If you’re feeling low on energy before hitting the gym, you’re not alone. Many people turn to pre-workout supplements for a quick energy boost, better focus, and improved stamina. While a healthy diet and proper hydration are always key, a quality pre-workout can give you the extra motivation to power through tough training sessions.
“Pre-workout supplements can benefit athletes and gymgoers who need an extra boost of energy and endurance before exercising,” says Melissa Boufounos, a certified sports nutritionist and founder of MB Performance Nutrition in Ottawa, Canada. “They may help you train harder, which could lead to better long-term results.”
Still, not all pre-workout products are created equal. Because dietary supplements are not reviewed by the Food and Drug Administration (FDA) before hitting the market, it’s important to stay cautious. Some products may contain extremely high doses of caffeine or questionable ingredients with little scientific support. Others make big promises but fall short on results. To help you avoid the guesswork, we’ve reviewed and selected the best pre-workout supplements available today.
What Are Pre-Workout Supplements?
According to Nicole Ibarra, a registered dietitian who specializes in sports nutrition, pre-workouts aren’t necessary to build muscle. However, they can be helpful when you’re tired, working out in a calorie deficit, or just need an extra push to get through your routine.
Most pre-workout supplements include ingredients that:
- Provide quick energy
- Improve focus
- Boost endurance
- Support muscle growth and recovery
- When used correctly, they can be a helpful addition to your fitness routine.
Key Ingredients to Watch
1. Caffeine
Caffeine is the most common active ingredient in pre-workouts. It acts as a stimulant, improving alertness and potentially enhancing both aerobic and anaerobic performance. Typical doses range from 150 mg to 300 mg per serving. However, more caffeine isn’t always better—especially if you’re sensitive or prefer working out later in the day.
Research shows that consuming caffeine within an hour before exercise may improve speed, strength, and endurance. But if caffeine isn’t your thing, be cautious with caffeine-free alternatives. These often don’t deliver the same boost. Instead, you might want to take standalone supplements like beta-alanine or creatine separately.
2. Other Ingredients
Many pre-workouts include extra ingredients meant to improve performance:
- Citrulline: May help increase blood flow.
- Beta-alanine: Can reduce muscle fatigue.
- Creatine: Supports muscle energy and strength.
However, not all products contain effective doses. For example, some brands list creatine on the label but only include 1 gram—far below the standard recommended dose of 3-5 grams per day. Products like Optimum Nutrition’s Gold Standard Pre-Workout offer more realistic amounts, such as 3.3 grams of creatine per serving.
On the flip side, some pre-workouts contain exotic or trendy ingredients like deer-antler velvet with little scientific backing. Always check whether an ingredient is both safe and effective before taking it.
Is It Safe to Take Pre-Workout Supplements?
Safety should be your top priority when choosing a pre-workout.
“I always recommend looking for supplements that are third-party tested,” Boufounos says. This ensures the product contains what it claims and doesn’t have harmful contaminants.
Ibarra also advises staying away from products that list a “proprietary blend” on their label. These blends often include multiple ingredients without revealing how much of each is used, making it hard to know what you’re really consuming.
As with any supplement, it’s wise to talk to your doctor before adding a pre-workout to your routine—especially if you have health conditions or take medication.
How We Chose the Best Pre-Workout Supplements
This list was created by a team of experts, including certified nutritionists and editors from Men’s Health, such as Paul Kita and Charles Thorp. We spent months testing dozens of pre-workout products. Our goal was to find supplements that are both effective and safe.
Each product was evaluated based on:
- Quality of ingredients
- Effectiveness during workouts
- Potential side effects
- Taste and mixability
- Overall value
We also consulted two experts—Melissa Boufounos and Nicole Ibarra—to ensure our picks meet professional nutrition standards. All selected products are available online, widely reviewed by users, and meet our editorial guidelines for safety and transparency.
Final Thoughts
Pre-workout supplements are not magic, and they shouldn’t replace a healthy diet, sleep, or hydration. But for those days when you’re dragging or need a little extra motivation, the right pre-workout might help you perform better at the gym. Just be sure to choose a product that’s well-formulated, clearly labeled, and third-party tested.
And remember—more energy doesn’t always mean more caffeine.
