In fact, L-citrulline malate, the citrulline salt of malic acid, is one of the most common pre-workout ingredients. However, pure L-citrulline is seemingly just as effective as citrulline malate, so long as the doses of citrulline are matched.

Malic acid is an important intermediate compound involved in energy production, but its ergogenic effects remain to be demonstrated. Additionally, research has found that citrulline malate enhances the anti-catabolic effects of branched-chain amino acid BCAA supplements [ 3 ].

It isn't uncommon for citrulline to be replaced with L-arginine, beetroot, or agmatine sulfate to support nitric oxide production.

When dosed appropriately, these ingredients will increase circulation and blood flow to skeletal muscle. However, citrulline and citrulline malate tend to be the most effective of the bunch. Studies indicate that the optimal dose of citrulline malate is 4 — 8 grams taken before a workout [ 4 ].

However, most pre-workouts on the market only contain around 1 — 2 grams of citrulline due to its cost. Beta-alanine is a beta-amino acid that combines with L-histidine to form a dipeptide known as carnosine. Since beta-alanine is the rate-limiting substrate for carnosine synthesis, supplementing with this amino acid can rapidly increase muscle carnosine levels.

In turn, carnosine acts as a buffer that neutralizes acidic byproducts of intense exercise [ 5 ]. Numerous studies are now available demonstrating the efficacy of beta-alanine as a pre-workout supplement.

Relevant benefits of beta-alanine include improving muscular endurance, reducing muscle fatigue, and supporting muscle growth [ 6 ]. However, many pre-workout supplements miss the mark on beta-alanine by skimping on the dose.

Research suggests that active individuals need 3 — 5 grams of beta-alanine daily for ergogenic benefits [ 7 ]. Beta-alanine is an oft-maligned sports supplement due to a harmless side effect known as paresthesia which resembles a tingling sensation under the skin.

Thankfully, this side effect dissipates if you use beta-alanine consistently. This pre-workout ingredient doesn't necessarily need to be taken right before exercise.

Much like creatine , your carnosine concentrations will remain effectively elevated if you take beta-alanine daily. Betaine anhydrous, aka trimethylglycine, is an amino acid derivative found primarily in beetroot. The body also produces betaine endogenously, as it's an essential regulator of homocysteine levels and cellular fluids.

More specifically, betaine is an important methyl donor that impacts several physiological processes from DNA replication, blood pressure balance, and neurotransmitter function [ 8 ].

Improving body composition [ 9 ]. Increasing power output and force [ 10 , 11 ]. Boosting muscular endurance [ 12 ]. Branched-chain amino acids BCAA are one of the most common ingredients found in pre-workout formulas, particularly stim-free pre-workouts. The term "BCAAs" refers to three essential amino acids: leucine, isoleucine, and valine.

Leucine is widely considered the most important of the three BCAAs, working to activate the mTOR pathway responsible for muscle protein synthesis. And while isoleucine is suggested to increase glucose uptake by skeletal muscle cells, the effects of valine supplementation are less patent [ 13 ].

However, it's thought that valine inhibits tryptophan metabolism, which may augment athletic performance. BCAAs, as a whole, have been shown to reduce muscle soreness and prevent muscle wasting, particularly during weight-loss phases [ 14 ]. BCAA supplementation may also improve stamina by sparing muscle glycogen during exercise.

One study even demonstrated significant power increases in subjects given pure L-leucine [ 15 ]. We all know the energizing effects of caffeine supplementation — the "pep" kicks in minutes after drinking a cup of coffee or slamming an energy drink.

Yet, many aren't aware that L-theanine — an amino acid in green tea — bolsters the cognitive benefits of caffeine [ 16 ]. Therefore, pairing L-theanine with caffeine in the evidence-based or ratio is prudent before hitting the gym.

L-theanine and caffeine work together to improve reaction time, focus, cognition, and mental acuity [ 17 ]. Although caffeine is unique in the way it immediately ramps up your alertness and motivation, be mindful of the slippery slope of tolerance.

Many people fall victim to ever-increasing caffeine dosages in pre-workouts. We suggest keeping your daily caffeine intake below 7 mg per kg of body weight.

Too much caffeine can cause heart palpitations, tremors, restlessness, and anxiety. Learn why some pre-workouts cause your skin to get tingly or itch, and the myths that have been told about this feeling.

There are a lot of myths and misconceptions about creatine. We spell out the facts of this important ingredient. Home Products Expand submenu Collapse submenu. Collapse submenu. Third-party tested.

Science-based formulas. Unparalleled flavors. Explore Products. At that point in time, I had no idea what to look for in a pre-workout supplement, but I've since tested shelves-worth of pre-workout formulas.

This list of the best pre-workout supplements is the culmination of the SI product testing team's top picks and my experiences using these products as a certified sports nutrition coach and personal trainer.

I've also leaned on the expertise of ISSA certified personal trainer and USAW L2 competitor Gary Gall. This list can help you find the best pre-workout for your goals and routine—without as much trial and error, which can be expensive. I've also included a guide to common pre-workout ingredients and how to effectively use pre-workouts, and answered the top pre-workout supplement questions of This content is meant to be informative, but should not be taken as medical advice.

It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen. For this guide, we compiled the top pre-workout supplements on the market based on our pre-workout testing methodology and stim-free pre-workout testing methodology.

We aim to include products that incorporate a wide variety of benefits and that fit many different lifestyles, dietary preferences and budgets.

These pre-workouts were chosen by a certified sports nutrition coach with input from our panel nutrition experts. Learn more about how we chose the best pre-workout supplements in the methodology section below.

This formula packs in 17 active ingredients in clinically effective doses, including milligrams of caffeine, which should give even those with a high caffeine tolerance a significant boost during strength training.

It also contains nootropics to help you focus, plus citrulline malate 11 , betaine anhydrous 45 and taurine 56 for improved blood flow, muscle growth and reduced muscle fatigue.

The formula includes ingredients like l-theanine 66 , dicaffeine malate Infinergy and theobromine 67 that may work synergistically with caffeine to provide steady energy with less of the side effects associated with stimulants though more research is needed.

Our team really enjoyed the Blue Raspberry flavor, and likened it to candy without the chemical taste of artificial sweeteners it's sweetened with stevia extract. The powder mixed really easily in water, and everyone quickly felt an energy boost.

The energy lasted for the duration of the workout, and the team didn't experience a major caffeine crash. The beta alanine tingles were minor, but noticeable. However, some pre-workout supplements, such as Onnit Alpha-Brain Pre-Workout, are also designed to increase mental alertness, improve memory and enhance focus.

One study found that milligrams per day 6 88 , which is the amount found in Onnit Alpha-Brain Pre-Workout, was sufficient to induce these physiological benefits. The next ingredient, AlphaSize, is a trademarked version of alpha-GPC which is designed to promote the production of acetylcholine 7 , a powerful neurotransmitter that has been shown to increase motivation 8.

The only issue is that the majority of scientific testing demonstrating the effectiveness of alpha-GPC on cognitive performance was done using to milligrams per day, and Onnit Alpha-Brain Pre-Workout only has milligrams, so the positive effects may be limited.

Onnit also offers a risk-free money-back guarantee. Related Post: The Best Vitamins for Brain Fog, Ranked by Our Experts. With endurance in mind, we chose EBOOST POW as the best pre-workout for running. The POW formula has a combination of beetroot juice powder and natural caffeine.

Research has shown that beetroot acts in a similar manner to L-citrulline, enhancing performance for some aerobic exercises by improving oxygen delivery in the body and delaying the onset of fatigue POW also contains a modest dose of caffeine milligrams which should provide focus and performance benefits without the negative side effects Since higher doses of caffeine can increase heart rate, endurance athletes like runners and swimmers attempt to keep their heart rate as low as possible during long-distance races.

Multiple reviewers on the EBOOST website agree that POW did not leave them with the dreaded crash or shaky feeling that pre-workouts with a higher caffeine content can.

Each serving of POW also contains 1, milligrams of beta-alanine. A common ingredient in pre-workout, beta-alanine may be able to reduce muscle fatigue and improve exercise performance if taken consistently for at least two weeks XWerks Ignite is a good alternative to the common pre-workout formulas that are stimulant-heavy.

Instead, Ignite focuses on Rhodiola rosea, which is a nootropic that may help reduce your muscle recovery time and improve your explosive output According to that same study, best results were seen when milligrams of Rhodiola were given about a half hour before a workout, which is exactly the dose included in the Ignite formula.

Another key ingredient in this formula is DMAE or Deanol , which XWerks claims can help improve cognitive function, though there are limited studies to support this. Other important ingredients include vitamins B6 and B12, which help make energy production efficient 28 and L-tyrosine, which is an amino acid that may boost cognitive function Related Post: The Best Pre-Workout Supplements for Women.

Far from being a silly gimmick, having a more tailored approach to your health is an excellent approach, akin to having a personal dietician. In fact, when you have a subscription to Gainful, you also get access to chat with a dietician.

But back to the pre-workout: Technically, this will be a choose-your-own-adventure. You can go for a stim or non-stim based, creatine or no creatine—the choice is yours.

A study of gym-goers in Spain who took 8, milligrams of citrulline malate one hour before resistance training found they had less muscle soreness 24 and 48 hours later when compared to the control group Our tester loved the watermelon flavor, and the other option, strawberry lemonade, got rave reviews as well.

And all in all, reviews of Gainful averaged a 4. Related Post: Gainful Protein Powder Review. Many popular pre-workout supplements contain artificial ingredients sweeteners, flavors or colors.

Legion Athletics stands apart with its commitment to providing customers with sports supplements free of artificial ingredients and rigorously tested by third parties. Legion Pulse is an all-natural pre-workout formula that contains six active ingredients and a handful of mineral electrolytes to promote healthy hydration One study in the Journal of the International Society of Sports Nutrition found that Legion Pulse increased perceived ratings of energy and showed improved force when performing exercises like the squat Note that the study was supported by a research grant from Legion Athletics, Inc.

Pulse also comes in 18 flavors that are naturally sweetened with stevia, erythritol and monk fruit extract. My personal favorites are Strawberry Kiwi, Cherry Limeade and Pink Lemonade, but many consumer reviews from the Legion website claim the Peach Ring flavor is the way to go.

Transparent Labs Bulk is a powerhouse pre-workout supplement designed to support lean muscle gain. What makes this product so unique is that it contains a staggering ingredient formulation created to enhance strength, improve stamina and increase both energy and focus during training.

Some of the notable ingredients include citrulline malate 8, milligrams , beta-alanine 4, milligrams , betaine anhydrous 2, milligrams , taurine 1, milligrams and caffeine milligrams , all of which are included at clinically effective dosage levels.

This is important because, while many pre-workout powders contain a number of the same ingredients, they are often underdosed and therefore ineffective. For example, a study in the Journal of Strength and Conditioning Research found that an eight-gram dose of citrulline malate which is found in Transparent Labs Bulk was necessary to increase muscular endurance and strength performance As with all of the ingredients in the formulation, anything less may not allow you to see the same strength and muscle building effects.

Additionally, products from Transparent Labs are third-party tested for purity, certified banned substance free by Informed Choice and never contain proprietary blends or artificial ingredients.

Intensive Pre-Train from Crazy Nutrition is an all-in-one pre-workout powder that contains 13 key ingredients and 10 vitamins and minerals. This supplement was developed to improve your energy, focus, drive, endurance and strength. The ingredients list and dosage levels make it an effective supplement for a wide range of different fitness enthusiasts, ranging from bodybuilders to CrossFitters to endurance athletes.

The reason for this is a bit counterintuitive: While all of the ingredients are included in clinically effective dosages, they are on the low-end of the range, which in this case is actually a benefit not a downside.

The formula is accessible for beginners, regular gym-goers and athletes alike. Intensive Pre-Train contains common pre-workout ingredients like citrulline malate, beta-alanine, betaine anhydrous, taurine and caffeine. In addition, it also contains a range of lesser known components like glycerol monostearate, glucuronolactone, L-phenylalanine and two trademarked ingredients, KSM and En-Xtra.

Glycerol monostearate is known for its ability to increase the total volume of water in the body. The next ingredient, glucuronolactone, is one that needs further testing, however, some studies claim that this natural compound has been shown to increase endurance capacity, improve focus and concentration and reduce subjective feelings of fatigue That being said, this ingredient is often studied as part of a multi-ingredient pre-workout or energy drink, and it's difficult to say whether these benefits are from glucuronolactone alone.

The next ingredient is L-phenylalanine, which is an amino acid that may help stimulate whole body fat oxidation and ultimately help with weight loss The final two ingredients are KSM, which is a combination of ashwagandha and withania somnifera, and En-Extra, also known as alpinia galanga.

In a double-blind, randomized placebo-controlled clinical trial, KSM was found to reduce stress, improve sleep quality, enhance memory and cognition and increase strength, endurance and immune function En-Extra has been shown to improve mental alertness, as well as impede the typical caffeine crash associated with pre-workout supplements.

No jitters and no nasty taste. Ignite contains all of the major active ingredients you'd expect in a pre-workout supplement, but the dosage levels are around half of what you find in the top-tier pre-workout powders on the market. While this may seem like a downside, this supplement is a great option for users who are new to pre-workout supplements, or those who are sensitive to caffeine.

This supplement also works as a great transition product for beginners who may have started their fitness journey using non-stim pre-workouts, but are ready to dip their toes into the world of more powerful caffeinated products. Ignite features a combination of vitamins, minerals and a range of active ingredients, such as L-citrulline malate 3, milligrams , L-tyrosine 2, milligrams , CarnoSyn beta-alanine 1, milligrams and caffeine anhydrous milligrams.

Ignite also features two less common ingredients—Rhodiola milligrams and DMAE bitartrate milligrams —which are steadily rising in popularity as more scientific evidence is coming out regarding their effects on sports performance.

A recent study reviewing 10 papers on Rhodiola rosea found that the majority of studies reported that supplementation has a positive effect on sports performance. Some of the key findings include a reduction in pain and muscle damage after exercise, enhanced antioxidant capacity and improved power output Similar findings are true for DMAE bitartrate, a choline precursor that enhances acetylcholine production in the brain.

This relates to overall sports performance because acetylcholine is the primary neurotransmitter involved in learning and memory This supplementation has translated into improvements in alertness, attention, overall mood and even sleep quality That being said, the evidence suggests the daily dosage should be between and 2, milligrams per day, so Ignite does fall short here Our team has personally tried a few of the flavors, including Watermelon and Orange, and although pretty sweet sweetened with sucralose , they were fairly true to flavor.

The star ingredient in this formula is L-citrulline, which has been shown to improve vascular function and oxygen uptake during exercise 9. Pump has 8, milligrams of L-citrulline which is almost three times the clinically studied effective dose of 3, milligrams In addition to the ingredients being included in evidence-backed dosage levels, supplements from Transparent Labs are always third-party tested and free from artificial sweeteners, colors, flavors and preservatives.

Legion Pulse Stim Free is our choice for the best caffeine-free pre-workout because of its evidence-backed, effectively dosed stim-free formula and affordable price point.

Products from Legion are also tested by Labdoor the gold standard of third-party test labs for purity and potency, which ensures the amount of ingredients in the tub matches the supplement facts label.

The four active ingredients in Legion Pulse Stim-Free include citrulline malate 8, milligrams , beta-alanine 3, milligrams , betaine anhydrous 2, milligrams and alpha-GPC milligrams. Research shows that citrulline malate enhances blood flow While some studies suggest that citrulline malate can improve muscular endurance and strength performance when taken before a workout, more research is needed The other key ingredient in Pulse Stim-Free is beta alanine, which may enhance high-intensity exercise performance and improve fatigue resistance during workouts if taken for at least two weeks 4 5 Legion Pulse stim-free is available in eight unique flavor profiles, so you will always have a wide variety of different flavors to choose from.

Based on the consumer reviews available on the Legion website, consumers have rated this product 4. Legion Athletics Pre-Workout Energy Stack comes with two products: Pulse Pre-Workout and Energy Surge. These products are designed to work with each other, and they can be taken together to help you magnify your energy and output; however, unless you opt for the stim-free Pulse formula, taking both on the same day amounts to milligrams of caffeine, which is 50 milligrams over the FDA recommended daily limit On its own, Pulse is a classic and strong pre-workout supplement.

I also get a tingly sensation in my hands and neck if I drink it too fast. Energy Surge is formulated more like a mild energy drink. It should give you a small energy boost along with improved mental clarity and focus.

It has milligrams of caffeine for energy, 2, milligrams of taurine to increase focus and attention 17 and a B-vitamin complex to reduce stress It contains a whopping milligrams of caffeine per serving, making it one of the strongest pre-workout powders on the market.

In addition to the caffeine, this product also contains 8, milligrams of citrulline malate, 3, milligrams of beta-alanine, 2, milligrams of betaine, milligrams of AlphaSize alpha-GPC and 3, milligrams of creatine monohydrate.

With the clinically effective maintenance dose of creatine being around 0. This is why Jacked Factory recommends that new users assess their tolerance by mixing a half scoop of Altius with eight to 10 ounces of water 25 to 35 minutes before their first workout to see how they feel.

If you can handle the half-scoop, then you may want to progress to full scoop, but be sure to mix with 16 to 24 ounces of water before training. Pre-Kaged Elite from Kaged Supplements is one of the most comprehensive pre-workout powders available.

The combination of potent stimulants, nitric oxide boosters, vitamins, minerals and creatine is designed not to just enhance your training, but your overall health and fitness routine. This is because you will want to supplement with creatine on your non-training days, and I doubt you want to take a high-stim pre-workout on your rest days.

Pre-Kaged Elite is available in five flavors, and our tasters really liked the taste. They said the Orange Mango flavor was citrusy, but not overpowering, and that the powder dissolved completely when mixed with water. Not too hyped, no spikes, no crashes. Related Post: 7 Best Pre-Workouts with Creatine.

If you already pay for an Amazon Prime membership, then you may want to purchase your pre-workout supplement directly from Amazon to take advantage of its two-day shipping and subscribe and save discounts. A two-scoop serving size contains 6, milligrams of L-citrulline, 3, milligrams of beta-alanine, 2, milligrams of betaine anhydrous and milligrams of caffeine.

This formulation is robust enough to compete with some of the strongest pre-workouts on the market. That being said, many individuals, especially those who are newer to pre-workout supplements, will likely find a single-scoop serving size to be effective.

Some of the performance-enhancing effects you can expect from Nitrosurge include increased strength, power output, enhanced focus and a reduced perception of fatigue