A Buyer’s Guide to Pre Workout Supplements & Energy Boosters

Over the years, I’ve personally experimented with a wide assortment of pre-workout supplements—some effective, others questionable.

In my journey, I’ve tried everything from stim-free pre-workouts and natural pre-workouts to 300+ mg caffeine-based pre-workout supplements.

However, as someone who loves experimenting with different energy sources, I’ve learned a lot about what works and what doesn’t.

This guide is a reflection of those experiences and is designed to help you choose the right pre-workout supplement to enhance your workouts safely. With the right pre-workout, you can boost energy, focus, and endurance, leading to faster results. But it’s also essential to avoid the dangers of using risky or unregulated products that could jeopardize your health.

Whether you’re looking to increase energy, improve endurance, or optimize your fitness results, this guide covers all the essential information to help you find the perfect pre-workout supplement for your needs.

What Are Pre-Workout Supplements?

Pre-workout supplements are a combination of ingredients designed to enhance your physical and mental performance during exercise. These supplements typically come in powder, capsule, or ready-to-drink (RTD) forms and are consumed 20-30 minutes before exercise.

Pre-workouts target key aspects of performance, such as increasing energy, improving focus, boosting endurance, and promoting better blood flow to muscles.

By incorporating a variety of scientifically backed ingredients, pre-workouts aim to enhance exercise outcomes, making them a popular choice among both seasoned athletes and beginners looking to get the most out of their workouts.

Types of Pre-Workout Supplements

There are several types of pre-workout supplements designed to cater to different fitness goals and personal preferences. Here are the most common types:

Natural Pre-Workouts

Natural pre-workouts are designed for those who prefer a gentler, more holistic approach to boosting workout performance. These supplements often exclude synthetic stimulants like caffeine and instead rely on ingredients sourced from nature.

Common natural pre-workouts include green tea, which provides a natural energy lift and increased fat burning; beetroot powder, known for enhancing blood flow and stamina; and black coffee, which provides a more potent energy punch.

Natural pre-workouts are ideal for those who want a mild energy boost without the risk of overstimulation. These supplements tend to be easier on the body, especially for individuals sensitive to caffeine, while still delivering improvements in endurance, focus, and muscle recovery.

Because they emphasize natural sources, they often contain antioxidants and anti-inflammatory compounds, contributing to overall wellness in addition to performance gains.

Best for:

• Athletes who want to avoid synthetic additives or stimulants that can cause jitters or crashes.
• Individuals looking for a clean, caffeine-free energy boost.
• Those who prefer natural ingredients for mental clarity and physical endurance.

Stimulant-Based Pre-Workouts:

Stimulant-based pre-workouts are formulated to deliver fast-acting energy, often relying on high doses of caffeine or other powerful stimulants like yohimbine. These supplements work by triggering the central nervous system, resulting in an almost immediate increase in alertness, focus, and energy.

This makes them a popular choice for athletes engaged in high-intensity workouts or endurance activities that require maximum effort.

However, while stimulant-based pre-workouts can provide that explosive energy needed for tough sessions, they also come with potential side effects. High stimulant content can lead to jitters, increased heart rate, and sleeplessness, especially if taken later in the day.

For some, the energy spike may be followed by a crash once the effects wear off. It’s important to choose a dosage that suits your tolerance and goals, as these supplements are potent and effective but must be used with care.

Best for:

• Individuals who want sharp mental focus and physical energy, but can handle the potential risk of jitters or crashes.
• Athletes looking for an immediate, high-energy boost for intense or endurance-based workouts.
• Those who can tolerate higher levels of caffeine or other stimulants.

Non-Stimulant Pre-Workouts

Non-stimulant pre-workouts like the Genius Pre Workout are an excellent choice for those who want to enhance their performance without the jittery effects of caffeine or other stimulants. These supplements focus on improving endurance, blood flow, and recovery by using ingredients like citrulline malate, beta-alanine, and BCAAs.

Since they don’t contain stimulants, they’re ideal for people who are sensitive to caffeine or those who prefer to work out later in the day without disrupting their sleep.

Non-stimulant pre-workouts typically prioritize muscle endurance, oxygen delivery, and reducing muscle fatigue, making them perfect for both strength and endurance athletes. You can still expect great performance boosts, but the energy will come from increased blood flow and muscle efficiency rather than a surge of adrenaline.

Best for:

• Evening workouts or those sensitive to caffeine.
• Individuals who want to avoid the anxiety or crashes associated with stimulants.
• Athletes focusing on sustained endurance and muscle performance rather than an energy spike.

Benefits of Pre-Workout Supplements

Pre-workout supplements offer a wide range of benefits that can significantly improve your workout performance. These advantages stem from the combination of scientifically backed ingredients designed to target different aspects of physical and mental performance.

Whether you’re aiming to increase energy, improve focus, boost endurance, or enhance recovery, pre-workouts can provide an edge in every aspect of your fitness journey. Let’s take a closer look at the most important benefits:

Increased Energy

Energy is one of the most sought-after benefits of pre-workout supplements, and caffeine is the key player in this aspect. Caffeine, found in most stimulant-based pre-workouts, works by stimulating the central nervous system, leading to improved alertness and a reduction in the perception of fatigue.

This makes it easier to tackle challenging workouts, even when you’re feeling tired or mentally drained.

Studies have demonstrated that caffeine can significantly improve performance in endurance activities, such as running or cycling, by delaying exhaustion and improving muscle output.

Additionally, caffeine can benefit high-intensity interval training (HIIT) and resistance exercises by enabling more explosive movements and lifting heavier weights for longer.

Enhanced Focus

Pre-workouts aren’t just supplements for athletic performance—they also play a significant role in mental clarity and focus. Many pre-workouts include nootropic ingredients like L-theanine, which work synergistically with caffeine to promote heightened cognitive function.

This helps you maintain focus and concentration throughout your workout, ensuring that you keep your form sharp, especially during complex or high-intensity exercises.

A clear mental state helps improve decision-making during training and increases mind-muscle connection, which can contribute to more effective and efficient workouts. L-theanine, in particular, helps smooth out the stimulating effects of caffeine, preventing the jitteriness and crashes that can come from high doses of caffeine alone.

Improved Endurance

Endurance is essential for both strength and cardio-based workouts, and pre-workouts help boost this aspect of fitness by incorporating ingredients like beta-alanine and citrulline malate. 

Beta-alanine helps buffer the lactic acid build-up in muscles that often leads to that “burning” sensation, allowing you to push through longer workout sessions. By delaying muscle fatigue, beta-alanine gives you the ability to train harder and for extended periods, which is especially useful for endurance sports, high-repetition strength training, and HIIT workouts. 

Citrulline malate, on the other hand, supports endurance by improving blood flow to working muscles, ensuring a steady supply of oxygen and nutrients that helps sustain performance even during intense exercise.

Better Blood Flow and Muscle Pump

One of the most visually noticeable benefits of pre-workout supplements is the improved muscle “pump” you experience during and after your workout. This is largely due to the vasodilation effects of ingredients like citrulline malate and other nitric oxide boosters, which help widen blood vessels and improve circulation.

Increased blood flow means that more oxygen and nutrients are delivered to your muscles during exercise, improving performance and reducing fatigue. The muscle pump not only enhances aesthetics by making muscles appear fuller and more vascular, but it also boosts nutrient delivery to muscles, aiding in recovery and muscle growth.

Lifters, in particular, seek out this effect as part of hypertrophy training to stimulate muscle growth.

Quicker Recovery

Recovery is often overlooked, but it’s a crucial component of an effective workout routine. Pre-workouts containing branched-chain amino acids (BCAAs) help support muscle recovery by reducing muscle protein breakdown during exercise and promoting faster repair afterward. 

Leucine, one of the primary BCAAs, is known for its role in stimulating muscle protein synthesis, which is critical for rebuilding and strengthening muscle fibers after a workout. BCAAs can also reduce muscle soreness, allowing you to recover faster and get back to your training regimen sooner.

Some pre-workouts combine BCAAs with other recovery-promoting ingredients like electrolytes to help restore hydration and reduce the risk of muscle cramps.

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Common Ingredients in Pre-Workout Supplements

Understanding the key ingredients in pre-workouts is essential for choosing the right supplement that aligns with your fitness goals. Different ingredients target specific aspects of performance, so knowing what each one does can help you make an informed decision.

Below are the most common and effective ingredients you’ll find in pre-workout supplements:

Caffeine

As the most popular stimulant in pre-workouts, caffeine is crucial for boosting energy, alertness, and endurance. It works by blocking adenosine receptors in the brain, which reduces the sensation of fatigue and promotes wakefulness.

Beyond mental energy, caffeine also has direct performance benefits, particularly for endurance activities like running, cycling, and HIIT workouts. Caffeine can increase time to exhaustion, allowing you to train harder for longer.

Most pre-workouts contain between 150-300 mg of caffeine, equivalent to 1-3 cups of coffee. It’s important to be mindful of your tolerance to avoid overstimulation, jitteriness, or a post-workout crash.

Creatine

Creatine is one of the most researched and effective supplements for boosting strength and power. It works by replenishing ATP (adenosine triphosphate), the primary energy source for muscle contractions during short, explosive movements. This makes creatine especially beneficial for weightlifting, sprinting, and other anaerobic exercises.

By increasing available ATP, creatine allows you to push harder during high-intensity efforts, helping you lift more weight or sprint faster. Over time, this leads to improvements in muscle strength, size, and power.

Creatine monohydrate is typically taken daily, with doses in pre-workouts ranging from 3 to 5 grams.

Beta-Alanine:

Beta-alanine is an amino acid that helps buffer the accumulation of lactic acid in muscles, delaying the onset of fatigue during high-intensity exercise. When you perform strenuous activities, lactic acid builds up in your muscles, causing a burning sensation that forces you to slow down or stop.

By reducing this build-up, beta-alanine allows you to extend the duration of intense efforts.

This makes it particularly useful for endurance athletes, CrossFit enthusiasts, and those who engage in high-repetition strength training. However, when consumed in high doses, beta-alanine can cause a harmless tingling sensation (paresthesia), which can be off-putting for some users.

Citrulline Malate

Citrulline malate is a powerful nitric oxide booster that plays a dual role in improving both endurance and muscle pump. It works by increasing the production of nitric oxide, which helps widen blood vessels (vasodilation) and improves circulation.

This allows more oxygen and nutrients to be delivered to working muscles, reducing fatigue and enhancing athletic performance. In addition to its endurance benefits, citrulline malate promotes a more intense muscle pump by increasing blood flow to the muscles, making it a favorite among bodybuilders and weightlifters.

It’s often included in pre-workouts at doses ranging from 4 to 8 grams.

BCAAs (Branched-Chain Amino Acids):

BCAAs are a group of three essential amino acids—leucine, isoleucine, and valine—that are directly involved in muscle protein synthesis. They help preserve muscle tissue during intense exercise, reduce muscle soreness, and speed up recovery post-workout. 

Leucine is the most important of the three, as it stimulates the muscle-building process. Isoleucine and valine also play important roles in energy production and muscle recovery.

BCAAs are particularly useful for athletes who engage in endurance sports, as they help prevent muscle breakdown when training in a fasted state or during prolonged periods of exercise.

L-Theanine:

L-Theanine is a calming amino acid often included in pre-workouts alongside caffeine. It works synergistically with caffeine to provide smooth, sustained energy without the jitters or crash that can come from caffeine alone.

L-theanine promotes relaxation and mental clarity, helping you maintain focus throughout your workout without feeling overstimulated. This combination of caffeine and L-theanine is especially popular for those who want a cognitive boost without the anxiety that sometimes accompanies high caffeine intake.

It helps balance out the effects of caffeine, making it suitable for individuals who are sensitive to stimulants.

Nitric Oxide Boosters (N.O. Boosters)

Nitric oxide boosters, like beetroot powder, arginine , and citrulline malate, enhance vasodilation, allowing more blood, oxygen, and nutrients to flow to your muscles during exercise. This results in improved endurance, enhanced nutrient uptake, and better recovery between sets.

The increased blood flow also leads to a more prominent muscle pump, which is both aesthetically pleasing and functionally beneficial for promoting muscle growth.

Nitric oxide boosters are popular in pre-workouts because they can dramatically enhance your workout experience by helping you push through more reps and recover faster between sets.

The right pre-workout can transform your exercise routine and help you reach new fitness levels, but safety always comes first. This guide provides all the information you need to make informed decisions about your pre-workout supplement, so you can power through your workouts and reach your fitness goals safely and effectively.

Best Pre-Workout Drinks (2024)

When choosing a pre-workout supplement, it’s important to consider your specific fitness goals, tolerance to stimulants, and ingredient preferences. Below are some of the top-rated pre-workout supplements for 2024, including those I have personally used and recommend based on years of experimenting with different products.

Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition Gold Standard Pre-Workout delivers a balanced blend of caffeine, creatine, beta-alanine, and citrulline malate to provide energy, strength, and endurance for your workouts. It’s ideal for those seeking a reliable and well-rounded pre-workout supplement without overstimulation.

Primary Ingredients:

• Caffeine (175 mg): Boosts energy and improves focus without overwhelming jitters.
• Creatine Monohydrate: Increases strength and power, ideal for weightlifting.
• Beta-Alanine: Reduces muscle fatigue during high-intensity exercise.
• L-Citrulline Malate: Improves blood flow and provides a strong muscle pump.

Pros:

• Balanced formula for energy, endurance, and strength, making it great for all-around performance.
• Includes creatine for those focusing on building strength and power.
• Moderate caffeine content makes it suitable for most users without overstimulation.

Cons:

• Beta-alanine may cause tingling (paresthesia), which can be uncomfortable for some.
• Those who prefer higher doses of caffeine for energy may find the 175 mg dosage too low.

RSP AminoLean

RSP AminoLean is a clean energy pre-workout featuring natural caffeine, BCAAs, and fat-burning ingredients like CLA and L-carnitine, designed to boost energy, support muscle recovery, and promote fat metabolism. I believe it is the best supplement for weight loss and muscle gain, and it is perfect for those looking for an effective pre-workout that aids in weight management.

Primary Ingredients

• Natural Caffeine (125 mg from green tea): Provides a mild, clean energy boost.
• BCAAs: Helps with muscle recovery and prevents muscle breakdown during workouts.
• CLA and L-Carnitine: Supports fat metabolism and weight loss.

Pros:

• Great for clean, sustainable energy without the crash associated with synthetic stimulants.
• Contains fat-burning ingredients, making it ideal for those focused on weight management.
• BCAAs support recovery and endurance, especially useful for long or high-intensity sessions.

Cons:

• Lacks strong strength-boosting ingredients like creatine, making it less effective for weightlifters focused on power and muscle growth.
• Some users may find the caffeine content too low if they are used to more intense pre-workouts.

Alani Nu Pre-Workout

Alani Nu Pre-Workout offers a powerful combination of caffeine, beta-alanine, and L-theanine for high-energy, focus-driven workouts. It provides a smooth energy boost with a focus on reducing muscle fatigue, making it great for intense, high-intensity sessions.

Primary Ingredients:

• Caffeine (200 mg): Strong energy boost for intense workouts.
• L-Theanine: Balances the effects of caffeine, providing smooth energy without jitters.
• Beta-Alanine: Increases endurance by reducing muscle fatigue.
• L-Citrulline: Improves blood flow, resulting in better muscle pumps and performance.

Pros:

• High-energy pre-workout with a balanced caffeine-to-L-theanine ratio, minimizing crashes or jitters.
• Ideal for those who need a powerful boost for high-intensity workouts.
• L-Citrulline helps improve endurance and promotes stronger blood flow during exercise.

Cons:

• Beta-alanine can cause a tingling sensation that might be uncomfortable for some users.
• The high caffeine content may not be suitable for late-day workouts or caffeine-sensitive individuals.

Celsius Energy Drinks

Celsius Energy Drinks provide a quick and convenient energy boost, featuring 200mg of caffeine in Celsius drinks, derived from natural sources like green tea and guarana. In addition to boosting energy, Celsius drinks burn fat by including ingredients such as ginger, chromium, and green tea extract, which help increase metabolism and promote fat oxidation.

Although they might look like regular energy drinks, fitness enthusiasts find that Celsius energy drinks are healthy, as they contain zero sugar, are free of artificial preservatives, and include essential vitamins such as C and B.

For those wondering, are Celsius bad for you, it’s important to note that, while generally considered safe and effective, those sensitive to caffeine should monitor their intake to avoid overstimulation. Overall, Celsius is ideal for athletes seeking a ready-to-drink option that enhances both performance and weight management goals.

Primary Ingredients:

• Caffeine (200 mg from green tea and guarana): Provides a natural energy boost.
• Green Tea Extract & Guarana: Enhances metabolism and supports fat burning during exercise.
• Ginger & Vitamin B Complex: Improves energy metabolism and supports overall performance.

Pros:

• Convenient, ready-to-drink energy boost that supports fat loss and metabolism.
• Contains natural ingredients like green tea and guarana for clean energy.
• Sugar-free, low-calorie option, making it great for weight-conscious individuals.

Cons:

• Does not contain key strength and endurance ingredients like creatine or beta-alanine.
• High caffeine content can lead to overstimulation or jitteriness for those sensitive to stimulants.

Black Coffee

Four Sigmatic Boost is the best black coffee for before workouts because it combines organic coffee with adaptogens like cordyceps and lion’s mane, which enhance focus, stamina, and endurance without the crash associated with traditional pre-workout supplements.

When comparing coffee vs. pre-workout supplements, high-caffeine black coffee like Four Sigmatic Boost provides a natural energy boost with cognitive benefits, making it ideal for those seeking clean, sustained energy without synthetic additives.

Primary Ingredient:

• Caffeine (varies depending on brew): A natural and inexpensive stimulant that improves focus, energy, and endurance.

Pros:

• Simple and natural energy boost, free from added ingredients or artificial chemicals.
• Low-cost and calorie-free, making it an easy go-to for those on a budget.
• Can be adjusted to individual caffeine tolerance by varying strength and serving size.

Cons:

• Lacks other beneficial pre-workout ingredients like creatine, beta-alanine, and BCAAs, which support strength and recovery.
• Can cause jitteriness or energy crashes, especially when consumed in excess without balancing compounds like L-theanine.
• May cause stomach discomfort or acid reflux, especially when consumed before intense exercise.

Final Thoughts: How to Choose the Right Pre-Workout Supplement

From my personal experience with an array of pre-workouts, I’ve learned the importance of choosing supplements that not only boost performance but also prioritize health.

Pre-workouts can significantly enhance energy, endurance, and recovery, helping you get more out of each workout and achieve faster results. However, it’s crucial to avoid dangerous products that contain unregulated or banned substances.

When selecting a pre-workout, focus on the following:

1. Goals: What do you want from your pre-workout? For strength and power, look for supplements with creatine and beta-alanine. For endurance, ingredients like citrulline malate and BCAAs will help you last longer during intense workouts.
2. Stimulant Sensitivity: If you’re sensitive to caffeine, start with a lower dose or opt for non-stimulant pre-workouts. Overstimulation can lead to jitters, anxiety, or heart palpitations, so always listen to your body.
3. Quality and Safety: Choose pre-workouts from reputable brands that disclose all ingredients transparently. Avoid products with proprietary blends or questionable substances, as these can pose health risks.
4. Budget: Many great pre-workouts fit into any budget. Be sure to weigh cost-per-serving and effectiveness before making a decision.