Pre-workout supplements are designed to boost your performance before you exercise. They’ve become really popular lately and are now the second most used supplement after multivitamins.
There’s no set formula for what a pre-workout supplement should have—it varies from product to product. Most of the time, they include caffeine along with other ingredients like creatine, amino acids, and vitamins.
When choosing a pre-workout supplement, it’s important to look at the latest research and make sure the product is third-party tested for quality and safety.
This article will break down common ingredients in pre-workout supplements, explain how they can improve performance, and share a list of options that meet Healthline’s standards.
How we chose
We reviewed pre-workout supplements that have been tested by third-party labs and compared their ingredients to research that supports their effectiveness.
Since each brand is different, we looked at the following factors to decide which supplements made the cut:
- Quality: We made sure the supplements are third-party tested, which means the product contains the active ingredients listed on the label. All the pre-workouts here have passed this test.
- Active Ingredients: We chose supplements with ingredients proven by research to enhance performance. Since each product is different, it’s important to consider your own needs before adding one to your routine.
- Allergens: Some supplements may contain common allergens. We’ve highlighted any potential allergens, but always check the label if you have specific allergies.
- Price: Pre-workouts can vary in cost, so we included a price guide to help you find one that fits your budget.
Every product on our list has also been vetted to meet Healthline’s standards for quality and wellness. Each supplement:
- Follows FDA guidelines for health claims and labeling
- Is made in facilities that meet current FDA manufacturing practices
- Comes from a credible company that follows ethical and industry standards
- Has been validated by third-party labs to ensure trust and safety
Healthline’s picks of the best pre-workout supplements
Best plant-based
Vega Sport Pre-Workout Energizer
- Price: $
- Flavors: Acai Berry, Strawberry Lemonade
- Active ingredients: Vitamin B12, caffeine, electrolytes
Vega is a plant-based supplement company known for its sport-specific products that are third-party tested and NSF Certified for Sport.
We chose the Vega Sport Pre-Workout Energizer as the best plant-based pre-workout because it combines caffeine and carbohydrates, a proven combo for boosting performance. Each serving provides 100 mg of caffeine (about the same as a cup of home-brewed coffee) and 16 grams of carbs, mostly from coconut palm sugar and brown rice syrup.
It also contains important electrolytes—sodium, potassium, magnesium, and calcium—to support hydration. Plus, it offers 1.2 mcg of vitamin B12, which is often low in vegan and vegetarian diets.
Pros:
- Third-party tested and NSF Certified for Sport
- Vegan and vegetarian-friendly
- Gluten-free
Cons:
- Contains coconut, which may trigger allergies in those with tree nut sensitivities
- Lower caffeine content than other pre-workouts
- Lacks common ingredients like creatine and beta-alanine
Best sugar-free
Garden of Life Sport Organic Pre-Workout Energy + Focus Sugar Free
- Price: $
- Flavors: Blackberry
- Active ingredients: Caffeine, nitrates, vitamin B12
The Garden of Life Sport Organic Pre-Workout Energy + Focus is a sugar-free supplement that’s been third-party tested and certified by both NSF for Sport and Informed Choice for Sport.
Each serving has 85 mg of caffeine and includes a nitric oxide booster from a mix of spinach, beet, and kale, all good sources of dietary nitrates. Nitrates can help improve exercise performance by converting to nitric oxide, which increases blood flow to muscles, boosts oxygen efficiency, and helps you work out longer before feeling exhausted.
This plant-based supplement also provides vitamins B12, C, and K, along with an antioxidant blend. However, it contains erythritol, a sugar alcohol, which some people may want to avoid.
Pros:
- Third-party tested, NSF Certified for Sport, and Informed Choice for Sport Certified
- More affordable per serving than many other pre-workouts
- Vegan and vegetarian-friendly
- Certified gluten-free and organic
- Sugar-free
Cons:
- Only available in one flavor
- Lower caffeine content than other pre-workouts
- Contains erythritol, which some people might want to avoid
Best for recovery
Ladder Pre-Workout
- Price: $$
- Flavors: Strawberry Lemonade, Tropical Fruit
- Active ingredients: L-citrulline, L-theanine, creatine monohydrate, beta-alanine, caffeine
Ladder Pre-Workout is a well-regarded supplement that’s been third-party tested and NSF Certified for Sport. It’s packed with a mix of ingredients like creatine monohydrate, beta-alanine, L-citrulline, L-theanine, phosphatidylserine, and caffeine.
Each serving includes 5 grams of creatine, 1.6 grams of beta-alanine, 200 mg of caffeine, and 6 grams of L-citrulline. This pre-workout is a top choice for recovery because L-citrulline, an amino acid, might help reduce muscle soreness after exercise.
Creatine and beta-alanine are also great for boosting performance. Creatine supports lean muscle growth and improves performance with short, intense workouts. Beta-alanine helps delay muscle fatigue, and doses of 4–6 grams per day for 2–4 weeks are shown to be most effective.
Pros:
- Third-party tested and NSF Certified for Sport
- Vegan and vegetarian-friendly
- Gluten-free
- Lower in added sugar than many other pre-workouts
Cons:
- High caffeine content, which might be too much for those sensitive to caffeine
- More expensive than some other pre-workout options
- Beta-alanine can cause a tingling sensation in some people
Best for endurance
Klean Athlete Klean Pre-Workout
- Price: $$$
- Flavors: Lemon Tea
- Active ingredients: Caffeine, nitrates
Klean Pre-Workout is a vegan-friendly supplement that’s been third-party tested and NSF Certified for Sport. Each scoop gives you 75 mg of caffeine and 5 grams of TruBeet Beet Root Extract.
Beetroot is packed with dietary nitrates, which can be great for boosting endurance during workouts. That’s why this pre-workout is our top pick for endurance exercise.
It’s sweetened with a mix of sugar and stevia leaf and is free from artificial flavors and colors.
Pros:
- Third-party tested and NSF Certified for Sport
- Vegan and vegetarian-friendly
- Gluten-free
Cons:
- More expensive than some other pre-workout options
- Available in just one flavor
Best for focus
Promix Pre-Workout
Price: $
Flavors: Lemon, Mixed Berry, Strawberry Lemon, Tingle-Free Lemon, Cherry Lime, Raspberry Lemon
Active ingredients: Beta-alanine, Vitamin B12, N-acetyl L-tyrosine, Taurine, Caffeine
Promix Pre-Workout comes in six different flavors, and all of them are third-party tested. The Lemon flavor is also NSF Certified for Sport.
Each serving packs 200 mg of caffeine and 3.2 grams of beta-alanine. It also includes 1 gram of taurine, an amino acid that might help reduce muscle soreness after workouts.
This supplement is a great choice for focus because it has L-tyrosine, which can boost mental performance.
However, be aware that the higher dose of beta-alanine can cause a tingling feeling known as paraesthesia. It’s generally harmless, but if you prefer to avoid it, Promix offers a “tingle-free” Lemon flavor without beta-alanine.
Pros:
- Third-party tested
- Lemon flavor NSF Certified for Sport
- Lower cost compared to many other pre-workouts
- Available in several flavors
- “Tingle-free” option available
- Vegan-friendly
Cons:
- Only the Lemon flavor is NSF Certified for Sport
- High caffeine content may not suit those sensitive to caffeine
- Beta-alanine may cause tingling for some people
How to choose a pre-workout supplement
When you’re picking a pre-workout, think about your personal fitness goals and keep these things in mind:
- Active ingredients: Look for ingredients that are known to boost performance. Common ones like caffeine, beta-alanine, creatine, nitrates, and BCAAs have all been studied for their benefits.
- Your needs: Choose a pre-workout that fits your specific needs. Different brands use different formulas, so check the labels for any ingredients you might want to avoid.
- Additives and sweeteners: Some pre-workouts have artificial flavors, colors, and sweeteners. If you’d rather avoid these, make sure to read the labels carefully.
- Third-party testing: Since the FDA doesn’t regulate supplements as strictly as medicines, third-party testing is crucial. This ensures that the pre-workout actually contains what it says on the label.
For athletes, it’s especially important to choose products that are certified safe for sports. As Kelly Jones, MS, RD, a performance dietitian, says, “Pre-workout supplements should be third-party tested, like by NSF for Sport or Informed-Sport, to make sure they’re free of banned substances such as anabolic steroids and prescription drugs.”
So, double-check labels and product websites to make sure your pre-workout is tested and safe.
Benefits of pre-workouts
Pre-workout supplements can give you a boost, but it depends on the ingredients and their amounts.
Sara Cully, RD, a certified personal trainer, explains that pre-workouts can help reduce fatigue, improve focus, delay muscle soreness, and enhance overall performance.
Common ingredients like caffeine, beta-alanine, and creatine can be effective if taken in the right amounts. Caffeine can make your workouts feel easier, beta-alanine can help reduce fatigue during intense exercise, and creatine can build strength over time.
Other ingredients, like tyrosine, might boost mental focus, and nitrates could improve endurance.
But remember, supplements should be just a part of your overall approach. It’s important to focus on a balanced diet and good sleep first. As Cully advises, “Eat well and get enough rest before relying on supplements. Once you’ve got those basics covered, supplements can be useful if they fit your needs.”
Do you need a pre-workout?
Abby Olcott, a sports dietitian from Wisconsin, says, “A pre-workout supplement can help you push harder and longer during your workouts, which can improve the results you get from them.”
But she also points out that no supplement can replace a good diet. “If you find you can’t get through a workout without a pre-workout, it might mean you’re not eating enough or missing key nutrients,” she explains.
So, it’s best to focus on your diet and recovery first before reaching for a pre-workout supplement. And always check with a sports dietitian or healthcare professional before adding any supplement to your routine.
Science behind pre-workout supplements
Because pre-workout supplements can vary so much in ingredients, it’s not always easy to compare different brands and dosages. However, knowing which ingredients are known to boost performance can help you choose the right one for you.
Here’s a quick look at some key ingredients that research shows can be beneficial:
Caffeine
Caffeine is a popular stimulant that can improve your performance before a workout. According to Cully, it’s effective for both aerobic (cardio) and anaerobic (strength) activities. “Caffeine has been shown to boost performance when taken at 3–6 mg per kg of body weight,” she says. Plus, it can also enhance cognitive function, which is great for skills like timing and reaction.
Beta-alanine
Beta-alanine is an amino acid that helps buffer muscle acidity during high-intensity exercises like sprints. “Research suggests a daily dose of 4–6 grams is effective, but we still need more studies to fine-tune this,” Cully notes.
Nitrates
Nitrates, found in foods like beets and spinach, are common in pre-workout supplements. They help improve performance by widening blood vessels and boosting blood flow. Olcott explains, “Nitrates can lower the oxygen cost of exercise, which makes your workouts, especially endurance ones, more efficient.”
Creatine monohydrate
Creatine monohydrate is another common ingredient. Unlike caffeine, it doesn’t provide immediate results. “Creatine needs to be taken consistently over time to be effective,” Cully says. “You won’t see improvements from a single dose; it usually takes about 30 days of taking 3–5 grams daily to see benefits.”
Other ingredients like antioxidant blends, herbs, and high doses of vitamins and minerals might also be included, but more research is needed to prove their effectiveness for enhancing athletic performance.
Potential side effects
The side effects of pre-workout supplements can vary based on their ingredients and how much of each ingredient is included. Here’s a rundown of some common ingredients and their potential side effects:
- Caffeine: This can sometimes cause headaches, digestive issues, a rapid heartbeat, anxiety, and trouble sleeping.
- Beta-alanine: High doses might give you a tingling sensation, which can be uncomfortable for some people.
- Citrulline malate: This could lead to digestive discomfort for some.
- Creatine monohydrate: You might experience short-term water retention.
Also, some ingredients might interact with medications, so it’s a good idea to talk to a sports dietitian or healthcare professional before starting any pre-workout supplement.
Remember, while pre-workout supplements can help boost your energy, they shouldn’t replace a healthy diet and lifestyle. These are key to supporting your workout routine effectively.