of energy while offering several nutritional benefits.
One of the key features of Celsius is its low-calorie content. This makes it an attractive option for those watching their calorie intake while still seeking an energy boost.
The energy-enhancing effects of Celsius can be attributed to its high dose of caffeine and guarana seed. These ingredients provide a potent and immediate surge of energy. Another positive aspect of Celsius is its inclusion of green tea extracts, which are rich in antioxidants. Antioxidants are known for their health benefits, supporting overall well-being.
One of the advantages of Celsius is its wide range of tastes and flavors. This allows consumers to choose the option that best suits their preferences and keeps things interesting.
However, there are a couple of considerations to keep in mind. The caffeine dose in Celsius Stevia is relatively high at 200 mg. For individuals sensitive to caffeine or looking to limit their intake, this may be a drawback. Such a high dose of caffeine may cause unpleasant crashes in some people, which would defeat the purpose of drinking healthier energy drinks.
Additionally, while this drink uses Stevia as a sweetener (which is safe), it also contains the artificial sweetener erythritol. While more research is needed, there are some concerns that erythritol may have negative effects on cardiovascular health. Although Celsius is a very good healthier alternative to traditional energy drinks, It’s important to be aware of this potential downside and consider your individual health needs.
04 Bang Energy Drink
Final Grade
8.2 /10
Energy boost
8.5/10
Taste
7.8/10
Value for Money
8.2/10
Ingredient Quality
8.3/10
Scientific Evidence
8.1/10
PROS
- Strong boost of energy thanks to high dose of caffeine, CoQ10 and creatine
- Creatine dose is strong but not excessive
- Rich in vitamins, promoting energy production
- Zero sugar
CONS:
- Excessive amount of caffeine that may lead to unpleasant side effects
- Contains traces of artificial sweeteners, which can be unhealthy
THE BOTTOM LINE
BANG Energy Drink offers a potent blend of ingredients designed to provide a strong boost of energy for workout sessions. It is rich in essential vitamins such as B6, B12, and C, which can support energy production and healthy metabolism.
Compared to mainstream energy drink brands, BANG Energy Drink stands out with its significantly lower sugar content, making it a relatively healthier option in that aspect. With zero sugar and zero fat, it caters to individuals seeking a low-calorie energy boost.
One of the key features of BANG Energy Drink is its powerful energy-enhancing formula. With 300 mg of caffeine, CoQ10, and creatine, it aims to deliver a robust pre-workout experience for those looking to fuel their fitness routines.
However, it’s important to note that the high caffeine content of 300 mg may be excessive for some individuals, potentially leading to jitters and other unwanted side effects. Moderate consumption and sensitivity to caffeine should be considered to avoid discomfort.
05 Zoa Zero Sugar Energy Drink
Final Grade
7.7 /10
Energy boost
7.9/10
Taste
7.7/10
Value for Money
7.5/10
Ingredient Quality
7.8/10
Scientific Evidence
7.6/10
PROS
- Strong boost of energy enabled by heavy dose of caffeine
- May enhance mental energy and focus
- Rich in vitamins
- Zero added sugar
- Good taste
CONS:
- Dose of caffeine may be too high for some consumers (160 mg)
- Excessive amount of sodium (200 mg per can)
- Contains traces of artificial sweeteners, albeit in very low quantities
THE BOTTOM LINE
Zoa Zero Sugar Energy Drink provides a strong and energizing boost supported by a potent dose of natural caffeine. The high caffeine content delivers a noticeable surge of energy, which may help you stay alert and focused during your workouts.
Thanks to the inclusion of vitamin B, Zoa Energy Drink may also enhance mental energy and focus, giving you an extra edge when you need it. Additionally, the presence of vitamin C in the drink may contribute to boosting immunity, supporting overall health and well-being.
Zoa Zero Sugar Energy Drink is also a zero added sugar formula. This makes it a healthier choice for those looking to limit their sugar intake while still enjoying an energy-boosting beverage (although it does contain some sweeteners which may be less healthy).
Users have reported that Zoa Energy Drink has a great taste, making it enjoyable to consume.
However, it’s important to note that Zoa Zero Sugar Energy Drink contains a relatively high amount of sodium, with 200 mg per can. This sodium content may be considered unjustified, as excessive sodium intake can have negative effects on health. It’s advisable to be mindful of your overall sodium intake and consider alternative options if you have specific dietary restrictions.