The 5 Best Pre-Workout Supplements in 2024: Our Tested Reviews

This is the first place most consumers look for in a pre-workout. How much caffeine is this giving me?! There are many different types of caffeine, and they are not all treated the same.

Certain ingredients are included in pre-workouts to assist you in the endurance category. Energy is nice, but we want that energy to last throughout a lengthy workout so we can do some work in the gym.

Ingredients are included in the best pre-workouts to help assist in the strength department. These ingredients are selected to help you get one more rep, maybe put on five more pounds. Strength gains in the gym lead to muscle gains outside of it.

You can be jacked up on caffeine, but if you’re not focused on the task at-hand, it can all be wasted. Nootropics and other cognitive enhancing ingredients are used in the best pre-workout supplements to help you achieve your desired results in the gym.

The pump is what we all strive for in the gym. We want to look huge, right? The best pre-workout supplements include pump enhancing ingredients that are not meant for just show, but a solid pump improves blood flow into your muscles which aids in muscle recovery and growth.

What To Look For in a Pre-Workout?

With the influx of pre-workout supplements, many people are unsure of what they are looking for when they purchase their pre-workout. Our 5 top rated pre-workout list incorporates many areas to give you the best of the best when it comes to an all-in-one pre-workout supplement. These pre-workouts are optimal if you’re a man, woman, looking for energy, strength, focus, pump, endurance, or are looking for a thermogenic pre workout supplement.

Each of those bullet points listed above have certain criteria you want to look for when selecting the right pre-workout for you. We will take you through each of these and give you ideas on what you should look for when buying your pre-workout. Don’t be fooled by pushy sales reps or non-credible websites. Find the correct information you need right here and experience your workouts be taken to the next-level.

Pre Workout Supps for Men

It is not surprising to hear that there are biological differences in a man and a woman. Our make-ups have the same organs and do similar functions, but we do have a set of human behaviors, cognition and body types [source: National Center for Biotechnology Information] Due to these differences, different pre-workouts may be required based on your sex.

Men typically carry more body weight than women. It may take more dosage of certain ingredients to be effective for men versus women. Men may require a heavier dose of stimulants to give them the energy they need to perform optimally at the gym.

The point is, effective pre-workouts will be different for men than women, and vice versa. When purchasing your next pre-workout, and you’re a man, keep in mind that you may want to look for higher, clinically dosed pre-workouts.

Pre-Workouts for Women

Women may be more sensitive to stimulants, and may want to look for a pre-workout with little to no caffeine (yes, I am well aware that there are women who are bigger than men…in that case, knock yourself out with stimulants!)

Pre-workouts for women may require less than the clinical dosage of certain ingredients to be fully effective. What does this mean? Women may be able to purchase “under dosed” pre-workouts, in terms of clinically dosage standards, and still obtain an effective dose for their body type. Thus, they may be able to get more servings or save a few dollars on a pre-workout supplement versus a man.

Taking a Pre Workout for the Energy Benefit

The #1 reason why people use a pre-workout powder is for added energy. The #1 ingredient people look at in any pre-workout is the stimulant we all know as caffeine.

However, it is important to note, there are many different ingredients supplement companies use to provide a boost of energy, including multiple forms of caffeine. Here are just some of the ingredients you want to look for on a supplement facts label that produce energy:

• Caffeine: caffeine does come in various forms, the most popular is Caffeine Anhydrous. Other forms include Infinergy a.k.a. Di-Caffeine Malate and Caffeine Citrate. You may see some company’s utilize a combination of the three. They do this to provide instant energy (Caffeine Anhydrous) and then provide slow-acting energy as you workout (Di-Caffeine Malate). There are no clinical dosages on stimulants, but you will typically see caffeine dosed around 200-350mg per serving. A black cup of coffee contains 90mg of caffeine.
• TeaCrine: this is very similar to caffeine but does have some major differences. It is similar in that it’s energy boosting effects similar to caffeine without the jitters, the crash and the habituation that often accompanies caffeine. Typical dosage of TeaCrine 100mg-150mg.
• DMAA: also known as 1,3-Dimethylamylamine is best described as caffeine on steroids. DMAA, as of 2017, has been banned by the FDA. Typical dosages of DMAA were anywhere from 50mg-100mg.
• DMHA: also known as 2-Aminoisoheptane is the second-coming of DMAA. This is still legal in the US. It is not as strong as DMAA so you will typically find dosages around 125mg-200mg.
• Eria Jarensis: this stimulant is also very similar to DMAA and Ephedra. You will find this coupled with DMHA and caffeine in a lot of pre-workouts to provide a huge rush of energy. Typical dosage of this is 150mg-250mg.

Look for these ingredients on the pre workout powder’s label to determine if it is going to contain an energy rush or an energy dud.

Pre-Workout Supplements for Strength & Muscle Gains

Everyone wants to get stronger when they workout. There are certain ingredients you can look for on your pre-workout label that will help with your overall strength gains. Look for the following ones on your pre-workout label:

• Beta-Alanine: known as the “tingly” ingredient in which it is the one ingredient in your pre-workout that will give you that itchy/tingly feeling that people either love or hate. However, Beta-Alanine has a strength output benefit. When dosed properly it has been shown to increase strength. Effective dosage of Beta Alanine is 3.2g.
• Betaine Anhydrous: this has been shown to improve power output and strength gains. Effective dosage of Betaine is 2.5g.
• Taurine: this is found in many pre-workouts and has been proven to help contribute to overall strength output and gains. Effective dosages of Taurine is between 500mg and 2000mg. Typically you will find this around 1g in pre-workouts.
• Creatine: there are many forms of creatine that you find in your pre-workouts. Creatine is one of the most proven ingredients on the market shown to increase your strength. Effective dosage of creatine varies on the type, but 5g of Creatine Monohydrate and 2g of Creatine HCL. However, some may want a creatine-free preworkout.

Strength gains are important and are an important focus of pre-workout supplements. Be sure to check your labels to ensure you are getting an adequate amount of strength contributing ingredients listed above.

Pre-Workout Supplements for Increased Focus

Maybe one of the most under appreciated areas of a good pre-workout is the cognitive enhancing abilities that it provides. When you look at stimulant free pre-workouts, they rely on focus ingredients to help us get through out workout.

When these are combined with stimulants, such as caffeine (side note: caffeine is a focus ingredient as well as it works with your central nervous system to help sharpen mental alertness), it can provide a laser focus that is incomparable. The following ingredients are common in today’s pre-workouts that contribute to enhancing you cognition:

• L-Tyrosine: an amino acid known for producing an anti-stress effect helps calm you and focus on the task at-hand…the gym and crushing your workout. The most effective dosages of L-Tyrosine are 500-2,000mg. You will typically find this dosed around 1,000mg.
• L-Theanine: yet another amino acid known for it’s relaxation effects. Theanine is found in a lot of pre-workouts along with L-Tyrosine to provide the relaxation needed to crush your workout. Studies show 100-200mg, along side caffeine, tends to be the most effective.
• Choline: this is a molecule known for it’s cognitive enhancing abilities. It is gaining more popularity in the pre-workout market. You can find this in various forms, but they all contribute to improving cognition. Dosages should be 200-500mg.
• Mucuna Pruriens: this is a bean that provides a good source of L-DOPA. This helps clear the mind and acts as an anti-stressor. Typical dosage will vary.
• Huperzine-A: this is a cognitive enhancer that fights against cognitive decline. This is gaining more popularity in the pre-workout market. Recommended dosage is 50-200mcg.
• Nootropics: this is the biggest buzz word in the world of Silicon Valley and the bodybuilding community. More and more companies are incorporating nootropics into their pre-workouts. Examples include Alpha-GPC and Noopept, along with many more. These are awesome enhancements that only help your workout.

It is important to not neglect the focus factor in a pre workout. Look for supplements that contain these ingredients and nootropics to provide the best tunnel vision you can have.

Pre-Workout Supplements for Pump

Arnold Schwarzenegger is famous for his bodybuilding and acting career, but also for his line in “Pumping Iron” when he talks about the Pump being the equivalent to sex. The “pump” provides so much more than just an amazing look to your physique. In fact, the pump plays a much larger role.

When you obtain a good pump from a pre-workout, it means blood is flowing into your muscles bringing them essential nutrients they need to repair, recover and regrow. The following are popular pump activating ingredients to look for in your pre-workout supplement:

• L-Citrulline: this might be the most popular pump ingredient found in pre-workouts. There are various forms of L-Citrulline but they all work the same way to contribute to an increased pump. Clinical dosages of L-Citrulline is 3-5g.
• Agmatine Sulfate: this ingredient serves two functions, one is to increase NO production in the body, and the other is to “mask” pain. You want this so you can bang out one more rep, even if it hurts. Agmatine dosage varies but you will typically find this around 1g.
• HydroMax/GlycerSize (Glycerol Powder): this powder increases the concentration of fluids in your muscles. More and more pre-workout powders are using Glycerol Powder a.k.a. HydroMax as part of their pump enhancing complex. Dosage will vary as there is not a clinical dosage at this time.
• Nitrosigine: this is being used more to improve pumps and vascularity. Dosages of 750mg-1,500mg have been seen. In some pump products, this can be as high as 2,000mg.

Remember, the pump is more than just the look. It is important to your overall growth and physique. Obtain the pump you want through an effective pre-workout containing pump activating ingredients.

Pre-Workout Supplements for Endurance Athletes

If you’re an endurance athlete, you may not want all of the ingredients that promote strength or pump. You may just want ingredients that will help your heart beat longer at faster rates through the use of supplementation. The following ingredients are used in in pre-workouts to help with improving your endurance:

• Caffeine: this is an energy ingredient, but it also works with your central nervous system to provide cognitive benefits and increased endurance. For an endurance athlete, you do not need 200+mg dosage. A dosage of 150mg would suffice. Many times there are other forms of caffeine meant to last longer than Caffeine Anhydrous.
• Beta-Alanine: didn’t we say this was for strength gains? Yes we did, but it has also been show to improve endurance. Dosage should be at 3.2g.
• Taurine: another ingredient we mentioned under strength ingredients, but it also contributes to overall improved endurance. You would want to supplement with 500-2,000mg of Taurine to be effective.
• ElevATP: this is a newer ingredient with a lot of science behind it, that has been proven to enhance mitochondrial ATP production (which is what our body uses for energy). There is not a standard dosage for this, but look for it to be around 200mg.
• Peak O2: another unique, newer ingredient proven to enhance endurance. Peak O2 fights damage from oxidative stress in the body, helping athletes train longer, recover faster and leading to more oxygen uptake. No standard dosage exists but look for this to be 500-1,000mg.

As an endurance athlete, you must look for ingredients that will help contribute to your type of training as it is vastly different than strength training. In fact, a whole other muscle type (slow-twice aka Type 1) is being trained.

Great Tasting Pre-Workout Supplements

In addition to people looking for a solid energy producing pre-workout, maybe equally, people are looking for a good tasting pre-workout drink. Now we caution you, don’t make your pre-workout decision solely based on taste. If that was the case, you might as well buy a container of Kool-Aid.

However, we realize taste is important, so you do want to find one in which you can drink and not have to choke down. Look for pre-workouts with minimal artificial flavors, sweeteners and fillers. These will benefit you most in the long run.

Stimulant vs Non-Stimulant Pre Workouts

Many people are sensitive to stimulants. If you are one of those people, read the energy section above and avoid all those ingredients. Many companies have two variations of their popular pre-workouts. One would include stimulants like caffeine, while the other would be considered a stimulant-free pre-workout, meaning there’s no caffeine or any other “like” ingredients being used.

Another time that stimulant free may be sought after would be if you work out later at night before bed. The use of stimulant pre workout powders at that time of day could affect your sleep. We need proper sleep to help with muscle recovery and HGH production.

This completes our pre-workout supplement rankings for the year 2018. The products listed above earned the right to be in the top 5 category. Each supplement had a great ingredient profile that promoted energy, endurance, strength, focus and pump.

Stay tuned to Fitness Informant throughout the year for updates as new products are tested and reviewed. Thoughts? Comment below!