12 Best Pre-Workouts of 2024, From an RD

One of the most popular supplements on the market, pre-workouts often increase energy, blood flow, endurance, power, and even hydration. As such, you can find different combinations of beneficial ingredients (like caffeine, citrulline, and beta-alanine) in the form of powders, pre-made drinks, small liquid shots, and even chews and gum.

But with the amount of options, it’s easy to get lost. We’ve spent years testing out the best pre-workouts for weight loss, training sessions, and more. Our on-staff certified personal trainers, nutrition coaches, USA Weightlifting coaches, and athletes have personally tested more than 100 different pre-workout products. After also working with a registered dietitian, here are what we consider to be the best pre-workout supplements for any fitness goal.

The 12 Best Pre-Workout Supplements of 2024

• Best Pre-Workout Overall: Transparent Labs BULK
• Best Pre-Workout for Muscle Gain: Jacked Factory Nitrosurge
• Best Budget Pre-Workout: Nutricost Pre X Pre-Workout
• Strongest Pre-Workout: Transparent Labs BULK Black
• Best Non-Stim Pre-Workout: Gainful Non-Caffeinated Pre-Workout
• Best Tasting Pre-Workout: XWERKS Ignite
• Best Pre-Workout for Weight Loss: Transparent Labs LEAN
• Best All-Natural Pre-Workout: Legion Pulse
• Best Pre-Workout for Beginners: Onnit Alpha-BRAIN
• Best Pre-Workout for Men: Pre Lab Pro Pre-Workout
• Best Vegan Pre-Workout: Alyne Pre-Workout
• Best Pre-Workout for Women: Optimum Nutrition Gold Standard

Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

Best Pre-Workouts Comparison

Product	Caffeine	Price Per Serving	Key Ingredients	Flavor Options
Transparent Labs BULK	200mg	$1.66	8g citrulline malate, 4g beta-alanine, 2.5g betaine anhydrous, 200mg L-theanine, 1.3g taurine	12 flavors
Jacked Factory Nitrosurge	180mg	$1	3g L-citrulline, 1.6g beta-alanine, 1.25g betaine anhydrous, 90mg L-theanine, 25mg AstraGin	14 flavors
Nutricost Pre X Pre-Workout	300mg	$1.09	4g L-citrulline, 2g beta-alanine, 1.5g betaine anhydrous, 250mg N-acetyl L-tyrosine	5 flavors
Transparent Labs BULK Black	180mg	$1.83	3g L-citrulline, 1.6g beta-alanine, 1.25g betaine anhydrous, 1g creatine HCL, 90mg l-theanine, 75mg L-elevATP, 25mg AstraGin	5 flavors
Gainful Non-Caffeinated Pre-Workout	N/A	$1.85	4g L-citrulline DL-malate, 1.5g beta-alanine, 3g creatine, 1g leucine	2 flavors
XWERKS Ignite	150mg	$1.63	3g citrulline malate, 1.5g beta-alanine, 2g L-tyrosine	4 flavors
Transparent Labs LEAN	180mg	$1.66	6g citrulline malate, 2g beta-alanine, 1.5g betaine anhydrous, 1.8g L-theanine	8 flavors
Legion Pulse	350mg	$2.25	8g citrulline malate, 3.6g beta-alanine, 2.5g of betaine anhydrous, 350mg L-theanine	6 flavors
Onnit Alpha-BRAIN	200mg	$2.99	2.4g L-citrulline, 2.4g beta-alanine, 225mg ashwagandha, 250mg African palm oil	2 flavors
Pre Lab Pro Pre-Workout	80mg	$2.95	1.6g L-theanine, 4g L-tyrosine, 2.2g Setria Performance Blend	1 flavor
Alyne Pre-Workout	190mg	$2.50	4g L-citrulline, 3.2g beta-alanine, 1g n-acetyl L-tyrosine, 1g alpha GPC 50%, 500mg lions mane mushroom	1 flavor
Optimum Nutrition Gold Standard	175mg	$0.96	750mg l-citrulline, 1.6g beta-alanine, 385mg L-tyrosine	4 flavors

Video Review

Join BarBend expert tester Jake Herod, NASM-CNC, and registered dietician nutritionist Chelsea Rae Bourgeois, MS, RDN, LD, as they share some of their favorite pre-workout supplements, including non-stim and all-natural options.

https://www.youtube.com/watch?v=j08OBGACRu0

[Related: Are Preworkouts Worth It?]

Best Pre-Workout Overall: Transparent Labs Bulk

Key Features

• Solid formulation with no artificial sweeteners or additives.
• Variety of flavor options
• Perfect solubility
• Transparent label

What You Should Know

Our RDN gave this product a high rating for its formulation and active ingredients. We love the transparent label, broad variety of flavor options (which we found delicious), and third-party testing.

Pros

Effectively-dosed ingredients

May promote focus

Third-party tested

Boron and zinc that might help improve testosterone levels. (3)

Cons

Large beta-alanine dose

Not budget-friendly

Stevia sweetener is a little bitter

Why We Like It

When looking for an excellent pre-workout supplement, we value research-backed ingredients in clearly disclosed dosages. Transparent Labs is a company that heavily prioritizes both of those elements in their BULK pre-workout. “Bulk gets a 4.25 out of 5 for its formulation,” according to Chelsea Rae Bourgeois, RDN. “It gets high scores for its ratio of ingredients and deductions for the proprietary blends and sodium content.” 

Transparent Labs BULK is our best-rated pre-workout, thanks in a big part to its…transparency. There aren’t any blends, it’s gluten-free and contains no artificial sweeteners, colors, or flavors. If you read the label, you’ll know exactly what you’re getting and how much — which is crucial if you also take other supplements. (Accidentally doubling up on dosages for specific ingredients is dangerous at worst and redundant at best.)

BULK’s 200 milligrams of caffeine (per serving) helped our tester feel a productive surge of energy without a post-workout crash. BULK features big hits of citrulline and beta-alanine, too. “Beta-Alanine is well researched and generally regarded as safe when taken by most adults, as directed,” says Justine Hays, M.S., R.D., C.D.N, a registered dietitian and experienced health writer. “Beta-Alanine works by preventing muscle fatigue, allowing you to work out at a higher intensity for a longer period of time.”

The flavors are on point as well, especially Blue Raspberry — our tester, a certified nutrition coach, rated it a perfect 5 out of 5. “It tasted the way you think a blue raspberry would taste,” he said. “This has a sweet flavor, but it isn’t so sweet that you have trouble drinking it.”

After shaking up this product in a standard shaker bottle with a blender ball, our tester gave the solubility a perfect 5 out of 5, too. This one mixes very clear without any unwanted clumping or floaties in the beverage.

Unfortunately, BULK isn’t the most cost-friendly pre-workout supplement on the market. One 30-serving container costs $49.99. We gave this product a 3.5 out of 5 for cost per serving, as the $1.66 per serve price tag is a little costly and may not fall in everyone’s budget.

What Customers Are Saying

Out of more than 5,000 customer reviews on the Transparent Labs website, this product earned a 4.39 out of 5 rating, which is nearly perfect. Here’s what users had to say:

“Awesome pre-workout. I got the strawberry kiwi and the flavor is really good. Sometimes can be a little sour but other times it’s fine.. not sure how that works. Helped facilitate a really great workout, good energy and focus, with an amazing pump at the end. 10/10 would recommend.”

“This gives me the best performance and feeling when working out. It gives me light tingles but not overwhelming and I feel like it sustains during my whole workout.”

Read More

Read our full Transparent Labs BULK Review.

Best Pre-Workout for Muscle Gain: Jacked Factory Nitrosurge

Key Features

• This one may help with promoting muscle growth.
• It has more caffeine than other formulas.
• The price per serving is affordable.

What You Should Know

This pre-workout offers energy, while also packing ingredients that may help with muscle growth. We love the flavor, and it dissolves beautifully with just a shaker cup and ball.

Pros

May help muscle gain

Budget-friendly

Has info for one and two scoops

Cons

Caffeine serving may be high

No creatine

Why We Like It

Generally, pre-workout supplements aren’t primarily focused on  muscle growth, as their ingredients usually target energy, blood flow, and endurance.. Yet, some focus on muscle gains too. (2)(26) Some research has shown that supplementation with betaine and beta alanine may help improve your body composition and strength. (10) (32) (25) And in this formula, you get 1.25 grams per serving, though, research has shown results with at least two and a half grams daily. 

“Nitro Surge scores a 3.75 out of 5 for its formulation, with high marks for the ingredients used but deductions for the low dosages,” according to Chelsea Rae Bourgeois, RDN. Luckily, Jacked Factory does provide supplement facts for two servings! However, the caffeine content per two servings may be too high for some athletes, so proceed with caution. (7)

Jacked Factory Nitrosurge comes in 14 flavors, all of which are objectively delicious and pretty unique. Our testers unanimously gave it a perfect 5 out of 5 for taste. Kate Meier, BarBend editorial member and competitive weightlifter, says Nitrosurge is her go-to pre-workout because the Strawberry Margarita flavor “is like heaven on earth. If it weren’t for the caffeine, I’d probably just drink this all day long,” she said. 

After trying the product herself, Meier gave Nitrosurge a 5 out of 5 for overall effects, but has a word of warning: “I only use one scoop each time I work out, which has 180 milligrams of caffeine but is lighter on ingredients like beta-alanine and betaine,” she said. “There is a two-scoop dosage on the can, but that is too much caffeine for me. One scoop is just right!”

This product dissolves beautifully in a shaker cup, earning a 5 out of 5 for solubility. And at around $1 per serving, it’s hard to find a flaw with this pre-workout. However, we do wish this pre-workout were third-party tested. Jacked Factory doesn’t show evidence of any lab testing performed on Nitrosurge. 

What Customers Are Saying

This pre-workout has more than 22,000 customer reviews on Amazon with an overall 4.3 out of 5-star rating.

“I really liked the flavor more than other pre-workouts I’ve used. It was pleasant and not overly sweet or artificial-tasting. What stood out to me was that it didn’t overstimulate me; instead, it provided a nice, clean energy boost that lasted for about two hours.”

“I love that it comes with a double-sided scooper so you can easily choose between 1-2 scoops. It works exactly as intended, gives a long-lasting boost in energy with a tiny bit of tinglies (which I personally enjoy) and it even helps my mental clarity/focus throughout the first several hours of the day.“

Read More

Read our full Jacked Factory Nitrosurge Review.

Best Budget Pre-Workout: Nutricost Pre X Pre-Workout

• This is a budget-friendly pick.
• The solubility on this one was solid.
• It has additional micronutrients, including vitamin B6 and B12.

What You Should Know

This product is among our most budget-friendly pre-workouts, as it’s only $1.09 per serving. It packs plenty of caffeine, too, though we wish it were third-party tested.

Pros

Budget-friendly

Solid caffeine dose

Available in bulk

Cons

Third-party tester not disclosed

Contains artificial flavors and sucralose

Let’s be real, spending hundreds of dollars on supplements each month isn’t convenient. But this budget-friendly pre-workout may help keep your wallet happy. This supplement is only $1.09 per serving and only $0.91 per serving if you opt for the 60-serving container. Nutricost Pre X Pre-Workout definitely earned a 5 out of 5 for value.

This formula is pretty solid, too. You get all the must-have pre-workout ingredients (like l-citrulline, beta-alanine, taurine, and betaine anhydrous) but also some beneficial additions, including 60mg of vitamin B6 and 200mcg of vitamin B12. (9) We did have to give the formula a 4 out of 5, though, because this one does contain artificial flavors and sucralose, which may not sit well with every athlete.

You get five flavor options with this product, which is more than most other pre-workout supplements. “I really liked the Blue Raspberry flavor,” one of our testers said, giving the taste a 5 out of 5. “It’s accurate to the name for sure. I’ve also tried the Watermelon and remember liking that one, too.”

Our testers also really liked the solubility with this product, giving this category a 4 out of 5. “I didn’t notice any clumping,” one tester said. “When I shook it in a regular water bottle, though, I did notice a little bit of floaties at the bottom.”

We gave this supplement a 3 out of 5 for third-party testing. The product description does say that this supplement was third-party tested. But our team wasn’t able to find exactly which third-party lab tested the product. 

What Customers Are Saying

Out of 18 customer reviews on the Nutricost website, this pick earned a 4.9 out of 5.

“Amazing pre workout. Prefer this over any other brand. Previously used Bucked Up, but this brand truly feels superior and helps me perform better.”

“Have been using the Peach Mango pre-workout for a few weeks now and its incredible! Legit tastes like juice, and has me feeling great while getting a good pump. 10/10 would recommend.”

Read More

Strongest Pre-Workout: Transparent Labs BULK Black

• High caffeine content.
• Higher beta-alanine and citrulline levels.
• There’s no creatine in this formula.

What You Should Know

This product has high caffeine content and even a small dose of creatine. It also has a clean formula with no artificial additives.

Pros

Caffeine of three coffee cups

High beta-alanine and citrulline doses

Ingredients for blood flow and focus

Cons

No creatine

Uncommon flavor options

Why We Like It

For athletes who love sipping on caffeine before a workout, not just any pre-workout can offer an adequate energy boost. After testing this product ourselves, we think Transparent Labs BULK Black exceeds other formulas in energy-producing ingredients, making it the strongest pre-workout on the market.

One reason we like this formula for strength is that it contains a large, 8,000mg dose of citrulline malate. This ingredient may be able to help improve strength and endurance, as it increases blood flow to your muscles, according to the Cleveland Clinic, and limited evidence suggests it may also help with muscle soreness. (6)(26)(28) That’s paired with 305 milligrams of caffeine, which is more than most pre-workout supplements. You also get 4,000 milligrams of beta-alanine, which can help reduce muscular fatigue. (31)

“I’d give Transparent Labs Bulk Black a 4.25 out of 5 for formulation with deductions based on the proprietary blends used,” according to Chelsea Rae Bourgeois, RDN. We also like the added vitamin D in this formula.

One of our expert product testers who has used nearly 40 pre-workout products himself rates BULK Black as his favorite supplement of all time. His favorite flavor is Peach Mango, which he gave a 5 out of 5 rating. “This is so good that I don’t want to finish it. I want to sip it like a fine wine,” he says. We also gave this supplement a 5 out of 5 for solubility, as it mixed perfectly.  

We did have to dock this supplement a little in the price department. One 30-serving container costs $54.99, which is about $1.83 per serving. If you’re really wanting a strong pre-workout, we do still recommend this product. But if price is a problem, you can definitely find cheaper options. 

What Customers Are Saying

Out of 651 reviews on the Transparent Labs website, this product earned an overall 4.46 out of 5.

“Don’t take more than half a scoop. The ingredients must be spot on with this pre-workout because never have I felt so pumped off of any other brand. This is the real deal.”

“Taste was not the greatest, but the formula is definitely top notch. Even though I was tired, I powered through my workout. I just wish this wasn’t so expensive.”

Read More

Want the full scoop on pre-workouts? See our complete guide to pre-workout supplements here. 

Best Non-Stim Pre-Workout: Gainful Non-Caffeinated Pre-Workout

• Non-stim formula option.
• No artificial sweeteners
• Can customize intensity level and has creatine option.

What You Should Know

This product has a non-caffeinated version for athletes who prefer to train at night or simply want zero stimulants. You can also buy this pre-workout with added creatine, minimizing the need to buy it on the side.

Pros

Non-stim formula

No artificial colors or ingredients

Contains creatine

Cons

Not third-party tested

Pricey

Only two flavors

Why We Like It

Customizable supplements aren’t totally uncommon but you don’t see it often with a pre-workout. Gainful’s pre-workout offers a few customization options, including a non-caffeinated version, which we love for athletes who either train at night or don’t want extra jitters.

Gainful’s non-caffeinated product contains all the most common pre-workout ingredients, including l-citrulline, valine, and beta alanine, among others. (9) However, we especially like that the product also contains 3,000 milligrams of creatine monohydrate, which is a nice plus, minimizing the need to buy a separate creatine powder. Evidence regarding the best timing of creatine ingestion (pre- or post-workout) is mixed. (4)

Our team also likes that this product contains zero artificial sugars or ingredients. Gainful’s pre-workout is also plant-based and uses beet root powder as a coloring agent, rather than food dye.

Unfortunately, though we had to rate the cost a 3 out of 5, as it sits on the pricey side. One 14-serving jar costs $26, which is about $1.85 per serving. This isn’t the most expensive on the list but definitely not the most budget-friendly.

What Customers Are Saying

With just over 1,300 reviews on the Gainful website, this product has an overall 4.6 out of 5 customer rating.

“I’ve never been a pre-workout person before trying this on a whim. I’m a lean guy so the fact I could have it come with creatine in it was a huge plus. The watermelon is a great flavor and I’ve noticed an impact on my workouts.“

“The [Strawberry Lemonade] flavor is sour and the after taste is bitter. Beside the flavor it helps a lot with the workout. I am sweating more and burning more calories.“

Read More

Best Tasting Pre-Workout: XWERKS Ignite

• Delicious flavor variety that our testers loved.
• When mixed in a shaker cup, it dissolved completely.
• It packs 150 milligrams of caffeine per serving.

What You Should Know

This is our best-tasting pre-workout supplement. This formula isn’t too sweet and does a great job of reflecting the flavor on the label.

Pros

Fabulous flavors

Has ingredients for focus

Research-backed ingredients

Cons

May cause skin tingles

No hydration ingredients

Not third-party tested

Why We Like It

If you’re planning to sip a pre-workout supplement several days a week before training, you want one you actually enjoy drinking. After trying the Green Apple and Watermelon flavors, our testers gave this one a 4.5 out of 5 for taste. “This pre-workout tasted fantastic,” our tester said. “I didn’t think it was overly sweet and I thought XWERKS did a good job of replicating the flavor on the label.”

This formula notably includes electrolytes like calcium and magnesium lactate. Magnesium supplementation may help improve muscle strength, but additional studies are needed. (35) Despite broad claims that lactate hinders performance, it may bolster endurance and can be gentler on the stomach than other forms of magnesium. (35) However, we do wish the doses were higher. “I’d give Ignite a 2.5 out of 5 for its formulation,” Chelsea Rae Bourgeois, RDN, says. “Considering its cost per serving, I wish its ingredients were more clinically dosed.”

After taking this product, our tester, herself an avid runner, reported that her energy levels and focus were great, with no jitters to speak of. We also gave this product a 5 out of 5 for solubility, which our tester loved. “This one is really soluble,” they said. “When dissolved, the consistency was thin and easy to drink.”

Unfortunately, we did have to give this product a 2 out of 5 for third-party testing. We didn’t notice any evidence of third-party lab testing on this product. However, we do like that XWERKS offers pretty transparent labels. 

We do also think the price per serving is a little costly, especially for athletes shopping on a budget. One 30-serving container is $49, which is about $1.63 per serving. Our team gave the cost a 3 out of 5, as you can find cheaper products on this list.

What Customers Are Saying

Out of 209 reviews on the XWERKS website, this product earned an overall 4.5 out of 5.

“I’ve been using ignite for the past year or so. Best pre workout I’ve ever taken.”

“My go to pre workout mix. Definitely gives me the boost I need to really push myself. Tastes good too.”

Read More

Read our full XWERKS Ignite Pre-Workout Review.

Best Pre-Workout for Weight Loss: Transparent Labs LEAN

Key Product Features

• This product may help support a weight-loss diet.
• There are no artificial sugars or additives.
• This has a lower cafeine content.

What You Should Know

No pre-workout is going to cause weight loss (you need a calorie deficit for that). However, this product has a lot of ingredients that you can find in many fat burner supplements.

Pros

Has ingredients that may help weight loss

No artificial sweeteners or colors

Eight flavor options

Cons

Lower in caffeine than others

Won’t necessarily cause weight loss

Why We Like It

The key to weight loss and burning fat is consuming fewer calories than you burn, but is there a pre-workout that might offer a little extra help? We think Transparent Labs steps up to the plate big time with this unique pre-workout formula.

Disclaimer: Please note that none of these products describe themselves as weight loss supplements and should not be taken as such. Please consult with a medical professional before beginning any weight loss protocol.

Transparent Labs LEAN has a lot of ingredients that you’ll also find in fat burner supplements. The iodine and zinc may also support thyroid health. Thyroid health is important for maintaining a healthy body weight, as it helps control your metabolism. Some research shows that your thyroid may slow hormone production and your metabolism when you lose weight, so having those support ingredients is potentially very helpful if weight loss is your goal. (5)

If you’re taking it with a multivitamin, Hays urges caution, however. “If using this supplement along with a daily multivitamin or other supplements, be sure to read the labels so as to not overdo it on some micronutrients, such as copper.”

During testing, we did notice that this product doesn’t mix very well — there were floaties in the water even after some hardcore shaking, giving the solubility a 2 out of 5. It’s not a huge issue, but if floating bits are a deal-breaker for you, you may want to try a different pre. Also, our tester wasn’t a fan of the taste, noting that it’s slightly bitter.

When it comes to cost per serving, this one earned a 2.75 out of 5. At $1.66 per serving, this definitely isn’t the most cost-friendly option on this list. If you’re an athlete looking to save a little money on their monthly supplement stack, there are other options that may be better suited.

What Customers Are Saying

Out of 2,517 customer reviews on the Transparent Labs website, LEAN earned an overall 4.17 out of 5.

“Love this product. Would love to see the natural flavors taken out to make this truly a clean product.”

“I really like how it works and that it is clean. The flavor isn’t my favorite, but it is definitely doable for the effect.”

Read More

Read our full Transparent Labs LEAN Review.

Best All-Natural Pre-Workout: Legion Pulse

• All-natural formula with no artificial ingredients.
• The sweetener can leave an aftertaste but it’s natural.
• There are six flavor options.

What You Should Know

This product uses all-natural ingredients and our RDN loved the formulation. We also didn’t notice any jitteriness with this product, plus you can buy a stim-free version if you want zero caffeine.

Pros

Natural formula with no artificial ingredients

Clinically-backed ingredients

Third-party tested

Cons

Pricey

No creatine

Uses erythritol to sweeten

Why We Like It

If you’re choosing to use a pre-workout to boost your energy, focus, and pumps, but you want to avoid artificial or added sugars, colors, preservatives, and flavors, Legion Pulse might just be the best natural pre-workout for you. The brand claims this is “100% all-natural,” and because they use Labdoor for third-party testing, we’re inclined to believe it.

“Legion Pulse scores a 4.5 out of 5 for its formulation, with high marks for its natural ingredients, all of which serve a purpose,” according to Chelsea Rae Bourgeois, RDN. Several of our testers, including two personal trainers, have tested Legion Pulse. One actually went through the entire container because he liked it so much.

“I like the one-to-one ratio of caffeine and l-theanine because the caffeine content here is high, but the l-theanine balances it out so you don’t feel jittery or over-stimulated,” he said. Plus, if you don’t want the caffeine, Pulse comes in a stim-free version.

There are several flavor options available for Pulse. Our testers rated the flavors an average of 4 out of 5, noting that you might pick up on an aftertaste. “To keep the product natural, Legion uses erythritol as a sweetener,” points out one of our testers, a certified health coach. “That can sometimes create a bit of an aftertaste, which I definitely got.”

Legion Pulse comes in around $2.25 per serving, which is definitely higher than average, earning a 2 out of 5 for cost. We see the brand offer big sales around the holidays, and they also have a subscription savings that takes as much as 30 percent off the price.

What Customers Are Saying

With just over 21,000 reviews on the Legion website, this product has an overall 4.5 out of 5 customer rating.

“I love this pre-workout. The flavor is not too sweet and it helps keep me focused and efficient in the gym. I do one scoop with 32oz of water.”

“Love the clean ingredients. A good flavor. It gets the job done and makes you feel energized without the crash.”

Read More

Check out our full Legion Pulse Pre-Workout Review.

Best Pre-Workout for Beginners: Onnit Alpha-BRAIN

• Lighter doses of caffeine and beta-alanine.
• Helps increase focus while training.
• The Tiger’s Blood flavor got a perfect tester score.

What You Should Know

As this one has smaller doses of caffeine and beta-alanine, we think this supplement works well for beginners. It does have a much smaller dose of citrulline than other pre-workouts, too, which some athletes may not love.

Pros

Lighter doses of ingredients

Can bundle with other products

Can subscribe to recurring deliveries

Cons

Not budget-friendly

Only two flavors

Not third-party tested

Why We Like It

Being a beginner in the gym can feel intimidating, but with the right guidance and supplementation, it may be a bit less daunting. Onnit Alpha-BRAIN Pre-Workout is designed with some of the most important basic essentials while giving you some extras for focus and endurance.

We had several testers try Alpha-BRAIN (which is also the name of one of Onnit’s best multivitamins). Every single person commented on their increase in focus, which comes as no surprise with the nootropics like ashwagandha and dynamine. 

“I usually feel more focused with most pre-workouts, but Alpha-BRAIN is one of the best for this,” one of our testers, a competitive weightlifter, remarked, giving the effects a 4 out of 5. “I have even taken this before work instead of coffee just for that extra attention.”

You’ll also find 2.4 grams of l-citrulline, which works to help increase the nitric oxide available for use to expand blood vessels and improve blood flow, while betaine may enhance muscular endurance. (27) This is a winning combination for some gnarly muscle pumps. (8) However, our expert, Chelsea Rae Bourgeois, RDN, gave the formulation a 3.25 out of 5, as it contains little citrulline, compared to other pre-workouts.

Our testers unanimously recommend Tiger’s Blood over Yuzu Peach. “I’d give Yuzu Peach a 3 out of 5 for flavor because it is bitter, but Tiger’s Blood is a clear 5 out of 5,” one tester reported. They also gave the solubility a 5 out of 5, as the product dissolved well with no issues.

If you choose to go with Alpha-BRAIN, be warned that it comes at a price: $2.99 per serving to be exact. That makes it the most expensive pre-workouts on this list, earning a 1 out of 5 for cost per serving. Unfortunately, this may not fall in every beginner’s budget. However, Onnit will knock 15 percent off the price if you opt for a subscription.

What Are Customers Saying

Out of 7,283 customer reviews on the Onnit website, this product earned a 3.5 out of 5.

“Alpha Brain is everything I hoped it would be, I’m more focused and involved. Only gave it a 4 because no one is perfect.”

“I liked this as a supplement. I didn’t find the results to be as noticeable as the ads suggest but I could tell a slight difference. Perhaps I need more time with it. The good news is there isn’t a jittery side effect.”

Read More

Best Pre-Workout for Men: Pre Lab Pro Pre-Workout

• This product only uses natural sugars.
• It has additional micronutrients in the formula.
• This can cause jitters for those who are sensitive to stimulants.

What You Should Know

This pre-workout packs 83 percent of the recommended daily intake (RDI) for vitamin B12, and it dissolves well in a shaker cup. However, the flavor is a little acidic, as it’s a natural product.

Pros

Contains B12

Uses natural sweeteners

Free shaker bottle with order

Cons

Smaller caffeine dose

Only one flavor

Why We Like It

Many athletes supplement with a pre-workout to help boost energy, maintain focus, and potentially gain more muscle and strength. (25) But some can also help fill some nutritional gaps. Pre Lab Pro Pre-Workout packs vitamin D3, vitamin B6, vitamin B12, and iron.

We like Pre Lab Pro because it contains 83 percent of your daily need for vitamin B12, and research suggests that people assigned male at birth may be more likely to have a B12 deficiency. (1)

Our testers had mixed perspectives on the side effects, though. One didn’t really feel much of anything after taking this product, giving the side effects a 1 out of 5. Our other product tester, though, gave the side effects a 5 out of 5. “I’m pretty sensitive to caffeine, so one serving was plenty to give me energy without the jitters,” they said. So, if you’re sensitive to stimulants, this may be more ideal.

When it comes to flavor, neither of our testers were particularly satisfied. We had to give this category a 1.5 out of 5, as the product tasted a little too acidic. “This is incredibly sour and difficult to drink,” one tester said. “It is completely natural, though, so I get it. But still, its incredibly acidic.”

Unfortunately, this is among the most expensive pre-workout supplements on this list. A one-month supply costs $59, which is about $2.95 per serving. You can subscribe to a four month supply and save 25 percent but our team did still have to give the cost a 1 out of 5. 

What Customers Are Saying

Based on 25 reviews on the company website, this product scored a 4.84 out of 5.

“I have tried numerous pre-workouts and this is by far my favorite. I am caffeine-sensitive, but want the energy to complete a workout, which this does and has the sodium needed to prevent cramping. Highly recommend!”

“Definitely a nice clean energy, makes a big difference in my workouts. I like the fact it doesn’t have artificial flavors. I will be buying again.”

Read More

Read our full list of the Best Pre-Workouts for Men.

Best Vegan Pre-Workout: Alyne Pre-Workout

Key Product Features

• This product is absolutely vegan-friendly.
• It’s third-party tested.
• The supplement comes in convenient single-serving packets.

What You Should Know

Alyne’s pre-workout is a vegan product that’s third-party tested and contains no artificial sweeteners. It also has added micronutrients and comes in single-serving packets, ideal for travel.

Pros

This product is vegan

No artificial sugars, flavors, or flavors

Single-serving packets

Cons

Only one flavor

Not available in non-stim

Not budget-friendly

Why We Like It

If you’re following a vegan diet, it can be difficult to find a pre-workout that caters to your dietary restrictions. We like Alyne’s product because its pre-workout formula is free of animal ingredients and comes in convenient single-serving packets.

“It has an impressive list of ingredients, most of which are clinically dosed,” according to Chelsea Rae Bourgeois, RDN, who gave the product a 4.5 out of 5 for formulation. “Individual results will vary, but the doses of L-citrulline and beta-alanine may be more appropriate for someone who has already completed a loading phase.”

Our testers thought the Berry Kiwi Lemonade flavor was unique and unlike any others they’ve tried before. However, it was a little difficult to drink. “The flavor is a little salty and the beta alanine and l-citrulline are strong in the taste,” one tester said, giving the taste a 2 out of 5. “I could drink it but it reminded me of taking a shot of alcohol — it wasn’t delicious.”

We did think the solubility was solid, though, rating this category a 5 out of 5. After mixing the powder in a shaker, we didn’t notice any floaties or clumping. However, the texture is a little grainy, which some athletes may not love.

When it comes to effects, though, our tester did like the results. “It doesn’t have as much caffeine as some other pre-workouts I’ve tried,” they said. “But I did notice a boost in my focus during my sets. My brain didn’t wander off and I was able to stay present during the entire workout.”

What Customers Are Saying 

This product has 82 reviews on the Alyne website and earned 4.9 out of 5 stars overall.

“[This is the] Smoothest pre-workout I’ve ever had. Doesn’t even compare to the others (legion, c4, pre-Kaged, Lit, etc.) I’ve literally tried them all and this one clears by a mile. Quit playing games and get it now.”

“I loved that it was something quick to grab & go on a day to the gym! Super easy to use and also the taste was delicious. I liked the ingredients in this and it definitely helped with energy for me.“

Read More

Best Pre-Workout for Women: Optimum Nutrition Gold Standard Pre-Workout

Key Product Features

• Formula contains folate, which is crucial for overall health for adults assigned female at birth. 
• Affordable, compared to others on this list.
• Dissolves easily with a blender bottle.

What You Should Know

Optimum Nutrition Gold Standard Pre-Workout is an effective, affordable formula for those who want a solid, go-to product. While this one does contain artificial sweeteners, we like that it packs folate and is third-party tested.

Pros

Contains folate

Budget-friendly

Informed Choice-certified

Cons

Contains artificial flavors and sucralose

Not the best for pumps

Why We Like It

Most pre-workouts aren’t specifically designed for men or women (and we believe men, women, and non-binary people alike can consume them). (11) Optimum Nutrition Gold Standard has some ingredients that may support women during intense training sessions and aid in improving performance, making it one of the best pre-workouts for women.

This formula has a dose of folate and a vitamin B-complex. “Folate is an important nutrient for overall health, especially in women,” Justine Hays, R.D., says. Folic acid supplements can be important for women for supporting energy,reproductive, and post-menopausal health. It’s also important for healthy red blood cells — folate deficiency can cause anemia and severe fatigue, making it much harder to function daily, let alone push hard during workouts.

“Folate is vitamin B9, which occurs naturally in foods, like vegetables, beans, legumes, and whole grains,” explains Dr. Jennie Stanford, M.D., FAAFP, DipABOM. “Folic acid is the synthetic form of vitamin B9 that is added to supplements.”

Our tester, Kate Meier, has used Gold Standard Pre-Workout several times. “This gave me a really good energy level and focus for my workout without insane tingles, like some pre-workouts cause,” she said.

https://www.youtube.com/watch?v=iVtjyNK1lbI

Kate gave the taste of Gold Standard a perfect 5 out of 5 for taste, noting that you’ll definitely experience a sweet taste, but it isn’t so sweet that you can’t drink it. She also noted that you’ll have no problem getting this to dissolve in water. “I didn’t even use the blender ball one time, and its solubility was still perfect,” she said.

We love that the Gold Standard line from Optimum Nutrition is third-party tested through Informed Choice, so we know that we can trust the label. We don’t love that the label has several artificial ingredients. Also, we should point out that you’ll find sucralose in this pre-workout, which is probably why Kate and our other testers found the drink to be so sweet.

Read More

Read our full Optimum Nutrition Gold Standard Pre-Workout Review.

How We Picked and Tested the Best Pre-Workouts

We tried a lot of pre-workouts (and hit a lot of PRs) before landing on this list. Our team of BarBend expert product testers, including certified personal trainers, athletes, and nutritionists, tried 70 different pre-workout supplements to find something that works for every customer. Here are the criteria we reviewed. 

• Value: We made sure that all of the prices of the products on this list were in line (in our eyes, at least) with the ingredients included and the potency of the formula. Most pre-workouts should cost between $1.00 and $2.00 per serving.
• Transparency: We prioritized products that have easy-to-read nutrition labels with crystal-clear dosing.
• Dosage: Many pre-workouts have research-backed ingredients but don’t use research-backed doses. For the most part, we have only included picks on this list that contain the proper dosage for their ingredients.
• Third-Party Testing: We prioritized products from companies that employ a third party (like Informed Choice or NSF) to test their products. This helps ensure label accuracy.
• Taste: If you don’t enjoy the way a supplement tastes, you’re probably not going to enjoy drinking it. While we know everybody is different, we still like to give some personal perspective on the flavor.
• Solubility: For most of us, we like to toss a scoop in a shaker bottle and head to the gym. Considering pre-workout chunks are pretty bitter and difficult to swallow, good solubility is a must-have.
• Side Effects: While some people may feel tingly or jittery after a pre-workout, others may not. That’s why we have a variety of testers with different bodies and tolerances to give a well-rounded perspective on the side effects. 
• Ingredients: Our team worked closely with a dietitian to review all the products we listed on this page. We chose pre-workout supplements with ingredients that are listed as safe dosages for most adults. 

How to Choose the Best Pre-Workout for You

These sorts of products can make some folks a little concerned about side effects and unintended consequences. While they are legal, it’s important to know the risks to high caffeine consumption, or how these ingredients interact with pre-existing conditions. It’s always a good idea to consult with a performance dietitian or your physician on what the best supplements are for you. There are some things worth keeping in mind when you’re trying to figure out which is the best pre-workout supplement for you.

Ingredients

No two pre-workout supplements are exactly the same. Different brands and products have different formulas. So, before you buy any supplement, be sure to read the ingredient label thoroughly and consult your personal dietitian or physician if you have any pre-existing conditions.

In most pre-workouts, you can expect to find caffeine. This ingredient helps provide energy but can have some potential downsides, too. It can cause anxiety, diarrhea, and maybe even temporary high blood pressure. This doesn’t mean that caffeine is inherently bad for you. It just means everyone has a different tolerance for caffeine. It’s important to consider your total caffeine throughout the day.

For example, if you’re having 2 cups of coffee, 1-2 scoops of pre-workout, and a tea or soda with caffeine, that amount can quickly surpass the recommended maximum daily total intake for adults which is ~400mg of caffeine per day.

Perhaps the most common pre-workout ingredient that isn’t caffeine (or flavoring) is beta-alanine, which typically causes paresthesia, a “tingling” sensation on the skin. It’s temporary and harmless, and while some love the feeling of the ingredient “kicking in,” not everyone likes it.

Some pre-workout products also have banned substances. These aren’t necessarily illegal or dangerous, but they may not be permitted if you’re a competing athlete. Read the rules of your competing federation or organization carefully to ensure you’re not sipping a supplement with prohibited ingredients. In addition to banned substances, the NCAA and other elite organizations have rules on the amount of caffeine that can be consumed which is why it’s important to consult with a performance dietitian who understands these rules and regulations.

Dosages

Just as different formulas have different ingredients, they also provide varying doses of these ingredients. For most pre-workout ingredients, there isn’t a daily recommended value, which can make it a little challenging to discern whether the dose is adequate.

For an ingredient like caffeine, consider that the daily maximum of caffeine considered safe for adults is about 400 milligrams. For other substances, like beta-alanine, in a loading phase, you will want to be in the range of 4-6g per day, divided into 2 doses during the day.

Third-Party Testing

Pre-workout supplements aren’t regulated by the FDA, so it’s best to prioritize products that are third-party tested. That means that an independent company tested the formula to guarantee that the ingredient label accurately reflects the ingredients and doses. Keep in mind, when products say “proprietary blend,” that means you won’t know the exact ingredients and their exact amounts, so proceed with caution.

For elite and NCAA athletes, we highly recommend avoiding anything with proprietary blends where you don’t have knowledge of or control over the ingredients and the amounts you’re ingesting. For these special groups who will be drug tested, sticking to products with certifications from NSF Certified for Sport or Informed Choice for Sport is crucial to ensure the products have been verified to help you avoid testing positive for a banned substance. No supplement is taken without risk, but this can help minimize that risk.

For the general gymgoer, or someone not being tested, look for the USP label:

(Image Source: Department of Defense Dietary Supplement Resource: Operation Supplement Safety)

Flavors

You don’t want to sip on a supplement that tastes disgusting, right? Luckily, pre-workout supplements come in a pretty wide variety of flavors. So, chances are, there’s something for everyone. Before you settle on one flavor, take a peek through the product reviews.

When Should I Take Pre-Workout?

Wondering when to take a pre-workout? As the name implies, you want to take your pre-workout before you train. The general rule is to mix the powder (if you’re taking a powder, not a pill) in about eight ounces of water and ingest it 30 to 60 minutes before training. This time can allow the ingredients — like caffeine, beta-alanine, and taurine — to absorb and start taking effect. (25)

It might be helpful to take particularly high-dose and large pre-workouts a bit longer before training to allow your body more time to process the extra ingredients, though. On the flip side, if you like to take a long warmup, taking it closer to your arrival might allow for the effects to not kick in fully until you’re done warming up.

If you train at night, you may want to avoid caffeinated pre-workouts. Some pre-workouts  contain 150mg of caffeine, with certain products packing 300mg or more. The half-life of caffeine has a huge range from three to nine hours, depending on the individual. If you take 300mg at 5 p.m., you could still have 150mg circulating in your body at 8 p.m. on the low end. If it is still circulating, it may make it challenging to wind down and get quality sleep. 

How Much Do Pre-Workouts Cost?

The price of pre-workout varies somewhat primarily based on a) the ingredients used and b) the doses of those ingredients. Products that prioritize transparent dosing — meaning the ingredients aren’t wrapped up in obscure blends — will typically be pricier. The reason is that you’re actually getting that ingredient, and you’re getting it in a relatively complete dose.

Best Overall	Transparent Labs BULK	$1.66
Best for Muscle Gain	Jacked Factory Nitrosurge Build	$1
Best Budget	Nutricost Pre X Pre-Workout	$1.09
Strongest	Transparent Labs BULK Black	$1.83
Best Non-Stim	Gainful Non-Caffeinated Pre-Workout	$1.85
Best Tasting	XWERKS Ignite	$1.63
Best for Weight Loss	Transparent Labs LEAN	$1.66
Best All-Natural	Legion Pulse	$2.25
Best for Beginners	Onnit Alpha-BRAIN Pre-Workout	$2.99
Best for Men	Pre Lab Pro Pre-Workout	$2.95
Best Vegan	Alyne Pre-Workout	$2.25
Best for Women	Optimum Nutrition Gold Standard	$1.09

When considering the price of pre-workouts, you’ll want to look at the price of the container in unison with the number of servings you’re getting rather than just the price of the container as a whole. The pre-workouts on this list range from around $1.43 per serving to about $3.00 per serving. On average, you can expect to pay about $2.05 per serving. The number of ingredients also affects the price. A product that has creatine in addition to basic pre-workout ingredients, for example, will almost always carry a higher price tag. Supplements with added vitamins and nutrients also jack up the price a bit. 

It helps if you know what kind of support you want out of your pre-workout. If you’re looking for a little energy, then a basic pick with ample caffeine will do the job (and probably for less money). If you want the full kit — pumps, energy, focus, vitamins, minerals, and hydrating electrolytes — then know you’ll likely need to shell out more money.

[Related: What to Look for in a Pre-Mixed Pre-Workout]

Other Pre-Workouts We Tested

While we narrowed down the best pre-workouts to our list above, they weren’t the only products we tried. Here are a few others we tried, but we didn’t think they were the best of the best.

• Cellucor C4: Cellucor’s C4 supplement is a popular option that’s pretty cheap, too (less than $1 per serving). It’s below average with caffeine, and it lacks some of the ingredients we love in other products (like creatine). There are many types of C4 Pre-Workout on the market, and there is a specific version of C4 that is NSF Certified for Sport for athletes, which we would recommend for more safety.
• Naked Nutrition Pre-Workout: We actually enjoyed this product and think it deserves an honorable mention. However, we think you can get better products with more robust ingredient lists (like our picks above) for $1 per serving.
• Cira Pump Caffeine-Free Pre-Workout: This is a caffeine-free pre-workout that we just didn’t love more than our stim-free pick above. Our testers generally find Cira supplements a little too sweet and that was the case here, too.

[Related: How to Cook Up Your Own Homemade Pre-Workout]

Benefits of Pre-Workouts

We’ve said it before, we’ll say it again: Everyone is different. So, you may not experience every single effect a pre-workout has to offer. With that said, there are many benefits most pre-workout supplements have to offer.

More Energy

The first thing people tend to associate with pre-workouts is their potential stimulative effects, which can affect just about every part of a workout. Obviously, caffeine (often the primary ingredient in pre-workouts) is a stimulant, but it is also linked to better power, endurance, perceived exertion, and even cognition. (12)(13)(14) For example, a randomized, double-blinded study published in Medicine & Science in Sports & Exercise found that when compared to a placebo, 10 athletes improved their speed, reaction time, movement time, and decision-making time when supplementing with caffeine. (15)

How much caffeine do you really need, though? For reference, a small cup of coffee has about 80 to 100 milligrams of caffeine, and pre-workouts range from 70 to over 400 milligrams per serving. The International Society of Sports Nutrition (ISSN) recommends three to 6mg per kilogram of body weight.

Improved Blood Flow

Citrulline is one common ingredient you can expect to find in most pre-workout supplements. Most companies include this product to help promote blood flow to potentially help increase your muscular endurance and promote muscle pump. And while there’s some research that shows citrulline may help promote improved blood flow in adults, there is limited conclusive evidence yet. (31)

Boosted Performance

In most formulas, you can expect to find some beta-alanine. Generally, this ingredient is known for causing your skin to feel a little tingly — which not every athlete loves, so start with small doses at first. But this ingredient may also be able to help reduce lactate concentrations, improving endurance and performance. (32) 

Another meta-analysis of 15 studies published in Amino Acids found that beta-alanine reliably increases muscular endurance for short-duration activities (between one to four minutes). (16)(17) But, most research on the subject involves higher doses than you’ll find in most pre-workout supplements, which is worth noting.

With regard to betaine (also called trimethylglycine), two studies published in the Journal of the International Society of Sports Nutrition have shown significant power increases in the back squat among men who took 1.25 grams of it twice a day for two weeks. (18)(19)

One Downside

Herbal ingredients also have the highest rates of contamination, and without third-party testing, there’s no guarantee that a product won’t be contaminated. They don’t have to provide proof of purity, safety, or efficacy as long as they aren’t using any new ingredients as of 1994 (due to the DSHEA Act).

When judging the effectiveness of a pre-workout, we didn’t disqualify anything that had a questionable ingredient. Rather, we looked at the overall impact of the product. Even if a product contained a couple of not-so-science-backed inclusions, we still considered it, if there are enough quality, well-dosed ingredients.

What Ingredients Are In Your Pre-Workout Supplement?

Not all pre-workout ingredients are useful, while others might be surprisingly beneficial. Here’s a rundown of the ingredients that you’ll usually find and actually want in your pre-workout.

Wondering whether you can build a tolerance to pre-workout? Learn more in our video.

https://www.youtube.com/watch?v=pfmqVXrQXpQ

Let’s talk a bit more about those ingredients and what the research says in regard to each of them.

Caffeine

Caffeine is associated with alertness, endurance, power output, strength, and perceived exertion. (12) The FDA puts one small cup of coffee at 100 milligrams of caffeine, while a tall (355ml) coffee from Starbucks has about 235 milligrams.

Pre-workouts typically contain anywhere from 80 to 350mg of caffeine. An effective dose is three to 6mg per kilogram of body weight.

Creatine

As the best-researched ergogenic aid besides caffeine, creatine helps power output, anaerobic capacity, and fatigue, all while increasing muscle size by drawing more water into muscles. You don’t have to take it with your pre-workout since it’s an anytime supplement — the point is to increase the creatine in your muscles over time rather than loading creatine quickly. 

Three to five grams of creatine daily is effective. (22) Many pre-workouts may add creatine to their formulations, but ensure it’s an effective dose and something you take everyday. If you’re not planning on taking pre-workout daily, it makes more sense to supplement with creatine separately everyday since it matters how consistently you take it.  

Citrulline

Older research suggested that five or so grams of citrulline, an amino acid that’s found in high amounts in watermelons, may help with circulation and thereby improve most areas of performance, from endurance to power output. (8) However, more evidence is needed to confirm the effects of citrulline on performance. (8) Available studies and meta-analyses have shown mixed results, and the benefits are minor and inconclusive at best.

Beta-Alanine

Beta-alanine is linked to improved endurance, both in cardio-focused intervals and strength training with higher reps (between 60 and 120 seconds of continuous work). It’s also known for the tingly feeling (paresthesia) you may feel in your extremities when you take it. Because it allows you to endure more, it may help with hypertrophy. The standard dose is 1.6 to 3.2 grams. 

If you can’t stand the tingles, splitting the dose into 0.8 to 1.6 grams every three to four hours can prevent the paresthesia. (17)

Betaine Anhydrous

Found in beets and leafy greens, betaine is best known for links to power output, blood flow improvements, and muscular endurance, but it might also slightly decrease post-exercise cortisol, which can actually be helpful in your body’s response to stress. An effective dose is 2.5g per day, split into two doses for resistance training. (23) 

Taurine

Taurine may help with improving focus. Since it might draw water into cells, it may enhance recovery and muscle cramps, as well. You can take up to six grams per day about one to two hours before exercise. (25)

Tyrosine

Also used for “focus,” data suggests tyrosine may reduce acute stress — like exercise — by helping you produce adrenaline and dopamine. Research has only been performed on people taking at least 500 milligrams, and a minimum effective dose hasn’t been established, but look for at least 500 milligrams.

An effective dose might be 100 to 150mg per kilogram of body weight, taken an hour before exercise, but large doses can cause gastrointestinal distress and might need to be split up. (24)

Best Pre-Workout Supplements FAQs

References

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2. Puente-Fernández, J., Seijo, M., Larumbe-Zabala, E., Jiménez, A., Liguori, G., Rossato, C. J. L., Mayo, X., & Naclerio, F. (2020). Effects of Multi-Ingredient Preworkout Supplementation across a Five-Day Resistance and Endurance Training Microcycle in Middle-Aged Adults. Nutrients, 12(12), 3778. https://doi.org/10.3390/nu12123778  
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7. Lara, B., Ruiz-Moreno, C., Salinero, J. J., & Del Coso, J. (2019). Time course of tolerance to the performance benefits of caffeine. PloS one, 14(1), e0210275. https://doi.org/10.1371/journal.pone.0210275 
8. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. Journal of strength and conditioning research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426 
9. Harty, P. S., Zabriskie, H. A., Erickson, J. L., Molling, P. E., Kerksick, C. M., & Jagim, A. R. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, 15(1), 41. https://doi.org/10.1186/s12970-018-0247-6 
10. Kreipke, V. C., Allman, B. R., Kinsey, A. W., Moffatt, R. J., Hickner, R. C., & Ormsbee, M. J. (2015). Impact of Four Weeks of a Multi-Ingredient Performance Supplement on Muscular Strength, Body Composition, and Anabolic Hormones in Resistance-Trained Young Men. Journal of strength and conditioning research, 29(12), 3453–3465. https://doi.org/10.1519/JSC.0000000000000995 
11. Murphy, M. J., Rushing, B. R., Sumner, S. J., & Hackney, A. C. (2022). Dietary Supplements for Athletic Performance in Women: Beta-Alanine, Caffeine, and Nitrate. International journal of sport nutrition and exercise metabolism, 32(4), 311–323. https://doi.org/10.1123/ijsnem.2021-0176 
12. Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4 
13. Sherman, S. M., Buckley, T. P., Baena, E., & Ryan, L. (2016). Caffeine Enhances Memory Performance in Young Adults during Their Non-optimal Time of Day. Frontiers in psychology, 7, 1764. https://doi.org/10.3389/fpsyg.2016.01764 
14. Mednick, S. C., Cai, D. J., Kanady, J., & Drummond, S. P. (2008). Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory. Behavioural brain research, 193(1), 79–86. https://doi.org/10.1016/j.bbr.2008.04.028 
15. Duvnjak-Zaknich, D. M., Dawson, B. T., Wallman, K. E., & Henry, G. (2011). Effect of caffeine on reactive agility time when fresh and fatigued. Medicine and science in sports and exercise, 43(8), 1523–1530. https://doi.org/10.1249/MSS.0b013e31821048ab 
16. Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., Sale, C., & Gualano, B. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British journal of sports medicine, 51(8), 658–669. https://doi.org/10.1136/bjsports-2016-096396 
17. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z 
18. Lee, E. C., Maresh, C. M., Kraemer, W. J., Yamamoto, L. M., Hatfield, D. L., Bailey, B. L., Armstrong, L. E., Volek, J. S., McDermott, B. P., & Craig, S. A. (2010). Ergogenic effects of betaine supplementation on strength and power performance. Journal of the International Society of Sports Nutrition, 7, 27. https://doi.org/10.1186/1550-2783-7-27 
19. Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. Journal of the International Society of Sports Nutrition, 6, 7. https://doi.org/10.1186/1550-2783-6-7 
20. Ghiasvand, R., Askari, G., Malekzadeh, J., Hajishafiee, M., Daneshvar, P., Akbari, F., & Bahreynian, M. (2012). Effects of Six Weeks of β-alanine Administration on VO(2) max, Time to Exhaustion and Lactate Concentrations in Physical Education Students. International journal of preventive medicine, 3(8), 559–563. 
21. Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., Craig, S. A., & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1), 39. https://doi.org/10.1186/1550-2783-10-39 
22. Gann, J. J., McKinley-Barnard, S. K., Andre, T. L., Schoch, R. D., & Willoughby, D. S. (2015). Effects of a traditionally-dosed creatine supplementation protocol and resistance training on the skeletal muscle uptake and whole-body metabolism and retention of creatine in males. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P2. https://doi.org/10.1186/1550-2783-12-S1-P2 
23. McLeay, Y., Stannard, S., & Barnes, M. (2017). The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel, Switzerland), 6(4), 79. https://doi.org/10.3390/antiox6040079 
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