9 Best Pre-Workout Supplements

While there are many pre-workout options to chose from, most are available in powder form. We evaluated our choices based on the following criteria:

✔️ Third-party tested: Again, the FDA is not authorized to approve dietary supplements for safety and effectiveness before they are sold to the public. Plus, dietary supplements are not subject to the same strict FDA regulations as drugs. This means that as a consumer, it’s important to do your research on the supplement you choose to purchase to ensure that it has been tested for purity, potency and safety.

We only looked at companies that conduct third-party testing by credible institutions such as USP, NSF, Consumer Lab, Labdoor and Informed-Choice and Informed Sport to ensure quality standards and that what is on the product label is in fact what consumers are purchasing. We reviewed marketing claims, ingredient lists and product quality and prioritized companies that test for heavy metals, pesticide and herbicide contamination, among others items of concern.

✔️ Types of pre-workout supplement: We looked for a variety of forms of pre-workout supplements that could accommodate a range of dietary preferences, including a range of caffeine levels. The majority are available as a powder and we looked for brands that mixed easily into water, since that is the popular way to use them.

✔️ Ingredients: We prioritized companies that use better quality ingredients, free from artificial preservatives, sweeteners, fillers, synthetic dyes and colors.

When it comes to using pre-workout supplements for exercise, the typical recommendation for consumption is "30 to 60 minutes prior to exercise, especially if the primary ingredient is caffeine," Asche says. While the ingredient mix in pre-workout supplements vary, Asche explains some of the common ingredients found in these supplements and how they may help your overall performance.

✔️ Caffeine: Many athletes we spoke with report caffeine being one of the most important ingredients for workout energy and focus. According to Asche, caffeine "is an ergogenic aid shown to enhance athletic performance by stimulating the central nervous system. It can improve attention, alertness and focus, as well as endurance performance." According to the FDA, a limit of up to 400 milligrams a day is generally not associated with dangerous or negative side effects, although some individuals are more sensitive to caffeine than others and should consume lower amounts.

✔️ Beta-alanine: An amino acid involved in the process of carnosine synthesis, according to Asche, "this means that supplementing it, such as in a pre-workout, can subsequently boost your carnosine stores in your skeletal muscle. More carnosine helps us endure intense exercise for longer periods." Take note that beta-alanine can create an itchiness and tingling sensation, also called paresthesia, especially in high doses.

✔️ L-citrulline: A precursor to L-arginine, it is heavily involved in nitric oxide synthesis. "Nitric oxide helps dilate blood vessels and improve circulation and oxygen availability to the muscles," Asche says. "Research is mixed on the benefits of citrulline on athletic performance, however current evidence does show citrulline malate to be beneficial in reducing muscle soreness at 24 and 48 hours post-exercise. Performance benefits have also been seen in healthy adult men performing high intensity anaerobic exercises."

✔️Creatine: "This is a compound formed through protein metabolism; it is naturally occurring in your body and plays a key role in supplying energy to muscles," Asche says. She adds that it is a common ingredient in pre-workouts because it can "improve focus, strength and muscle mass, as well as improve muscle recovery, but it doesn’t necessary have to be consumed pre-workout." Unlike caffeine, you won’t get an immediate benefit from taking creatine (30 to 60 minutes). This is something you’ll notice improvements from after taking it consistently for several weeks to months.

✔️ Dietary sources of ingredients found in pre-workout supplements: If you prefer to get your pre-workout energy from food sources over taking a supplement or consuming them together, you can get your caffeine from everyday sources such as coffee, espresso or tea. Studies show that caffeine consumed as a pre-workout boost is most effective when consumed approximately 60 minutes before exercise. Asche says good food sources of citrulline include watermelon, cucumber and squash, and beta-alanine can be found in fish, poultry and meat. Dietary sources of nitrates can be found in foods like beets or beetroot juice.

As with all supplements, it is important to discuss adding anything new to your daily regimen with your healthcare provider. Some individuals are more sensitive to certain ingredients that pre-workouts supplements can contain. Below is a list of items to be aware of.

✔️ Always be a label reader. Many people are sensitive to caffeine and other stimulants found in pre-workout supplements which is why it is important to stick with recommend dosages. The degree of caffeine found in these products can vary by a significant amount and high caffeine counts should be avoided in caffeine sensitive individuals. As always, make sure to read labels and also watch out for ingredients such as sugar and sodium which can add up, especially if multiple doses are being consumed daily.

✔️ Pay attention to ingredient lists. Asche recommends avoiding pre-workout supplements that only list a proprietary blend and do not list out the amounts of each ingredient. "You run the risk of having far too much or far too little of each compound that you’ll either notice adverse effects (for example, side effects of excess caffeine) or you won’t notice any benefit."

✔️ Potential GI triggers. Asche advises athletes who struggle with IBS or IBD to avoid ingredients like caffeine, artificial sweeteners and sugar alcohols in pre-workout supplements due to increased risk of GI issues during exercise.

✔️ Beta-alanine "itch" sensation. Saba cautions that some people may be sensitive to beta-alanine which can cause an overpowering, tingling sensation that may last up to one hour or more. The tingling sensation is known as paresthesia, as explained above, and while some people are looking for this sensation in a pre-workout supplement others look to avoid it.

As a registered dietitian, Amy Fischer has worked with thousands of patients to improve their health through whole foods and a nutritious diet. She believes that food is to be enjoyed whatever your diet goals may be and that ideally the focus should be on improving overall health, eating and living better. She has written about other supplements for Good Housekeeping, including creatine, magnesium and fish oil.