Key takeaways

How do you know the best pre-workout when you see it?

While there’s no single definition of what a pre-workout supplement should contain, many include various combinations of caffeine, beta-alanine, creatine, nitrates, and branched-chain amino acids (BCAAs).

“Thoughtfully formulated pre-workouts may contain each ingredient in evidence-backed amounts, taking the guesswork out when trying to combine them separately,” says Kelli McGrane, MS, RD.

Let’s dig in to what else separates quality pre-workout supplements from the rest, along with our top picks of products that are worth the money.

A note on price

General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from $1.02 to $3.67 per serving, or $31.99 to $110 per container, though this may vary depending on where you shop.

  • $ = under $1.25 per serving
  • $$ = $1.25 to $2.00 per serving
  • $$$ = over $2.00 per serving

Note that the serving recommendations range from 1 to 2 scoops.

We evaluated third-party tested, multi-ingredient pre-workout supplements on an individual basis and compared the ingredients with the research to support their effectiveness.

Considering the differences across brands, we looked at the following attributes to determine which supplements made the list:

  • Quality: Supplement quality is confirmed by third-party testing, a process that ensures that the product you’re taking contains the active ingredients listed on the label. All pre-workout supplements listed here have been third-party tested.
  • Active ingredients: We chose pre-workout supplements with ingredients that have research-backed performance benefits. Supplements vary in composition, and it’s important to consider your individual needs before adding a supplement to your routine.
  • Allergens: Some pre-workout supplements may contain one or more of the eight major allergens. We mention allergen statements where pertinent. But if you have an allergy, be sure to check the supplement label.
  • Price: Pre-workout supplements vary in price. We’ve provided a pricing guide to help you make the best choice for your budget.

Additionally, every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

  • adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
  • is manufactured in facilities that adhere to current good manufacturing practices established by the FDA
  • is produced by a medically credible company that follows ethical, legal, and industry best standards
  • is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs

Here’s a quick look at how our top picks compare:

-
Price range
Best for
Third-party tested
Caffeinated
Gnarly Pre-Workout
$$
• high intensity workouts
• plant-based
• higher caffeine
yes
yes
Transparent Labs Non-Stim Pre-Workout
$$
• high intensity workouts
• no caffeine
yes
no
Naked Energy
$
• plant-based
• no preservatives
• budget
yes
Optional
Vega Pre-Workout Energy
$
plant-based
yes
yes
Pre-Kaged Pre-Workout
$$$
• higher caffeine
• plant-based
yes
yes
Double Wood Pre-Workout
$
• lower caffeine
• budget
• beginners
yes
yes

It’s important to consider your individual training goals, as well as the following factors:

  • Active ingredients: Look for active ingredients known to affect performance. Ingredients such as caffeine, beta-alanine, creatine, nitrates, and BCAAs have all been studied for their performance benefits.
  • Additives and sweeteners: Many pre-workouts contain artificial ingredients, such as flavors, colors, and sweeteners, that some people may prefer to avoid. Be sure to read labels carefully to make sure you’re purchasing a product that fits your needs and preferences.
  • Third-party testing: Because the FDA does not regulate supplements in the same way as pharmaceuticals, third-party testing is the only way to ensure that a pre-workout contains the types and amounts of ingredients that are listed on the label.

Furthermore, competitive athletes should look for products that are certified safe for sport.

As Kelly Jones, MS, RD, performance dietitian and owner of StudentAthleteNutrition.com, explains, “It’s imperative that pre-workout supplements be third-party tested, either by NSF for Sport or Informed Sport, to ensure that they’re free of substances banned by most sports governing bodies, including anabolic steroids and prescription drugs.”

Checking labels and product websites is the best way to confirm that the product you choose is third-party tested.

Pre-workout supplements can offer a variety of performance benefits, depending on their active ingredients and the amounts they contain.

“The benefits of pre-workout include reduced fatigue, improved cognitive function, delay in muscle soreness, and improved performance,” explains Sara Cully, RD, certified personal trainer and owner of Sara Cully Nutrition.

Common ingredients in pre-workout supplements, such as caffeine, beta-alanine, and creatine, may have a positive effect on performance when taken in the amounts recommended in the research.

Research suggests that caffeine has an effect on perceived effort, beta-alanine has an effect on fatigue during high intensity exercise, and creatine contributes to increased strength when taken over a period of time.

Additional pre-workout ingredients, such as tyrosine, may influence cognitive function, and others, such as nitrates, may have a positive effect on endurance.

However, it’s a good idea to make sure that any supplement you add to your diet is included only in combination with a balanced diet that meets your energy needs.

“I always suggest food first, supplementation second,” says Cully. “Once nutrition and sleep is consistent, supplementing can help some individuals improve performance if it is suitable for them.”

Research suggests that the following ingredients provide performance benefits.

Caffeine

Caffeine is a known central nervous stimulant that offers a performance benefit when taken before exercise.

Cully explains that caffeine can be helpful in both aerobic and anaerobic activity.

“It’s been consistently shown to improve performance when dosed at 3 to 6 mg/kg body mass,” she says. “An added benefit of using caffeine is the bonus in cognitive function that is seen, which can help in the skills required for sports, like timing and responsiveness.”

Beta-alanine

Beta-alanine is a nonessential amino acid that plays a role in buffering muscle pH during high intensity exercise such as sprinting.

“Research for doses of 4 to 6 grams daily is common, but more research is needed for specifics in dosing,” explains Cully.

Nitrates

Nitrates are found in foods such as beets, celery, and leafy green vegetables like spinach. They’re also a common ingredient in pre-workout supplements.

“Nitrates may also help to lower the oxygen cost of exercise, which leads to improved efficiency during exercise, especially endurance workouts,” explains Abby Olcott, MS, RDN.

Creatine monohydrate

Creatine monohydrate is a compound that’s commonly found in pre-workout supplements.

Its effect is not as immediate as those of other compounds, such as caffeine. Research indicates that creatine monohydrate must be taken over a consistent period of time to have a performance benefit.

“[Creatine monohydrate] takes time to improve performance with supplementing,” explains Cully. “You can’t take just one dose of creatine and see performance improvements in your next workout. It will take, depending on the individual, about 30 days to saturate the muscles with a creatine dose of 3 to 5 grams daily.”

Other ingredients, such as proprietary antioxidant blends, herbs, and high dose vitamins and minerals, require more research to confirm their effectiveness for supporting athletic performance.

Potential side effects from pre-workout supplements depend on the ingredient types and amounts found in the supplement.

Some common ingredients can result in side effects that may be unpleasant for some people. Common ingredients in pre-workout supplements and their potential side effects are listed below.

  • Caffeine: reported side effects include headache, digestive upset, rapid heart rate, anxiety, and difficulty sleeping
  • Beta-alanine: reported side effects include a tingling sensation when high doses are consumed
  • Citrulline malate: may result in digestive discomfort for some people
  • Creatine monohydrate: may result in short-term water retention

Additionally, some ingredients may interact with medications, so it’s important to talk with a sports dietitian or another healthcare professional before taking a pre-workout supplement.

Although pre-workout supplements can give you a boost of energy, it’s important to make sure you’re not using them in place of a healthy diet and lifestyle, which is the best way to support your workout plan.

Pre-workout supplements often contain stimulants, such as caffeine, that may not be appropriate for some people.

Anyone with a chronic health condition, such as heart disease or high blood pressure, and anyone who is pregnant or nursing should consult a sports dietitian or another healthcare professional before taking a pre-workout supplement.

Beta-alanine can also cause a tingling sensation that some people don’t like.

Consider taking a creatine supplement if you’re committed to taking a supplement over a longer period of time, as research shows that creatine should be consumed over multiple days to fully saturate muscles.

Other pre-workout ingredients, such as caffeine and beta-alanine, can have more immediate effects than creatine. This may make them more appropriate options for those who are looking for a performance boost after a single serving.

Wisconsin-based sports dietitian Abby Olcott, MS, RDN, explains, “A pre-workout supplement can be helpful to give the body the extra capacity to push harder and longer during workouts, improving the adaptations made from those workouts.”

However, she points out that no pre-workout supplement can make up for a diet that doesn’t meet your energy needs or is missing essential nutrients.

“If you can’t get through a workout without taking a pre-workout supplement, it may be a sign that you are under-fueling and need more energy from food,” she says.

For this reason, prioritizing diet and recovery before adding a pre-workout supplement is the most advantageous approach for performance. Always talk with a sports dietitian or another healthcare professional before taking a supplement.

Pre-workout supplements may help boost your exercise performance.

Before adding a pre-workout supplement to your routine, consider your nutritional needs and fitness goals. Not all pre-workout supplements are created equal, so it’s important to customize your choice based on your needs.

Optimal nutrition and improved fitness depend on a balanced diet that meets your individual needs. In addition to maintaining a nutritious diet, allowing enough time for recovery after workouts is essential.