9 Best Pre-Workout Supplements
Boost your performance and energize your workout with these expert-vetted picks.
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Have you ever downed an espresso or other type of caffeinated beverage before your workout to give you a boost and noticed it helped you perform better? Pre-workout supplements are designed to offer the same effect with some additional bells and whistles, boosting your overall performance and giving you added energy to maximize your workout.
Most pre-workout supplements contain a blend of ingredients shown to enhance energy, focus or blood flow when taken prior to exercise, including caffeine, vitamins, amino acids and sometimes electrolytes. "Pre-workout supplements are products that typically contain multiple compounds to help with muscle building or performance enhancement," says sport dietitian Angie Asche, M.S., R.D., C.S.S.D.
That said, there are an overwhelming amount of pre-workout products on the market, and Asche points out that a large number are full of ingredients you really don’t need. Instead, she recommends looking for moderate amounts of caffeine, and other ingredients that are proven to be beneficial, such as beta-alanine and nitrates like those found in beetroot or citrulline malate.
To help you find the best pre-workout supplements to enhance your performance, our team of registered dietitians in the Good Housekeeping Institute Nutrition Lab reviewed dozens of supplements, vetting ingredients, third-party testing certifications and cost.*
Our top picks:
Take note: The FDA is not authorized to approve dietary supplements for safety and effectiveness before they are sold to the public. Plus, dietary supplements are not subject to the same strict FDA regulations as drugs. This means that as a consumer, it’s important to do your research on the supplement you choose to purchase to ensure that it has been tested for purity, potency and safety. Additionally, it is always best to speak with your healthcare provider before adding any new supplement to your regimen.
Learn more about what to look for and what to avoid when shopping for a pre-workout supplement at the end of this guide. If you're interested in exploring more supplements to support your health and wellness goals, check out our reviews of the best protein powders, best vegan protein powders and best creatine supplements.
*Price per dosage is based on the price at the time of publication.
Gnarly Nutrition Pre-Workout
Pros
- NSF Certified for Sport
- Decaf available
Cons
- Available in limited flavors
Gnarly Pre-Workout is NSF Certified for Sport and packed with 180 milligrams of caffeine from green tea leaf — almost the equivalent of two cups of coffee. According to the company, it contains Asian ginseng to naturally boost energy, and citrulline malate to increase blood flow to working muscles. It also contains 2.5 grams of beta alanine, ginger and vegan branch chain amino acids (BCAAs).
"These ingredients can work together to provide energy, maximize performance and help aid muscle recovery," says registered dietitian, personal trainer and former Spartan SGX coach, Karen Saba, MS, RD, CDN, CPT. Saba adds that beta-alanine may also help buffer the build up of lactic acid, that burning sensation you sometimes feel in your muscles from strenuous exercise.
This supplement is available in a decaf form for individuals sensitive to caffeine. Some athletes we spoke with that still want the buzz but at a lower dose mix the caffeinated and decaf versions together. It is also available in travel packs that contain five individual serving packets.
| Flavors | Strawberry lemonade (caffeinated and caffeine-free), mango |
| Cost per dose | $1.30 |
Garden of Life Energy + Focus
Pros
- USDA Certified Organic
- Informed Sport third-party tested
Cons
- Contains less caffeine than others
Garden of Life Sport pre-workout blend is NSF Certified for Sport and Informed-Choice for Sport Certified. It is certified vegan, and made with USDA organic and Non-GMO Project verified ingredients. It contains 85 milligrams of caffeine from organic coffee berry per serving, similar caffeine to an eight-ounce cup of coffee.
With this blend you also get energizing B vitamins and nitric oxide from spinach, beets and kale "which provides oxygen to the muscles," according to Saba, and "can help with muscle recovery."
This supplement comes in a version that includes cane sugar for sweetness or a sugar-free version sweetened with stevia. It is also available in convenient, individual on-the-go packets. This pick is our best value due to being lowest in cost per dose.
| Flavors | Blackberry cherry (sugar-free), blackberry |
| Cost per dose | $0.75 |
Legion Pulse Pre-Workout Drink
Pros
- Labdoor tested
- NSF Certified
Cons
- Caffeine level may be high for some
With 350 milligrams of caffeine — the equivalent of a little under four eight-ounce ounce cups of coffee — this pre-workout supplement contains one of the higher amounts of caffeine on this list. It is third-party tested and certified to contain no banned substances by Labdoor. It is also NSF-certified.
In addition to caffeine it contains L-theanine, the amino acid that is found in green tea, to help promote blood flow and focus, according to the company. It contains 3.6 grams of beta-alanine, though Saba cautions that while it may provide benefits in pre-workout supplements, it can cause an itchy or tingling sensation in some people, especially at higher doses and this may want to be avoided in individuals that are sensitive.
Citrulline malate is included for muscle endurance, along with the other performance-boosting ingredients listed above. It is free from artificial colors and sweetened with stevia and the sugar-alcohol erythritol which some individuals may want to avoid because it may cause digestive issues.
| Flavors | Apple cider, frosted cranberry, fruit punch (available without caffeine), artic blast, peach ring, strawberry kiwi, blood orange, blue raspberry (available without caffeine), blueberry lemonade, cherry limeade, grape (available without caffeine), green apple (available without caffeine), mojito, pink lemonade, sour candy (available without caffeine), strawberry margarita, tropical punch (available without caffeine), watermelon. |
| Cost per dose | $2.00 |
Pros
- NSF Certified for Sport
- No added sugar
Cons
- Non-stimulant version not available
Vega's NSF Certified for Sport, pre-workout supplement is non-GMO and vegan. It is made from a blend of coconut water powder and beet root powder with stevia to provide a sugar-free energizing boost. It contains 100 grams of caffeine with 92 milligrams coming from coffee berry fruit extract, and eight milligrams from green tea leaf extract — more than the amount of caffeine you might find in one cup of coffee.
It also contains eleuthero root extract, or Siberian ginseng, to help boost energy levels, as well as rhodiola extract, an adaptogenic herb used in traditional Chinese medicine. Increasingly, athletes are turning to adaptogenic herbs as a way to boost energy and endurance.
The brand recommends using the supplement before a workout or in place of your afternoon coffee for a mid-day pick-me-up.
| Flavors | Berry, strawberry lemonade |
| Cost per dose | $0.87 |
Pros
- Informed-Sport Certified
- Backed by clinical research
Cons
- Only available in one flavor
BeetElite is a plant-based, Informed-Sport Certified pre-workout supplement that has been tested for over 220 banned substances. It is unique on our list because it is caffeine-free and made from beets, one of the top food sources of nitric oxide.
"Nitric oxide can help to fuel your workout by increasing blood flow to your muscles," according to Saba. Beetroot juice has also been shown to strengthen muscle contraction, per research. According to the company, one serving of BeetElite delivers the same nitric oxide power as found in six whole beets.
The company also has clinical research behind the product. A small company funded 2018 study with BeetElite found that athletes that used it prior to cycling were able to work out for approximately 18% longer. The company recommends taking this supplement 20 to 30 minutes prior to exercise.
| Flavors | Black cherry |
| Cost per dose | $1.29 |
Nuun Daily Hydration Energy
Pros
- Informed-Choice Certified
- Contains electrolytes
Cons
- Contains less caffeine than others
Nuun remains one of the highest-rated electrolytes on Amazon and their Energy formula contains 80 grams of caffeine, 20 milligrams of panax ginseng and a blend of B vitamins to give your workout a boost of energy.
This supplement comes in easy-to-use, on-the-go tablets available in multiple flavors and is sweetened with stevia. It is Informed Choice banned substance tested, non-GMO project verified, gluten-free certified and kosher. The tablets are mildly sweet and contain a light effervescence.
Nuun also offers an Endurance powder formula that contains a lower level of caffeine at 25 milligrams for those who are caffeine sensitive.
| Flavors | Berry blast, ginger lime zing, tropical punch, watermelon burst |
| Cost per dose | $0.80 |
Thorne Research Beta Alanine-SR
Pros
- NSF Certified for Sport
- Available in convenient tablet form
Cons
- Caffeine-free
This NSF Certified for Sport supplement is different from the others on this list because it comes in a tablet form and does not contain caffeine. It is intended as a pre-workout supplement that works to support overall performance and reduce fatigue during exercise. The main ingredient is beta-alanine, found in many pre-workout supplements, including most of those on our list.
This supplement provides a sustained-release delivery system to minimize the "tingling" sensation from beta-alanine, according to the company. The tingling feeling from beta-alanine, also described as a "pins and needles sensation" from athletes we spoke with for this story, "can be useful to improve outcomes when power lifting (dead lift, squat and bench) or during high intensity activities that last for shorter durations," says Saba. According to athletes, the tingling feeling from beta-alanine can provide motivation to lift or work harder, although others avoid it due to disliking the sensation.
Take note, doses of this product range from two tablets to four tablets per days depending on the intensity of your workout.
| Flavors | N/A |
| Cost per dose | $0.73-$1.46 |
Pros
- Non-GMO
- Caffeine-free flavors available
Cons
- Not available in individual packets
Promix was founded by registered dietitian Albert Matheny, MS, RD, CSCS, co-founder of SoHo Strength Lab. His pre-workout powder is a vegan and keto plant-based formula that contains no sugar or carbs but instead a touch of monk fruit for some sweetness.
It is made up of a blend of vitamin C, 3.2 grams of beta-alanine, vitamin B12 and green coffee bean extract, providing 200 milligrams of caffeine. There is a caffeine-free raspberry lemon variety available and a "tingle-free" lemon version that does not contain beta-alanine. This supplement is gluten-free and all ingredients are non-GMO.
Promix has a fully disclosed ingredient list and according to Matheny, all the active ingredients in the product are clinically studied and validated in the amounts that are in the product. Third-party test results are available on the company website. He recommends taking it 20 minutes prior to your workout.
| Flavors | Lemon, mixed berry, strawberry lemon, tingle free lemon, cherry lime, raspberry lemon, raspberry lemon (stimulant-free) |
| Cost per dose | $0.96 |
Pros
- Informed-Sport tested
- Available in single serve pouches
Cons
- Limited flavor availability
Ascent is a family-owned company that makes a range of workout related products. Their pre-workout formula contains 150 milligrams of caffeine, about two cups of coffee depending on strength, derived from coffee fruit extract, and 250 milligrams of electrolytes to keep you hydrated during your workout. It also contains five milligrams of whey protein powder to help support muscles and it is sweetened with a touch of cane sugar and stevia.
It is Informed Sport Certified and certified gluten-free with no artificial ingredients, colors or additives. The pre-workout powder is available in two flavors and also comes in convenient single serve pouches.
| Flavors | Orange mango, raspberry lemonade |
| Cost per dose | $1.17 |
How we chose the best pre-workout supplements
While there are many pre-workout options to chose from, most are available in powder form. We evaluated our choices based on the following criteria:
✔️ Third-party tested: Again, the FDA is not authorized to approve dietary supplements for safety and effectiveness before they are sold to the public. Plus, dietary supplements are not subject to the same strict FDA regulations as drugs. This means that as a consumer, it’s important to do your research on the supplement you choose to purchase to ensure that it has been tested for purity, potency and safety.
We only looked at companies that conduct third-party testing by credible institutions such as USP, NSF, Consumer Lab, Labdoor and Informed-Choice and Informed Sport to ensure quality standards and that what is on the product label is in fact what consumers are purchasing. We reviewed marketing claims, ingredient lists and product quality and prioritized companies that test for heavy metals, pesticide and herbicide contamination, among others items of concern.
✔️ Types of pre-workout supplement: We looked for a variety of forms of pre-workout supplements that could accommodate a range of dietary preferences, including a range of caffeine levels. The majority are available as a powder and we looked for brands that mixed easily into water, since that is the popular way to use them.
✔️ Ingredients: We prioritized companies that use better quality ingredients, free from artificial preservatives, sweeteners, fillers, synthetic dyes and colors.
What to look for when shopping for pre-workout supplements
When it comes to using pre-workout supplements for exercise, the typical recommendation for consumption is "30 to 60 minutes prior to exercise, especially if the primary ingredient is caffeine," Asche says. While the ingredient mix in pre-workout supplements vary, Asche explains some of the common ingredients found in these supplements and how they may help your overall performance.
✔️ Caffeine: Many athletes we spoke with report caffeine being one of the most important ingredients for workout energy and focus. According to Asche, caffeine "is an ergogenic aid shown to enhance athletic performance by stimulating the central nervous system. It can improve attention, alertness and focus, as well as endurance performance." According to the FDA, a limit of up to 400 milligrams a day is generally not associated with dangerous or negative side effects, although some individuals are more sensitive to caffeine than others and should consume lower amounts.
✔️ Beta-alanine: An amino acid involved in the process of carnosine synthesis, according to Asche, "this means that supplementing it, such as in a pre-workout, can subsequently boost your carnosine stores in your skeletal muscle. More carnosine helps us endure intense exercise for longer periods." Take note that beta-alanine can create an itchiness and tingling sensation, also called paresthesia, especially in high doses.
✔️ L-citrulline: A precursor to L-arginine, it is heavily involved in nitric oxide synthesis. "Nitric oxide helps dilate blood vessels and improve circulation and oxygen availability to the muscles," Asche says. "Research is mixed on the benefits of citrulline on athletic performance, however current evidence does show citrulline malate to be beneficial in reducing muscle soreness at 24 and 48 hours post-exercise. Performance benefits have also been seen in healthy adult men performing high intensity anaerobic exercises."
✔️Creatine: "This is a compound formed through protein metabolism; it is naturally occurring in your body and plays a key role in supplying energy to muscles," Asche says. She adds that it is a common ingredient in pre-workouts because it can "improve focus, strength and muscle mass, as well as improve muscle recovery, but it doesn’t necessary have to be consumed pre-workout." Unlike caffeine, you won’t get an immediate benefit from taking creatine (30 to 60 minutes). This is something you’ll notice improvements from after taking it consistently for several weeks to months.
✔️ Dietary sources of ingredients found in pre-workout supplements: If you prefer to get your pre-workout energy from food sources over taking a supplement or consuming them together, you can get your caffeine from everyday sources such as coffee, espresso or tea. Studies show that caffeine consumed as a pre-workout boost is most effective when consumed approximately 60 minutes before exercise. Asche says good food sources of citrulline include watermelon, cucumber and squash, and beta-alanine can be found in fish, poultry and meat. Dietary sources of nitrates can be found in foods like beets or beetroot juice.
What to avoid with pre-workout supplements
As with all supplements, it is important to discuss adding anything new to your daily regimen with your healthcare provider. Some individuals are more sensitive to certain ingredients that pre-workouts supplements can contain. Below is a list of items to be aware of.
✔️ Always be a label reader. Many people are sensitive to caffeine and other stimulants found in pre-workout supplements which is why it is important to stick with recommend dosages. The degree of caffeine found in these products can vary by a significant amount and high caffeine counts should be avoided in caffeine sensitive individuals. As always, make sure to read labels and also watch out for ingredients such as sugar and sodium which can add up, especially if multiple doses are being consumed daily.
✔️ Pay attention to ingredient lists. Asche recommends avoiding pre-workout supplements that only list a proprietary blend and do not list out the amounts of each ingredient. "You run the risk of having far too much or far too little of each compound that you’ll either notice adverse effects (for example, side effects of excess caffeine) or you won’t notice any benefit."
✔️ Potential GI triggers. Asche advises athletes who struggle with IBS or IBD to avoid ingredients like caffeine, artificial sweeteners and sugar alcohols in pre-workout supplements due to increased risk of GI issues during exercise.
✔️ Beta-alanine "itch" sensation. Saba cautions that some people may be sensitive to beta-alanine which can cause an overpowering, tingling sensation that may last up to one hour or more. The tingling sensation is known as paresthesia, as explained above, and while some people are looking for this sensation in a pre-workout supplement others look to avoid it.
Why trust Good Houskeeping?
As a registered dietitian, Amy Fischer has worked with thousands of patients to improve their health through whole foods and a nutritious diet. She believes that food is to be enjoyed whatever your diet goals may be and that ideally the focus should be on improving overall health, eating and living better. She has written about other supplements for Good Housekeeping, including creatine, magnesium and fish oil.
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