Pre-workout powders today are very different from those available in the early 2000s. I first tried pre-workout during my freshman year of college. A teammate encouraged me to drink a bright blue powder before lifting. Did it feel intense? Yes. Did it give me a strong muscle pump that kept me hooked on training? Absolutely.
For those unfamiliar, pre-workouts are supplements taken before exercising. They mainly serve two purposes: to increase energy and to help create bigger “pumps.” Pumps are the temporary swelling of muscles during or after a workout caused by increased blood flow.
Top Pre-Workout Powders
Best Overall: Gorilla Mind Gorilla Mode, $60
Best Non-Stimulant: Transparent Labs Stim-Free, $50
Best Value: Nutricost PRE, $25
Best for Beginners: Cellucor C4 Sport, $22
Best No-Frills: Jacked Factory Nitro Surge, $28
Best Tasting: Legion Pulse, $36-$45
What to Look For
There are many pre-workouts on the market. To help, we have tested and selected some of the best based on personal experience and advice from personal trainers, athletes, and fitness enthusiasts.
I have tried all of these products extensively. While I share detailed reviews, I am not a doctor. Always check with a healthcare professional before starting any supplement.
Top Pick: Gorilla Mind Gorilla Mode
Gorilla Mode stands out for its strong ingredients. It contains 10,000 mg of L-citrulline and 400 mg of caffeine per two scoops. This mix delivers powerful pumps and high energy. It also includes electrolytes and 5 grams of creatine, so you can skip extra creatine on days you use it. The flavors are decent, and it mixes well. Since 400 mg caffeine can be high for some, I sometimes mix one scoop of Gorilla Mode with one scoop of its caffeine-free version, Gorilla Mode Nitric, to get pumps without the jitters.
Best Non-Stim: Transparent Labs Stim-Free
Transparent Labs offers a “gentleman’s choice.” It contains ingredients like citrulline malate and betaine that give impressive pumps. Without caffeine, it’s perfect for late workouts, letting you sleep well afterward. If you work out in the morning, you can add caffeine from other sources. It lacks a full electrolyte profile but serves well as a pre-workout.
Best Value: Nutricost PRE
Nutricost is known for affordable, effective supplements. Their pre-workouts contain good doses of pump and stimulant ingredients. I use the stimulant-free version a few times a week with other pre-workouts and the caffeinated version on days I need more energy. Both deliver strong results for the price.
Best for Beginners: Cellucor C4 Sport
C4 is a familiar name for many. It’s often the first pre-workout beginners try. It offers moderate caffeine and pump ingredients, making it a solid entry-level option. Some users may notice a tingling sensation from beta-alanine, but overall it’s a reliable starter product.
Best No-Frills: Jacked Factory Nitro Surge
Nitro Surge has a simple ingredient list, which I appreciate. It contains 180 mg of caffeine per scoop and enough L-citrulline for good pumps. It is affordable, comes in many flavors, and has consistent quality. The short ingredient list means you could make it yourself, but it’s easier to buy.
Best Tasting: Legion Pulse
Most pre-workouts taste unpleasant due to bitter ingredients. Legion Pulse is an exception with many flavor options and good dosing for energy and pumps. It’s not my everyday pick, but some gym buddies swear by it.
A Brief History
In the past, pre-workouts were less regulated and sometimes contained unsafe chemicals. Today’s products follow better standards, but it’s important to choose trusted brands. Look for third-party testing, research ingredients, and consult a doctor before use.
How Pre-Workouts Work
Caffeine is the main ingredient that boosts energy. Many studies support its effectiveness, but doses can sometimes cause insomnia. Pumps come from nitric oxide boosters like L-citrulline, L-arginine, and betaine. The science varies for these compounds, so results may differ.
How to Use Pre-Workout
I usually take pre-workout just before leaving for the gym. It takes about 20 minutes for caffeine to kick in, so it hits about 10 minutes after I arrive. Austin Day, a personal trainer and coach, drinks his pre-workout slowly during warm-ups and finishes it early in his workout to maximize the caffeine effect. Always talk to your doctor before starting supplements.
How We Tested
I personally tested all the pre-workouts mentioned. I also gathered feedback from a network of gym enthusiasts, certified trainers, athletes, and competitors to ensure a well-rounded review.
