If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional. A pre-workout is a supplement meant to enhance performance during your training session. Certain pre-workouts are meant to be all-purpose, while others hone in on a specific aspect of your training that you may want to improve.

For example, some pre-workouts are aimed specifically at increasing your mental focus , while others are meant to improve muscle mass and endurance. Generally speaking, most pre-workouts — except the non-stim pre-workouts — contain ingredients like caffeine that are meant to give you a big energy boost.

You typically take your pre-mixed supplement — or mix the pre-workout powder into your shake or water — about 30 or 45 minutes before your workout.

There are no set guidelines for pre-workout ingredients so companies are free to choose their own ingredients and dosages, which can vary widely.

You can typically expect some combination of ingredients like caffeine, branched-chain amino acids , beta-alanine , nitrates, different plant extracts, and creatine. Supplements do not have to be approved by the U. Food and Drug Administration FDA.

Still, once they hit the market, the FDA can perform checks on companies regarding labeling requirements. For example, excess caffeine can cause jitters or nausea and may even increase anxiety in some lifters.

Green tea extract may be a great pick for you. It also boasts the amino acid L-theanine — which is often touted as improving focus — and antioxidants, which may help support recovery after all that work.

Watermelon contains the amino acid citrulline. Citrulline is a non-essential amino acid, meaning that your body does produce some on its own. Still, due to its potential to give you a better pump , you might want a splash of extra watermelon goodness in your pre-workout.

Beetroot juice comes from where it sounds like they come from — beets. The more endurance and more efficient breathing you have, the better your workout is bound to be.

And beets, of all things, can help you get there. Betaine, also known as trimethylglycine, found in foods like spinach , beets, sweet potato , and quinoa. It is a non-essential nutrient — meaning that your body can produce it in some amounts.

Your pre-workout can incorporate any combination of these ingredients or their extracts to provide this nutrient. Adding betaine to your pre-workout can potentially have a positive effect on muscle size , work capacity , and power. Cocoa extract contains high quantities of t he antioxidant epicatechin.

Ingredients in Naked Energy like caffeine, beta-alanine, and creatine, can promote faster healing and help your sore muscles recover more rapidly. Faster recovery time means less down time between workouts, and better performance at the gym each time 3.

This depends on a number of factors, including your tolerance towards caffeine and how long you've been taking pre-workout for.

The amount of caffeine per serving of Naked Energy is enough to provide you with substantial energy while still being a healthy, safe amount. If your usual workout tends to last about 2 hours, Naked Energy will provide enough energy to help you perform at your best and carry you through.

Some other brands will use synthetically created caffeine. However, the caffeine we use in Naked Energy is natural and sourced from unroasted coffee beans. Naked Energy only contains 10 ingredients, which are all displayed on the 'supplement facts' table on the product label. There are no hidden extras or additives added to Naked Energy.

If you're looking to take your workouts to the next level and perform at your highest level, Naked Energy is for you. Our pre-workout supplement only contains premium ingredients to produce a pure formula that provides the energy you need to take your workouts to the next level.

Please check with your physician before consuming if you're sensitive to caffeine or if you're on any prescription medication. Do not consume is pregnant or nursing. Show Search Form Search Search. Canada USA International.

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Regular Pre-Workout. Only 10 premium, Non-GMO, natural ingredients. Nothing artificial. Additives and artificial sweeteners for flavor, color, and mixing. Heavy Metals.

Independent third-party tested. Clean, natural boost in energy. No crash. Jittery feeling from too much added sugar. Energy crash. Quality Dairy Free GMO Free Keto Friendly Soy Free Vegan. Benefits Previous image. Improve Exercise Performance You want that extra edge at the gym, something to keep you going as you push for that extra rep.

One serving contains mg of caffeine per serving, plus 16 grams of carbohydrates, which are primarily from coconut palm sugar and brown rice syrup.

Each serving contains the same amount of caffeine as a cup of home-brewed coffee — a smaller amount than is typical for pre-workout supplements. A single serving also contains sodium chloride, potassium, magnesium, and calcium — electrolytes that play a vital role in hydration 4.

In addition, a single serving contains 1. One serving contains 85 mg of caffeine per scoop in addition to a nitric oxide booster made of a combination of spinach, beet, and kale, all of which provide a source of dietary nitrates.

Dietary nitrates are compounds that positively affect exercise performance when converted to nitric oxide after ingestion. Nitric oxide has been found to increase blood flow to working muscles, improve oxygen efficiency during exercise, and reduce time to exhaustion 7 , 8.

This plant-based supplement also contains vitamins B12, C, and K and an antioxidant blend. Just keep in mind that this product contains erythritol, a sugar alcohol, which some people may prefer to avoid. One serving contains 5 grams of creatine, 1.

This pre-workout is our pick for the best for recovery because it contains L-citrulline , a nonessential amino acid that may aid recovery by reducing muscle soreness after exercise 9 , The additions of creatine and beta-alanine also offer performance-enhancing benefits.

At the recommended intake of 3—5 grams per day, creatine has been found to act as a performance-enhancing compound that also increases lean muscle mass when used in combination with short, high intensity exercise bouts Additionally, beta-alanine has a performance-enhancing effect through mechanisms that delay muscle fatigue.

Research suggests that doses of 4—6 grams per day for 2—4 weeks are the most effective One scoop contains 75 mg of caffeine and 5 grams of TruBeet Beet Root Extract. Because it contains beetroot — a source of dietary nitrates that may have a positive effect on endurance exercise performance — this our top choice pre-workout for endurance exercise 13 , The powder is sweetened with a combination of sugar and stevia leaf and is free of artificial flavors and colors.

Promix Pre-Workout comes in six flavors, all of which are third-party tested. The Lemon flavor is also NSF Certified for Sport. One serving of this pre-workout supplement contains mg of caffeine and 3. A single serving also includes 1 gram of taurine , an amino acid that may help reduce delayed onset muscle soreness This supplement is our top pick for focus because it also contains L-tyrosine , a nonessential amino acid that may have a positive effect on cognitive function 16 , One drawback is the higher dose of beta-alanine, which can cause a tingling sensation known as paraesthesia.

One flavor, Strawberry Lemonade, is also NSF Certified for Sport. One serving of this pre-workout contains mg of caffeine, 2. Beta-alanine has been found to affect muscle fatigue and improve strength performance when taken at the recommended dose of 4—6 grams per day for 2—4 weeks.

However, it can cause uncomfortable side effects in some people Gnarly Pre-Workout also contains citrulline malate, a compound that may have a positive effect on performance during high intensity exercise. Citrulline malate has been found to improve blood flow to working muscles while also reducing fatigue during high intensity exercise and strength training.

However, research is mixed regarding dose and effectiveness 18 , Ascent Pre-Workout is third-party tested and Informed Sport Certified. One serving contains mg of caffeine and 5 grams of protein from whey protein isolate.

While the caffeine in this pre-workout does offer a performance boost, the minimal protein per serving is unlikely to affect performance or recovery. However, the supplement can still contribute to total daily protein intake to support muscle protein synthesis 4 , 20 , 21 , With mg of caffeine per serving, Pre-Kaged is higher in caffeine than many other pre-workouts.

Up to mg of caffeine per day has been found to be safe for consumption, with milligrams per kilogram of body weight providing a guide for customizing based on individual needs. Research shows that 1. Pre-Kaged Pre-Workout also contains L-citrulline, BCAAs, beta-alanine, creatine HCL, and a proprietary blend of antioxidants.

Vital Performance PRE is a pre-workout supplement in the sport-specific line of the Vital Proteins brand. A 2-scoop gram serving of the pre-workout powder contains mg of caffeine and 1.

It also provides 5 grams of BCAAs and 5 grams of collagen peptides. The addition of collagen to this pre-workout supplement makes it our top choice for injury prevention. Collagen plays an important role in the function of connective tissue.

Research suggests that collagen supplementation may be beneficial for injury prevention and have a positive effect on joint health 25 , 26 , True Athlete Natural Energized Training Formula 2.

One serving contains 3 grams of micronized creatine monohydrate, 1. It also includes nitrates from beetroot extract. The powder is available in one flavor, Fruit Punch, and is free of artificial sweeteners and flavors. Its lower price point makes it our top choice for a budget-friendly pre-workout.

This approach may be cumbersome for those who are looking for a simple pre-workout supplement routine. However, the ability to split the ingredients based on individual needs may be appealing to some. The combination includes creatine, an amino acid complex, and a sustained-release formulation of beta-alanine.

All three formulations are caffeine-free, making this our top choice for those looking to avoid caffeine. In addition, all three products are third-party tested and NSF Certified for Sport. One serving of the bundle provides 1.

As Kelly Jones, MS, RD, performance dietitian and owner of StudentAthleteNutrition. Checking labels and product websites is the best way to confirm that the product you choose is third-party tested.

Pre-workout supplements can offer a variety of performance benefits, depending on their active ingredients and the amounts they contain. Common ingredients in pre-workout supplements, such as caffeine, beta-alanine, and creatine, may have a positive effect on performance when taken in the amounts recommended in the research 28 , Research suggests that caffeine has an effect on perceived effort, beta-alanine has an effect on fatigue during high intensity exercise, and creatine contributes to increases in strength when taken over a period of time 12 , 23 , Additional pre-workout ingredients, such as tyrosine, may influence cognitive function, and others, such as nitrates, may have a positive effect on endurance 7 , 8 , For this reason, prioritizing diet and recovery before adding a pre-workout supplement is the most advantageous approach for performance.

Always talk with a sports dietitian or another healthcare professional before taking a supplement. Because pre-workout supplements vary in ingredient composition, it can be difficult to compare brands and dosages. Knowing which ingredients impact performance can help you determine which supplement is best for you.

Caffeine is a known central nervous stimulant that offers a performance benefit when taken prior to exercise. Be sure to look for a pre-workout that contains the optimal caffeine dose according to research Beta-alanine is a nonessential amino acid that plays a role in buffering muscle pH during high intensity exercise such as sprinting.

Nitrates are found in foods such as beets, celery, and leafy green vegetables like spinach. Nitrates enhance performance by acting to dilate blood vessels and increase blood flow.

Its effect is not as immediate as those of other compounds, such as caffeine. Research indicates that creatine monohydrate must be taken over a consistent period of time to have a performance benefit 11 , It will take, depending on the individual, about 30 days to saturate the muscles with a creatine dose of 3—5 grams daily.

Other ingredients, such as proprietary antioxidant blends, herbs, and high dose vitamins and minerals, require more research to confirm their effectiveness for supporting athletic performance.

Potential side effects from pre-workout supplements depend on the ingredient types and amounts found in the supplement. Some common ingredients can result in side effects that may be unpleasant for some people. Common ingredients in pre-workout supplements and their potential side effects are listed below.

Pre-workout supplements may be appropriate for both untrained and trained people looking for a performance boost. Ingredient formulations will greatly influence the effects of the pre-workout supplement.

Pre-workout supplements often contain stimulants, such as caffeine, that may not be appropriate for some people. Anyone with a chronic health condition, such as heart disease or high blood pressure, and anyone who is pregnant or nursing should consult a sports dietitian or another healthcare professional before taking a pre-workout supplement.

Multi-ingredient pre-workout supplements have different ingredient amounts and variations that influence their effectiveness. Additionally, many pre-workout supplements include creatine in combination with other ingredients that also affect performance.

Other pre-workout ingredients, such as caffeine and beta-alanine, can have more immediate effects. This may make them more appropriate options for those who are looking for a performance boost after a single serving.

Before adding a pre-workout supplement to your routine, consider your nutritional needs and fitness goals. Optimal nutrition and improved fitness depend on a balanced diet that meets your individual needs.

In addition to maintaining a nutritious diet, allowing enough time for recovery after workouts is essential. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

View prices, pros and cons, workout uses, ingredients, and more. Natural pre-workout supplements can really enhance and add a boost to performance. When selecting the right ingredients, combination and amounts at the right times it can really make a difference.

Give it a shot [pun intended] and experiment with it to see the benefit yourself! An 8-ounce cup of green tea with a dash of honey is a great option for a pre-workout.

Since it has a lower dose of caffeine about mg per cup it can still give you the same benefit as would a pre-workout. Pre-workouts typically contain ingredients that are derived from natural sources, such as plants, herbs, or whole foods, and are minimally processed. The goal of a natural pre-workout is to provide the body with the nutrients and energy it needs to perform at its best, without relying on synthetic chemicals or additives that may have potential side effects.

Natural pre-workouts are often preferred by people who are looking for a more holistic approach to fitness and wellness, or who have concerns about the safety or efficacy of synthetic supplements. Eating a balanced meal: Consuming a well-balanced meal that includes complex carbohydrates, protein, and healthy fats can provide sustained energy for your workout.

Complex carbohydrates such as brown rice, sweet potatoes, or quinoa can provide a steady source of fuel for your muscles.

Staying hydrated: Drinking plenty of water before, during, and after your workout can help prevent dehydration, which can cause fatigue and decreased performance. Snacking on fruit: Eating a piece of fruit about minutes before your workout, such as a banana, apple, or orange, can provide a quick source of energy due to their natural sugars and carbohydrates.

Fruits also contain essential vitamins and minerals that can support overall health and performance. Coffee can work as a pre-workout supplement for some people.

Coffee contains caffeine, a natural stimulant that can improve energy levels, mental focus, and athletic performance. However, it's important to note that individual responses to caffeine can vary. In just one cup of coffee there is about 95 mg of caffeine.

Christa Brown is the owner of Christa Brown Nutrition and Consultants LLC with a practice focus on diabetes management and content development for brands and fitness influencers.

Being someone who has struggled with prediabetes, she uses her journey to help make nutrition easy to understand and above all else, relatable for the consumer.

People describe her as a trailblazing spark-plug full of happy energy and it bleeds into every part of her work. How to Stay Energized Throughout the Day Using these 10 Tips. Close Cart Cart. Ready to feel your best? Shop now. The Best Natural Pre-Workout to Crush Your Gym Sesh.

The top ones include: Caffeine: This natural stimulant is found in coffee, tea, and many other plants. FAQS What can I substitute for pre-workout?

What is a natural pre-workout? How can I get energy for gym without caffeine? Does coffee work as a pre-workout? Related Links Guest, N. et al. International society of sports nutrition position stand: caffeine and exercise performance.

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doi: PMID: Zhang B, Liu Y, Wang X, Deng Y, Zheng X. Cognition and Brain Activation in Response to Various Doses of Caffeine: A Near-Infrared Spectroscopy Study. Front Psychol. PMID: ; PMCID: PMC Ghiasvand R, Askari G, Malekzadeh J, Hajishafiee M, Daneshvar P, Akbari F, Bahreynian M.

Effects of Six Weeks of β-alanine Administration on VO 2 max, Time to Exhaustion and Lactate Concentrations in Physical Education Students. Int J Prev Med. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training.

J Appl Physiol Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise.

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