Taking a pre-workout supplement is increasingly popular among athletes, fitness enthusiasts, and busy professionals aiming to maximize their workout results. When you’re focused on making maximum fitness progress while also juggling a busy work calendar, every advantage counts. Pre-workout formulas combine carefully selected ingredients, such as caffeine and beta-alanine to deliver a fast, noticeable boost in energy, focus, and endurance when it matters most. These supplements offer a great way to train harder, finish stronger, and elevate fitness routines even within packed schedules.
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.
Understanding Pre-Workout Supplements
Pre-workout supplements have become a staple for individuals seeking an extra edge in their fitness routines. These formulas are designed to enhance energy levels, focus, and endurance, ultimately leading to more productive and intense workouts. However, with a plethora of options available, it's crucial to understand the key ingredients and their potential effects on the body.
Key Ingredients in Pre-Workout Supplements
Pre-workout supplements typically contain a blend of ingredients that work synergistically to deliver a comprehensive boost. Some of the most common and effective ingredients include:
- Caffeine: A well-known stimulant that increases energy levels, focus, and alertness.
- Beta-Alanine: An amino acid that helps buffer acid accumulation in muscles, delaying fatigue and improving endurance.
- Citrulline Malate: A non-essential amino acid that enhances nitric oxide production, promoting blood flow and nutrient delivery to muscles.
- L-Carnitine: A compound that aids in the transport of fatty acids into cells for energy production, potentially supporting fat loss.
- Green Tea Extract: Rich in antioxidants called catechins, which may increase metabolism and promote fat oxidation.
The Link Between Pre-Workout and Weight Loss
While pre-workout supplements are not specifically designed for weight loss, they can indirectly support weight loss efforts by enhancing exercise performance and promoting calorie burning.
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Enhancing Exercise Performance
Pre-workout supplements can provide a significant boost to energy levels, focus, and endurance, allowing individuals to push themselves harder and longer during workouts. This increased intensity can lead to greater calorie expenditure and improved fat burning.
Promoting Calorie Burning
Some pre-workout supplements contain ingredients like L-carnitine and green tea extract, which may help support calorie burn during workouts. These ingredients can potentially enhance fat oxidation and increase metabolism.
The Role of Caffeine
Caffeine, a common ingredient in pre-workout supplements, is a stimulant that can increase energy levels and promote thermogenesis (heat production) in the body. This can lead to a slight increase in calorie expenditure.
The Importance of Diet and Exercise
It's important to note that pre-workout supplements are not a substitute for a healthy diet and regular exercise. To achieve sustainable weight loss, it's crucial to maintain a balanced diet, engage in regular physical activity, and use pre-workout supplements as a tool to enhance workout performance.
Top Pre-Workout Supplements for Weight Loss
Our team of certified personal trainers, nutrition experts, and competitive athletes has tested over 100 pre-workout supplements. Using our team’s expert insights and my input as a registered dietitian nutritionist, we rounded up pre-workout supplements geared toward enhancing energy levels and boosting your workout intensity, all in the pursuit of aiding your weight loss journey.
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Transparent Labs LEAN
Transparent Labs’ LEAN pre-workout supplement promises to deliver better endurance, power, alertness, and focus. 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. Chromium picolinate is involved in the metabolism of carbohydrates and helps regulate blood sugar. Zinc is required for thyroid hormone production and regulation. Zinc 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. 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. “I attribute the sweetness profile to the lack of artificial sweeteners and flavoring agents,” Nicole adds.
Cellucor C4 Ripped
Cellucor C4 stands out as a good choice for those who want some potential fat loss benefits, as it includes L-carnitine and Capsimax® cayenne extract (note: Capsimax is a non-FDA-approved ingredient, though it’s generally safe for most adults). Both of these ingredients, commonly found in fat burner supplements, may help support calorie burn during workouts. The main difference is that it contains a blend with several ingredients linked to fat loss. Let’s talk about the “Ripped Blend.” It’s a proprietary blend so I don’t know how much of each ingredient it contains, but I know the entire blend is one gram. It has l-carnitine l-tartrate, green coffee bean extract, cayenne, and Coleus forskohlii root extract. The l-carnitine l-tartrate may help you burn more fat, but it probably won’t if you’re not already deficient in it. But this ingredient is strongly linked to improved energy and focus, which could indeed help you work out harder and boost fat loss. The green coffee bean extract may also influence fat loss. The best ingredients, or the least controversial ones, are the cayenne pepper and the coleus forskohlii. The Explosive Energy Blend (371mg) has about as much caffeine as 1.5 cups of coffee plus some tyrosine, which may help with focus and help you handle the stress of a workout. The beta alanine should help with endurance - it’s one of the most research-backed ingredients here. Regarding the micronutrients, the B-vitamins are linked to energy production but this doesn’t make them stimulants. Cellucor says it removed the creatine to help with weight loss (creatine does tend to make people hold water, so this is fair). I picked up the Fruit Punch flavor, which tasted like maraschino cherry. There’s very solid evidence that the cayenne and the coleus forskohlii can help with fat loss, and there’s decent evidence that the other ingredients in the “Ripped Blend” may contribute to fat loss too. The caffeine, beta alanine, and tyrosine should all help you have more energy, focus, and endurance.
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. That said, they could have some benefits with regular use. For example, it contains 20 milligrams of cayenne extract.
Nutricost Pre-X Pre-Workout
Nutricost Pre-X Pre-Workout 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. Available in fun flavors like Fruit Punch and Blue Raspberry, this product is gluten-free, third-party tested, and delivers solid value for budget-conscious folks who can tolerate high caffeine levels (this product packs 300 milligrams of caffeine per serving). Kayla tested this product and provided us with her first impressions. “The packaging gives off an impression of budget branding. I’m well aware of the Nutricost brand so it’s not offputting to me.” She says the price is attractive, and it doesn’t come off as cheap. “The packaging is on the larger side for their products, it’s not easy to slip in a purse, but it would fit in a work bag or backpack.” She also notes that the scoop handle is on the longer side, so it can be annoying to fit back in after you’ve dug it out of the tub, especially when first using the product. Our tester did notice some minor side effects after taking this product. “After drinking this product, I had some gurgling in my stomach,” she said. “I didn’t feel uncomfortable or bloated but noticed my stomach doing some aerobatics.” She felt a little buzz with the 300 mg of caffeine, but wishes the formula had more beta-alanine for more of a tingly skin effect, which she loves. This product includes 2,000 milligrams of beta-alanine, which wasn’t enough for Kayla to experience significant paresthesia (skin tingling). After mixing this product, she rated it a 5 out of 5. “I shook it for sixty seconds, and the product mixed in flawlessly. “You can’t beat the price of this product,” Kayla says. 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. “You rarely find pre-workouts in this quantity and at this sub-$1 price point,” notes Jacob Penner, GGR expert contributor and USA Weightlifting instructor. 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. 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. 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. Sweeteners include stevia and erythritol, a sugar alcohol that new studies3 suggest could be correlated with blood clotting. 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. “Be warned, though, that the common stevia aftertaste definitely makes its presence known with this pre-workout powder,” she adds. The product’s solubility was impressive, and we rated it a 5 out of 5. Jacob Penner, USA Weightlifting L-2 coach and GGR expert panel member, has tried roughly 50 pre-workouts, and this is one of his favorites. “This blend has a 1:1 ratio of l-theanine (350 milligrams) to caffeine (350 milligrams), so you get a really balanced experience,” he says.
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Kaged Pre-Kaged
Informed Sport-certified, meaning it’s been tested for quality assurance and banned substances. 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. Creatine HCL could be more absorbable and result in greater body composition changes compared to creatine monohydrate4. Pre-Kaged includes 274 milligrams of caffeine, which may be a bit much if you’re sensitive to the potential side effects of caffeine. GGR editorial team member and certified personal trainer Nicole Davis tried the Crisp Apple flavor. “When you open the shaker you smell it first, before tasting, and it definitely smells and tastes like apples,” she says in our Kaged Muscle Pre-Kaged review. 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. The solution was a little thick and did not completely dissolve. “This unique thickness also lent itself to a somewhat unappealing mouthfeel,” she adds.
Jacked Factory Nitrosurge
Jacked Factory is full of nitric oxide boosters that will help give you that jacked look while lifting weights. The product includes two supplement facts labels: one for a single scoop serving, and one for a double scoop serving. 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 anhydrous5, 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. “We tried Strawberry Margarita (which looks like it’s only available on Amazon). It is wildly delicious. Like, I’d drink this by the side of a pool over ice. We rated solubility a 5 out of 5. Our testers tried a single scoop, which only gave them half the dosage of the active ingredients. They didn’t experience any tingle, itchiness, or hype because of the lower dosages. Jacob says, “This is what makes it really good for a beginner who isn’t ready to get the mad-hype feeling you get with other pres.
Onnit Alpha BRAIN
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. “I felt incredibly clear and prepared for my lifting session. Onnit Alpha BRAIN is made with natural flavors, sweeteners, and colors. 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. With caffeine, dynamine may help improve working memory, cognitive control, and reaction time. “I feel really locked in when taking this, and I actually prefer it when I know I need to return to work post-training,” states certified nutrition coach and GGR editorial team member, Ben Emminger. 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. “We had multiple people on our team try this,” she says in our Onnit Alpha BRAIN pre-workout review, “And they all agreed: This brings great focus and clarity to your workout. It’s not overly stimulating; it’s more of just feeling very present and ready to do the work. No tingles from this one, either.
Transparent Labs Bulk Black
Transparent Labs’ BULK supplement is attractive to those whose primary focus is split between potential muscle gain and a pre-workout pump. Transparent Labs Bulk Black pre-workout offers a more potent version of the Transparent Labs’ BULK pre-workout formula. As one of the strongest pre-workouts we’ve tested, Bulk Black boasts elevated levels of caffeine anhydrous and Infinergy. 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. Beta-alanine, commonly underdosed in other pre-workouts, increases muscle carnosine levels, delaying muscle fatigue and improving endurance. Moreover, this supplement incorporates nootropics to enhance mood and sharpen focus. For instance, l-tyrosine, an amino acid thought to assist in the synthesis of neurotransmitters, plays a role in attention, motivation, and mental 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. The powder mixed really well, too. Anthony acknowledges this product comes with a higher price tag, but thinks it’s absolutely worth it. With a blend of energy-boosting ingredients, you should have ample energy to crush your gym sessions.
MyProtein THE Pre-Workout
THE Pre-Workout supplement is made by a reputable brand and can potentially help support your health and fitness goals. 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. Nicole rated effectiveness a 4 out of 5 in our MyProtein pre-workout review. She felt energized and focused during her workout. “You do experience some skin tingles given the 2 grams of beta-alanine, but they dissipate pretty quickly,” she notes.
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. Jacob compared the effects of this pre-workout to how you might feel after taking a mood stabilizer, euphoric, calm, and focused.
Potential Side Effects of Pre-Workout Supplements
While pre-workout supplements can be beneficial for enhancing workout performance and supporting weight loss, it's important to be aware of potential side effects. Some common side effects include:
- Jitters and Anxiety: High caffeine levels can cause jitters, anxiety, and restlessness in some individuals.
- Digestive Issues: Certain ingredients can cause stomach upset, nausea, or diarrhea.
- Tingling Sensation: Beta-alanine can cause a harmless tingling sensation in the skin, known as paresthesia.
- Increased Heart Rate and Blood Pressure: Stimulants can increase heart rate and blood pressure, which may be a concern for individuals with cardiovascular conditions.
- Sleep Disturbances: Taking pre-workout supplements close to bedtime can interfere with sleep.
Choosing the Right Pre-Workout Supplement
With a vast array of pre-workout supplements available, selecting the right one can be a daunting task. Here are some factors to consider when choosing a pre-workout supplement:
- Ingredients: Look for supplements with clinically proven ingredients that support energy, focus, and endurance.
- Dosage: Pay attention to the dosage of each ingredient to ensure it's within the recommended range.
- Caffeine Content: Choose a supplement with a caffeine level that aligns with your tolerance and sensitivity.
- Third-Party Testing: Opt for supplements that have been third-party tested for purity, safety, and accuracy of ingredients.
- Reviews and Ratings: Read reviews and ratings from other users to get an idea of the product's effectiveness and potential side effects.
- Personal Preferences: Consider your individual needs, preferences, and goals when selecting a pre-workout supplement.