This is a debated topic, not everyone agrees. But we believe there are a handful of supplements worth considering if you want to maximize your exercise efforts, one of which is a pre-workout supplement.
Some people argue that the only real benefit of pre-workout is caffeine, which you can get from a cup of coffee. But the truth is that a quality pre-workout with the right ingredients offers benefits beyond a jolt of energy. The key is finding a pre-workout that aligns with your specific needs and fitness goals.
When considering a pre-workout supplement, you shouldn’t blindly pick one or automatically assume the pre-workout your favorite fitness influencer takes will be right for you. You need to consider your goals, where you struggle, your stimulant tolerance, what time of day you exercise, and more.
This guide will help determine if you could benefit from a pre-workout and the best supplement for your goals!
What is a Pre-Workout Supplement?
Pre-workout supplements are powders you mix with water or ready-to-drink (RTD) formulas that are composed of ingredients that can give you an extra push so you can make the most of your workouts.
Depending on the ingredient profile, a pre-workout can help boost energy, focus, and
endurance. Some formulas can also give you crazy pumps, increase power, reduce muscle fatigue, and/or enhance focus.
Pre-workouts are usually a mix of several ingredients. However, you can find some of the most popular pre-workout ingredients individually, such as beta-alanine and creatine.
Reasons to Take a Pre-Workout Supplement
You don’t “need” a pre-workout to get in a good sweat session. Like many supplements, they are optional tools designed to give you an edge. However, there are many reasons why you might want to consider taking a pre-workout before exercise.
If any of these sound familiar, it’s worth taking a pre-workout supplement before exercise:
Feel Sluggish or Low on Energy
Some people work out first thing in the morning, while others work out at the end of a long day. In either scenario, most people need a little push to get started. A pre-workout can give you a quick energy boost that will help get (and keep) you going!
Struggle to Get Into the Right Mindset
There are a million reasons why you might find it challenging to get your head in the game. It might be because life is pulling you in a million different directions, you aren’t progressing how you had hoped, or you are human and just feeling lazy.
The mental aspect of working out plays a big part in whether or not you reach your goals. The focus ingredients in some pre-workouts can help get your mind right. Not only can these ingredients help you actually have the motivation to show up, but they can also help you stay focused throughout your entire workout session. This is especially helpful for longer or more challenging workouts.
Want to Increase Endurance and Stamina
Endurance and stamina are vital to sustaining longer workouts and pushing through your training sessions. If you want to increase the duration and intensity of your workouts, a pre-workout can help.
Want to Build More Muscle or Lose Body Fat Faster
A pre-workout isn’t magic. No matter how good the formula is, building muscle and losing fat both require consistency and effort. However, a quality pre-workout with the right ingredient profile can help you maximize your efforts.
By enhancing your workout performance, increasing your energy levels, and improving focus, you can train harder and more efficiently. This means more muscle gain and fat loss over time, helping you reach your goals faster.
Need to Break Through a Plateau
Plateaus are frustrating. Sometimes, no matter how hard you try, you just can’t seem to lift more weight or push yourself any harder. A pre-workout can give you the edge needed to push past those sticking points by boosting your energy, focus, and endurance.
Want to Have More Strength
You won’t take a pre-workout and suddenly become stronger. However, a quality pre-workout can give you energy, delay muscle fatigue, enhance blood flow, and/or improve mental focus.
These are all things that will help you lift heavier and possibly even hit some PRs. With time, these benefits add up, and you will get stronger and more powerful.
Are a Beginner
If you are new to working out, some people might tell you a pre-workout is a waste of money. We’re gonna have to disagree with this statement. Not because you need a pre-workout to see results but because they can help you create the habit of going to the gym.
When you are new to exercise, consistency is a crucial factor that will determine whether you stick with it or throw in the towel after a couple weeks. A pre-workout helps you show up! Trust us, once your pre-workout kicks in, you’ll go whether you want to or not!
Benefits of Pre-Workout Supplements
Many assume they don’t “need” a pre-workout because they just contain a bunch of caffeine. It’s true that many pre-workout formulas contain stimulants. However, a quality pre-workout does much more than provide a temporary energy boost.
In fact, some of the best pre-workouts on the market are completely stimulant-free. Taking a pre-workout supplement can enhance your exercise routine in many ways, giving you an extra edge to reach your fitness goals faster and easier.
The specific benefits of a pre-workout supplement will vary depending on the ingredients (which we will discuss next), but here are some of the key advantages you might experience:
Increased Energy Levels
We’ve all been there… procrastinating putting on our gym clothes or sitting in the parking lot trying to convince ourselves to just walk in! If you take a pre-workout, the rush of focus and energy it provides makes it hard to procrastinate.
You will feel a surge of energy and motivation within minutes of consumption. Then, once you walk in, you will have enough stamina to power through your workout, even on days when you don’t want to!
Enhanced Focus and Motivation
There is a huge mental aspect to working out. Some pre-workouts have ingredients that can help sharpen your mental focus. This helps you stay motivated throughout your session and enhances that “mind-muscle” connection you often hear about.
Improved Endurance
If you are hoping to log an extra mile, push harder to get your heart rate into that fat-burning zone, or hope to pump out a few more reps during an intense lift, certain pre-workout ingredients can increase your stamina, enabling you to push harder and train longer without feeling as fatigued.
More Strength and Power
If getting stronger is your goal, some pre-workouts have ingredients that can give you a power boost that helps you lift more weight. Over time, this will result in more strength!
Faster Recovery
The faster you can get your body into recovery mode, the better! Some pre-workout formulas have ingredients that can reduce muscle fatigue and soreness, allowing quicker recovery and less downtime between workouts.
Better Blood Flow
A pre-workout formulated with the right ingredients can help improve blood flow and blood vessel health, which will boost exercise performance by allowing you to do more reps per set, resulting in bigger pumps.
There is nothing like looking in the mirror after a gym session and seeing vascularity and your muscles fuller and tighter! Gym pumps no doubt make for a great gym selfie, but they go beyond aesthetics. Research shows that muscle pumps can actually enhance long-term muscle growth.
Key Ingredients in Pre-Workout Supplements
There are a lot of different ingredients and combinations of ingredients that could be in a pre-workout supplement. That said, there is a core list of ingredients commonly found in multi-ingredient pre-workout supplements.
- Energy Boosters (Caffeine, Dynamine, Theobromine)
- Nitric Oxide Boosters (L-Citrulline or L-Arginine)
- Beta-alanine
- Creatine
- Taurine
- L-Tyrosine
- Adaptogens (Lion’s Mane)
- Focus Enhancers (Huperzine A and Alpha GPC)
- Betaine anhydrous
- Amino Acids
- Salt
You’d be hard-pressed to find a pre-workout that doesn’t have at least a few of these ingredients. You can also buy some of them as a stand-alone supplement. However, remember that ingredient quality and dosage matters as well.
When selecting a pre-workout, it’s vital that the manufacturer uses best practices and that their supplements are third-party tested for quality and purity. Just as important as ingredient selection is the transparency of the label. Look for products that clearly list all ingredients, whether natural or artificial, and specify the exact amounts of each. This helps ensure you’re actually getting effective doses instead of filler.
Be wary of pre-workouts that hide their dosages behind “proprietary blends.” These blends often mask under-dosed key ingredients or include unnecessary fillers, making it nearly impossible to know what or how much you’re actually consuming. Prioritizing supplements with full transparency not only supports your fitness goals more effectively but also helps you make safer, more informed choices.
Considerations for Plant-Based and Allergen-Friendly Pre-Workout Options
Beyond energy and performance, it’s just as important to choose a pre-workout that fits your personal preferences and dietary needs. Taste can make or break your pre-workout ritual, if you don’t enjoy the flavor, odds are you’ll skip it. Fortunately, many reputable brands now offer a variety of flavors and naturally sweetened options, so you don’t have to settle for something chalky or overly artificial.
If you follow a vegan or plant-based diet, or you have food allergies, be sure to check the ingredient labels closely. Amino acids and some other active ingredients are sometimes derived from animal sources, so look specifically for products labeled vegan, plant-based, or allergen-free. Many companies highlight these qualities directly on their packaging or product pages, and third-party certifications can add peace of mind.
- Common animal-derived ingredients to watch for: Some forms of BCAAs, creatine, or gelatin-based capsules.
- Potential allergens to check: Soy, dairy, gluten, artificial colors, and nuts.
- Pro tips: Seek out products that are third-party tested for purity and allergen contamination, and always double-check for cross-contamination notices if you have severe allergies.
By prioritizing your unique dietary needs alongside ingredient quality, you can find a pre-workout that not only supports your fitness journey but also feels right for your body.
How Taste and Flavor Options Impact Your Pre-Workout Choice
Let’s be honest, no one looks forward to drinking something that tastes like bitter medicine or leaves a funky aftertaste lingering in your mouth. Flavor can play a huge role in sticking to your supplement routine. When a pre-workout comes in a variety of delicious and naturally-sweetened flavors, think tangy fruit punch, tropical blends, or even candy-inspired options, you’re much more likely to look forward to taking it before each session rather than dreading it.
Here’s why flavor might matter more than you think:
- Consistency Matters: If you genuinely enjoy the taste, you’re more apt to use your pre-workout consistently, which helps you get the most benefit from the ingredients over time.
- Flavor Variety: With options like sour candy, refreshing citrus, or classic blue raspberry, you can choose based on your mood or preferences, avoiding flavor fatigue.
- Clean Formulas: Many top brands now use natural flavors and sweeteners, which not only taste better but also help you avoid artificial additives.
- Stimulant Options: Some companies offer both caffeinated and caffeine-free versions, and these are often available in the same wide range of flavors, making it easy to match your favorite taste to your stimulant needs.
Even so, keep in mind that natural flavors might be a bit different from the ultra-sweetened supplements you may have tried in the past. Sometimes it can take a little experimenting to find the flavor profile you really enjoy, but once you do, your pre-workout becomes an experience you actually look forward to.
When it comes to choosing the right pre-workout, don’t underestimate the motivation that comes from sipping something tasty while fueling your body for a great session.
Top Pre-Workout Supplements
Whether you lift weights at a gym, workout from home, like to go on long runs, enjoy CrossFit, or take group fitness classes, there is a pre-workout that can help you make the most of your training sessions.
If you’re unsure which pre-workout is best for your goals, there’s no need to spend hours researching. We’ve done the heavy lifting for you. At RAW Athletic Club, we trust and use RAW pre-workout supplements because they’re made with the purest ingredients in the industry, and each batch is third-party tested for banned substances.
How We Chose the Best Pre-Workout Supplements
Selecting the right pre-workout isn’t just about grabbing the flashiest tub on the store shelf or chasing trendy flavors. At RAW Athletic Club, we wanted to ensure our recommendations check every box for safety, effectiveness, and quality. Here’s what we looked for when deciding which pre-workouts truly deserve a spot in your gym bag:
- Tailored to Your Goals: Whether you’re after muscle gain, fat loss, or increased endurance, we picked supplements with ingredient profiles designed for specific needs. Each option provides targeted benefits, from boosted energy to sharper focus, so you can choose what best aligns with your fitness journey.
- Ingredient Quality and Transparency: We gave top marks to blends featuring clean, high-quality ingredients, no mysterious “proprietary blends,” hidden fillers, or questionable additives. Full transparency is crucial, so every pick lists its ingredients and dosages clearly on the label.
- Taste and User Experience: Let’s be real, flavor matters if you want to stick to a routine! Our recommended pre-workouts don’t just perform well; they taste great, dissolving easily for a smooth drink you’ll actually look forward to.
- Third-Party Testing: Trust is key when you’re putting something into your body. We focused on products that are third-party tested, meaning an independent lab verifies their purity and ensures they’re free from banned substances or contaminants.
- Safety and Effectiveness: Supplements are only helpful if they’re both safe and deliver on their promises. We considered clinical research, expert feedback, and user experiences to make sure each pre-workout we suggest can help you reach your goals, without nasty surprises.
These criteria guided our top picks, so you can choose with confidence, knowing every recommendation is rooted in quality, purity, and real fitness benefits.
Here are our top picks from RAW and their unique benefits to help you choose the one that best suits your goals.
Essential Pre
If you are new to pre-workouts, Essential Pre is a good place to start. This pre-workout offers a balanced blend of ingredients that maximize blood flow and fight fatigue with just enough caffeine to stimulate energy, making it perfect for beginners seeking a solid muscle pump without overwhelming intensity.
With its moderate caffeine levels and essential amino acids, this pre-workout provides a steady boost that will carry you through extended gym sessions, ensuring you get the most out of your workouts.
Pre Extreme
This pre-workout formula is for those seeking an extreme boost. Pre Extreme offers high stimulation and fat-burning benefits, along with an impressive muscle pump.
It packs 400mg of caffeine for serious energy and maximizes blood flow to target muscles, making it perfect for powerlifters and anyone looking to conquer fatigue and supercharge their training sessions.
Pump Non-Stim Pre-Workout
Pump pre-workout should be your go-to if you are a serious lifter and want an intense pump without stimulants. It contains eleven powerful ingredients, including L-Citrulline, Agmatine, Lion’s Mane Extract, Alpha GPC, Nitrosigine, L-Taurine, and Himalayan pink salt.
Pump2
For those focused on hydration and muscle fullness, Pump2 is a great choice. This flavorless supplement features only one ingredient – Glycersize™, a patented glycerol powder that hydrates muscle cells, allowing them to become bigger and fuller while also promoting enhanced endurance and recovery.
You can use Pump2 alone or stack it with other pre-workouts such as PRE, PRE Extreme, or Raw Pump.
Christopher’s Secret Stuff
This pre-workout is created by the one and only five-time Mr. Olympia champion Chris Bumstead (CBUM) – so you know it’s a “winning” formula!
Secret Stuff is a unique blend of ingredients designed to deliver maximum mental and physical benefits. Some key ingredients include L-citrulline for enhanced blood flow and insane pumps, Betaine Anhydrous for increased muscle power, L-tyrosine for mental focus, and Alpha GPC & Huperzine A for further enhanced cognitive performance and concentration.
It is also non-stimulant, making it a great choice for anyone sensitive to caffeine or who exercises later in the day.
Thavage Pre-Workout
Another formula developed by CBUM is Thavage. Whether you are lifting weights or going on a long run, this all-in-one powerhouse option is a great way to boost endurance and elevate your workout intensity.
It is packed with ingredients like L-Tyrosine, Beta Alanine, Arginine Nitrate, Huperzine A, Alpha GPC, and Bitter Orange. The combination of these ingredients leads to improved cellular hydration, enhanced mental focus, spiked energy production, optimized blood flow, and amplified fat burning.
Thuper Thavage Pre-Workout
If you REALLY need a boost and can handle high stimulants, there is an accelerated version of Thavage called Thuper Thavage. Each scoop of Thuper Thavage has higher doses of many of the key ingredients in Thavage, plus 5g of creatine.
With 400mg of caffeine, it’s not for everyone. But if you are a serious lifter and can handle higher levels of caffeine (or already love Thavage and want a supercharged version of this popular pre-workout)– you’ll want to try Thuper Thavage.
Beta-Alanine
This powerful amino acid works by increasing the carnosine levels in your muscles, which helps buffer acid build-up during intense exercise.
Research shows that 87% of all pre-workout products contain Beta-Alanine. You’ll find it in most RAW pre-workout formulas, but it’s also available as a stand-alone supplement for those who primarily want to enhance endurance, such as runners.
Takeaway
If you are having a hard time staying motivated, frequently lack energy or mental focus, have hit a plateau, or want to take your performance to the next level, it might be time to consider a pre-workout formulated for your goals.
A quality pre-workout with the right ingredients in efficacious doses can provide an extra edge when you feel low on energy or want to push beyond your usual limits.
There are some great pre-workout supplements that can help you reach your goals. However, none of them can do the work for you. Simply taking a pre-workout (or any other supplement, for that matter) won’t get the results you want.
You’ve gotta put in the hard work…
You’ve gotta remain dedicated and consistent…
You’ve gotta find ways to push through the hard days…
If you need help figuring out the best workout for your goals, RAW Athletic Club has a team of experienced, certified personal trainers who can create a tailored workout and offer nutritional and supplement guidance and support to help you achieve your goals.
Contact us today to explore memberships and meet with one of our trainers.
