Pre-workout supplements are popular for their ability to boost energy, strength, and power during workouts. But can they also aid in weight loss? While not a magic bullet, pre-workouts can indirectly support weight loss by enhancing exercise performance, leading to more effective and calorie-scorching workouts. This article explores some of the best pre-workout supplements geared towards enhancing energy levels and boosting workout intensity, all in the pursuit of aiding your weight loss journey.
Understanding Pre-Workouts and Weight Loss
Pre-workouts typically serve two main purposes: increasing energy and helping achieve bigger "pumps," or the temporary swollen feeling and appearance of your muscles during or after working out, caused by blood rushing into the muscles you're exercising. The main mechanism by which pre-workouts increase energy is caffeine. To increase the pump, brands use cocktails of purported nitric oxide boosters and vasodilators, including L-citrulline, L-arginine, and betaine.
Key Ingredients to Look For
When choosing a pre-workout for weight loss, look for supplements containing high-quality ingredients that may support weight loss, like caffeine, green tea extract, and l-carnitine.Some ingredients to avoid in pre-workout supplements include yohimbe, DMAA, and p-Synephrine.
- Caffeine: Increases energy and performance. Most formulas contain 150 to 300 milligrams of caffeine per serving, which equates to between one and three cups of coffee.
- Green Tea Extract: Has been shown to promote fat burning and weight loss.
- L-Carnitine: Serves as a crucial molecule for moving fatty acids across the mitochondrial membrane within cells.
- Beta-alanine: Helps cushion the buildup of lactic acid to boost endurance.
- Creatine: Creatine HCL could be more absorbable and result in greater body composition changes compared to creatine monohydrate.
- L-Citrulline: To amplify blood flow to your muscles, improve strength, and intensify power.
Top Pre-Workout Supplements for Weight Loss
Here are some of the best pre-workout supplements for weight loss, considering factors such as ingredients, taste, solubility, effectiveness, and cost.
Transparent Labs LEAN
Transparent Labs LEAN is specifically designed to enhance energy and fat burning. It contains effective doses of citrulline malate (6 grams), beta-alanine (2 grams), and BetaPure betaine (1.5 grams) to enhance energy, muscle endurance, and strength during a workout. Its fat-burning complex consists of chromium picolinate, zinc, and acetyl l-carnitine. Chromium picolinate is involved in the metabolism of carbohydrates and helps regulate blood sugar. Zinc is required for thyroid hormone production and regulation and is needed for the conversion of thyroxine (T4) to triiodothyronine (T3), which is essential for maintaining normal metabolism. Finally, l-carnitine serves as a crucial molecule for moving fatty acids across the mitochondrial membrane within cells.
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GGR editorial team member and certified personal trainer Nicole Davis tried this pre-workout and rated solubility a 4 out of 5. LEAN comes in eight different flavors. The product contains only natural flavors and sweeteners. Nicole rated the taste a solid 5 out of 5, saying it had a slightly bitter taste but wasn’t too sweet overall.
Nutricost Pre-X Pre-Workout
Nutricost Pre-X is an exceptional budget option. It offers an energy boost with 300 mg of caffeine and B vitamins in every serving, making it a top pick for athletes and lifters who want intensity without spending much. There are five flavors to choose from, each with a light and refreshing taste. When it comes to taste and solubility, Pre-X earns a 4.5 and 4-star rating, respectively.
Legion Pulse
Formulated with all-natural ingredients, each of which are present at a high level, Legion Pulse’s stim-free pre-workout formula is a fan favorite. It’s designed to up your energy, maximize strength, and reduce fatigue. Pulse contains a robust 8 grams of citrulline malate, which assists in boosting nitric oxide production, facilitating improved blood flow, and enhancing nutrient supply to muscles. The supplement also features 3.6 grams of beta-alanine, 2.5 grams of betaine, and 300 milligrams of alpha-GPC. Legion Pulse comes in 22 flavors with caffeine and eight without caffeine. The product is naturally flavored and naturally sweetened.
Nicole Davis, GGR editorial team member and certified personal trainer, rated the taste a 4 out of 5 in our Legion Pulse review. She found Pulse to be sweet with a bit of a bitter taste. The product’s solubility was impressive, and we rated it a 5 out of 5.
Kaged Pre-Kaged
Kaged Pre-Kaged is formulated to provide you with improved energy, focus, endurance, and strength for better workouts and greater gains. Pre-Kaged contains creatine HCL (1.5 grams) and branched-chain amino acids (BCAAs) to speed up muscle growth. Pre-Kaged includes 274 milligrams of caffeine, which may be a bit much if you’re sensitive to the potential side effects of caffeine.
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GGR editorial team member and certified personal trainer Nicole Davis tried the Crisp Apple flavor. Nicole liked that the flavor wasn’t too sweet and rated it a 5 out of 5. Nicole rated solubility a 4 out of 5, as well.
Jacked Factory Nitrosurge
Jacked Factory is full of nitric oxide boosters that will help give you that jacked look while lifting weights. Each two-scoop serving contains 6 grams of L-citrulline, which aligns with the clinically studied recommended dosage of 3 to grams. It also contains beta-alanine and betaine anhydrous, which studies show may reduce fatigue, enhance strength, and extend exercise duration. Some consumers may notice a tingling sensation in their hands, arms, or neck after taking Nitrosurge. With 360 milligrams of caffeine in a double scoop serving or 180 milligrams of caffeine in a single scoop, either serving will provide a sufficient surge of energy. Furthermore, the included theobromine and L-theanine support mental focus, so you can avoid distractions for a more effective workout. Nitrosurge comes in 13 flavors, including Cherry Limeade and Sour Peach Rings.
GGR product testing experts and avid weightlifters Jacob Penner and Kate Meier rate taste a 5 out of 5. They rated solubility a 5 out of 5.
Onnit Alpha BRAIN Pre-Workout
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. Alpha BRAIN contains pre-workout staples such as beta-alanine, l-citrulline, and alpha-GPC for increased energy, endurance, strength, and focus. This product offers 200 milligrams of caffeine and 50 grams of dynamine, ingredients that can improve cognitive performance during mentally taxing tasks when combined. What’s more, each serving provides 225 milligrams of nooghanda, a trademarked form of ashwagandha extract. Ashwagandha is an adaptogen that supports improved memory, focus, and stress relief. Alpha BRAIN comes in two flavors, Tiger’s Blood and Yuzu Peach. Both are sweetened naturally with stevia and colored using vegetable juice.
GGR editorial team member Kate Meier tried this product, along with several members of her weightlifting team.
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Transparent Labs BULK Black
Transparent Labs Bulk Black pre-workout offers a more potent version of the Transparent Labs’ BULK pre-workout formula. It’s formulated to enhance strength, endurance, and blood flow to the muscles. Key ingredients in this potent pre-workout include 8 grams of citrulline malate, 4 grams of beta-alanine, and 2.5 grams of BetaPure betaine anhydrous. Moreover, this supplement incorporates nootropics to enhance mood and sharpen focus.
Anthony O’Reilly, certified personal trainer and former GGR performance editor, tested the Peach Mango flavor and rated it a 5 out of 5.
C4 Ultimate Shred
C4 Ultimate Shred contains numerous ingredients proven to increase your metabolism, which could lead to weight loss. With 300 milligrams of caffeine plus additional stimulants, C4 Ultimate Shred are for the people who really want to be energized while walking into the weight room. It contains 20 milligrams of cayenne extract. The Ultimate Shred is available in four flavors: Frozen Bombsicle, Cherry Limeade, Orange Creamsicle, and Pink Lemonade.
MyProtein THE Pre-Workout
MyProtein THE Pre-Workout is formulated to elevate your next run or cardio session to its fullest potential. THE Pre-Workout provides 4 grams of l-citrulline to amplify blood flow to your muscles, improve strength, and intensify power. Furthermore, it offers 2.5 grams of betaine to boost power output, enabling you to push yourself harder during sprints. With 150 milligrams of caffeine, you’ll feel energized without the crazy jitters you may experience with other pre-workouts much higher in caffeine.
Nicole Davis, GGR editorial team member and certified personal trainer, really liked the taste of this product, rating it a 5 out of 5. Solubility wasn’t as impressive, and we rated it a 3 out of 5.
Genius Pre
Genius Pre is a caffeine-free pre-workout infused with nootropic ingredients and formulated to unlock your greatest physical potential. Genius Pre is packed with substantial doses of citrulline malate (6 grams), CarnoSyn beta-alanine (2 grams), and betaine (2 grams). Beyond these performance-boosting ingredients, Genius Pre incorporates nootropics for enhanced cognitive function. L-tyrosine, for instance, may help enhance cognitive flexibility in task-switching performance. Genius Pre offers four flavor options, all free of artificial flavors and sweeteners.
Jacob Penner, USA Weightlifting L-2 coach and GGR expert panel member, absolutely loves the Blue Raspberry flavor, which he says tastes just like a blue ICEE.
Other Notable Pre-Workouts
- Gorilla Mode: The product contains 2.5 grams of creatine and a whopping 9 grams of l-citrulline for enhanced strength, muscle growth, and a massive pump.
- 4 Gauge: Made with beetroot juice to boost nitric oxide production and creatine to support muscle protein synthesis.
Factors to Consider When Choosing a Pre-Workout
- Ingredients: What’s in a pre-workout is just as important as how it performs. Prioritize formulas with simple, quality ingredients and (for the most part) avoid blends packed with artificial sweeteners or fillers.
- Efficacy: Effectiveness and safety are top priorities when recommending supplements, which are a largely unregulated product space.
- Fitness Goals: Your fitness goals will heavily influence the right pre-workout for you.
- Caffeine Tolerance: Caffeine is an important ingredient in most pre-workouts, but not everyone reacts to it in the same way.
- Dietary Restrictions: Start by assessing your fitness goals, caffeine tolerance and dietary restrictions, as these variables will eliminate a lot of blends off the bat.
- Taste: If a pre-workout doesn’t taste good, you probably won’t want to drink it, so it’s worth looking for flavor options that you’ll actually look forward to drinking.
- Cost: Supplements with fewer, basic ingredients are often more affordable, while those with a unique blend of ingredients, including amino acids, creatine, and herbal extracts, can be more costly.
How to Use Pre-Workout Supplements
Personally, I like taking pre-workout right before I leave the house to go to the gym, since it’s about a 20-minute walk from door to door, so the caffeine hits me about 10 minutes after I get to the gym. Austin Day-ACE-certified personal trainer, BJJ competitor, and coach at Performance360 in San Diego-likes to drink his pre-workout while warming up. “I drink it slowly, so I usually finish it a couple sets into my first lift,” he says. “I drink it to get absolutely dialed in-I let the caffeine hit my system, turn the speakers up, and get to work.” And as always, remember to consult your medical provider before taking any supplements.
Maximizing Weight Loss Efforts
Pre workout supplements can be highly effective when combined with a balanced diet and consistent exercise routine.
- Caloric Deficit: To lose fat, you must consume fewer calories than you expend.
- HIIT Workouts: HIIT workouts are highly effective for burning fat.
- Hydration: Hydration is crucial for overall health and can aid in the fat loss process.
- Quality Sleep: Quality sleep is vital for recovery and fat loss.