Much like protein powder, the best pre-workout powders on the market today are a far cry from what they were in the early aughts. The first time I was introduced to pre-workout was during my freshman year of college, when a fellow member of the wrestling team peer-pressured kindly encouraged me to suck down a shaker tin full of ambiguous, neon-blue liquid before a group lift. Did I feel like my face was peeling off? Yes. Did I get an Arnold-esque, skin-splitting pump that would set me on a path of meatheaddery for the rest of my life? Also yes.
Pre-workouts, for any non-gym rats out there, are supplements folks take before—you guessed it—working out. Typically, pre-workout has two main purposes: increasing energy and helping achieve bigger “pumps,” or the (temporary) swollen feeling and appearance of your muscles during or after working out, caused by blood rushing into the muscles you’re exercising.
The Best Pre-Workouts, at a Glance:
Looking for Something Specific?
Because there are so many potions and powders out there, we put together this list of our personal favorite pre-workout picks, which I—along with my network of personal trainers, competitive athletes, and general-purpose meatheads—have tested ad nauseam over the years. I’ve also personally ingested countless tubs of the picks below because I’m a sick, sick man to help better serve you, our dear readers, with the best anecdotal reviews and bro-scientific rundowns on the web. And, while we’re currently striving for our PHDs (Pretty Huge Delts), we’re very much not doctors, so you should always consult a healthcare professional before taking any sort of supplement. So ready your shaker cup, pop on an old Ronnie Coleman video, and let’s get down to business.
The Best Pre-Workout Overall: Gorilla Mind Gorilla Mode
I’ll probably get some Broccoli Head accusations for this one nabbing the top spot, but when it comes to ingredients, it’s tough to beat Gorilla Mind’s Gorilla Mode Pre-Workout. With a whopping 10,000mg of L-citrulline and 400mg of caffeine per two-scoop serving, you’re in for some major pumps and (possibly too much) energy. Plus, there’s a decent amount of electrolytes and five grams of creatine per two-scoop serving, which means on days I take Gorilla Mode, I can skip supplementing with creatine on top of that. To top it off, in my experience, the flavor offerings are decent, and it mixes really well. Unfortunately, 400mg of caffeine is a little much for me, so I often do one scoop of Gorilla Mode and one scoop of Gorilla Mode Nitric, which is the caffeine-free version, so I can snag all the pump-inducing benefits but still go to sleep at night.
The Best Non-Stim Pre-Workout: Transparent Labs PUMP
To me, everything from Transparent Labs feels like The Gentleman’s Choice—and while that’s probably from the heavily advertised third-party testing and how neat and clean the packaging is, the brand’s pre-workout is nothing to scoff at. With a healthy 8,000mg of L-citruline, along with arginine nitrate and betaine, I’ve gotten some absolutely bulbous pumps from this stuff. The best part is that since there’s no caffeine in the formula, I can take this after 6 p.m. and still get a restful night’s sleep. Conversely, if I’m working out in the morning, I can either pop a caffeine pill or chug a Celsius to get an energy boost as well. The only thing I’d change would be to add a more comprehensive electrolyte package, but since this is a pre-workout and not a hydration supplement, I can’t really complain.
The Best Value Pre-Workout: Nutricost PRE
I’ve said it before, and I’ll say it again: Nutricost is my go-to brand for affordable supplements. I love both their stim and non-stim pre-workout complexes—and not just because the price is most definitely right. There are a ton of heartily dosed pump and stimulant compounds in both products which deliver top-tier pumps and loads of energy. I probably use the PRE-SF (SF meaning “stimulant-free”) three to four times a week in conjunction with a few other pre-workouts in my rotation, and slug some PRE on days when I get to workout in the morning or when I’m generally lacking energy.
The Best Pre-Workout for Beginners: Cellucor C4 Sport
Even if you had no idea what pre-workout was before you read this article, you’re probably aware of C4 in some capacity, whether you saw it in a locker room, sold behind the counter at a gym, or as part of a meme wherein a bunch of pajama-clad Gen-Z teens hog a bench during peak hours. Jokes aside, this is probably where many folks got introduced to pre-workout—it’s certainly the first one I tried—and it’s a solid beginner’s product, especially if you’re not sure whether or not you’re going to like taking pre-workout at all. For seasoned guzzlers, it’s got caffeine and some pump products (along with some itch-inducing beta-alanine), so it’ll get you going in a pinch. For novices, it’s a great gateway product.
The Best No-Frills Pre-Workout: Jacked Factory Nitro Surge
The best thing about Jacked Factory’s Nitro Surge—besides the sweet company name—is the short-and-sweet ingredients list. It’s got everything you need, and nothing more, with a tolerable (for me) dose of caffeine at 180mg per scoop. I’d love it if it had a touch more L-citrulline per scoop, but anecdotally, this stuff gives me great pumps every time. Plus, it’s very affordable, comes in a ton of different flavors, and (this is really anecdotal) the last three tubs I got, the scooper was always always at the top. My only gripe is also the thing I love most about it: The ingredient list is so short, you could probably snag the individual components from Nutricost and make it yourself. (However, that’s a huge pain in the ass, so I’ll stick with Nitro Surge.)
The Best Tasting Pre-Workout: Legion Pulse
If taste is your number-one priority when it comes to pre-workout, you’re generally going to be out of luck, since not many of the products on the market today are super enjoyable to drink, IMO. However, Legion’s Pulse is an exception: With a laundry list of flavor options that also seem to be perpetually on sale, there’s truly something for everyone here. Additionally, the ingredients are well-dosed, and cover all the major bases when it comes to big pumps and loads of energy. It’s not my go-to pre-workout, but one of my gym buddies absolutely swears by this stuff and refuses to drink anything else. (He’s also more jacked than I am, so maybe I should give it another go.)
What to Look for in a Pre-Workout
Back when I started taking pre-workout, the supplement market was the Wild West—and to a large extent, it still is—and companies were whacking handfuls of dubious chemicals and powders into their formulas that were essentially amphetamine derivatives marketed as health aids (most infamously, DMAA, but was yanked from the market years ago). These days, there are slightly higher standards out there—though slightly being the operative word. That’s why it helps to a) look for reputable brands with third-party ingredient testing, b) do some research on whatever chemicals you plan on ingesting, and c) always consult your medical provider before taking anything.
The main mechanism by which pre-workouts increase energy is caffeine—which has a boatload of studies showing it can increase energy and performance—in often insomnia-inducing doses. To increase the pump, brands use cocktails of purported nitric oxide boosters and vasodilators, including L-citrulline, L-arginine, betaine, and a host of other compounds with (sometimes inconclusive) science to back up a lot of their claims.
As far as taste goes for pre-workouts, they’re… generally bad—not gonna lie, boys. Many of these compounds are bitter and downright nasty, which is why you’ll see flavors intended to mask the tastes ranging from White Gummy Bear to Bomb Popsicle. (However, there are some less-bad ones that almost break into the drink-for-fun category, which we noted above.)
How to Use Pre-Workout
Personally, I like taking pre-workout right before I leave the house to go to the gym, since it’s about a 20-minute walk from door to door, so the caffeine hits me about 10 minutes after I get to the gym. Austin Day—ACE-certified personal trainer, BJJ competitor, and coach at Performance360 in San Diego—likes to drink his pre-workout while warming up. “I drink it slowly, so I usually finish it a couple sets into my first lift,” he says. “I drink it to get absolutely dialed in—I let the caffeine hit my system, turn the speakers up, and get to work.” And as always, remember to consult your medical provider before taking any supplements.
How We Tested
I personally tested each of the picks above, racking up countless over-caffeinated hours in the gym. I also consulted with my network of testers, which includes my fellow office gym rats; former NCAA athletes; NASM- and ACE-certified trainers; marathon runners; and competitive powerlifters, strongmen, and BJJ grapplers.
