Much like protein powder, the best pre-workout powders on the market today are a far cry from what they were in the early aughts. Pre-workouts are supplements folks take before working out, typically to increase energy and help 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. Whether you're a seasoned gym enthusiast or just starting on your fitness journey, finding the best pre-workout for fat loss can be a game changer. While pre-workout isn’t a magic solution for shedding pounds, its influence on exercise performance could indirectly support weight loss efforts by enabling more effective, calorie-scorching workouts.
Top Pre-Workout Picks
Because there are so many potions and powders out there, we put together this list of our personal favorite pre-workout picks, which I-along with my network of personal trainers, competitive athletes, and general-purpose meatheads-have tested ad nauseam over the years.
Best Overall: Transparent Labs BULK Black
Transparent Labs BULK Black is packed with a ton of high-quality, nitric-oxide-boosting pump ingredients including 8000mg of citrulline malate and 2500mg of betaine. It also has 325mg of organic caffeine-a little more than two white Monster energy drinks' worth-which I think is the sweet spot between “fired up” and “staring at yourself in the locker room mirror contemplating a trip to the ER.” Plus, the combo of alpha-GPC, L-tyrosine, and L-theanine makes for (anecdotally) a non-jittery energy and focus that helps you lock in whether you're about to walk out a big squat or staring down the barrel of a particularly gnarly looking WOD.
Best High-Stim Pre-Workout: Gorilla Mind Gorilla Mode
With 10,000mg of L-citrulline and a whopping 400mg of caffeine per two-scoop serving (that's like necking two cans of Celcius), you’re in for some major pumps and (possibly too much) energy. Plus, there’s a decent amount of electrolytes and five grams of creatine per two-scoop serving in this one, which means on days I take Gorilla Mode, I can skip supplementing with creatine on top of that. To top it off, in my experience, the flavor offerings are decent, and it mixes really well.
Best Non-Stim Pre-Workout: Transparent Labs Stim-Free Pre-Workout
With a healthy dose of pump products (including citrulline malate, arginine nitrate, and betaine), I’ve gotten some absolutely bulbous pumps from this stuff. and still get a restful night’s sleep. Conversely, if I’m working out in the morning, I can either pop a caffeine pill or chug a Celsius to get an energy boost as well. The only thing I’d change would be to add a more comprehensive electrolyte package, but since this is a pre-workout and not a hydration supplement, I can’t really complain.
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Best Value Pre-Workout: Nutricost PRE
There are a ton of heartily dosed pump and stimulant compounds in both products which deliver top-tier pumps and loads of energy. I probably use the PRE-SF (SF meaning “stimulant-free”) three to four times a week in conjunction with a few other pre-workouts in my rotation, and slug some PRE on days when I get to workout in the morning or when I'm generally lacking energy. Nutricost Pre-X is an exceptional budget option with prices on Amazon starting at roughly $0.63 per serving when you opt for a 60-serving container.
Best Pre-Workout for Beginners: Cellucor C4 Sport
For seasoned guzzlers, it’s got caffeine and some pump products (along with some itch-inducing beta-alanine), so it’ll get you going in a pinch. For novices, it’s a great gateway product.
Best No-Frills Pre-Workout: Jacked Factory Nitro Surge
It’s got everything you need, and nothing more, with a tolerable (for me) dose of caffeine at 180mg per scoop. I’d love it if it had a touch more L-citrulline per scoop, but anecdotally, this stuff gives me great pumps every time. Plus, it’s very affordable, comes in a ton of different flavors, and (this is really anecdotal) the last three tubs I got, the scooper was always always at the top. My only gripe is also the thing I love most about it: The ingredient list is so short, you could probably snag the individual components from Nutricost and make it yourself. (However, that’s a huge pain in the ass, so I’ll stick with Nitro Surge.)
Best Tasting Pre-Workout: Legion Pulse
With a laundry list of flavor options that also seem to be perpetually on sale, there’s truly something for everyone here. Additionally, the ingredients are well-dosed, and cover all the major bases when it comes to big pumps and loads of energy. It's not my go-to pre-workout, but one of my gym buddies absolutely swears by this stuff and refuses to drink anything else. (He's also more jacked than I am, so maybe I should give it another go.) Legion Pulse is a gluten-free, vegetarian pre-workout supplement made with 100% natural ingredients. If you want to avoid artificial colors, flavors, or sweeteners, this could be a good option. The product is naturally flavored and naturally sweetened.
Other Notable Pre-Workouts
Huge Supplements Wrecked: Wrecked is really well-dosed for pumps, with a whopping 10,000mg of L-citrulline, a ton of betaine, and a bunch of other muscle-engorging ingredients. The only reason it's not my daily driver is probably the same reason a lot of people love it-it packs 375mg of caffeine, or roughly 4.5 cups of coffee. (Don't worry, though: Huge also makes Pump Serum, a stim-free version.)
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Celsius On-the-Go Powder Sticks: Not interested in a pump, but still want some pre-workout energy? Whack a Celsius packet into your shaker tin and blast off.
Animal Primal: Animal is a classic strength sport and bodybuilding brand, and its Primal pre-workout is a great option for those looking for a balanced pump and energy profile. Plus, it tastes surprisingly solid.
Ghost Legend: Ghost makes one of my favorite protein powders, and its pre isn't anything to scoff at, either, with six grams of L-citrulline and enough beta alanine to get your face itching (in a good way).
Transparent Labs’ LEAN: Transparent Labs LEAN is specifically designed to enhance energy and fat burning. LEAN 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. What makes LEAN unique is its fat-burning complex, consisting of chromium picolinate, zinc, and acetyl l-carnitine.
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.
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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.
C4 Ultimate Shred: 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.
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.
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).
4 Gauge: Made with beetroot juice to boost nitric oxide production and creatine to support muscle protein synthesis.
Understanding Pre-Workout Ingredients
Back when I started taking pre-workout, the supplement market was the Wild West-and to a large extent, it still is-and companies were whacking handfuls of dubious chemicals and powders into their formulas that were essentially amphetamine derivatives marketed as health aids (most infamously, DMAA, but was yanked from the market years ago). These days, there are slightly higher standards out there-though slightly being the operative word. That’s why it helps to a) look for reputable brands with third-party ingredient testing, b) do some research on whatever chemicals you plan on ingesting, and c) always consult your medical provider before taking anything.
The main mechanism by which pre-workouts increase energy is caffeine-which has a boatload of studies showing it can increase energy and performance-in often insomnia-inducing doses. To increase the pump, brands use cocktails of purported nitric oxide boosters and vasodilators, including L-citrulline, L-arginine, betaine, and a host of other compounds with (sometimes inconclusive) science to back up a lot of their claims.
Key Ingredients to Look For
When looking for a pre-workout supplement, women should consider the specific ingredients, as some have been shown to be more effective than others. Additionally, some ingredients may cause unwanted side effects.
Caffeine: While it has been shown to improve strength and athletic performance, some individuals may be more sensitive to caffeine’s stimulant effects.
Beta-alanine: An amino acid that research suggests may prevent the buildup of acid in muscle tissue, allowing your muscles to work harder. However, beta-alanine can cause a harmless tingling sensation that some individuals dislike.
L-citrulline: Another amino acid, shown to boost nitric oxide production, which improves blood flow to the muscles. As a result, your muscles can receive more oxygen and more nutrients to support muscle performance and growth.
L-arginine: An amino acid that’s frequently found in pre-workouts, either on its own or with L-citrulline. L-arginine has not been found to benefit exercise performance, as it’s broken down before it reaches the bloodstream.
Creatine: A substance found in naturally in muscle cells. It has been shown to improve both muscle strength and weightlifting performance.
Branched-chain amino acids (BCAAs): A group of three essential amino acids: leucine, isoleucine, and valine. They have been shown to increase muscle growth and decrease muscle soreness, though more research is needed.
Ingredients to Consider Avoiding
On the other hand, it may be best to avoid some ingredients because of potential side effects or dietary preferences. For example, you may prefer to avoid:
- Artificial sweeteners
- Sugar alcohols
- Excess stimulants such as caffeine
How to Use Pre-Workout
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.
Factors to Consider Before Taking Pre-Workout
Pre-workout supplements may help boost your energy levels and improve your athletic performance. However, not all supplements are created equal. Here are some factors to consider.
Personal fitness goals: Are you looking to build muscle or hoping to improve endurance? Look for a product that’s formulated to support your exercise goals.
Ingredients: Read the ingredient list carefully to ensure a product contains research-backed ingredients. Some supplements also include proprietary blends, artificial sweeteners, and other additives, so check for these if you prefer to avoid them.
Allergens: As some pre-workout supplements contain common allergens such as dairy or gluten, be sure to double-check the ingredient label if you have a food allergy or intolerance.
Quality: To ensure quality and safety, look for supplements that have been third-party tested, and be cautious of those containing proprietary blends, especially if you’re sensitive to any of the ingredients.
While pre-workouts are considered safe for healthy adults, certain ingredients are not recommended for those who take certain medications or are pregnant or breastfeeding. Therefore, it’s important to speak with a healthcare professional before trying any new supplements.
Finally, given that stimulants affect everyone differently, we recommend starting with a smaller dose of any caffeinated pre-workout supplement to assess your tolerance.
Are Pre-Workouts Safe?
Most pre-workout supplements are considered safe for healthy adults, but it’s important to choose products that are third-party tested to help ensure safety and quality. Also, if you drink coffee or other caffeinated beverages, be mindful of your total caffeine intake from these sources in addition to a pre-workout. Lastly, some individuals, including those who are pregnant or breastfeeding and those who are taking certain medications, should avoid pre-workout supplements.
Pre-Workouts and Weight Loss
Pre-workouts are great for increasing energy, strength, and power during a workout, but could they also aid in weight loss? While pre-workout isn’t a magic solution for shedding pounds, its influence on exercise performance could indirectly support weight loss efforts by enabling more effective, calorie-scorching workouts. To lose fat, you must consume fewer calories than you expend. HIIT workouts are highly effective for burning fat.
Alternatives to Pre-Workout Supplements
If you’re unsure about pre-workout supplements, you can achieve a great performance boost simply by fueling your workouts with carbohydrates and protein before and after exercise. Consuming a well-balanced meal 2 to 3 hours before your workout or eating a lighter top-off snack with simple carbohydrates can not only improve performance, but it can also improve body composition. Hydration is crucial for overall health and can aid in the fat loss process. Quality sleep is vital for recovery and fat loss.