Whether you’re starting your fitness journey or you’re a weightlifting junkie, there are several supplements that should be staples in your stack. As a certified personal trainer and nutrition coach, I’d put a high-quality whey protein powder and one of the best creatines at the top.
Not far behind would be another supplement that can help you achieve your muscle-building and weight-loss goals: pre-workout.
However, just like not all barbells are created equal, neither are supps. The strongest pre-workouts stand out from the pack because they are formulated with research-backed doses of four key ingredients — caffeine (at least 200 milligrams), L-citrulline (at least 4,000 milligrams), beta-alanine (at least 3,200 milligrams), and betaine (at least 2,500 milligrams) — for physical and mental performance enhancement.
To save you the trouble of sipping on something that won’t give you an effective muscle pump, our team of expert product testers tried more than 80 pre-workouts and reported which supplements delivered the most focus, power, and tingles. Then, with some guidance from a few other experts, our squad of CPTs, CNCs, CrossFit enthusiasts, and dedicated weightlifters narrowed down the list to the eight strongest pre-workouts so you can select the perfect match for your goals and preferences.
Medical disclaimer: 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.
Our Picks for the Strongest Pre-Workouts of 2025:
Strongest Pre-Workout for Power: Transparent Labs BULK BLACK
Transparent Labs BULK BLACK
4.5
- Number of servings: 30
- Cost per serving: $1.83
- Amount of caffeine per serving: 275 milligrams
- Flavors: Blue Raspberry, Black Cherry, Cherry Kiwi, Peach Mango, Sour Gummy
- Third-party tested: Yes, by independent labs
Check Price
Pros:
- No artificial sweeteners, coloring, or preservatives
- Third-party lab tested and Informed Choice Certified
- Subscribe and save option
- Available in eight flavors
Cons:
- 350 mg of caffeine may be too intense for some people
- Mixed reviews on taste
If your goal is to improve your athletic performance and power output in the gym, then we recommend Transparent Labs BULK BLACK. This supplement contains a potent combination of 4,000 milligrams of beta-alanine, 2,500 milligrams of betaine anhydrous, and 10 other active ingredients. Beta-alanine, a nonessential amino acid, may improve potential power output by reducing muscle fatigue, allowing you to push out a few more reps while you exercise. And studies show betaine anhydrous may improve muscular endurance. These ingredients work together to enhance your training, paving the way for strength gains over time.
Each serving of BULK BLACK also contains 350 milligrams of caffeine, which is close to the recommended daily limit of 400 milligrams. Overall, the impressive formulation earns 4 out of 5 stars from our team, as we docked a point for the high caffeine content since it may be too intense for some people.
However, this high-stim pre-workout is certainly effective.
Cory Kessler, C.P.T., C.F.N.C., has tried more than 25 pre-workouts. He tested the Blue Raspberry flavor of BULK BLACK before a cardio workout, noting that he felt more energized and focused throughout his workout. “I started sweating almost immediately, and within five to 10 minutes, I had a boost of energy, a massive pump, and felt like I could lift harder and stronger,” he says. Cory also experienced the tingling sensation common with high doses of beta-alanine.
Cory also enjoys using BULK BLACK before bodybuilding workouts since it contains 8,000 milligrams of citrulline malate. While more research is needed, some studies suggest citrulline malate may boost exercise and muscular performance.
Two other areas where BULK BLACK stands out: solubility and taste. Our team gave Transparent Labs perfect scores in both categories.
“BULK BLACK completely dissolved in my shaker bottle in only a few seconds with no clumps, grittiness, or residue,” Cory says.
Available in eight flavors ranging from Black Cherry to Watermelon Peach to Strawberry Mango, one of our other product testers chose the Blue Raspberry option, giving it 5 out of 5 stars for taste. However, there are some mixed reviews on Amazon about the taste, depending on which flavor you choose.
“It’s hard to describe the taste of Blue Raspberry, but that’s exactly what it tastes like. Not too sweet, which is a good thing,” he says.
Related: Transparent Labs BCAA Glutamine Review
Strongest Natural Pre-Workout: Legion Pulse Pre-Workout
Legion Pulse
4.3
- Number of servings: 10 to 20
- Cost per serving: $2.25 to $3.00
- Amount of caffeine per serving: 350 milligrams
- Flavors: Apple Cider, Arctic Blast, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Frosted Cranberry, Fruit Punch, Grape, Green Apple, Mojito, Piña Colada, Peach Ring, Pink Lemonade, Rainbow Sherbert, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Tropical Punch, Watermelon
- Third-party tested: Labdoor
Check Price
Pros:
- All natural pre-workout formula contains six active ingredients and three mineral electrolytes
- 22 different flavor options
- Available in caffeinated and non-stim versions
- Free from artificial sweeteners, flavors, and colors
- Third-party tested by Labdoor for potency and purity
Cons:
- Two-scoop serving size contains 350 mg of caffeine, which may be too much for beginners or caffeine-sensitive individuals
- Only 20 servings per tub
- Contains erythritol, which can cause digestive discomfort in some people
Legion Pulse is our pick for the strongest natural pre-workout because it’s free from artificial sweeteners, flavors, and colors and contains six active ingredients that support enhanced energy.
As a CPT and CNC, I look for four main ingredients in a high-quality pre-workout supplement: caffeine, beta-alanine, betaine anhydrous, and L-citrulline. Each plays a key role in enhancing athletic performance. Research shows:
Legion Pulse contains all four, including 350 milligrams of caffeine per serving, which is very close to the recommended daily limit of 400 milligrams. Keep in mind that if you decide to try Pulse, it’s a good idea to monitor your caffeine intake from other sources like coffee or tea.
“To get the most out of pre-workout supplements without stomach issues, start with a lower dose to see how your body reacts,” says Dr. Christopher Mohr, Ph.D., RD. “Choose supplements with fewer stimulants if caffeine bothers you, or go for stimulant-free options.”
Luckily, if you’re new to pre-workout or are caffeine-sensitive, you can also choose the non-stim version of Pulse. So, even though we’d like to see creatine in the formulation, we still give this a strong score of 4 out of 5 stars, especially since there’s a caffeine-free version.
One of our product testers has tried five different brands of pre-workout and puts Pulse atop her list because of its effectiveness.
“I’ve been using Pulse three times a week for six months, and it always makes me feel energized and focused,” our tester says. “My goal is to improve my personal records and lift harder, so Pulse is my go-to when I train.”
She reports that it typically takes 15 minutes for this high-stim pre-workout to kick in, and while it does give her tingles, it’s not overwhelming. “I never feel a drop-off, but rather a slow energy release,” she says.
Pulse comes in 22 flavors, including Pink Lemonade, Cherry Limeade, and Strawberry Kiwi, so there’s something to satisfy everyone’s taste buds. That said, one of our testers gave Pulse 4 out of 5 stars for taste, noting that while it tastes sweet, there’s a “weird aftertaste.”
While the formulation and flavor options make this a top-rated pre-workout, Pulse is by no means a budget-friendly option. At around $45 for a 20-serving tub, it earns the lowest score of 1 out of 5 stars for price per serving.
Strongest Budget Pre-Workout: Nutricost Pre-X
Nutricost Pre-X Xtreme Pre-Workout
4.3
- Caffeine: 300mg
- Other Key Ingredients: L-citrulline, beta-alanine, betaine anhydrous, taurine, L-tyrosine, alpha-GPC, theobromine, Nitrosigine, Huperzine A, niacin, vitamin B6, vitamin B12
- Sweeteners: Sucralose
- Flavors: Blue Raspberry, Watermelon, Fruit Punch, Grape, Peach Mango
- Certifications: Third-party tested
- Servings per Container: 30 servings
- Price per Serving: $1.00
Check Price
Pros:
- Third-party tested, gluten-free, non-GMO, and vegetarian-friendly
- Budget-friendly price point
- Testers gave it high marks for taste
- Includes ingredients that promote mental focus and cognition
Cons:
- Contains sucralose
- Limited flavor options
- Some users report post-workout “crash”
While many strong pre-workouts cost around $2 per serving, Nutricost Pre-X is our pick for the strongest budget pre-workout because it costs less than half of that. At about $0.93 per serving, one tester called it “the best value on the market,” and I agree, giving this a perfect score of 5 out of 5 for price per serving.
Although some budget pre-workouts lack key ingredients, Pre-X contains the four main ones we like to see in a pre-workout: caffeine, beta-alanine, betaine anhydrous, and L-citrulline. “The price is better than most other pre-workouts I’ve tried, especially for a supplement this good,” says one tester.
Each serving of Pre-X has 300 milligrams of caffeine and 4,000 milligrams of L-citrulline, so you should feel energized and get a good pump with this pre-workout. “I got a decent pump and had a calm focus without feeling overstimulated,” one tester says.
Some testers say Pre-X has a slightly lower dosage of beta-alanine than some other pre-workouts on our list, but others say they experienced noticeable tingles during their workout.
While testers did not experience any negative side effects when trying Pre-X, this pre-workout is made with the artificial sweetener sucralose. Some health experts have raised concerns about taking sucralose in high doses. As a CPT and someone who pays close attention to everything I put in my body, I tend to steer clear of artificial sweeteners. Because of this, we docked a point off the formulation score, giving Pre-X 4 out of 5 stars.
Nutricost Pre-X comes in five flavors, including Blue Raspberry, Peach Mango, and Watermelon. Collectively, our team gave this strong pre-workout 4.5 out of 5 stars for taste.
“This tastes great ice cold or at room temperature. I look forward to drinking it before my workouts,” says one tester who tried Blue Raspberry.
Another tester who tried Peach Mango also gave Pre-X his stamp of approval.
“No artificial sweetener taste at all. It has a nice flavor that’s not overly sweet.”
Strongest Pre-Workout for Taste: Jacked Factory NitroSurge Pre-Workout
Pros:
- 11 tasty flavor options
- Available in multiple sizes
- Budget-friendly price point
- Vegan
- 100 percent hassle-free money-back guarantee
Cons:
- Uses the artificial sweetener sucralose
- Mixed reviews on effectiveness
- No third-party testing
Whether you like a strong pre-workout that’s sweet, sour, fruity, or tart, Jacked Factory NitroSurge has a fit for you. With 11 options, you can stick to your favorite or keep a few flavors in rotation to keep your taste buds on their proverbial toes. Between the deep lineup and satisfying flavors, NitroSurge earned a perfect score for taste.
One of our testers tried Strawberry Margarita, and let’s just say she was more than satisfied with her sipping experience.
“It’s wildly delicious. I’d drink this by the side of the pool over ice all day.”
Another tester prefers Jacked Factory NitroSurge to some other strong pre-workouts he’s tried. “I did not like the Pink Lemonade flavor of Legion Pulse, but I would definitely use the Grape NitroSurge again,” he says.
As for its effectiveness? For one of our product testers, it took about 20 minutes to feel NitroSurge kick in. At that point, he felt like he could lift harder.
“I usually work out in the morning because I feel most rested then, but even after taking this in the afternoon, I felt ‘jacked up’ and ready to go,” he says, adding that he experienced tingles and a slight drop off, but neither was overwhelming.
Another tester who regularly takes strong pre-workouts doubled the dosage. He said he got “a bit of a boost from it” but nothing like what you’ll get from other strong pre-workouts. Ultimately, this makes NitroSurge a solid choice for beginners, as you can see how you respond to a single serving before upping it to two scoops.
Besides the taste, I like that it’s budget-friendly while still including evidence-backed ingredients, like L-citrulline, beta-alanine, betaine anhydrous, caffeine anhydrous, L-theanine, theobromine, and AstraGin. AstraGin, also found in Transparent Labs BULK BLACK, is a plant-based compound formulated to enhance nutrient absorption. While AstraGin is safe at 0.5 milligrams per kilogram of body weight per day, more research is needed on the potential performance-enhancing benefits.
Like some of the other pre-workouts on our list, NitroSurge is made with the artificial sweetener sucralose, which some health experts have raised concerns about taking in high doses. Also, Jacked Factory supplements do not undergo third-party testing, which ensures products include the ingredients listed on the label and nothing else. This is especially important for athletes who undergo drug testing for banned substances. We only gave Nitrosurge 3 out of 5 stars in this category since it is made in a Current Good Manufacturing Practice (cGMP)-certified and FDA-registered facility.
Strongest Pre-Workout for Pump: Gorilla Mode
Gorilla Mode Pre Workout
4.0
- Caffeine: 400mg
- Other Key Ingredients: L-citrulline, creatine monohydrate, L-tyrosine, betaine anhydrous, HydroPrime glycerol powder, malic acid, alpha-GPC, huperzine A
- Sweetener: Sucralose
- Flavors: Orange Rush, Mouthwatering Watermelon, Tiger’s Blood, Bombsicle, Cherry Blackout, Fruit Punch, Cotton Candy Grape, Blackberry Lemonade, Jungle Juice, Strawberry Kiwi
- Certifications: Third-party tested
- Servings per Container: 20 two-scoop servings
- Price per Serving: $3.00
Check Price
Pros:
- Multiple evidence-backed ingredients to enhance muscle pumps and focus
- Some of the ingredients are third-party tested
- Wide variety of flavors
- Subscribe and save option
Cons:
- Expensive
- Artificial flavors, including sucralose
- Need two servings to get 5 g of creatine monohydrate
- 400 mg of caffeine (per two scoops) is the total recommended daily allowance
For bodybuilders, a “pump” is a sign of a successful training session. Increased blood flow to the muscles makes them feel fuller and appear larger and more vascular during and after a workout. A pump also promotes muscle growth by delivering essential nutrients and oxygen to the muscles as blood flow increases. While you can achieve a pump through high-rep sets, drop sets, and supersets, high-stim pre-workouts like Gorilla Mode are specially designed to improve your pump.
Gorilla Mode contains several pump-enhancing ingredients in each scoop, including 5,000 milligrams of pure L-citrulline (more per scoop than any other pre-workout on our list) and 2,000 milligrams of Hydro Prime glycerol powder. L-citrulline works to widen blood vessels, increasing blood flow to the muscles. Glycerol powder is rapidly absorbed by the muscles and draws in water, which can cause muscle cell swelling.
If you’re caffeine-sensitive or budget-conscious, this intense pre-workout may not be the best for you. Although one serving only contains 200 milligrams of caffeine, you will need to take two servings to get research-backed doses of some key ingredients, including creatine monohydrate (only 2.5 gram per serving). At that point, you’d be at 400 milligrams of caffeine, which is the total amount the FDA says is safe for adults to consume per day. For this reason, we docked a point off the formulation, giving Gorilla Mode 4 out of 5 stars in this category.
Don’t forget that this also impacts how much bang you get for your buck. A 40-serving tub costs $60, and you’ll end up going through it that much quicker if you take two scoops before your training sessions. That would bring the cost to $3 per serving. So, from a value standpoint, we can only give Gorilla Mode 2.5 out of 5 stars.
On the other hand, this pricey supplement earned a strong score of 4.5 out of 5 stars for its effectiveness. One of our testers uses strong pre-workouts several times a week and tried Gorilla Mode before an upper-body workout. “Not only did I have a good pump, I also felt more focused. I knocked out a few more reps than usual during my workout,” he says. “I like the Fruit Punch flavor, although it was sweeter than I thought it would be.”
While our tester enjoyed Gorilla Mode’s taste, he says the powder was gritty and difficult to mix properly. This is likely due to the glycerol powder, which absorbs moisture, leading to clumping.
Strongest Pre-Workout for Tingles: Crazy Nutrition Intensive Pre-Train
Crazy Nutrition Intensive Pre-Train
4.0
- Caffeine: 200mg
- Other Key Ingredients: Citrulline malate, beta-alanine, taurine, KSM-66 Ashwagandha, caffeine, EnXtra, piperine
- Sweetener: Sucralose
- Flavors: Blue Raspberry, Fruit Punch, Green Apple (caffeine-free)
- Certifications: Vegan
- Servings per Container: 30 servings
- Price per Serving: $2.16 ($2 for caffeine-free)
Check Price
Pros:
- 3,500 mg of beta-alanine should provide the skin-tingling sensation
- Available in a caffeine-free option
- Vegan-friendly
- Subscribe and save option
Cons:
- Uses the artificial sweetener sucralose
- Only available in three flavors
If you like feeling skin tingles after taking your pre-workout, check out Crazy Nutrition Intensive Pre-Train. I love the prickly skin sensation because it lets me know my pre-workout is kicking in and it’s time to train. This temporary side effect, called paresthesia, is caused by beta-alanine, which works to increase muscular endurance.
Intensive Pre-Train has 3,500 milligrams of beta-alanine per serving, which is more per serving than almost all of the other pre-workouts on our list. “Beta-alanine is found in most pre-workout supplements, likely because it helps reduce fatigue and improve endurance in the short term,” says registered dietitian Alex Oskian. “This is because it reduces acidity in the body, which comes from lactic acid build-up.”
Our product tester used Crazy Nutrition Intensive Pre-Train before a high-intensity interval training (HIIT) workout and felt the tingles within 15 minutes. “These were strong compared to some other pre-workouts I’ve tried,” he says. “I felt good tingles in my hands and face, which lasted for about an hour.”
Earning a 5 out of 5 for effectiveness, Intense Pre-Train is also available in a caffeine-free version for those who don’t want stimulants in their pre-workout. The non-stim version comes in Green Apple, which our tester says tasted more like a greens powder than a sour apple.
“I’m rather caffeine-dependent, so I didn’t feel a burst of energy. I prefer caffeinated pre-workouts, but this is a great option for a late-night lifting session,” she says. Other testers who tried the Fruit Punch flavor say they enjoyed the tangy taste. To enhance the flavor, Crazy Nutrition is sweetened with the artificial sweetener sucralose. With some mixed reviews on the different flavors, we give this pre-workout a 3.5 out of 5 for taste.
Strongest Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout
Onnit Alpha Brain Pre-Workout
4.1
- Caffeine: 200mg
- Other Key Ingredients: L-citrulline, beta-alanine, African oil palm extract, NooGandha (ashwagandha extract), caffeine anhydrous, AlphaSize (alpha-GPC), theobromine, Dynamine (methylliberine)
- Sweetener: Stevia
- Flavor: Yuzu Peach, Tiger’s Blood
- Certifications: Gluten-free
- Servings per Container: 20 servings
- Price per Serving: $2.99
Check Price
Pros:
- Formulated to improve mental focus and enhance cognitive performance
- Subscribe and save option
- Free from artificial sweeteners, flavors, and colors
Cons:
- Expensive
- Limited flavor options
- Key ingredients like citrulline and beta-alanine are under-dosed
Onnit Alpha Brain is designed to increase mental acuity and focus. Testers say that’s exactly how they felt after trying Onnit Alpha Brain, which is why it’s our pick for the strongest pre-workout for focus.“What makes this pre-workout stand out is the cognitive effects. I felt significantly more focused after taking Alpha Brain than any other pre-workout I’ve tried,” says one of our testers.
Other testers agreed, saying Alpha Brain helped them feel present and ready to work out without being overstimulated, leading to an effectiveness score of 4 out of 5 stars.
Onnit Alpha Brain’s formula differs from most other strong pre-workout supplements on our list — it contains nootropics, substances that enhance learning and memory. One of the key ingredients, NooGandha, is an ashwagandha extract that can reduce stress and enhance well-being by reducing cortisol levels in the body.
Another key ingredient, AlphaSize, may promote the production of acetylcholine, a powerful neurotransmitter that enhances cognitive function. However, studies demonstrating the effect of alpha-GPC on cognitive performance used 200 to 400 milligram doses per day, and a serving of Onnit Alpha brain has 125 milligrams.
The other unique ingredient in Onnit Alpha Brain is Dynamine. It works similarly to caffeine, by blocking the body’s adenosine receptors that cause you to feel tired. However, this ingredient is banned in all sports supplements in Australia. While Dynamine is still allowed for sports competitions in the U.S., it is possible it will be banned in the future. Competitive athletes may want to steer clear of this product.
One of our testers says Alpha Brain is only middle-of-the-road compared to other strong pre-workouts when it comes to physical energy. “After taking other strong pre-workouts, I usually experience a boost in energy. After taking this pre-workout, the mental effects were much more noticeable than the physical ones,” she says. That may be in part because Alpha Brain lacks ingredients like betaine anhydrous, taurine, and creatine, which can support muscle growth and recovery.
We give the formulation 4 out of 5 stars thanks to the inclusion of nootropics, which are quickly becoming more prevalent in the supplement market. But be aware that this probably isn’t your best bet for boosting your physical energy levels.
Strongest Pre-Workout with Creatine: C4 Ultimate
Cellucor C4 Ultimate Pre-Workout Powder
4.1
- Caffeine: 300mg
- Other Key Ingredients: CarnoSyn beta-alanine, L-citrulline, L-arginine, BetaPower betaine anhydrous, creatine nitrate, L-tyrosine, Dynamine, TeaCrine, toothed clubmoss extract, rauwolfia vomitoria extract
- Sweetener: Sucralose
- Flavors: Hawaiian Punch Fruit Juicy Red, Frozen Bombsicle, Icy Blue Razz
- Certifications: Vegan
- Servings per Container: 20 servings
- Price per Serving: $2.50
Check Price
Pros:
- Contains a blend of three stimulants: caffeine, TeaCrine, and Dynamine
- Contains 1.5 grams of creatine nitrate
- Includes mineral electrolytes and a handful of B vitamins
Cons:
- Made with artificial flavors and sweeteners
- While it’s not currently prohibited in the U.S., Dynamine is banned from sports supplements in Australia, so athletes may want to avoid this ingredient
Long before the days of gummy and ready-to-drink (RTD) pre-workout options, the most popular choice was the original C4. The latest version, C4 Ultimate, is more concentrated than the classic formula, combining both exercise performance and cognitive-enhancing ingredients.
One of our testers tried C4 Ultimate before a 30-minute HIIT workout, reporting that the caffeine blend got her zoned in before her training.
“I felt great throughout the entire workout,” she reported, giving C4 Ultimate a perfect score for effectiveness.
This high-stim pre-workout is sweetened with sucralose, which some health experts have raised concerns about. While our tester doesn’t mind a very sweet pre-workout, the Icy Blue Razz flavor was a little too sugary for her liking. Mixing it in more water than recommended balances out the sweetness.
However, another tester was blown away by the Sour Batch Bros flavor, saying it tasted “just like Sour Patch Kids.” Taking both of their experiences into consideration, we’ll meet in the middle and give C4 Ultimate a 4 out of 5 for taste, especially since it comes in multiple flavors.
Another plus for this product: It contains creatine — a popular supplement among athletes and bodybuilders for its ability to boost strength, enhance recovery, and prevent injury. Because of its performance-enhancing capabilities, some people like to take creatine in addition to their pre-workout. If you want the best of both worlds, we recommend C4 Ultimate.
Keep in mind that one serving contains 1.5 grams of creatine per serving, which is less than the recommended value of 3 to 5 grams daily. If you want to get the most performance-enhancing benefits from creatine, you should invest in a standalone supplement to help support your fitness goals.One final note: If you compete in a sport that requires drug testing, C4 Ultimate may not be the best strong pre-workout for you because it’s made with Dynamine, which is currently banned for use in Australia.
How We Tested The Strongest Pre-Workouts
Our team of expert testers includes certified personal trainers, nutrition coaches, and CrossFit enthusiasts. As dedicated lifters and lovers of all things health and fitness, we’ve collectively tried more than 80 pre-workouts, giving us a broad perspective of what’s available on the market.
We tested each supplement before a workout, and in some cases, for several weeks or months, to evaluate its performance-enhancing benefits, taste, and whether the supplement had any negative side effects.
Using a 1-5 scoring system, we rated each pre-workout on a variety of factors, including:
- Ingredients and dosage: Does research show the type and amount of each ingredient is effective? What amount of the pre-workout is needed for optimal results? Strong pre-workouts that include research-backed doses of key ingredients like citrulline, creatine, and beta-alanine earn high marks.
- Stimulants: We looked at options with at least 200 milligrams of caffeine per serving, which we consider the minimum effective dose for a strong pre-workout. However, high-stim options don’t necessarily earn perfect scores, as there are limits to how much caffeine you should consume.
- Third-party testing and certifications: Do independent labs or facilities test the pre-workout for efficacy? Is it NSF-certified or Informed Choice Certified? In addition to third-party testing, we appreciate brands that provide transparent ingredient lists.
- Flavor and taste: How many flavors does the brand offer? What do those flavors taste like? Do they match what’s advertised? If your taste buds aren’t satisfied, there’s no chance this supplement will stick around for the long haul in your stack.
At the end of the testing period, we compared feedback to whittle our list down to only the best of the best. We also received valuable input from nutrition experts on what makes a strong pre-workout.
What Makes a Pre-Workout ‘Strong’?
A strong pre-workout contains a combination of performance-enhancing ingredients in research-backed dosages. “Usually, the strength of a pre-workout is based upon the amount of stimulants it contains. High doses of caffeine (300+ milligrams) are usually a quick identifier of the pre-workout’s strength,” registered dietitian Alex Oskian says.
However, the potency of a pre-workout goes beyond the caffeine content. Other active ingredients like L-citrulline, beta-alanine, and betaine anhydrous can impact energy, focus muscular endurance, and power output.
“Stronger via the amount of caffeine isn’t always better. If the goal is a bigger pump in the gym, other ingredients like L-citrulline may be better,” says Alex. “Another common ingredient that can help a pre-workout feel stronger is beta-alanine, which may cause a tingling or ‘pins and needles’ sensation on the skin.”
It’s also important to remember that “strong” is a subjective term. For example, I can handle a full scoop of RedCon1 Total War without a problem, but I have friends who get too many tingles from a single serving.
“Everyone’s body reacts differently to various compounds, so what works for one person might not be best for another,” says Dr. Christopher Mohr, Ph.D., RD.
Benefits of Strong Pre-Workouts
A strong, well-dosed pre-workout supplement may help you train harder by boosting your energy, focus, and endurance during intense workouts.
“There are a few things that are really helpful when you are looking for a great gym session: energy to do the work, mental clarity to help focus on what you are doing (not just to work the muscle, but to prevent injury), and a great workout,” registered dietitian Alex Oskian says. “Using a pre-workout may just help you achieve all of these.”
Let’s explore the potential benefits of taking a strong pre-workout before you start your training session.
Can Increase Energy Levels
Caffeine is one of the most popular stimulants used in pre-workout supplements to enhance energy levels and improve focus. Almost all of the pre-workouts on our list use caffeine and L-theanine. Studies have shown when paired with caffeine, L-theanine may improve cognitive performance.
“Most pre-workouts contain the stimulant caffeine in higher dosages. L-theanine helps counteract the unwanted effects of caffeine supplementation: jittery feelings and a post-caffeine crash,” Alex says. “You might see less mental fatigue, improved reaction time, and fewer headaches while regularly supplementing with L-theanine.”
Can Enhance Focus
I like taking a pre-workout to improve my focus because it helps intensify my workout and keep me #lockedin. Several pre-workouts on our list contain Alpha-GPC and tyrosine to give you that zoned-in feeling. Research suggests Alpha-GPC may improve cognitive function, and tyrosine may increase dopamine levels and cognition. One study found L-tyrosine helped improve people’s memory while they worked on a demanding task.
May Improve Endurance
A pre-workout may help you squeeze out a few more reps as you work to build strength and muscle. Two ingredients commonly used in pre-workout, beta-alanine and betaine anhydrous, may help reduce fatigue and support muscular endurance.
“Research suggests betaine anhydrous can improve muscle strength and power via increased total work capacity and improved protein synthesis within the body. Simply put, you can do more work, which leads to increased strength and muscle growth,” says Alex.
Another common ingredient, taurine, may improve your performance and power.
Precautions When Taking a Strong Pre-Workout
Registered dietitian Alex Oskian says not every pre-workout is created equal, so it’s important to pay attention to what’s on the label. “Supplements are not regulated by the Food and Drug Administration (FDA). This means the supplement might not contain all the ingredients you’re looking for and may even contain unwanted ingredients,” she says. Alex recommends looking for supplements that undergo third-party testing.
If you choose a high-stim pre-workout, be mindful of your caffeine intake from other sources like coffee, tea, or soda so that you don’t go over the daily recommended value of 400 milligrams. This will help prevent potential negative side effects like jitters, anxiety, or trouble falling asleep.
“Consuming caffeine at the end of your day may cause sleep disturbances, which only hurts performance in the long run,” says Oskian.
No matter which pre-workout you choose, it’s important to follow the recommended intake guidelines. Remember, pre-workouts should not be taken more than once per day.
“Pre-workout supplements are generally safe for healthy adults, but they can have some potential side effects,” says Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM. “It is important to start with a low dose and talk to your doctor before taking them, especially if you have any underlying health conditions.”
How to Choose the Best Strong Pre-Workout for You
There are a number of important factors to consider when deciding which strong pre-workout is right for you, including:
Ingredients and Dosage
Many strong pre-workouts incorporate a variety of active ingredients. When choosing a pre-workout supplement, consider your goals. For example, a bodybuilder may prefer a pre-workout powder that’s highly caffeinated and contains ingredients such as L-citrulline, betaine anhydrous, and creatine to help improve performance. On the other hand, an endurance athlete may want a pre-workout that has less caffeine but includes beta-alanine, BCAAs, and mineral electrolytes.
Third-Party Testing
Whenever possible, I choose supplements that are tested by a third party for purity and have transparent labeling. Athletes who undergo drug testing should look for certifications from Informed Choice and NSF, which ensure the product does not include any banned substances.
Customer Reviews
Although we test all of the products we recommend, it’s important to check out customer reviews, especially from people with similar fitness goals and preferences. They can provide valuable insights into the product’s overall effectiveness, potential side effects, and the most popular flavors.
“Recommended brands and products are ones that are highly rated by users and contain ingredients that have been backed by scientific research,” says Dr. Raj Dasgupta.
Flavor Options
“Taste plays a big role in pre-workout selection. If you don’t like a particular flavor, then you likely won’t drink the pre-workout no matter its benefits,” Oskian says. It’s also important to consider the use of artificial flavors, colors, and sweeteners.
Cost
The price of a pre-workout doesn’t necessarily reflect its effectiveness. Understanding the ingredients list and dosage levels is important to ensure you’re paying for a high-quality supplement and not just expensive marketing.
What to Avoid in a Strong Pre-Workout
There are a few potential red flags you want to avoid when picking out a pre-workout.
Proprietary Blends
I like to avoid supplements made using proprietary blends. These blends are combinations of ingredients, but the individual doses are not fully disclosed. This lack of transparency makes it impossible to assess the effectiveness and safety of the supplement.
Artificial Ingredients
Many fitness enthusiasts and athletes prefer all-natural ingredients and products free from unnecessary fillers or additives. “If sugar alcohols and artificial sweeteners wreak havoc on your stomach, make sure those aren’t on the ingredient list,” registered dietitian Alex Oskian says.
Banned Substances
Athletes who compete in sanctioned organizations should make sure the supplements they use are third-party tested and certified banned substance-free.
Final Thoughts: Is a Strong Pre-Workout Worth It?
If you have big fitness goals, choosing a strong pre-workout formulated with safe and effective doses of science-backed ingredients is worth it to deliver performance-enhancing effects. Keep in mind that even the strongest pre-workouts on the market won’t make you run faster, lift heavier, or exercise longer on their own. These supplements are designed to help you put in the work at the gym to make gains and enhance your performance over time.
Ultimately, though, a strong pre-workout is only part of the equation to becoming the strongest version of yourself. At the end of the day, you have to put in the work, follow a sound nutrition plan, and prioritize rest and recovery to crush your fat-burning and muscle-building goals.
Strongest Pre-Workout FAQs
Yes, technically, you can take a pre-workout made with 400 milligrams of caffeine. However, that is the maximum daily dose recommended by the FDA. This means if you’re using a high-stim pre-workout, you may want to avoid caffeine from other sources like coffee, tea, soda, or energy drinks. Since 400 milligrams is the maximum recommended daily dose, I do not advise using a pre-workout containing 600 milligrams of caffeine.
A pre-workout can directly and indirectly make you stronger. A well-dosed pre-workout may help you add a few pounds to your lifts or allow you to push out a few more reps during your workout. However, real strength gains will come from consistent training, proper nutrition, and recovery. If a pre-workout supplement helps you stay consistent in the gym, it may also help you gain strength and muscle mass.
Yes. Depending on your sensitivity to stimulants like caffeine, you may experience side effects, including jitters, anxiety, or difficulty falling asleep. If this is the case, use a half serving or a more moderately dosed pre-workout to assess your tolerance.
