The Best Pre-Workout Supplements Of 2024, According To Registered Dietitians (2024)

Transparent Labs Bulk Pre-Workout has everything you need to increase your energy during workouts, get more reps, and improve your focus and cognitive function. Each serving contains eight grams of citruline malate, an amino acid salt that enhances blood flow to the muscles, increases nutrient delivery, and removes waste from the muscles, improving strength and recovery. We love that it includes the dose that most commonly produces study results.

Each serving also has 200 milligrams of caffeine to enhance energy and L-tyrosine and Taurine to boost focus and cognitive performance as you hone in on your workouts. We love that this powdered supplement has no artificial sweeteners, flavors, or colors, and comes in 12 fruity flavors.

Read More: Best Electrolyte Drinks

Optimum Nutrition Gold Standard Pre-workout is one of the most budget-friendly pre-workout recommendations, costing just over $1 a serving. We love that it's widely available, and is Informed Choice certified.

Each serving has three grams of creatine monohydrate. Creatine supports muscle growth and recovery from intense exercise, reduces muscle damage, decreases the risk of musculoskeletal injury, and even has neuroprotective effects when taken in doses of three to five grams. It also has 1.6 grams of beta-alanine, an amino acid needed for carnosine production. “Carnosine, in turn, helps to improve endurance during intense exercise, but it is important to note that its performance benefits are most effective for exercises lasting between one to four minutes,” says Schmidt.

While we don’t love that it contains a proprietary blend, it is made of only two ingredients: panax notoginseng and astragalus extract. The blend, called AstraGin, was evaluated by the European Union in 2018 to be safe in doses of up to 35 milligrams per day for the general adult population, while this pre-workout features a dose of 25 milligrams.

SuperBeet Sport uses the power of beets to increase endurance by up to 18 percent (according to a clinical study they funded.) “The beetroot powder helps boost nitric oxide production, which increases vasodilation, providing more nutrients and oxygen to muscles for increased endurance and strength,” says Schmidt. It also includes coconut water powder that adds electrolytes for extra hydration—each serving has 10 percent of your daily value (DV) of sodium.

“This drink is a good option for those sensitive to caffeine and beta-alanine or who want a drink with fewer and more natural ingredients but still want to improve exercise outcomes,” says Schmidt.

This vegan pre-workout relies on vitamins, herbs, and caffeine to provide energy throughout your workout. While Vega Energizer does have caffeine, it’s not as high as many pre-workouts, only 100 milligrams or about the same amount as a cup of coffee, and it comes from a combination of coffee fruit and green tea.

Instead of amino acids, herbs provide an extra boost of energy. Each serving contains 400 milligrams of eleuthero, aka Siberian ginseng, an herb that supports endurance capacity and improves cardiovascular function. In addition, Rhodiola rosea performs as an adaptogen, helping your body respond better to exercise stress. Some studies have found that doses of 200 milligrams can prolong the time to exhaustion in active adults.

If you want a pre-workout that requires no mixing, Zoa+ Pre-workout comes in 12-ounce cans, with four flavors to choose from. Just open like a can of pop and sip before your workout. This is ideal for people who are on the go and don’t want to carry around reusable bottle, or just want an easy option when rushing around before a workout.

Each can contains vitamins and minerals, including B vitamins to support energy and vitamins C and D for immune support. You’ll get three grams of L-citrulline to support nitric oxide production and Betaine anhydrous to support endurance. In one study, handball players took 2.5 grams of betaine daily for two weeks and experienced improved upper and lower body muscle endurance after acute high-intensity resistance exercise. One can of Zoa+ provides about half of the amount of betaine typically used in studies.

Meet the Experts

• Jenn Schmidt, RDN, is a registered dietitian based in Twin Cities, MN.
• Kristin Draayer, MS, RDN, NASM, is a registered dietitian, certified intuitive eating counselor, and certified personal trainer.

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