The 6 Best Pre-Workouts for Men, According to Registered Dietitians

Based on our extensive testing, we found that Transparent Labs’ Bulk Pre-Workout has everything you need to increase your reps, energy, and focus during your workouts. Each serving contains 8 grams of citruline malate, an amino acid salt that enhances blood flow to your muscles while removing waste and increasing nutrient delivery. All of these factors help to improve strength and recovery during and after your training sessions. We love that it includes the dose that most commonly produces study results.

I appreciate that each serving also has 200 milligrams of caffeine to enhance energy and L-tyrosine and Taurine to boost focus and cognitive performance as you focus on getting through your workout. “Plus, Transparent Labs lives up to its name with third-party testing and transparent labeling that discloses the exact amount of each ingredient,” says Boufounos. This pre-workout supplement has no artificial sweeteners, flavors, or colors and comes in 12 fruity flavors.

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ON Gold Standard Pre-workout is budget-friendly, costing just over a dollar per serving, and widely available at most health food stores and large supermarkets as well as online. For the price, you really can’t beat the quality, especially as it’s Informed Choice certified so you know you’re getting what’s on the label and nothing that’s not.

Creatine supports muscle growth and recovery from intense exercise, reduces muscle damage, lowers the risk of musculoskeletal injury, and even has neuroprotective effects when taken in doses of 3 to 5 grams. Each serving of this pre-workout has 3 grams of creatine to provide this support and protection during tough workouts. It also has 1.6 grams of beta-alanine, an amino acid needed for carnosine production in the muscles. We are impressed by the price point as well, for all this product offers.

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BPN Flight is ideal for athletes who want a reasonable caffeine kick and high standards for purity—it’s certified by Informed Sport, which means it’s free of banned substances and safe for competitive athletes. At 200 mg of caffeine, you’re getting about two cups of coffee’s worth of energy. While that’s a fairly solid boost, many pre-workouts contain upwards of 300 mg of caffeine, so this is a more average-sized dose.

There’s less caffeine in here than other options, but if you don’t require a truckload of caffeine to get going, then this amount is plenty suitable. The price point is a little higher than other options, but worth it given the quality ingredients and fact that, in our opinion, it’s the best tasting option in this guide.

This pre-workout contains 180 mg of caffeine from green tea and 150 mg of Asian Ginseng, which provides a natural boost of energy. You’ll also find ginger, beta-alanine, and branched-chain amino acids to help you build endurance and push yourself during workouts.

For those who travel and don’t want to carry full canisters of powder, the individual sticks are a nice offering. And while many users enjoy the taste, some feel it’s a little too tangy. While it’s free from added sugars and artificial sweeteners, it does have stevia added, which some people may not enjoy the taste of.

Read more: Best Vegan Protein Powders

If you’re looking for a pre-workout that will give you a big boost of caffeine while still staying within overall safe amounts, All Black Everything Ultimate Pre-Workout is a safe choice. The FDA advises that 400 mg of caffeine a day is safe for healthy adults, although everyone has different tolerance levels. With 350 mg of caffeine per serving, one scoop of this pre-workout will give you the physical and mental energy needed to push through a tough workout.

It includes citrulline malate as a nitric oxide enhancer and beta-alanine to help reduce muscle fatigue. It also includes botanical extracts to support nutrient absorption, improve muscle strength, and reduce inflammation. AstaGin is made of Panax notoginseng and astragalus. It helps your body absorb nutrients, increases protein synthesis in muscle cells, and increases the absorption of the amino acid arginine.

The customization with this Promix pre-workout is a huge (and rare) perk. Promix offers four versions of their product—Performance, Classic, Caffeine-Free, and Tingle-Free—making it one of the most versatile pre-workouts we have tested. And each version has different flavor profiles attached to it.

We recommend the classic version, which is simple and no-frills. here since that’s the one we personally tried. The caffeine content in the Classic formula is moderate at 200 mg. There is one downside worth noting: A full serving size is two scoops—and having to mix this much powder can cause clumping if you aren’t a vigorous shaker.

What Are the Main Ingredients in Pre-Workout Supplements?

While all pre-workouts include different types of ingredients in different amounts, common ingredients include caffeine, citrulline, beta-alanine, branched-chain amino acids, creatine, tyrosine, and a variety of botanicals that may help support performance or recovery.

Who Should Not Take Pre-Workout?

“Men with certain medical conditions, such as heart problems, high blood pressure, or sensitivity to stimulants, should avoid pre-workout supplements,” says Boufounos. Always check with your medical provider and pharmacist before adding a supplement to your routine.

Can I Take Pre-Workout Supplements if I Have a Medical Condition?

While pre-workout won’t interfere with all medical conditions or medications, it’s a good idea to check with your doctor before taking any new supplement if you do have a medical condition. If you take medications or other supplements, you should check with your pharmacist as well to make sure there are no potential medication interactions.

Are There Any Potential Side Effects of Pre-Workout Supplements?

Some ingredients in pre-workout products can cause side effects, depending on what ingredients are included and in what amounts. Beta-alanine, which may cause a tingling effect, and caffeine, which could cause nervousness or jitters, are common side effects.

How Do Pre-Workout Supplements Improve Workout Performance?

Various ingredients in pre-workout improve performance in different ways. Nitric oxide enhancers, like L-citrulline, beta-alanine, and betaine anhydrous, help increase blood flow to your muscles, while caffeine and ginseng improve energy and focus.

Meet the Experts

• Melissa Boufounos, CHN is a sports nutritionist and the owner of MB Performance Nutrition near Ottawa, ON
• Nicole Ibarra, RD, LD is a registered dietitian, brand consultant and entrepreneur