Pre-workout supplements can help you maximise your sweat time and achieve your fitness goals faster. Here are 10 of the best picks for increased energy and stamina.
Every fitness journey necessitates the proper fuel, whether your goal is muscle building, endurance enhancement, or fat loss. And selecting the right pre-workout supplement can mean the difference between an energising, productive session and one that falls totally flat. But, with so many options, how do you choose?
Body+Soul asked Ben Lucas, Director of Flow Athletic, master training and running coach about everything you need to know about pre-workout supplements, no matter if you’re a seasoned gym goer or just starting out.
Here’s a comprehensive guide to 10 different pre-workouts that cater to an array of nutritional, ethical, and results-driven needs because there is rarely a one-size-fits-all solution.
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What exactly is a pre-workout supplement?
A pre-workout supplement is like your workout’s energetic cheerleader. They’re meant to be taken before you exercise—hence the name ‘pre-workout’—to prepare your body for the upcoming physical exertion.
Ben Lucas explains that the supplement helps to enhance performance, energy, focus, and the intensity of your workout. It’s a specially formulated formula that will increase your energy levels, improve your workout performance, and delay fatigue, allowing you to get the most out of your sweat sessions.
The supplements come in various forms—powders, capsules, and ready-to-drink supplements—and contain different ingredients, such as caffeine for energy, amino acids for muscle recovery, and sometimes vitamins and minerals for overall health.
The importance of pre-workout supplements
Pre-workouts aren’t just for bodybuilders; whether you’re a marathon runner, yoga enthusiast, or enjoy HIIT sessions, they can give you an extra edge. Lucas explains that they are up to the individual’s goals and can be used specifically to give your unique body the tools it needs to perform at its peak. For example, Lucas gets the most out of a pre-workout before a heavy strength session but feels overly hyped up before a run.
They are specially formulated to combat fatigue, improve performance, and accelerate recovery, so you can confidently approach your workout. And pre-workout supplements for women are typically designed with hormonal balance, lean muscle development, and our often hectic, multitasking lifestyles in mind.
What ingredients does a pre-workout contain?
While there are many different products on the market, most will certainly contain a stimulant such as caffeine, which increases focus and energy, according to Lucas. L’arginine, which improves blood flow and oxygen and nutrient delivery to the muscles, may also be present in products.
According to Lucas, creatine is an excellent supplement for supporting and strengthening your muscles. Beta-alanine helps reduce muscle fatigue and increase endurance by buffering lactic acid buildup. B vitamins for energy and metabolism support and amino acids like BCAAs.
Is a pre-workout carbohydrate-based or protein-based?
Most nutrients in a pre-workout meal should come from carbohydrates, and here’s why. The body obtains energy from carbohydrates. When you eat carbohydrates, your body converts them into glucose (also known as sugar). That sugar can be used immediately for a burst of energy if your body requires it, or it can be converted into glycogen and stored for later use.
If you’re about to exercise, higher GI foods can come in handy because they’re broken down faster than lower GI foods, allowing your body to quickly use the carbohydrates you’ve just given it. Lucas adds that a carbohydrate-based pre-workout often contains a quick source of fast-acting carbohydrates such as dextrose or maltodextrin. But while some may contain carbohydrates or protein, their actual goal is increased energy, focus and endurance.
Some protein should also be consumed, but not significantly, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity.
Why do pre-workout supplements contain caffeine?
Caffeine is a key ingredient in pre-workout powders because it boosts metabolism and helps the body burn fat. Lucas explains that caffeine helps us focus and gives us energy, so you can guarantee many pre-workouts will have some form of caffeine in them to take advantage of this effect.
Caffeine stimulates the breakdown of fatty acids in the body, which are found in adipose tissue or stubborn belly fat. Once broken down, these fatty acids enter the bloodstream and convert to energy. To ensure a good night’s sleep, avoiding caffeine at least six hours before bedtime is advised; if you are caffeine sensitive, try having your pre-workout powder before midday.
How to choose the best pre-workout supplement
Not all pre-workout supplements are created equal. While our top ten picks cover a wide range of options, selecting a pre-workout supplement that aligns with your specific fitness goals and dietary requirements and how it might fit into your daily routine is critical.
According to Lucas, you must, first and foremost, consider your goal and select a product accordingly. He adds, “Only choose products with a good reputation, as supplements can contain a lot of useless ingredients.” important as well to look for testimonials, stamps of approval from appropriate authorities and awards.
An examination of the ingredients list is also beneficial. Sticking to ingredients like creatine and or amino acids, according to Pieter Cohen, MD, a Cambridge Health Alliance professor and co-author of a published study on the ingredients of sports supplements, is safer than botanical ingredients like R vomitoria, methylliberine, halostachine, octopamine, and turkesterone, which have been linked to the banned sports stimulant ephedra. It’s important to understand what you’re putting into your body.
What are your fitness goals?
Do you want to gain muscle, improve your endurance, or lose weight? Different pre-workouts have different focuses, so make sure your chosen one is compatible with your goals.
Read your supplement labels
Examine the ingredient list carefully. Caffeine, amino acids, vitamins, carbohydrates and electrolytes are common ingredients, but it’s important to understand the amounts and whether they meet your dietary needs.
What makes up your diet?
Always select a supplement that meets your dietary requirements. Some are suitable for vegans, while others are gluten-free or sugar-free. Keep an eye out for potential allergens as well.
How to include pre-workouts in your routine
Pre-workout supplements are not magical potions. They work best when combined with a healthy diet, regular exercise, and enough sleep. For best results, take them 20-30 minutes before your workout.
Body Science Pre-Workout Blue Gummies, $31.49 at Chemist Warehouse
Every ingredient in Body Science pre-workout has been supported by rigorous clinical research. This pre-workout is an oral powder that helps with mental concentration, focus, and clarity support. Simply dissolve in water and toast to take your workout to the next level! Always read the label and follow directions for use.
Cellucor C4 Sport Pre-Workout, $41.67 at iHerb
C4 Sport contains caffeine, creatine, beta-alanine, magnesium, and a combination of vitamins, including B12 and B6, to give you the energy you need to power through your workout.
It has a great taste, is easy on the stomach, and the amount of caffeine is ideal for boosting without keeping you awake at night, according to its adored reviewers.
Primaforce, Beta-Alanine, $36.83 at iHerb
PrimaForce Beta-Alanine has been scientifically shown to enhance performance during high-intensity exercise and is especially helpful in improving high-intensity, short-duration workouts, such as weight-lifting. According to reviewers, it mixes especially well, reduces muscle fatigue and aids lean muscle gain.
SIXSTAR, Pre-Workout Explosion, Ripped, Peach Mango, $30.15 at iHerb
SIXSTAR is a hybrid formula that contains beta-alanine, choline bitartrate, and arginine AKG for explosive energy and C. canephora robusta extract is known to assist in weight loss. According to reviews, it provides consistent energy that is matched by great taste and quality.
Optimum Nutrition, Gold Standard Pre-Workout, Green Apple, $58.92 at iHerb
This Gold Standard Pre Workout harnesses caffeine from only natural sources (tea and coffee beans), for intense energy, alertness, and focus. There’s also Beta-Alanine to help with endurance, Creatine Monohydrate, L-Citrulline Malate, and other high-quality ingredients to help you maintain your energy and stamina for longer.
One reviewer said, “Unlike other pre-workout supplements, it does not make you feel sick while working out.”
Musashi Pre Workout Lemon Lime, $37.99 at Chemist Warehouse
Musashi’s Pre Workout contains an exclusive mix of Citrulline, Beta-Alanine, Creatine, Caffeine, and Amino Acids to help you maximise your workout. It also has a refreshing lemon lime flavour.
“I tried a lot of pre-workouts in the last four years, but I’m really happy with this one,” one reviewer said. Enough beta-alanine to give me endurance without too many dreaded tingles!”
BSN No-Xplode Pre-Workout Supplement, $85.85 at Amazon
This is an excellent pre-workout for increasing power before muscle pumps. Citric acid, malic acid, calcium cilicate, and other ingredients aid in producing nitric oxide, which causes you to perform insane muscle pumps. One reviewer said, “I can confidently say that it has helped me achieve significant gains in both strength and performance.”
Plant-Based Energy Enhancers
Happy Way Green Apple Pre-Workout Powder, $69.95 at The Iconic
Happy Way is an all-natural pre-workout supplement that boosts energy, focus, and performance. Contains all-natural ingredients, vitamins, minerals, antioxidants, and caffeine. This vegan and gluten-free recipe is approved for both pregnancy and breastfeeding.
Stim-free Natural Pre Workout, $56.95 at The Iconic
If you are sensitive to caffeine or prefer to train in the afternoon, Naked Harvest Supplements’ Stim-Free is an excellent choice. It contains key active ingredients such as L-Citrulline, Creatine, and Beta-alanine to improve your workout results without being overstimulating! It is vegan-friendly, all-natural, refined sugar-free, and gluten-free, with no artificial ingredients.
Macro Mike Pre Workout, $64.95 at The Iconic
Macro Mike Pre Workout contains creatine, amino acids, vitamins, and plant-derived caffeine for a natural boost. It contains no artificial sweeteners and instead uses stevia and natural flavour essences. It is gluten-free, vegan-friendly, and dairy free. Reviewers commend it for its intense energy and delicious taste.
Are there side effects of using pre-workout powders?
As with any supplement, it’s critical to follow the instructions on the packaging of your pre-workout powder and take the recommended dosage. They must be used in conjunction with a healthy diet and exercise programme, and taking more than the recommended amount may result in some side effects.
Because pre-workout powders typically contain caffeine as one of their main ingredients, consuming too many pre-workout shakes per day may cause jitteriness, anxiety, and restlessness. Overdose of caffeine can also result in headaches, increased heart rate, insomnia, and nausea.
Benjamin Lucas is Owner a master training and running coach and Director of Flow Athletic Paddington, which blends strength fitness and yoga practices. You can learn more about him here.
