The 11 Best Pre-Workout Supplements for Men, Women, Muscle Gain, Weight Loss, Energy, & More

Many people want a little extra boost when they workout.

Pre-workout supplements contain ingredients that improve exercise performance.

They aren’t going to provide instant miracle transformations or put in the work for you, but they can provide some benefits that will make your workouts more productive.

If you’re realistic about what these products are capable of and you’re willing to put in the work, then a pre-workout supplement may be right for you.

In this article, we list our picks for the best pre-workout supplements on the market—but first, we cover a bit of background so that you can get a better idea of whether a pre-workout supplement is indeed a good fit for you.

What Are Pre-Workout Supplements?

Pre-workout supplements come in a wide variety of formulas.

The most common active ingredients you’ll find in pre-workout supplements include:

Caffeine

Caffeine is a very common ingredient in pre-workout supplements. There’s a good reason for that, as there are several ways that it can enhance exercise performance.

Several studies have shown that it can enhance power output for when the body produces fast and powerful movements such as sprinting and weight lifting and also for less intense, longer duration exercising, such as jogging. (1) (2) (3) (4)

Caffeine consumption is relatively safe (when it’s within 1.4-2.7 mg per pound of body weight), but it can produce uncomfortable side effects, especially if you’re mixing a pre-workout on top of say, coffee, for example. Side effects of caffeine may include insomnia, anxiety, high blood pressure, increased heart rate, frequent urination, digestive discomfort, and more.

Creatine

Creatine is one of the most studied ingredients in pre-workout supplements. It’s a molecule that’s naturally produced and found in the human body.

Studies show that it can improve exercise and strength performance, as well as increase muscle mass. (5) (6) (7)

The great part about creatine is that it has an excellent safety record.

Nitrate

Like creatine, nitrate is a molecule that is naturally produced in the body. It can be found in vegetables such as beetroot (the most common source for pre-workout supplements) and spinach.

Nitrate is thought to improve exercise performance by being converted into nitric oxide, which increases blood flow and decreases the necessity for oxygen while exercising. (8) (9) (10)

Beta-Alanine

Beta-alanine is an amino acid.

It may have the ability to improve exercise performance by breaking down the other acids that build up in the muscles during exercise. (11)

Research indicates that this substance improves exercise performance in short, intense durations. (12)

Sodium Bicarbonate

Sodium bicarbonate is actually what is commonly known as baking soda. This substance found in many households has been shown to have a modest benefit in relieving the burning sensation in the muscles that occur during intense exercises, such as sprinting. (13) (14) (15)

It does this by working against acid buildup in the body.

Citrulline

Citrulline is an amino acid and another substance found naturally in the human body.

Citrulline enhances exercise performance by increasing blood flow to tissues throughout the body. (16) (17) (18)

Branched-Chain Amino Acids

Branched-chained amino acids, or BCAAs, are found in relatively high abundance in animal-based foods that contain a lot of protein. They’re made of three different molecules: valine, leucine, and isoleucine. They’re good for building and sustaining muscle mass but also have benefits while exercising.

Studies on BCAAs have shown that they can improve endurance performance, reduce physical fatigue, and reduce muscle soreness. (19) (20) (21) (22) (23)

Should You Take a Pre-Workout Supplement?

If you’re wondering whether or not you should take a pre-workout supplement, the first thing I’d like to mention is that you should be checking with your doctor before taking one (or before taking any new supplement for that matter), especially if you’re on any medications.

The decision to take a pre-workout supplement is ultimately up to you and your doctor, but the most common ingredients found in pre-workout supplements (listed above) are generally known to be effective and safe.

What we try to avoid when possible is a lack of transparency in supplements: some supplement companies, rather than list out their ingredients and their quantities, give what are called “proprietary blends”.

This may help them keep the competition from stealing their formulas, but it doesn’t allow you to be informed as a consumer as to what you’re putting into your body.

It’s worth noting, too, that some supplement companies will put ingredients into their products that haven’t been researched enough to validate their effectiveness. These should be avoided.

#1. Best Pre-Workout Powder Supplement: Genius Pre by The Genius Brand

If you’re looking for a good all-around pre-workout supplement with most of the known exercise performance enhancers, you can’t go wrong with Genius Pre.

The main two ingredients it doesn’t have that many other pre-workout supplements feature is creatine and caffeine, but you may be one of the many people don’t want those in their pre-workouts for various reasons.

This supplement contains:

• 6g of L-Citrulline
• 2g of Beta-Alanine
• 1g of Betaine Anhydrous
• 1g of L-Tyrosine (May improve exercise performance because it can be converted into adrenaline/dopamine and may promote weight loss, although evidence of these claims is limited.)
• 1g of L-Arginine (enhances exercise performance/helps the body build protein)
• 1g of Taurine (Removes the waste that builds up in the muscles that cause fatigue. It also promotes fat burning during exercise.) (24) (25) (26) (27)
• 600mg of AlphaSize® (This is a patented form of choline that claims to enhance brain and exercise performance but there appears to be very little evidence of this.)
• 500mg of HICA (a-Hydroxyisocaproic Acid) (This substance led to a small increase in muscle mass in a study on soccer athletes. Otherwise, evidence is limited.) (28)
• 100mg of Rhodiola rosea (Some studies have shown that this substance can increase the amount of time before fatigue sets in while exercising.) (29) (30) (31)
• 150mg of elevATP® (Small studies have shown some increase in exercise performance with this patented ingredient.)
• 30mg of Theobromine (Said to increase energy and thermogenic fat burning, but there’s limited evidence.)
• 25mg of AstraGin® (Doesn’t increase exercise performance but rather increases nutrient absorption.)
• 10mg of Hupperzia serrata (Thought to be a nootropic.) (32) (33)

As you can see, Genius Pre contains multiple ingredients with proven exercise performance benefits. On the other hand, there are some included in Genius Pre that we’d like to see a more scientific evidence for.

This supplement uses natural flavors and does not contain any artificial sweeteners, flavors or dyes.

Pros:

• Great blend of several exercise enhancing ingredients
• Improves focus
• All natural
• No artificial sweeteners, flavor or dyes
• Vegetarian-friendly

Cons:

• Only comes with 20 servings per container
• Very expensive

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#2. Best Pre-Workout Supplement for Women: Sheer Strength Labs Pre Workout for Women

Our pick for the best pre-workout supplement for women is Sheer Strength Labs Pre Workout for Women.

This supplement includes multiple ingredients that provide a workout boost for women.

It contains:

• 5mg of Niacin
• 1.25g of L-Arginine Alpha Ketoglutarate
• 1.25g of L-Citrulline DL-Malate
• 500mg of L-Carnitine Tartrate
• 500mg of Taurine
• 350mg of Velvet Bean Extract
• 175mg of Caffeine
• 125mg of Theobromine

Do keep in mind that the amount of caffeine in this supplement is equivalent to about two cups of coffee, which can cause side effects.

Pros:

• Great mix of pre-workout ingredients minus the ones that are more likely to benefit men
• Provides an energy boost
• Free of “GMOs, preservatives, binders, fillers, dairy, gluten, soy, peanut, egg, or hidden ingredients”
• Great piña colada flavor

Cons:

• Contains a stimulant (caffeine)
• Contains artificial flavors and coloring

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#3. Best Pre-Workout Supplement for Men: Creatine Monohydrate Powder Micronized by BulkSupplements

If you’re a man looking for a pre-workout supplement, you’re probably looking for something that’s going to make your intense workouts more productive and focused on building up muscle. That’s why we’ve chosen a creatine supplement as the best pre-workout supplement for men.

BulkSupplements’ Micronized Creatine Monohydrate Powder provides the exercise performance and muscle-building benefits you get from creatine in a pure and simple formula.

This product contains 400 servings of creatine monohydrate. One serving is just half a teaspoon, so mixing it in with any drink, even just water, is very easy and doesn’t require you to make something more time-consuming, like a shake or smoothie.

Creatine in its monohydrate form is the most studied type of creatine and is considered the best because of its good safety track record and effectiveness. On top of that, it’s the most affordable form of it, so it’s really a no-brainer. The 2500mg dose that BulkSupplements recommends is on the lower end, so it’s possible to take it in higher doses.

This supplement is free of sugar, soy, dairy, yeast, gluten, and additives. It’s also vegan-friendly.

Pros:

• Pure, simple, and safe formula
• Boosts exercise performance
• Promotes muscle building
• You only have to take half a teaspoon to get a serving
• Very affordable
• Comes with 400 servings
• The powder is fine and blends very well with almost any drink

Cons:

• Tends to settle in a drink if you drink it over a long period of time
• Doesn’t include a scoop so you’ll need to buy your own or use a spoon
• Not the best taste
• Could come in better packaging so we recommend using tupperware or your own packaging

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#4. Best Natural Pre-Workout Supplement: Red Leaf Pre-Workout Energizer Powder

Featuring an all-natural pre-workout formula, RedLeaf Pre-Workout Energizer contains the following ingredients:

• 1g of L-glutamine
• 1g of beta-alanine
• 500mg of L-arginine
• 500mg of L-leucine
• 250mg of L-isoleucine
• 250mg of L-valine
• 200mg of cranberry extract
• 80mg of green tea extract
• 50mg of raspberry ketones
• 40mg of caffeine

With its three BCAAs and beta-alanine, this supplement has the potential to boost your workout performance. Also, some of these ingredients are known to aid in weight loss, so if you’re if you’re looking to sculpt your way to a lean body shape, this is a good option.

This supplement uses natural flavoring for its cranberry/lime and acai flavors. We particularly liked the acai flavor.

This supplement is vegetarian-friendly and is made in the USA in a GMP-registered facility.

Pros:

• All-natural ingredients
• Contains the three BCAAs
• Promotes weight loss
• Contains a reasonable amount of caffeine
• Great taste

Cons:

• Container used wastes materials, as it only comes a little over half full
• Causes a tingling sensation in the body
• Powder settles at the bottom of your drink

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#5. Best Pre-Workout for Pump: Do Vitamins – PurePump Natural Pre Workout Supplement for Men & Women

If you want the absolute most power you can get to your muscles for intense, muscle-building workouts, our choice is Do Vitamins’ PurePump Natural Pre Workout Supplement for Men & Women.

This supplement contains a good blend of ingredients that are known to increase muscle performance. It also provides an overall energy boost with its 200mg of caffeine.

That includes:

• 2000mg of Beta-Alanine
• 2000mg of L-Citrulline
• 1000mg of Creatine Monohydrate
• 500mg of L-Arginine
• 500mg of L-Carnitine
• 500mg of L-Leucine
• 250mg of L-Isoleucine
• 250mg of L-Valine
• 200mg of Caffeine (this is about 2 cups worth of coffee)

This product is suitable for vegans/vegetarians. It does not contain wheat, gluten, soy, dairy, preservatives or any artificial sweeteners/flavors/colors.

Pros:

• Provides a lot of power for heavy lifting and workouts that require explosive, quick strength
• Contains a wide variety of ingredients proven to improve exercise performance
• Suitable for vegans and vegetarians
• Free of allergens

Cons:

• Caffeine can cause side effects in some
• Price
• Bitter taste

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#6. Best Stimulant-Free Pre-Workout: BPI Sports Best BCAA Shredded Caffeine Free Thermogenic Recovery Formula for Lean Muscle Growth

BPI Sports’ Best BCAA Shredded supplement provides you with the muscle/exercise benefits you get from all three BCAAs (valine, leucine, and isoleucine), without the jitters and massive crash that some caffeine-based pre-workout supplements can cause.

This supplement contains:

• 2.5g of leucine
• 1.25g isoleucine
• 1.25g valine
• 1g citrulline
• 2g L-carnitine (evidence is mixed but some research indicates it could enhance exercise performance in a variety of ways) (34) (35) (36) (37) (38) (39) (40)
• 10mg grains of paradise extract (known to be safe for the most part, but evidence as to its effectiveness as an exercise performance enhancer is lacking at best)

While there are a couple of ingredients included here that have been less than extensively studied for exercise performance, the main thing we like about this supplement is the BCAAs.

Unfortunately, this supplement does contain some additives and artificial food coloring.

Pros:

• No caffeine
• Contains all three branched-chain amino acids
• Promotes fat burning
• Promotes gaining lean muscle mass
• Boosts exercise performance

Cons:

• Contains additives and artificial color
• Contains ingredients with questionable effectiveness

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#7. Best Pre-Workout Supplement for Energy: T6 Stimulant-1 Pre Workout Powder

If you want a big boost of energy for your workouts, we think Team 6’s Stimulant 1 is the best option to go with.

It’s not for everyone, but with 330 mg of caffeine (equivalent to about 3 cups worth of coffee), this supplement provides a big jolt of energy before doing a workout.

If you’re sensitive to caffeine, it might be a good idea to not drink any additional caffeine with this or even just start off with half a dose to get an idea of how your body reacts to it.

The ingredients we like in this supplement include: 4g of citrulline, 1.6g of beta-alanine and 330mg of caffeine.

It also contains: 1g of L-Tyrosine, 500mg of taurine, and a proprietary blend that Team Six calls “6LISS Matrix”, consisting of PEA (claimed to reduce pain and inflammation), Cocoabuterol™ Theobroma cacao seed (is said to “activate thermogenic fat burning within the body and boost your energy” although research on this appears to be limited), methyliberine as Dynamine™ (claimed to “amplify feelings of energy, mood and focus”), and theacrine (stimulates the nervous system).

This supplement appears to be vegetarian-friendly and comes in a sour gummy flavor that’s palatable but not great. Team Six recommends taking a half to full scoop with 4-8oz of water. It’s a taste that more people are probably going to want to gulp it down quickly rather than sip.

Pros:

• The large dose of caffeine can provide a big boost of energy
• Contains citrulline for better blood flow throughout the body
• Beta-alanine fights against acid buildup in the muscles

Cons:

• Not the best taste, but that’s personal preference
• The big dose of caffeine can cause jitters, anxiety and any other side effect associated with caffeine

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#8. Best Tasting Pre-Workout Supplement: Cellucor C4 Original Pre Workout Powder Energy Drink

It may not be our number one pick based on its formula, but we did find it effective in our testing and it tasted excellent. That’s why we chose Cellucor’s C4 as our pick for the best tasting pre-workout supplement. I enjoyed their fruit punch flavor the best but the blue razz is delicious as well.

This supplement features a vitamin blend consisting of 250mg of vitamin C, 30mg of niacin, 500mcg of vitamin B6, 250mcg of folic acid, and 35mcg of vitamin B12.

In terms of exercise performance, it has 1.6g of beta-alanine, 1g of creatine nitrate, and 1g of arginine. It also has a proprietary blend consisting of n-acetyl-l-tyrosine, caffeine, velvet bean seed extract, and theacrine. The amount of caffeine included is equivalent to about 1.5 cups of coffee.

Pros:

• Best taste out of all the pre-workout supplements we tested
• Contains a wide variety of exercise performance increasing substances

Cons:

• Contains a proprietary blend without disclosing the amounts of all the ingredients
• Contains artificial colors and flavors

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#9. Best Creatine-Free Pre-Workout: RARI Nutrition – INFINITY Pre-Workout

Our pick for the best creatine-free pre-workout supplement is RARI Nutrition’s INFINITY Pre-Workout.

This supplement comes with both a vitamin blend and a more traditional pre-workout formula. As far as vitamins, it contains:

• 500ug of vitamin B1 (33% daily value)
• 700ug of vitamin B2 (33% daily value)
• 10mg of niacin (50% daily value)
• 2.5mg of vitamin B5 (25% daily value)
• 600ug of vitamin B6 (30% daily value)
• 1.2ug of vitamin B12 (20% daily value)
• 250ug of folic acid (63% daily value)

Vitamin B, in particular, is thought to provide some energy, but we’re not convinced it’s a good idea to include in pre-workout supplements.

If you don’t already take a multivitamin, it’s great. However, it’s not a good idea to take this plus a separate multivitamin because then you’d be getting more than 100% of the daily value for certain vitamins, which sometimes can be harmful.

In regards to this supplement’s more pre-workout specific ingredients, it contains:

• 175mg of caffeine
• 220mg of N-Acetyl-L-Tyrosine
• 750mg of agmatine sulfate (could promote muscle growth, but this hasn’t been proven in human studies) (41)
• 3g of L-citrulline malate
• 1.6g of beta-alanine
• 2.5mg of Bioperene® (used in many supplements for better absorption)

This supplement uses natural flavoring and is vegetarian-friendly. It comes in three flavors: strawberry lemonade, blue raspberry, and sour gummy worm. We liked the first two but were not big fans of the sour gummy worm flavor.

Pros:

• Good for if you want a pre-workout without creatine
• Contains a decent vitamin blend
• Made in a GMP facility in the USA
• Has a money back guarantee

Cons:

• The powder tends to clump when you get to the bottom of the container
• Can cause a tingling sensation

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#10. Best Pre-Workout Supplement for Muscle Gain: Raw Synergies PRE MASS Stimulant-Free Preworkout Mass Gainer

If you’re looking to bulk up and add muscle mass, we believe that Raw Synergies PRE MASS Stimulant-Free Preworkout Mass Gainer is your best option.

This supplement contains a good combination of ingredients which are known to promote muscle growth.

The ingredients in this supplement include:

• 10g of Carb10™ (patented carb formula made from pea starch claimed to improve endurance, boost short term and long lasting energy without bloating or a sugar high/sugar crash)
• 5g of Creatine Monohydrate (the best and most affordable form of creatine)
• 5g of Cluster Dextrin® (claimed to increase endurance)
• 3g of NuBetaine™ (“A powerful, nitrate-based, stimulant-free, pre-workout complex utilizing powerhouse ingredients – Agmatine Sulfate, L-Arginine Nitrate”)
• 3g of L-Leucine
• 2.5g of Beta-Alanine
• 2g of L-Citrulline Malate
• 2g of L-Arginine (enhances exercise performance/helps the body build protein)
• 50mg of AstraGin® (used in supplements for nutrient absorption)

Creatine monohydrate is a quality pre-workout ingredient, especially if you want to focus on muscle gain, so we’re glad to see it included. L-leucine, beta-alanine, and L-arginine are all good exercise performance enhancers as well. On the other hand, we’re unsure about why some of these patented ingredients were included, as there is less evidence to back their claims as exercise enhancers.

Pros:

• Contains multiple ingredients that promote muscle performance and growth
• Natural formula
• Vegetarian-friendly
• Stimulant-free

Cons:

• Contains patented ingredients that haven’t been researched that thoroughly so their effectiveness is unknown
• Very sweet taste

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#11. Best Pre-Workout for Women’s Weight Loss: Skinny Fit Jump Start Pre Workout Supplement For Women

If you’re a woman and you’re going for a slender, toned physique, we believe that Skinny Fit Jump Start Pre Workout Supplement For Women is an excellent choice. Its formula is based on slimming down rather than building big bulky muscles as you get with pre-workout supplements more specifically targeted towards men.

This supplement features a formula consisting of:

• 1.25g of L-Arginine
• 1.25g of L-Citrulline Malate
• 500mg of L-Carnitine L-Tartrate
• 500mg of Taurine (helps break down fats)
• 175mg of Caffeine
• 125mg of Theobromine (suppresses appetite and thought to induce weight loss)
• 75mg of Mucuna Pruriens Seed Extract (we’re unsure as to why this ingredient was included, as there is no evidence or even claims of it being an exercise enhancer or promoting weight loss)

This product uses natural flavoring. It shouldn’t contain any allergens, but it is made in a facility that produces other products which contain milk, soy, wheat, and egg.

Pros:

• Promotes weight loss
• Increases exercise performance
• Great pink lemonade flavor

Cons:

• It’s a newer product so there’s less consumer experience to assess
• Very expensive

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Conclusion

When it comes to pre-workout supplements, there are some products on the market that function as a sort-of one-size-fits-all approach. However, there are a number of factors specific to you and your situation that you can take into consideration.

There are some pre-workout supplements more geared towards women and some towards men, for example. Others promote a slim, toned body, whereas others are more likely to add bulky muscle.

Ultimately, it’s up to you to decide which pre-workout supplement is right for you and then be disciplined, put in the hard work at the gym and eat a balanced diet to get in the physical shape that you want.

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