What Are The Best Pre-Workout Supplements?
Discover the top 5 best pre-workout supplements 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 supplements? Are there any risks?
- How big of a difference can they make in your workouts?
- The top 5 best pre-workout supplements on the market today, according to nutritionists and performance coaches
Pre-workout supplements are everywhere these days. It’s hard to spend one day without seeing a fitness influencer on Instagram raving about how this one “magic powder” supercharged his performance at the gym…
But are they worth the hype? Can pre-workout supplements actually make a difference in your strength, stamina, and energy levels?
According to their claims, pre workout supplements 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 supplements 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 supplements 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 supplements 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 supplements make in your workout performance? What are the key benefits and risks of taking these supplements? What are the safest and most effective pre workout supplements 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 supplements: what are the key benefits for your body?
Pre-workout supplements are blends of ingredients that are specifically formulated to boost your energy, increase your strength & stamina, and optimize your physical performance during exercise.
According to scientific literature, some commercialized pre-workout supplements 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 supplements can help you maximize your workout performance, according to science
Pre-workout supplements 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 supplements 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 supplements 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 supplement on maximum strength showed a statistically significant improvement in maximum load lifted.
People who took the pre-workout supplement 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 supplements, 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 supplements containing caffeine could increase time to exhaustion during running trials by 16.97%. In other words, people who took the pre-workout supplement with caffeine were able to run nearly 17% longer than the people who took the placebo solution
That means that some supplements 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 supplements before sprinting were able to sprint for 25% longer than those who didn’t take the supplement. Time maintained at maximal speed was 7.1 seconds for individuals who had the energy supplement, 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 supplements may greatly help you in that regard.
Benefit #3: They can optimize recovery and enhance muscle growth
Another major benefit of pre-workout supplements 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 supplements gained 5 more pounds of muscle after 4 weeks of training, compared to those who took a placebo. People in the supplement 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 supplements 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 supplements, 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 supplements can improve cognitive function and alertness. Notably, a large study published in the Journal of Dietary Supplements found that pre-workout supplements 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 supplements 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 supplements, 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.
What are the main types of pre workout supplements you can buy
1
Energy Drinks
What are they? Ready-to-drink beverages that typically contain a mix of caffeine, amino acids, vitamins, and other performance-enhancing compounds such as L-theanine, ginger, or panax ginseng.
pros
- Convenience: Already mixed and easy to consume on the go.
- Fast Absorption: Liquid form ensures rapid uptake into the system.
- Versatility: Wide range of flavors and ingredient combinations available.
- Taste: Often more palatable than some powder mixes.
cons
- Sugar Content: Some brands may have high sugar, leading to potential energy crashes.
- Price: Per serving, they can be more expensive than powders.
2
Powders
What are they? Dry, ground ingredients that you mix with water or another liquid before consumption.
pros
- Customizable: You can adjust serving sizes and mix with other supplements.
- Economical: Typically cost-effective when bought in bulk.
- Variety: Many brands and formulations available.
cons
- Preparation: Requires time to mix and might be clumpy if not mixed well.
- Portability: Less convenient than ready-made solutions like energy drinks.
3
Pills
What are they?: Capsules or tablets that encapsulate various performance-enhancing compounds.
pros
- Portability: Easy to carry and consume on the go.
- Consistency: Dosage is uniform in each pill.
- No Mixing: Eliminates the need for preparation.
cons
- Swallowing: Some people find it hard to swallow pills.
- Limited Ingredients: The amount of each ingredient might be limited due to the pill’s size.
- Delayed Absorption: May take longer to feel the effects compared to liquid forms.
4
Bars
What are they?: Edible bars packed with proteins, carbs, and other energy-boosting ingredients.
pros
- Nutrition: Often combined with proteins and fibers, offering a broader nutritional profile.
- Satiety: Can help curb hunger due to their solid form.
- Taste: Available in a range of flavors, mimicking popular snacks.
cons
- Digestion Time: Being solid, they may take longer to digest and activate.
- Caloric Content: Typically higher in calories than other pre-workout options.
- Texture: Some might find certain bars too chewy or hard to consume quickly.
A word of warning about pre workout supplements: watch out for these dangerous ingredients
While these supplements undoubtedly come with many benefits for your workouts, it’s also important to be careful when choosing one. Certain ingredients contained in these supplements 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 supplement. Anything above that is unlikely to produce any additional energy benefits.
To avoid unwanted side effects, including heart issues, you should stay away from supplements 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 supplements. 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 supplements containing niacin to avoid unwanted effects on your skin appearance.
Watch out for creatine
Creatine, an ingredient that is frequently included in supplements 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 supplements containing high doses of creatine, or if you want to play it safe, choose supplements that don’t contain any creatine.
Watch out for unhealthy sweeteners like aspartame and acesulfame potassium (ace-K)
Unhealthy sweeteners such as aspartame or ace-k (often used as sweeteners in pre-workout supplements, 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 supplements.
How to choose a safe and effective pre-workout supplement
Criteria #1: Must use a sufficiently high dose of each ingredient. Low doses are unlikely to work.
Many pre workout supplements 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 supplements 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 supplements 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 supplement 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 supplements that cause no to minimal side effects. In general, supplements 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 supplements
The Top 5 Best Pre-Workout Supplements On The Market Today, According To Nutritionists
To help you choose a supplement that helps you perform at your peak while feeling your best, we’ve compiled a list of the top 5 best pre-workout supplements 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
Energy boost
Taste
Value for Money
Ingredient Quality
Scientific Evidence
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, 350 mg L-tyrosine (significantly higher than the average), 400 mg of panax ginseng, a high dose of phenylalanine, l-theanine 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
Energy boost
Taste
Value for Money
Ingredient Quality
Scientific Evidence
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 Pre Kaged Elite
Energy boost
Taste
Value for Money
Ingredient Quality
Scientific Evidence
PROS
- Rich blend of proven energy-boosting ingredients
- Boost energy, focus, strength and improve recovery
- Suitable for high-intensity workouts
- High-quality ingredients and trusted brand
CONS:
- Caffeine content is too high. May cause significant side effects
- Expensive
THE BOTTOM LINE
Pre Kaged Elite is a powerhouse pre-workout supplement that is full of proven ingredients designed to enhance energy and focus during intense workouts.
It contains a substantial amount of caffeine, along with other ingredients like AmaTea®, Alpha-GPC, L-Tyrosine, and Huperzine A. These ingredients work together to provide a significant energy boost and improved mental focus, which can be beneficial for those engaging in high-intensity workouts.
All the ingredients contained in this formula are high-quality, and provide a wide range of performance benefits that include improved strength, endurance, stamina, focus, and enhanced recovery.
However we note that the caffeine content in this supplement may be too high. At 388 mg per serving, this is one of the most caffeinated pre-workout supplement on the market. While this can provide a significant energy boost, it may also lead to side effects such as jitteriness, increased heart rate, and sleep disturbances, especially for people who are sensitive to stimulants.
Overall, while Pre Kaged Elite offers a range of benefits with its potent ingredient profile and high caffeine content, potential users should carefully consider these benefits against the potential drawbacks of high caffeine content and possible side effects before deciding if this supplement is right for them.
On the downside, Focusaid Clean Energy has more calories compared to other healthy energy drinks (around 40 calories). So if you’re trying to watch your calorie intake, this might not be the best choice for you.
04 Bang Energy Drink
Energy boost
Taste
Value for Money
Ingredient Quality
Scientific Evidence
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 Signature Pre-Workout
Energy boost
Taste
Value for Money
Ingredient Quality
Scientific Evidence
PROS
- Balanced ingredient profile
- Strong dose of each ingredient
- Enhances workout performance on multiple aspects
- Reduces muscle fatigue
CONS:
- High caffeine content may cause side effects
- Not the most cost-effective option.
- Possible tingling sensation from CarnosynⓇ beta-alanine
THE BOTTOM LINE
Signature Pre-Workout is a pre-workout supplement that has been formulated with a balanced ingredient profile to provide energy, endurance, and strength. It contains 200 mg of caffeine, 5 grams of L-Citrulline, and 1500 mg of CarnosynⓇ beta-alanine. These ingredients are known to enhance workout performance by increasing energy levels, improving blood flow, and reducing muscle fatigue.
That said, just like many supplements on the market, we note that the dose of caffeine may be too high. With 200 mg of caffeine per serving, this supplement might not be suitable for individuals who are sensitive to stimulants. High caffeine intake can lead to side effects such as jitteriness, increased heart rate, and sleep disturbances.
Another downside is the cost. With only 30 servings per container and a price per serving of $1.17, Signature Pre-Workout may not be the most cost-effective option on the market. For people who work out frequently and consume pre-workout supplements regularly, this could add up to a significant expense over time.
We also note that while the inclusion of CarnosynⓇ beta-alanine can help to reduce muscle fatigue, some individuals may experience a tingling sensation known as paresthesia as a side effect. While this is generally harmless and subsides on its own, it can be uncomfortable for some people.