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The Best Pre-Workouts, According To Fitness And Nutrition Experts
The best pre-workouts are formulated to optimize athletic performance, particularly on days when energy levels are low. While not an essential supplement, research indicates that their use can promote exercise performance and muscle growth, in addition to other benefits. We spoke with accredited experts to identify beneficial pre-workout blends that take cost, sugar content and third-party testing into account. Optimum Nutrition’s Gold Standard Pre-Workout earned high marks for its caffeine content that comes from natural sources, while Dialed Gum’s caffeine gum came in a close second for its lack of sugar and five calories per serving.
Best Pre-Workout Overall
A Popular Blend That's Packed With A Variety Of Ingredients
Optimum Nutrition Gold Standard Pre-Workout
$25
$33
Save $8 (24%)
Energy source: Caffeine, creatine, beta-alanine| Price per serving: $0.83
Optimum Nutrition’s blend of key ingredients, including caffeine, creatine and beta-alanine, aids in increasing energy and performance without the jitters or crashes often associated with other pre-workouts.
“Beta-alanine is meant to help you do high-intensity exercises,” explains Brittany Werner, a registered dietitian nutritionist. “It may help spare your lean mass during intense workouts, meaning you’ll burn more fat and keep that precious muscle. Beta-alanine has also been shown to lower fatigue and enhance recovery in some athletes, like sprinters.”
Werner adds that creatine, when combined with exercise, helps you gain strength and replenish “your ATP stores (a compound that releases energy used for muscle contractions), giving your muscles energy. It can also help you increase your lean body mass. Creatine is one of the most well-researched and recommended supplements on the market.” Flavors include blueberry lemonade, green apple, watermelon candy and fruit punch.
Best Pre-Workout Gum
Energy Without The Unwanted Additives
Dialed Energy Gum
$17
Energy source: Caffeine, L-theanine | Price per serving: roughly $0.60
True to its name, Dialed Energy Gum’s caffeine gum really locks you in and has you feeling Dialed (cheeky). Dialed Gum comes with 50mg caffeine per piece and is also packed with L-theanine, Taurine and B Vitamins.
The carefully selected ingredients, including natural caffeine from guarana, and L-theanine work in tandem to enhance endurance, focus and overall performance without giving you the jitters or crash that beta-alanine or excessive caffeine can. Whether you’re pumping iron at the gym or heading out on a long run, Dialed Gum will give you that boost you need.
Best Pre-Workout Overall
Long Lasting Fuel With Protein For Recovery
Ascent Pre-Workout Powder
$27
$35
Save $8 (23%)
Energy source: Caffeine, whey protein | Price per serving: $0.90
“For gym sessions, I like Ascent’s Pre-Workout as it doesn’t have a lot of ingredients,” says Eric Cohen, a Crossfit L1 Trainer and two-time Crossfit Games athlete. “In my experience, simpler is better.”
In fact, what sets Ascent apart is its commitment to transparency and purity—its products are free from artificial flavors, colors and sweeteners. The short list of ingredients also underwent rigorous testing to ensure each component meets the highest standards for effectiveness and safety. Each serving contains 150mg of caffeine to help maximize performance, 250mg of electrolytes to boost hydration and five grams of protein powder to support muscle recovery.
“Not all pre-workouts contain protein, but I like the ones that do as protein is the building block of muscle,” explains Cohen.
Best Pre-Workout for Women
Vegan-Friendly Energy For Demanding Workouts
Honey Badger Pre-Workout Powder
$30
Energy source: Beta-alanine, caffeine | Price per serving: $1.00
What sets Honey Badger’s pre-workout apart is its powerhouse blend of workout-enhancing ingredients that not only increase energy levels but also promote sustainable endurance and focus.
“The ingredient list is short, as Honey Badger Pre-Workout uses only clinically studied dosages and ingredients,” Werner notes. “It’s also extremely clean with zero additives or artificial sweeteners.”
There’s caffeine, citrulline and beta-alanine to increase energy and prevent fatigue, and tyrosine, pterostilbene and electrolytes for increased focus and hydration. Expect flavor offerings to lean on the fruity side, with options that include peach mango, blue raspberry, fruit punch, wild berry and pink lemonade.
Best Pre-Workout For Muscle Gain
Energy That Delivers An Effective Workout
Jacked Factory Nitrosurge Build
$25
$35
Save $10 (29%)
Energy source: Beta-alanine, caffeine | Price per serving: $0.83
Pre-workout isn’t designed to build muscle, but rather, provide you with lasting energy to build muscle on your own. For that reason, we like Jacked Factory’s Nitrosurge Build blend that tastes great and isn’t overwhelming—it contains smaller doses of helpful ingredients so as not to overwhelm you, especially if you’re new to pre-workout. With less beta-alanine per serving, it doesn’t create the immediate itchy tingly sensation that accompanies most strong blends—a reaction that occurs due to nerve cells found within your skin that are sensitive to beta-alanine. If you’d rather up the dosage to feel the effects (and don’t mind the itch), another scoop will do the trick. It’s a great pre-workout for beginners, but the ability to add another serving quickly comes in handy. And it tastes great, which is a huge bonus if chemically pre-workout flavors aren’t your thing.
Best Sugar-Free Pre-Workout
A Low-Calorie Mix That's Keto-Friendly
C4 Original Pre-Workout
$30
Energy source: Caffeine, beta-alanine | Price per serving: $0.90
Cellucor’s C4 pre-workout blend has been a popular option for years, and for good reason. With a moderate dose of caffeine that’s equivalent to 1-2 cups of coffee, it provides a solid boost of energy, and the formula dissolves well in any liquid of choice. It’s a better option for those who don’t regularly consume caffeine—those who do might want something stronger—and the cost per serving at less than $1.00 makes it relatively affordable. With only 5 calories and less than 1 gram of carbs per serving, it isn’t loaded with unnecessary sugar—or any sugar, for that matter. And with up to 10 flavors to choose from, you’re bound to find a taste that’s easy to consume for immediate energy.
Best Tasting Pre-Workout
Fuel Without The Funky Flavors
Promix Pre-Workout
$35
Energy source: Caffeine, beta-alanine | Price per serving: $1.16
As soon as you start reaching for those heavy-hitting pre blends, you’ll notice that they taste artificial in an effort to mask specific ingredients, but Promix’s formula is decidedly simple in the flavor department. Flavors that don’t scream “unnatural” include strawberry lemon, cherry lime and Florida orange, but in spite of the fact that it tastes great, it’s still effective. We experienced a noticeable boost in energy and even felt the itchy sensation (that slowly subsided), and one scoop in water tastes like a watered down electrolyte drink that’s easy to sip.
Why Trust Forbes Vetted
In addition to our coverage of pre-workout blends, the Forbes Vetted team has extensively reviewed other essential elements of a well-rounded workout routine, including protein powders, resistance bands and complete home gyms.
- Gear editor Cam Vigliotta, who oversees this story, has a background in kinesiology and utilizes his expertise when evaluating pre-workout recommendations.
- We have experience with some of the pre-workout options featured in this story, particularly Optimum Nutrition, C4 and Ascent. Forbes Vetted contributor Bailey Berg, who authored this piece, spoke with multiple experts to further evaluate these pre-workout blends, and she approached the subject as a former collegiate rower who exercises regularly.
- This story is updated to ensure all information is current and each recommendation remains top-tier. It was last revised in May 2024.
How We Chose The Best Pre-Workouts
Before selecting any of the pre-workouts on this list, we consulted with experts who use and recommend pre-workouts on a regular basis. These include: Brittany Werner, a registered dietitian nutritionist and director of coaching at Working Against Gravity; and Eric Cohen, a Crossfit L1 Trainer, two-time Crossfit Games athlete and the founder of 99Walks, a virtual walking challenge for women.
Insights courtesy of Werner and Cohen guided our evaluation as we assessed ingredients, taste and price per serving, weighing these factors against customer reviews. Our analysis resulted in a curated selection of the best pre-workouts that reflects a balance of performance, flavor, affordability and adherence to the highest standards in the realm of supplements.
What To Consider When Shopping For Pre-Workout
On the surface, pre-workouts appear to offer the same benefits from one blend to the next, but ingredients, dosage and even the form that the pre-workout comes in can influence how it interacts with your body. Consider the following variables when shopping for pre-workout:
Ingredients
Take a good look at what’s in a pre-workout mix. Make sure the pre-workout contains ingredients that match your goals and what you’re comfortable with. Check for specific ingredients like caffeine, beta-alanine, creatine and BCAAs, and if you don’t recognize an ingredient, look it up or consult with a healthcare professional to ensure it’s something you want to put in your body.
Dosage
Keep an eye on how much of each ingredient is in a pre-workout mix to ensure it mirrors what your body can handle and what you’re looking for. If you’re sensitive to stimulants like caffeine or beta-alanine, consider a mix like Jacked Factory’s Nitrosurge Build. If your stomach doesn’t agree with sweeteners and additives, a natural pre-workout is a safer bet. Sometimes, too much of one thing can negatively impact your experience or lead to side effects, such as jitters or stomach discomfort, which is why it’s important to see how your body reacts to pre-workout ingredients and choose a mix accordingly.
Form
Think about how you want to take pre-workout. Do you prefer mixing powders with water or consuming everything you need in the form of a pill? Maybe you’re looking for a ready-to-drink option for extra convenience. Choose the form that fits your lifestyle and habits.
Price
Check out the price tag and see if it matches your budget. Higher prices might mean premium ingredients or extra features, but you can still find quality options without breaking the bank.
Is Pre-Workout Safe To Consume?
Before adding pre-workout to your routine, you should first be mindful of the supplement industry’s inherent vagueness “It’s important to keep in mind that the U.S. Food and Drug Administration does not regulate these supplements,” says Werner. Because “very little oversight on the integrity or quality of ingredients” exists, it’s important to look critically at all your options before using pre-workout. You should consider not only what you’re taking, but why you’re taking it and how it makes you feel.
Is It Okay To Have Pre-Workout Every Day?
While it can provide a boost of energy and focus for your workouts, using pre-workout daily can lead to dependence or tolerance buildup. It’s important to give your body breaks every so often and not become reliant on supplements for energy.
