The best pre-workout supplements in 2025, tested and reviewed by a registered dietitian
If nearly 8 out of 10 gym-goers are reaching for pre-workout supplements, there's got to be something to it, right? These multi-ingredient blends promise a lot: more energy, honed focus, reduced time to fatigue and optimized pathways for muscular power and cardiovascular endurance. Of course, the question is — do the best pre-workouts live up to the hype?
"Pre-workout supplements can be effective depending upon the ingredients, dose and timing," says Marie Spano, a sports performance nutritionist who works with professional athletes in Atlanta. "Common effective ingredients found in pre-workout supplements include caffeine, creatine, beta-alanine, citrulline malate, nitrate and fast-acting carbohydrates. These ingredients can help you feel more alert, open up blood vessels, improve blood flow and provide fast-acting energy."
In fact, a 2024 review study on the effectiveness and risks of using common pre-workout supplements found that "the majority of the most common supplements" produce favorable exercise-related results with low potential for health-related risk (although it's important to talk to your doctor about your specific situation). This means that high-quality pre-workouts aren't only for pumped-up gym bros chasing PRs. Whether you're lifting heavy, running long or just trying to squeeze the most out of your workout, the right formula can make a difference.
As a registered dietitian with 20 years experience hitting the weights, I'll admit I'm late to the pre-workout game. Until recently, my only pre-workout was a shot of cafecito — sweet Cuban coffee — but with mounting research supporting the potential benefits of such products, I figured it was time to dig into the market and give the top options a critical, expert-driven eye.
The reality is, every brand is vying hard for your money. They use eye-catching labels, high-performance promises and clever marketing, all of which make it difficult to decipher what's real and what's gimmick. Ultimately, that's why I went to work to sift the wheat from the chaff. I consulted two additional registered dietitians with expertise in sport performance, researched the current science and put 12 popular products to the test during my own training schedule. While I didn't find every product lived up to the hype, there were a few that rose through the rankings and may be worth adding to your routine. Here are the best pre-workout supplements I tested for a variety of fitness goals and nutritional needs.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Update, July 1, 2025: We checked all product prices and availability. Our No. 1 pick for best overall pre-workout supplement is unchanged.
The world of pre-workouts is as diverse as the athletes who use them. Depending on your fitness goals, preferences and sensitivities, different pre-workout supplements cater to specific needs. Here's a quick guide to the most common types:
Stimulant-based pre-workouts: These pre-workouts are fueled by caffeine, providing a significant energy boost to power through intense workouts. They're perfect for those who need a quick pick-me-up or extra drive during high-intensity sessions.
Stimulant-free or low-stimulant pre-workouts: Ideal for individuals sensitive to caffeine or who prefer to avoid it altogether, these supplements rely on ingredients like vitamin B12 or PeakATP to enhance the body’s natural ATP production. They provide a steady energy boost without the jitters or crashes associated with stimulants.
Pump-focused pre-workouts: Designed for bodybuilders or those prioritizing muscle growth and strength, these pre-workouts are rich in nitric oxide boosters. These compounds increase blood flow, leading to improved muscle appearance and impressive "pumps" during your workout.
Natural or "clean" pre-workouts: Natural pre-workouts are free from artificial additives making them ideal for the health-conscious or anyone who prefers plant-derived ingredients. They have a shorter ingredient list and provide natural components to provide energy.
Nootropic or focus-enhancement pre-workouts: These pre-workouts include brain-boosting ingredients called nootropics. Enhancing focus and mental clarity allows you to stay sharp and distraction-free during your workout.
Picking the perfect pre-workout supplement means navigating a maze of flashy labels and endless promises. If you're seeking a product to fuel your workouts, boost endurance or support muscle gains, understanding these key factors can simplify your decision:
"Caffeine levels in pre-workout supplements will often vary somewhere between 100 to 300 mg per serving, which is equivalent to roughly one to three cups of coffee," explains Erik Bustillo, a registered dietitian and certified strength coach. "This range provides a dose that can create a strong stimulant effect, comparable to a high-caffeine energy drink. Such doses are intended to improve focus, alertness and endurance during exercise, helping users sustain energy throughout their workouts."
Caffeine is one of the most well-researched ingredients for enhancing exercise performance. However, it’s important to know your own tolerance. Too much caffeine can lead to jitters, restlessness or an increased heart rate. If you're unsure, start with half a serving of any given pre-workout to test your tolerance.
As Spano mentioned, pre-workouts commonly include ingredients like caffeine, creatine, beta-alanine, citrulline malate, nitrate and fast-acting carbohydrates, but it's not just the ingredients themselves that are important, but the specific dosage levels of the ingredients in question.
The International Society of Sports Nutrition (ISSN) recommends beta-alanine dosages of at least 1.6 grams per serving to help reduce muscular fatigue. This threshold guided our evaluations of the pre-workout products we tested.
Supplementing with nitric oxide precursors — particularly L-citrulline and nitrates, with less evidence supporting the use of L-arginine — has been shown to improve muscle strength and performance by enhancing vascular blood flow. "Anecdotally, most of the athletes I work with take pre-workout supplements to feel alert and awake. Some also like the tingling feeling of beta-alanine prior to working out and the pumped feeling of nitric oxide precursors," Spano says. Research suggests that L-citrulline is most effective at doses of at least 3 grams per day, with optimal benefits closer to 8 grams. However, it's worth noting that L-arginine alone is less effective as an ergogenic aid.
Some pre-workouts include essential amino acids (EAAs) or branched-chain amino acids (BCAAs) for muscle preservation and recovery. Bustillo explains, "These ingredients may help preserve muscle mass and promote recovery. Keep in mind, ideally, we would consume enough of these amino acids from the protein in our diet." While not essential in pre-workouts, EAAs and BCAAs can be a useful bonus for those looking to maximize muscle recovery.
Additional ingredients like creatine or electrolytes may help enhance workout performance and muscle-building while reducing the need to take separate supplements. However, these are typically "add-ons" to the standard caffeine, beta-alanine and nitric oxide precursors that may make specific products more appropriate for strength training or endurance-focused workouts.
Let’s be honest — if your pre-workout tastes terrible, you're probably not going to stick with it. Fortunately, most pre-workouts come in a bunch of fruity flavors making them easy to sip on before hitting the gym. They're usually sweetened with zero-calorie options like sucralose or stevia, so you get all the flavor without the added sugar.
Fitness goals
Your fitness goals play a huge role in choosing the right pre-workout. Are you chasing longer workouts, bigger gains or shedding fat? Here's how to match your goals with the right product:
Endurance: Look for a pre-workout that sustains energy and improves stamina. Ingredients like beta-alanine and electrolytes are great for keeping you going through long sessions. Higher levels of caffeine may also keep your energy levels up during extended sessions.
Muscle gain: For building strength and size, opt for a product loaded with nitric oxide boosters to improve blood flow, along with ingredients that enhance focus and support muscular strength.
Not everyone loves the buzz of caffeine, and that's where non-stimulant pre-workouts come in. These options are great for anyone sensitive to stimulants or who prefers to avoid caffeine altogether. Instead of caffeine, they often rely on ingredients like vitamin B12, PeakATP which helps boost the body's natural ATP production, or sugar to provide a more subtle energy lift.
That said, it's hard to beat caffeine when it comes to delivering a powerful energy boost and enhancing performance. While non-stimulant pre-workouts are a solid alternative, they typically don't pack the same punch as their stimulant-based counterparts. Still, they're a fantastic option for those looking for a gentler approach to pre-workout energy.
Unlike prescription medications, supplement manufacturers aren't required to undergo rigorous testing to verify their products' claims or ingredient accuracy. However, many reputable brands choose to perform third-party testing to reassure consumers that what's on the label is truly what's inside the bottle.
Third-party testing involves independent laboratories assessing supplements for quality, potency and purity. These tests help ensure the product is free from contaminants and meets the claims made by the manufacturer.
Most health care professionals, myself included, recommend selecting supplements that are third-party tested to give you peace of mind about safety and efficacy. When shopping, look for the Good Manufacturing Practices (GMP) seal or certifications from organizations like National Sanitation Foundation (NSF) International, as these are strong indicators of a trustworthy product. Athletes should also consider supplements with NSF or Informed Sport certifications to ensure the products have been tested and are free from any banned substances.
Even the best pre-workout product won't work for you if it causes unpleasant side effects. Thankfully, there are plenty of options available that won't leave you with a heavy stomach or discomfort. However, it's important to understand what you might encounter when using pre-workouts.
One common ingredient, beta-alanine, often causes a harmless side effect called paresthesia — a tingling or itchy sensation that can occur in your hands, feet, face or even all over your body. While some people find this feeling motivating, others may find it distracting.
Another ingredient, niacin, can cause what’s known as a niacin flush, a warm, tingling sensation similar to beta-alanine's effects. Additionally, artificial sweeteners found in many pre-workout supplements may lead to digestive upset, though this varies greatly from person to person.
Understanding these potential effects can help you choose a product that aligns with your preferences and tolerances, ensuring a more enjoyable and effective workout experience.
No one wants to struggle with a clumpy or gritty pre-workout — smooth and easy-to-drink is the goal. If your powder doesn't mix well in water, there's a simple fix. Try preparing your pre-workout ahead of time by mixing it in water and letting it sit in the fridge for a few hours. This allows the ingredients to fully dissolve, giving you a smoother, more enjoyable drink when it's time to hit the gym.
To get the most bang for your buck, focus on the servings per container and calculate the cost per serving. Simply divide the total price by the number of servings to understand how much you're really paying for each dose. This will give you a clearer picture of whether the product fits your budget and is worth the investment.
Yahoo takes its testing practices seriously. Every product undergoes thorough vetting and testing to ensure we're offering advice you can trust. For this roundup, we interviewed two experts in sports nutrition and personally tested 12 products to provide a well-rounded and reliable review.
Each pre-workout was taken by myself (a registered dietitian) exactly as instructed on its label 20–30 minutes before a strength or endurance workout. To ensure consistency, all testing was conducted under comparable conditions, using the same equipment, at similar times of day (mid-morning). Each product was carefully assessed based on key factors, including:
Digestive comfort: Did it cause any stomach upset or discomfort?
Flavor: Was it enjoyable, overly sweet or did it leave an aftertaste?
Mixability: Did the powder dissolve well in water without clumping?
Energy levels: How sustained and effective was the energy boost?
Workout impact: What effects were noticeable during the workout, such as focus, endurance or strength?
Each product was rated in these categories to identify the standouts and ultimately select the top choices.
With over 23 years of gym experience, I relied heavily on how the pre-workouts made me feel during workouts and the effects noted. Having never been a regular pre-workout user, I approached this testing with a clean slate and no preconceived notions, allowing me to assess each product without bias.
Whenever possible, my husband also tested the same products on the same day, offering additional feedback and providing a second perspective. His input added depth to our evaluations.
By combining expert insights, structured testing and personal experience, we're confident that this list represents high-quality pre-workout supplements to suit a variety of needs and goals.
Finding the best pre-workout supplements meant testing numerous products, some of which came close to making the cut but fell short in notable areas. While they didn't earn a spot on our list, these pre-workouts have unique qualities that may appeal to certain users. Here's why they stood out — and why they didn't quite make the final rankings.
This product had the potential to be a leader in the natural pre-workout category, particularly for its innovative use of mushroom-based ingredients designed to boost energy and focus. The inclusion of adaptogenic mushrooms is a clever touch for those looking for natural, stimulant-free energy sources.
However, the flavor was a dealbreaker. It was so unappealing that it overshadowed the product's benefits. Perhaps mixing it with something other than water could help improve the taste, but as it stands, the flavor was too much of a hurdle to recommend it as a top choice.
EBoost Pow has a lot going for it, especially in terms of convenience. The single-serve packets are perfect for those who need a grab-and-go option, making it easy to throw into your gym bag or take while traveling. The formula includes 1.6 grams of beta-alanine, beetroot powder and caffeine, which provide a solid foundation for energy and performance enhancement.
But once again, the flavor was its downfall. The unpleasant undertones were distracting enough that I couldn't finish the serving. While the formula is effective, the taste needs refinement before it can compete with the best in the pre-workout market.
Not necessarily. Beginners can benefit from focusing on their natural energy levels and establishing a consistent workout routine before introducing pre-workout supplements. Using a pre-workout right away might make it harder to assess and gauge your natural endurance, recovery needs and energy levels. Once you're familiar with your workout habits and goals, you can assess whether a pre-workout would enhance your performance.
Pre-workout supplements are most effective when consumed 15–30 minutes before exercise. This timing allows the active ingredients to take effect. Mix the recommended serving with water or your preferred beverage to ensure optimal absorption.
If you're doing an intense workout or are sensitive to stimulants, consider starting with half a serving to assess its impact.
Yes, pre-workouts are generally safe for daily use if taken as directed. However, research on long-term daily use beyond eight weeks is limited. Prolonged use of stimulant-heavy pre-workouts may lead to reduced effectiveness or reliance on external energy sources. To avoid this, many experts recommend cycling off pre-workout supplements every 6–8 weeks. During your break, focus on natural energy sources like proper nutrition, hydration and rest.
Not necessarily — they're designed for different purposes. Pre-workouts are formulated to improve exercise performance, with ingredients like beta-alanine and nitric oxide boosters to enhance endurance, strength and focus during workouts. Energy drinks, on the other hand, are more general purpose and often focus on providing a quick energy boost with high caffeine and sugar content.
If your goal is improved workout performance, a pre-workout may be more beneficial. If you're looking for a quick energy lift for daily activities, an energy drink might be sufficient.
Yes, some pre-workouts can cause jitters or crashes, particularly those with high levels of caffeine or stimulants. Jitters are a common side effect when caffeine overstimulates the nervous system, while crashes can occur when its effects wear off suddenly. To avoid these issues:
Start with half the recommended dose to assess your tolerance
Opt for low-stimulant or stimulant-free pre-workout products if you're sensitive to caffeine
Take your pre-workout earlier in the day to avoid interfering with your sleep, which can exacerbate fatigue later
Avoiding high-stimulant formulas can help you stay energized without unwanted side effects.
Erik Bustillo, MS, RD, FISSN, CSC, CF-L2, CPT
Marie Spano, MS, RD, CSCS, CSSD
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.