Everything You Need to Know About Pre-Workout

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Last Updated:

September 16, 2024

So, you’ve got your training, nutrition, and recovery down pat, you’re ready to push a bit harder in the gym, and you’re wondering which pre-workout will help you do that. Wonder no more. This page will tell you everything you need to know about pre-workout.

If you care about your health as much as your performance, settling for just any pre-workout is not an option.

To 99% of supplement companies, you’re nothing more than a thick wallet to exploit.

The worst of these companies don’t care about your health or your performance. They abuse an unregulated system and put your training — and sometimes your health — at risk.

Luckily, a few decent companies are doing honest work in the pre-workout space. I take my responsibility to learn which is which very seriously — and you should too.

Instead of closing your eyes and pointing to a random product, you need to learn everything there is to know about pre-workout.

Below you’ll find links to my various articles about pre-workout as well as all the brands I’ve reviewed. If you have questions or concerns about pre-workout, the answer is here somewhere.

Is Pre-Workout Worth It?

Pre-workouts and their ever-expanding ingredient lists promise a Thor-like performance boost and the body to go with it. But how much of that is straight-up BS? And is that 1% edge in training worth the financial and health costs?

Ultimately, only you can make that choice for yourself.

I’ve investigated all the trade-offs so I can help you do just that. What I’ve uncovered reveals a host of potential risks…and a few rewards.

Let’s start with the risks:

Unlabeled and potentially unsafe and banned ingredients
Lack of regulation and manufacturing issues
Adverse side effects from even the legal ingredients
False sense of efficacy

Okay, I know that sounds bad. But if you invest in your fitness goals with a high-quality pre-workout from a reputable, trustworthy brand, you can avoid some of those risks and enjoy these potential rewards:

Enhanced energy and focus
Better muscle pump
Maybe improved performance

To some, the rewards outweigh the risks. But with all the lawless cowboys in the pre-workout industry, you want to mitigate most of, if not all, the risks before buying.

For more about whether pre-workout is worth it, read my deeper analysis of the risks and rewards of pre-workout.

What to Look for in a Pre-Workout and What to Avoid

Pre-workout will only give you a tiny edge in your workout, but to get even that, you need a product backed by science. Settling for anything less is like doing bicep curls in the squat rack.

Navigating the confusing world of pre-workout goes way beyond flashy marketing. The real question is: What actually works, and what should you avoid? Not based on some charismatic celebrity endorsement, but hardcore science-based evidence.

There are really only two ingredients every pre-workout needs. You also want to make sure it has the minimum effective dose of each as well as the two certificates that either make or break a pre-workout.

You can find more about what those ingredients and certificates are in my article about what to look for in a pre-workout.

You’ll find there are tons of ingredients that pre-workout brands think you need but actually do absolutely nothing for your training. In fact, some might even negatively affect your health and performance, either now or down the road.

I cut through the hype to help you make informed decisions on pre-workout purchases based on evidence and efficacy, not just because Kevin Hart said so.

How I Test Pre-Workout

I take product testing very seriously. Each time I review a product, I put my name and reputation on the line. I test each supplement across eight categories, pouring over studies and combining them with personal feedback.

When I conduct tests and write my pre-workout reviews, my commitment is to the truth, even if it ruffles a few feathers, even if I have to emphatically tell my readers to not buy a product. I’m hiding no hidden agendas, presenting no fluff — just rigorous research.

Yes, I make a small percentage of my income from pre-workout affiliate sales (at no extra cost to you). But I will only recommend pre-workouts that pass my testing. Which means I make way less money than I could be if I would only compromise my morals and values.

Explore my testing process yourself.

My Pre-Workout Reviews

Here are the reviews of all the brands I have personally tested.

Good Pre-Workouts

Transparent Labs BULK

Transparent Labs BULK pre-workout gets most things right in terms of ingredients, with properly dosed L-citrulline and caffeine to deliver energy, focus, and pump. It’s also third-party tested and Good Manufacturing Practice (GMP) certified.

If you can get past the questionable flavors and don’t mind a few random minerals and vitamins, Transparent Labs BULK is a great option that gives you what you need to train with intensity without any hidden blends or underdosed key ingredients.

Read the full Transparent Labs BULK review.

Outwork Nutrition

With only five active ingredients and at least the minimum effective dose of each, Outwork Nutrition Pre-Workout delivers none of the typical bullshit that comes with other supplements.

Well, there’s a potential Layne Norton surcharge, but that’s about it. With third-party testing and GMP certification, Outwork hits the mark with this one. As long as you can handle 300 mg of caffeine.

Read the full Outwork Nutrition Pre-Workout review.

Shit Pre-Workouts

As you’re about to find out, the list of pre-workouts that don’t pass my testing is long. Some of them have the potential to be outright harmful (what’s up Wrecked), but most are just shitty products.

The most-common theme among the shitty pre-workouts is underdosed ingredients. Some are somewhat passable, whereas others are so low in the key ingredients the owner of the company should go to jail for it.

And with the exception of a few, none of them are third-party tested.

*Just to be fair, Legion Athletics pre-workout is actually a great product. But I don’t recommend it because of the high price tag. Your money simply goes further with Transparent Labs BULK and Outwork Nutrition.

The No-Nonsense Takeaway on Pre-Workouts

The dense fog of aggressive marketing and dubious claims makes the world of pre-workouts challenging to navigate. While some pre-workouts can give you a slight edge on your training, many are nothing more than glorified caffeine in a plastic jar.

The difference isn’t just in what you take but in understanding the what, why, and how much.

If your diet and training are already optimized, a scientifically backed and third-party tested pre-workout can help. But no supplement can replace the fundamentals of good nutrition and hard work in the gym.

And for many folks, the slight edge in training probably won’t justify the cost and potential side effects.

Stay Informed and Skeptical

If there’s one take away from all my reviews and first-hand experience using pre-workouts, it’s to approach pre-workouts with a heavy dose of skepticism.

Look for products that disclose their full ingredient list, have a good reputation among people who actually know a pre-workout from a jar of dirt, and are backed up by third-party testing and GMP certification.

In the end, the most effective pre-workout is always going to be a good night’s sleep, stress and time management, and a diet that supports your muscle-building goals.

For future updates, deeper dives into specific ingredients, and real-world testing results, keep checking back for the most accurate and practical information so you can make the best choices about what you put in your body.