The 9 Best Pre-Workout Supplements to Try

1. Caffeine
   • Caffeine is a stimulant that boosts energy and alertness and improves overall performance.
   • Studies report that it can help improve sports performance and enhance aerobic endurance, muscle strength, muscle endurance, jumping performance, and speed.
   • Caffeine causes vasodilation (widening of the blood vessels), leading to more blood and oxygen delivered to working muscles.
   • It plays a role in muscle contraction and cognition, which contributes to the mental effects of pre-workout.
   • Pre-workout supplements may contain a range of 150 to 300 mg (about three cups) of caffeine per serving.
2. Creatine monohydrate
   • Creatine is one of the most well-researched sports supplements over the past 20 years.
   • Creatine is a derivative of three amino acids that are naturally produced in the body and stored in the muscles as a source of quick energy.
   • Creatine supplements increase stores of phosphocreatine within muscles, which is the main energy source used for sudden bursts of high-intensity exercise (such as a deadlift).
   • Creatine is associated with lean body mass gains during resistance training.
   • Studies consistently report that in normal doses, three to five grams per day over the long term, it is safe for healthy adults.
3. Beta-alanine
   • Beta-alanine is an amino acid that is a precursor for carnosine, an intracellular pH buffer that helps you do high-intensity exercises and fight muscle fatigue.
   • When a person exercises, there is an accumulation of hydrogen ions in the muscles, which makes them more acidic (acidosis). This is associated with early fatigue.
   • Beta-alanine acts as a pH buffer; carnosine prevents muscle acidosis and allows your muscles to keep working for longer before they are fatigued.
4. L-citrulline
   • This amino acid is a precursor to nitric oxide (produced naturally), which acts as a vasodilator (widens blood vessels).
   • L-citrulline helps increase blood flow and oxygen delivery to working muscles, providing them with more energy for movement and reducing muscle soreness after exercise.
   • A recommended dose of six grams of L-citrulline is sufficient to improve aspects of endurance and weight-training performance.
5. Glutamine
   • Glutamine is a conditionally essential amino acid, produced in the body under some physiological circumstances (such as physical stress, injury, or excessive exercise).
   • Glutamine supplements reduce muscle damage and inflammation caused by exercise, and it aids in exercise recovery, making you ready for the next session.
6. Branched-chain amino acids (BCAAs)
   • BCAAs are building blocks to proteins that are often included in pre-workout formulas. They promote muscle building and reduce muscle breakdown.
   • BCAAs consist of three important molecules: leucine, isoleucine, and valine. These are found in high quantities in many protein-containing foods, particularly animal products.
   • BCAAs help reduces exercise-induced muscle damage, which can lead to delayed onset muscle soreness.
   • The recommended doses of BCAAs may vary but are often 5 to 20 grams.
7. Nitrate
   • Nitrate is a molecule found in vegetables, such as spinach, turnips, and beetroot.
   • Studies report that the nitrates in beetroot juice are converted into a molecule called nitric oxide, which can increase blood flow and exercise performance by decreasing the amount of oxygen needed during exercise.
   • It improves vascular health by repairing and maintaining the innermost layer of blood vessels.
   • The optimal dose of nitrate is 2.7 to 5.9 mg per pound of body weight.
8. Sodium bicarbonate
   • Also called baking soda, it acts as a buffering agent that helps fight against acid buildup in the body.
   • Lactic acid accumulation is characterized by the burning feeling in the muscles, and sodium bicarbonate may help reduce fatigue during exercise, thus reducing this burning sensation.
   • The optimal dose for better exercise performance is about 136 mg per pound of body weight.
9. Carbohydrates
   • When exercising, especially at high intensities, the body uses blood glucose and glycogen (stored carbs) as its main energy source.
   • Topping off carbs levels before you start your workout can help increase energy availability and performance.

1. Improves performance
2. Increases endurance, concentration, and focus
3. Increases speed, stamina, and strength
4. Provides a faster recovery
5. Beneficial changes in body composition

Because pre-workout supplements are not regulated by the U.S. Food and Drug Administration, safety is a big concern. Lack of regulation and knowledge about the ingredients on a supplement’s label can make a pre-workout product dangerous.

1. Jittery feeling or interrupted sleep caused by overstimulation
2. Tolerance with overuse
3. Digestive problems
4. Some side effects of pre-workout supplements include:
   • Irregular heartbeat
   • A rise in blood pressure
   • Changes in blood sugar

Most people take pre-workout supplements to exercise harder or feel better and less overwhelmed when working out.

The hope is that the pre-workout supplement will help enhance performance, mainly through boosting energy and increased mental focus.

As with any supplement, you need to talk to your doctor before you take a pre-workout supplement, especially if you have any health conditions, are pregnant, or are on any medications.

For the best results, use pre-workout three to four times a week. You can buy a premade product or make one yourself.

Taking the pre-workout consistently and 30 to 60 minutes before you exercise can make your workouts last longer, and you might feel less tired during and after them.