Best Pre-Workout Supplements 2025
Evidence-based reviews of pre-workouts for energy, strength, and performance
What Are Pre-Workout Supplements?
Pre-workout supplements are formulas designed to be taken 20-30 minutes before training to enhance energy, focus, strength, and endurance during workouts. The most effective pre-workouts contain research-backed ingredients at clinically effective doses.
According to the International Society of Sports Nutrition, several ingredients commonly found in pre-workouts have strong scientific support for improving exercise performance. These include caffeine for energy and focus, beta-alanine for muscular endurance, citrulline for blood flow and pump, and creatine for strength and power output.
However, not all pre-workouts are created equal. Many products use proprietary blends that hide exact ingredient amounts, include under-dosed ingredients, or contain unnecessary additives. This review focuses on products with transparent labeling and effective doses of proven ingredients.
Quick Tip: Look for pre-workouts with fully disclosed ingredients (no proprietary blends), at least 6g of citrulline malate or 3g of L-citrulline, 3-6g of beta-alanine, and 150-300mg of caffeine depending on your tolerance. Start with half a serving to assess your individual response.
Quick Comparison
| Rank | Product | Caffeine | Price | Rating |
|---|---|---|---|---|
| #1 | Transparent Labs Bulk Pre-Workout Transparent Labs | 180mg per serving | $49-54 | ★4.7 |
| #2 | Legion Pulse Pre-Workout Legion Athletics | 350mg per serving (2 scoops) | $40-45 | ★4.6 |
| #3 | Optimum Nutrition Gold Standard Pre-Workout Optimum Nutrition | 175mg per serving | $28-35 | ★4.5 |
| #4 | Kaged Pre-Kaged Kaged | 274mg per serving | $45-50 | ★4.6 |
| #5 | Cellucor C4 Original Cellucor | 150mg per serving | $25-30 | ★4.4 |
Transparent Labs Bulk Pre-Workout
Transparent Labs Bulk Pre-Workout stands out for its complete ingredient transparency. Unlike many competitors that hide behind proprietary blends, this formula reveals exact amounts of each ingredient. It contains 6g of citrulline malate, 4g of beta-alanine, and 2.5g of betaine, all at clinically effective doses backed by research.
Key Features
- Fully disclosed ingredients (no proprietary blends)
- Clinically effective doses
- No artificial dyes or sweeteners
- Third-party tested
Pros & Cons
Pros:
- +Complete transparency on all ingredients
- +High-quality, research-backed ingredients
Cons:
- -Premium pricing
- -Contains artificial sweetener (sucralose)
Legion Pulse Pre-Workout
Legion Pulse delivers a research-backed pre-workout formula with no proprietary blends. It contains 8g of citrulline malate for improved blood flow, 3.6g of beta-alanine for endurance, and natural caffeine from coffee beans. The company is transparent about all ingredients and dosages, making it easy to evaluate effectiveness.
Key Features
- No proprietary blends
- Natural caffeine from coffee bean
- Clinically effective ingredient doses
- No artificial dyes
Pros & Cons
Pros:
- +Strong evidence-based formula
- +Good value for ingredient quality
Cons:
- -High caffeine content (may be too much for some)
- -Contains artificial sweeteners
Optimum Nutrition Gold Standard Pre-Workout
Optimum Nutrition Gold Standard Pre-Workout offers a balanced formula at an accessible price point. While it uses some proprietary blends, the product includes proven ingredients like creatine monohydrate, beta-alanine, and caffeine. It provides a moderate energy boost suitable for most training sessions.
Key Features
- Trusted brand with quality reputation
- Widely available
- Moderate caffeine content
- Includes creatine and beta-alanine
Pros & Cons
Pros:
- +Excellent price per serving
- +Well-balanced formula
Cons:
- -Contains proprietary blend
- -Lower doses of some key ingredients
Kaged Pre-Kaged
Kaged Pre-Kaged uses premium, patented forms of ingredients including Creapure creatine and CarnoSyn beta-alanine. The formula is third-party tested and certified for sport, making it suitable for competitive athletes. It delivers strong energy, focus, and performance benefits with research-backed dosages.
Key Features
- Patented ingredient forms
- Third-party tested
- Banned substance tested
- Includes organic caffeine
Pros & Cons
Pros:
- +High-quality patented ingredients
- +Good for competitive athletes
Cons:
- -Premium pricing
- -High stimulant content
Cellucor C4 Original
Cellucor C4 Original is the most widely recognized pre-workout supplement, offering a mild to moderate energy boost. While it uses proprietary blends and lower ingredient doses compared to premium options, it serves as a good entry point for those new to pre-workouts with its moderate caffeine content and wide availability.
Key Features
- Most popular pre-workout brand
- Wide flavor selection
- Beginner-friendly caffeine level
- Widely available in stores
Pros & Cons
Pros:
- +Affordable and accessible
- +Good introduction to pre-workouts
Cons:
- -Proprietary blends hide exact amounts
- -Lower doses of key ingredients
Key Pre-Workout Ingredients Explained
Caffeine (150-300mg)
Caffeine is the most well-researched ergogenic aid, with extensive evidence showing it improves endurance, strength, power, and focus. The International Society of Sports Nutrition recommends 3-6mg per kilogram of body weight (approximately 200-400mg for most people) taken 30-60 minutes before exercise.
Research: Multiple meta-analyses published in the Journal of the International Society of Sports Nutrition confirm caffeine's effectiveness for enhancing physical and cognitive performance.
Beta-Alanine (3.2-6.4g)
Beta-alanine increases muscle carnosine levels, which helps buffer hydrogen ions that accumulate during high-intensity exercise, delaying fatigue. Research shows it's most effective for exercises lasting 1-4 minutes. The characteristic tingling sensation (paresthesia) is harmless.
Research: Studies in Medicine and Science in Sports and Exercise show beta-alanine supplementation improves exercise capacity and reduces fatigue in activities of 60-240 seconds duration.
Citrulline Malate (6-8g) or L-Citrulline (3-6g)
Citrulline increases arginine and nitric oxide production, improving blood flow to working muscles. This enhances the "pump" during training and may improve performance and recovery. Citrulline is more effective than arginine itself due to better absorption.
Research: British Journal of Nutrition and Journal of Applied Physiology studies show citrulline supplementation reduces fatigue and improves exercise performance.
Creatine Monohydrate (3-5g)
Creatine increases phosphocreatine stores in muscles, supporting ATP regeneration during high-intensity exercise. While timing is flexible, including it in your pre-workout ensures consistent daily intake. See our creatine supplement review for detailed information.
Research: Hundreds of studies support creatine's effectiveness for increasing strength, power, and muscle mass.
Betaine Anhydrous (2.5g)
Betaine, derived from beets, may improve power output and muscle endurance. Research is moderate but shows promise for strength training performance.
Research: Studies in the Journal of the International Society of Sports Nutrition show betaine supplementation may improve body composition and training performance.
L-Theanine (100-200mg, paired with caffeine)
L-theanine, an amino acid from tea, reduces the jittery side effects of caffeine while maintaining the energy and focus benefits. The combination provides smooth, sustained energy without the crash.
Research: Nutritional Neuroscience research shows caffeine + L-theanine improves focus and cognitive performance better than caffeine alone.
When and How to Use Pre-Workouts
Timing
Take your pre-workout 20-30 minutes before training to allow ingredients to be absorbed. Some people prefer 45-60 minutes for maximal caffeine effects. Avoid taking within 6 hours of bedtime to prevent sleep disruption.
Who Should Use Pre-Workouts
- Athletes and weightlifters seeking performance enhancement
- Those who train early morning and need an energy boost
- People struggling with training motivation or fatigue
- Individuals training for strength, power, or endurance goals
Who Should Avoid or Be Cautious
- People with cardiovascular conditions (consult your doctor)
- Those sensitive to caffeine or with anxiety disorders
- Pregnant or nursing women
- Individuals taking blood pressure or heart medications
- Those training in the evening (may disrupt sleep)
- Competitive athletes (verify no banned substances)
Start Low, Go Slow
Begin with half the recommended serving to assess your individual tolerance. Some people are highly sensitive to caffeine or beta-alanine tingling. Gradually increase to a full serving only if needed and well-tolerated.
Red Flags: What to Avoid in Pre-Workouts
Proprietary Blends
Avoid products that hide ingredient amounts behind "proprietary blends." This prevents you from knowing if you're getting effective doses. Choose products with full ingredient disclosure.
Under-Dosed Ingredients
Many products include popular ingredients but at doses far below what research shows is effective. Compare ingredient amounts to clinical research standards.
Excessive Stimulants
Products with extremely high caffeine (400mg+) or multiple stimulant sources can cause anxiety, rapid heartbeat, and sleep problems. More is not always better.
Unproven "Matrix" Ingredients
Beware of products loaded with exotic-sounding ingredients that lack solid research support. Stick to proven ingredients with established safety profiles and effectiveness.
Stimulant-Free Pre-Workouts
If you're sensitive to caffeine, train late in the day, or want to avoid stimulants, look for caffeine-free pre-workouts that focus on pump, endurance, and performance ingredients without the stimulant effects.
Effective stim-free formulas contain citrulline, beta-alanine, betaine, and creatine. These ingredients provide performance benefits without affecting your sleep or causing jitters. Popular options include Transparent Labs Stim-Free Pre-Workout and Legion Pulse Stim-Free.
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Read Guide →Affiliate Disclosure
This page contains Amazon affiliate links. If you purchase through these links, we may earn a small commission at no additional cost to you. This helps support our research and content creation. We only recommend products we believe provide value based on ingredient quality and scientific research. Our reviews remain unbiased and are based on product formulations, ingredient doses, and published research.
Medical Disclaimer
This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Pre-workout supplements contain stimulants and other active ingredients that may not be suitable for everyone.
Consult your healthcare provider before using pre-workout supplements if you:
- Have any cardiovascular conditions or high blood pressure
- Have anxiety disorders or are sensitive to caffeine
- Are pregnant, nursing, or planning to become pregnant
- Take any medications (especially blood pressure or heart medications)
- Have any medical conditions or health concerns
Competitive athletes should verify that any supplement is free from banned substances through third-party testing certifications.