Best pre-workout supplements, per a personal trainer
Going for the gains this summer? Maybe it’s time to consider one of the best pre-workout supplements.
If you’re currently on your get-fit-quick gym journey, you’ve probably already realized it’s harder than it looks. To build muscle, you’ll need to commit to a routine, up your protein intake, lift heavier, and get in some cardio. But before all that happens, you’ll need some serious energy.
Whether you’re training for a triathlon or trying to energize for that 5-K you sort of regret signing up for, you’ll want to consider one thing: incorporating a pre-workout supplement. But, what exactly is a pre-workout powder, you ask?
Pre-workout supplements are designed to enhance athletic performance and boost energy, so you can get the most out of your workouts. Nowadays, increasingly popular formulas like Ryse, C4, and Amino Lean seem to be in every gymfluencer’s bag, which begs the question of whether they should be in yours too.
The Post consulted Michael Vouvounas, Personal Training Lead at Life Time Fitness in New York City, for the low-down on these supplements.
“A pre-workout is designed to enhance athletic performance, increase energy levels, and improve focus during exercise sessions,” explained Vouvounas. “It usually contains a combination of ingredients such as caffeine, amino acids, creatine, and vitamins to provide an energy boost before your workout.”
Vouvounas has offered some tricks for avoiding side effects and provided more guidance for anyone looking to find the best pre-workout supplement below. Read on for the down-low on all his favorite brands.
For more information regarding using pre-workout supplements, head to the FAQ section.
Product Spotlight
Pros:
- No fillers or additives — just 100% creatine monohydrate
- Micronized for easier absorption
- Ideal amount of creatine (5 grams) per serving
- Mixes easily into a variety of beverages with no strong flavor, per reviews
Cons:
- Lacks ingredients like electrolytes or caffeine that some people may want in a pre-workout supplement
Interested in trying a creatine supplement to fuel your workouts? Creatine works by helping muscles produce more energy during short, intense activities like sprinting, lifting weights, or doing burpees. BodyTech is Vitamin Shoppe’s #1 selling creatine brand, and the 100% Pure Creatine Monohydrate is micronized for enhanced absorption and reduced GI discomfort. It’s also completely free of the junk — no artificial sweeteners, dyes, fillers, and additives. Reviewers say they barely notice the taste, but have noticed some big changes during sweat sessions. Not a fan of powders? The Vitamin Shoppe offers a selection of creatine products, including soft-chew bites and time-release beadlets.
Cratine: 5 mg | Servings: 60
Pros:
- The potent formula peaks performance
- Transparent labeling
- A variety of flavors to choose from
- No artificial dyes
Cons:
- Some reviewers mention it could be more difficult to dissolve
Vouvounas had little to critique about Bucked Up, which is among the most popular blends for pumping and lifting. The formula contains a large dose of citrulline malate among other boosters for a strong, lasting spurt of energy. “Bucked Up stands out for its transparent labeling and 200 mg of caffeine for enhanced performance and endurance. A big plus is the variety of flavors and the absence of artificial dyes,” shared Vouvounas.
Caffeine: 200 mg | Citrulline malate: 4 grams | Servings: 30
Pros:
- High caffeine and citrulline malate for peak performance
- Adds coconut water powder for extra hydration
Cons:
- Some artificial sweeteners and flavorings are added
Ryse combines all the necessary elements of a solid pre-workout (caffeine and citrulline malate), but it’s also loaded with coconut water powder for added hydration. “it offers a blend of performance-enhancing ingredients, including 6 grams of citrulline malate and 200 mg of caffeine, which are good for maximizing pump and energy levels,” noted Vouvounas. “Including coconut water powder for hydration is a plus, but the artificial flavors and sweeteners may deter some users.”
Caffeine: 200 mg | Citrulline malate: 4.5 grams | Servings: 30
Pros:
- Zero-sugar, vegan-friendly, and gluten-free
- Combines with essential amino acids
Cons:
- Less caffeine than some other pre-workouts (better for a lighter boost)
There’s plenty Vouvounas likes about Amino Lean. However, he’s advised it’s best for those looking for lighter energy boosts. “I like that Amino Lean combines essential amino acids with natural caffeine and green tea extract, ” shared Vouvounas. “However, the proprietary blend makes it tough to know the exact dosage of each ingredient. With 125 mg of caffeine per serving, it’s a good (not great) energy boost. It’s good enough to be endorsed by Alix Earle.”
Caffeine: 125 mg | Citrulline malate: N/A | Servings: 30
Pros:
- Variety of flavors
- Solid amount of caffeine for energy
- Supplemented with vitamins C, B, B6, and B12
Cons:
- It could cause some tingling or jittering (per reviews)
Vouvounas has used C4 and says it works great for many people, but there are a few considerations to note. “C4 is a popular choice known for its wide range of flavors and being available everywhere,” he shared. “With 150 mg of caffeine per serving, it provides a solid energy boost suitable for most users. However, the proprietary blend raises concerns about ingredient transparency. Also, some may find the beta-alanine tingling sensation uncomfortable.” Vouvounas hasn’t had a problem with tingling.
Caffeine: 150 mg | Citrulline malate: 6 grams | Servings: 30
Pros:
- Vegan-friendly
- Reviewers suggest this provides steady energy without a crash
- Full disclosure on the label
Cons:
- Limited flavors (though the sour patch variety is unique)
- Strong flavor
Vouvounas pointed out that this 200 mg powder could be a bit of a splurge, but it’s got quite a few factors that make it worth the buy. “Ghost stands out for its flavors and ingredient transparency,” shared Vouvounas. “With 4 grams of L-citrulline and 200 mg of caffeine per serving, it delivers a good pump and high energy. However, the higher price point and limited availability of certain flavors may be drawbacks for some users.” Reviewers suggest this formula provides steady energy, without the crash associated with some other formulas.
Caffeine: 200 mg | Citrulline malate: 4 grams | Servings: 30
Pros:
- Fun flavors like shaved ice, mimosa, and blue slushy
- Transparent ingredients
Cons:
- Naturally and artificially flavored
Vouvounas suggests the Alani Nu Pre-workout for anyone with a pickier palate. The creative range of sugar-free flavors, like Hawaiian Shaved Ice, Witch’s Brew, and Mimosa, is a huge draw for someone with a sweet tooth (who is still trying to avoid real sugar). With 200 mg of caffeine, you should also expect a solid energy boost. The transparent labeling notes that the formula uses both “natural and artificial” flavors, which could be a drawback for someone with a cleaner diet.
Caffeine: 200 | Citrulline malate: N/A | Servings: 30
Pros:
- No artificial ingredients or fillers
- Blends easily into liquid (per reviews)
- Trusted by athletes
Cons:
- Some people mentioned getting nauseous when using more than directed
Raw’s Essential pre-workout is adequate for people of any physique level, though it’s trusted (and loved) by many hardcore athletes. “This is named after and endorsed by professional bodybuilder Chris Bumstead, which should add credibility to the product and suggest it’s made with the needs of serious athletes,” shared Vouvounas. “200 mg of caffeine means it will give you the energy you need to get through a heavy lifting session.”
Caffeine: 200 mg | Citrulline malate: 4 grams | Servings: 30
Pros:
- Lack of creatine could help ease stomach problems
- Mixes well into liquid (per reviews)
Cons:
- Only two flavors
- The amount of caffeine could be too strong for some users
Vouvounas has recommended Gorilla Mode for anyone who can tolerate it. The super strong formula would be ideal for hardcore gym rats. “Using L citrulline and having 350 mg of caffeine per serving for maximum pump and energy. However, 350 grams of caffeine may be way too intense for some users,” he warned. “The lack of flavor options and higher price points could be drawbacks for some. But if you can handle that caffeine and want intense energy for a workout, this would be for you.”
Caffeine: 350 mg | Citrulline malate: 10 grams | Servings: 30
Pros:
- No artificial colors or flavors
- Wide variety of flavors to choose from
Cons:
- The formula may be too intense for some with the high caffeine dose
If you have a hard time finding a flavor you like, you may as well start with Total War. It carries dozens of choices, so you find your perfect fit. But, Vouvounas has suggested it’s got a few more great qualities. “Total War offers a solid blend of performance-enhancing ingredients, including six grams of citrulline malate and 250 mg of caffeine per serving. The variety of flavors and the absence of artificial colors and flavors are also positive. However, the beta-alanine tingling sensation and the high dose of caffeine could make some users nervous.”
Caffeine: 250 mg | Citrulline malate: 6 grams | Servings: 30
More Gym Supplements We Recommend
Another great pre-workout trick is to stock up on electrolytes. These tablets can be popped into any drink for a delightfully fizzy flavor, while also enhancing your workout and helping you stay hydrated, especially important with all that water you’ll be sweating away. The formula uses no artificial flavors; instead, it’s sweetened with high-quality Stevia. Plus, it’s keto-friendly.
Get the lift you need. Fifty calories, zero sugar, 10 grams of whey protein, B vitamins, plenty of electrolytes, and no chalky texture. It almost seems impossible that these drinks satisfy all these requirements simultaneously, but they do. You can enjoy a PWR drink before or after a workout to amplify energy, stay fueled, and curb cravings. The variety pack is stocked with refreshing, punchy flavors like Lemon Lime and Orange Mango.
Say Aloha to your new favorite protein bars. These delicious bites are high in protein and low in sugar. It’s tricky for paleo-friendly people to find an adequate supply of protein — Aloha fits the bill. They’re packed with 14 grams of plant-based protein per serving at just over 200 calories. Plus, the variety pack comes with a sampling of decadent flavors like Chocolate Mint, Double Fudge Brownie, and Coconut Chocolate.
Searching for an organic source of energy? Honey Stinger has your back. This smooth gel pack is loaded with none but honey — a simple ingredient that is easy to digest and absorbs fast to help elevate your performance without a typical sugar crash. The formula comes in easy-access, portable bags so you can get your shot of energy while you’re on the go. Athletes swear by it, and so does the Post Wanted team.
Skip the drinks and goos altogether and go for a simple tablet. This fast-acting, mess-free option is great to keep on hand when needed. Having your caffeine in tablet form also allows easy dosage control — two chews for a pick-me-up, four for an energy boost, or six for a major pre-workout punch. I’m a huge fan of the Pomberry flavor, but I’ve heard they’re all pretty tasty and easy to digest.
Best Pre-Workout Supplement FAQs
The Post spoke with Michael Vouvounas, Personal Training Lead at Life Time Fitness, to answer a few more questions about Pre-workout supplements.
Who should use a pre-workout?
“People generally use a Pre-workout to increase their workout intensity, endurance, and overall performance. They can be particularly beneficial for individuals who engage in high-intensity, heavy-weight training or longer exercise sessions and need that extra push,” Vouvounas explained.
How often should you use a pre-workout?
Vouvounas’ advice is to save the pre-workout for days when you absolutely “need it” and don’t rely on using it every day.
What ingredients do you typically look for in a pre-workout supplement?
Vouvounas has outlined six key ingredients to look for in a pre-workout supplement.
Caffeine: Provides a quick energy boost and enhances focus.
Beta-alanine: Helps buffer lactic acid buildup in muscles, delaying fatigue.
Creatine: Supports ATP production for increased strength and power output.
Branched-chain amino acids (BCAAs): Aid in muscle recovery and reduce muscle soreness.
Nitric oxide precursors (e.g., citrulline malate): Improve blood flow and nutrient delivery to muscles.
Vitamins and minerals: Support overall health and energy metabolism.
Are there any potential side effects of taking a pre-workout? Anything you can do to prevent those side effects?
The majority of available pre-workout supplements are safe for healthy adults. However, Vouvounas has outlined a few side effects that could occur when using pre-workouts, including jitters or nervousness from caffeine content, digestive issues that could cause diarrhea, or an increase in heart rate or blood pressure, especially in people with cardiovascular conditions. It’s important to consult a physician if side effects persist.
How can you minimize the side effects of a pre-workout?
“Start with a lower dose to build up a tolerance,” suggested Vouvounas. “Stay hydrated by drinking plenty of water before, during, and after workouts. Try to minimize caffeine intake from other sources like coffee. Choose products with transparent labeling and avoid proprietary blends.”
At what time should you take a pre-workout? Right before a workout?
According to Vouvounas, the best time to take a pre-workout supplement depends on individual preferences, tolerance to stimulants, and the time of day.
“For most, it takes approximately 30 to 45 minutes before their workout to allow time for it to take effect. However, I prefer to take it about 15 minutes before my workout and finish it at the beginning of my workout to make sure I still feel the energy until the end of my workout,” explained Vouvounas.
He added that if he were working out at night versus the morning, he would take the supplement an hour before to make sure it doesn’t affect sleep.
Any other considerations to make while using a pre-workout?
Vouvounas pointed out that most of these brands are pretty similar — they have at least 125g of caffeine and beta-alanine, then some type of proprietary blend. To keep feeling the effect, you’ll need to change up your formula.
“I have taken most of these pre-workouts, and eventually your body builds up a tolerance, so if you want to continue feeling an energy boos,t it’s optimal to switch brands a few times a year. Right now, my brand of choice is Life Time Pre Workout,” said Vouvounas.
Check out the New York Post Shopping section for more content.
This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to home gym elliptical machines to Jennifer Aniston’s favorite workout platform – often with her adorable one-year old daughter by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.
Credit to Nypost AND Peoples
