Outwork Nutrition’s Pre-Workout has been my gym buddy for the past few weeks. I’ve powered through training sessions and taken notes on how this supplement stacks up. And it mostly hits its mark. 

If you have a high tolerance for caffeine, and this isn’t your first rodeo with pre-workouts, I highly recommend you give Outwork a go.

As always, there’s some nuance when reviewing pre-workouts since individual preferences and sensitivity to ingredients play a big part. Read on to learn more about whether Outwork’s pre-workout is right for you.

Overall, I love this pre-workout. The ingredient list is simple and transparent, with no bullshit marketing gimmicks or proprietary blends. Every ingredient had an impact on my training. 

Best For:

Outwork is a solid option if you’re an intermediate or experienced lifter who needs energy, pump, and focus from your pre-workout.

The 6,000 mg of citrulline malate and 300 mg of caffeine are doing the heavy lifting here, with plenty of both in each two-scoop serving size. My energy and focus while training with Outwork were second to none.

Outwork gives you a spike when you need that little edge in performance and mood. 

With 300 mg of Rhodiola extract, Outwork might just be the pre-workout that allows you to reach a little higher in your training when you need it. 

I was also surprised by how good I felt mentally every time I took this. It could possibly be due to that slight dopamine boost from L-dopa. I didn’t feel like I’d taken speed or anything; I just felt slightly more upbeat.

Not For:

The downsides of Outwork aren’t universal, but they are significant enough to turn some of you off. 

The caffeine will be too much for you if you’re new to pre-workouts or were dealt the caffeine sensitivity card at birth.

At 300 mg (three cups of coffee), Outwork will send you shaking into the weight room (or crashing after) if you’re not used to high doses. There’s just no way around it. 

The tingles aren’t for everyone. 

You know that tingling sensation that pre-workouts can give you? That’s from beta-alanine.

Beta-alanine is in most pre-workouts, but Outwork has a high(ish) dosage of it. If you’re new to pre-workout or beta-alanine’s tingles make you feel like you’re having an anxiety attack, Outwork isn’t for you. 

Although the dosage isn’t excessive and just hits the minimum effective dose of 3,200 mg per serving, it might be too much for you. 

Outwork Nutrition Pre-Workout Ingredients

Unless you’ve been living under a rock for the last decade, you already know Dr. Layne Norton, the owner of Outwork Nutrition. If you need a refresher, just check his Instagram (@biolayne), where he’s rallying and raging against nutrition and supplement nonsense. 

Given what Norton stands for, it’s fair to expect that he would set high standards for any supplement with his name attached. 

Outwork nails it on the website: “We’re not here to sell you marketing mumbo-jumbo, just offer you science-based solutions that help you get more out of your workouts.” 

That sums up Outwork Nutrition Pre-Workout nicely. It’s not full of filler garbage designed to woo you, and its five active ingredients all hit the minimum effective doses.

Citrulline Malate (5:1 Citrulline-to-Malate Ratio)

6,000 mg

Citrulline malate is a mix of two ingredients: L-citrulline and, unsurprisingly, malate, or malic acid. In Outwork, they make up 6,000 mg in a 5:1 ratio. That leaves you with 5,000 mg of citrulline and 1,000 mg of malate.

Citrulline malate will improve your muscle pump and may help you train a bit harder and bang out a few extra reps. 

Although it may not directly affect your muscle strength, it might improve muscle endurance. Citrulline malate can also reduce delayed-onset muscle soreness (DOMS) post-training and improve anaerobic performance.^[1][2][3]

The good news is that at 5,000 mg of L-citrulline, Outwork hits the minimum dosage of 4,000 mg. The bad news? The benefits of L-citrulline might not be as noticeable for beginners who haven’t built a tolerance for high volume and higher intensities.^[4] 

I wish it had just a bit more citrulline, but I still had a pretty dang good pump with 5,000 mg.

CarnoSyn® Beta-Alanine

3,200 mg

CarnoSyn® is a licensed (and patented, of course) version of the single amino acid beta-alanine. The claim is that this patented formula is more effective or better absorbed than your stock-standard beta-alanine. 

Licensed ingredients come from B2B (business-to-business) companies that license their products for B2C (business-to-consumer) companies to use in their pre-workout. Reputable B2B supplement companies prioritize the potency and purity of their products, putting them through strict internal and external testing to maintain their brand integrity. 

Beta-alanine is proven to improve muscular endurance in one- to four-minute high-intensity training, such as HIIT. It’s also the ingredient that causes a harmless tingling sensation called paresthesia.^[5] 

The good news is that Outwork hits the minimum effective dose of 3,200 mg of beta-alanine.

The bad news is that you’ll only get these beta-alanine benefits if you’ve reached the saturation point of 179,000 mg.

In other words, you’d have to take 3,200 mg of beta-alanine every damn day for 60 days before you’ll see the benefits. Now, the placebo of the tingles can still be effective. It works for me. But know it’s a placebo that works because you think it works.

Caffeine Anhydrous

300 mg

I’ll take a stab in the dark and guess you’re familiar with caffeine. Whether that’s drinking old-school brewed coffee, downing Red Bulls, or perpetually shaking the ice in your iced coffee while your coworkers wish for your death.

Caffeine is a stimulant that increases alertness and focus. The 300 mg dose in Outwork is substantial, enough to shift you into the eighth gear in your training.^[6] 

At the same time, 300 mg of caffeine is about three cups of brewed coffee or 75% of the recommended upper daily intake. If you’re sensitive to caffeine, it’s not a bad idea to start with half a scoop or ⅔ scoop to see how you feel. However, doing so will not give you the minimum effective dose of the other ingredients.

I would shy away from Outwork if you train at night because… well… 300 mg of caffeine. This is generally true for all pre-workouts, but something to keep in mind if your bedtime is within six hours of drinking Outwork.

Also, unless your caffeine tolerance is through the roof, reduce your caffeine intake to one cup of coffee on days you take Outwork so you can function like a human for the rest of the day.

Rhodiola Root Extract (Rhodiola rosea)

300 mg

Rhodiola, common name golden root, is an herb traditionally used to help the body adapt to mental and physical stress. And the science backs up that claim, showing that Rhodiola can “significantly reduce symptoms of stress and fatigue.”^[7]

As for physical performance, studies show improvements in power and a reduction in muscle damage and pain post-training.^[8] Rhodiola can also lower the heart rate response when you’re doing endurance training just below your max effort. This effect was minor in the study, and it might be different (for better or worse) in a real-world situation.^[9]

The effective dose of Rhodiola for short-term improvement in fatigue and stress is in the 288–680 mg range. Outwork, at 300 mg, hits the minimum effective dose.

L-dopa (From Mucuna pruriens seed)

153 mg (98% L-dopa standardized extract)

Mucuna pruriens extract contains high levels of L-dopa, which forms dopamine that supports mood and motivation. At doses between 200 and 1,500 mg of L-dopa, it’s been shown to improve the symptoms of Parkinson’s disease. 

At 153 mg, Outwork doesn’t hit that minimum dosage of L-dopa, but it’s not like it’s in this pre-workout for Parkinson’s. Also, the L-dopa from Mucuna might be two to three times more potent than the same dose of isolated L-dopa. So, the dose in Outwork is still potent.^[10]

Just keep in mind that no specific studies have proven a connection between Mucuna extract and sports performance. 

My Experience Using Outwork Pre-Workout

As always, I paid for Outwork’s pre-workout with my own money (without them knowing I would review it publicly). I used it for two weeks, taking diligent notes, and here’s what I noticed:

I had amazing focus, energy, and pump when taking Outwork.

I also felt my mood improving. The music sounded better, and I felt more engaged. I’m not sure if it’s because of the L-dopa or what, but damn, I felt goooood both physically and mentally.

I got a bit of a crash after training every time I took Outwork. 

I was surprised by this since I have a high tolerance for caffeine. I mean, it’s not unheard of for me to push 500 mg a day. So, I don’t think it’s the caffeine itself that caused the crashes. 

Did the L-dopa from the Mucuna extract have something to do with my crashes? Or was the caffeine just too high? 

Price

Outwork isn’t the most expensive pre-workout on the market, but it is far from the cheapest. It’s $39.99 a jar, and you’ll get 20 two-scoop servings out of one jar, making it $2 per serving. 

Unfortunately, there’s no option to subscribe to reduce the price. But you can get free shipping on orders over $99. It also comes with a 100% money-back guarantee.

As I’ve written here, quality ingredients cost money. But at the same time, a bit of Layne Norton aura likely adds to the price. 

Third-Party Tested and GMP Certified

Outwork Nutrition’s website says “lab-tested,” which doesn’t really mean anything. So naturally, I reached out to Outwork for clarity and received a swift-ish response. 

It turns out that Outwork Nutrition pre-workout is GMP (Good Manufacturing Practice) compliant and third-party tested for purity and potency. 

Outwork is also “working on enrolling” in the NSF certification program, which, once completed, makes Outwork products allowed for pro athletes.

Here’s the full reply from Outwork Nutrition customer service:

Energy

I felt awesome in my workouts when using Outwork. I was focused and energized throughout the sessions. As I wrote earlier, the music from my headphones sounded better than usual, and I felt a bit more upbeat.

There was that crash afterward, though, which isn’t ideal. It’s bizarre since I’ve had pre-workouts with 350 mg or more of caffeine and not had a crash. 

I also had mid-range tingles from beta-alanine, but nothing too crazy. The tingles were just enough to get me going, and they were gone after about two hours of taking Outwork. 

Pump

The pump was excellent. Looking at my reps for those two weeks I was testing Outwork, I was pushing higher reps than the weeks before. 

That might’ve had nothing to do with Outwork and everything to do with my sleep, food, and recovery. Still, worth noting.

I wish Outwork had just a bit more L-citrulline, but I still had a pretty dang good pump with 5,000 mg. It allowed me to feel my target muscles a lot better. I noticed the improvement in mind-muscle connection when training my chest on the cable flies. I usually struggle to feel the proper pump when training the chest, so I take it as a good sign.

Taste

Outwork Nutrition Pre-Workout comes in these flavors:

• Tropical Candy
• Blue Raspberry
• Strawberry Lemonade
• Rocket Pop (whatever that is)
• Pina Colada

All right, so Outwork isn’t going to win any awards for taste. I tried Blue Raspberry, and it was okay. But it’s not like I drink pre-workouts for the culinary trip. And honestly, if I have to sacrifice taste for ingredients, I will make that sacrifice every time. 

You can read more about why hitting the minimum effective dose on the key ingredients often hurts taste here. 

Mixability

Zero complaints on mixability. Outwork is easy to mix. There’s no grittiness, lumps, or other unpleasant surprises. And it doesn’t get stuck on the side of your shaker either.

Customer Experience

The whole ordering process and delivery were smooth.

The website is easy to navigate, and the ordering is as straightforward as any good e-commerce site. The delivery took four days.

Outwork Pre-Workout Alternatives

Transparent Labs BULK

Transparent Labs BULK is my go-to recommendation for most people. It’s third-party tested, GMP certified, and at $1.66 per serving ($1.49 if you subscribe), it’s very reasonably priced. 

It also hits the minimum effective dose of all the key ingredients. If you’re a caffeine fiend, just keep in mind that Transparent Labs BULK has 200 mg of caffeine compared to the 300 mg in Outwork Nutrition pre-workout. 

For an in-depth look at BULK, read my full Transparent Labs BULK review.

You can also read all my other pre-workout reviews.

How I Tested Outwork Nutrition’s Pre-Workout

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. There are no hidden agendas, no fluff — just rigorous research.

1. Ingredients

I care mostly about two ingredients in pre-workout supplements: caffeine and L-citrulline. Then there are two that might be worth your dollars: beta-alanine and electrolytes. But those two are far from mandatory.

Once I know a pre-workout has the two ingredients I care about, I check that the dosage of both ingredients is where it should be to provide the stimulation I need. 

Besides those two, most other ingredients serve a different purpose: marketing. The fewer ingredients I see on the label, the better. 

You can read more about the ingredients I look for on my how I test ingredients page. 

2. Price per serving

I care whether a single serving will give me enough of the two ingredients above for the needed stimulus. Ultimately, I want the best bang for the buck per serving. 

Often, the key ingredients are about the same in most pre-workout supplements. It’s the proprietary blends and trademarked ingredients that raise the price. Both of which rarely contribute to the quality or effectiveness of the supplement. 

Another reason why fewer ingredients are better is that it keeps the cost down.

You can read more about how price factors into my scoring system here.

3. Third-party testing and Good Manufacturing Practice certification

When a supplement company wants third-party testing and certification, it pays an outside organization to test for ingredient potency and accuracy.

Getting certified means an independent organization has reviewed the product and determined it complies with safety, quality, and performance standards.

The absence of third-party testing doesn’t immediately mean a poor product. But knowing the dishonest bullshitting going on in the supplement industry, third-party testing gives me peace of mind knowing a product is safe and has — and does — what it says on the box. 

GMP (Good Manufacturing Practice) certification means the manufacturing facilities comply with the rigorous quality standards of regulatory authorities. It covers the entire manufacturing process, including sourcing of raw materials, production processes, packaging, and labeling. 

These guidelines provide minimum requirements that a manufacturer must meet to ensure its products are consistently high in quality.

In short, third-party testing is about the product, and GMP compliance covers the manufacturing.

Read more about third-party testing and GMP compliance here.

4. Energy

Out of all the effects I look for in a pre-workout, this is the one I care about the most. I want to feel psyched and focused for my strength training. And I want to finish without getting the dreaded post-workout caffeine crash.

You can read more about how the energy factors into my scoring system here.

5. Pump

The second most important thing I need from a pre-workout is the pump. The product must have enough L-citrulline (4,000 mg) to increase the blood flow into the muscles I’m working. In most cases, anything less than 6,000 mg, and I’d rather spend my money elsewhere.

Read more about what I look for when scoring the pump.

6. Taste

Let’s face it: Making a decent-tasting pre-workout shouldn’t be that difficult. Yes, a pre-workout with high-quality ingredients in high doses often tastes worse because it’s hard to mask the flavor of the ingredients, but anything less than 8/10 is only acceptable if the product is otherwise exceptional. 

Then again, taste is subjective, so don’t get too hung up on this.

You can read more about how taste factors into my scoring system here.

7. Mixability

I need a pre-workout that’s easy to mix in a shaker. That means no powder clumps! I expect something smooth and grit-free that doesn’t get stuck on the side of the shaker. Most pre-workouts add silicon dioxide and calcium silicate as anti-caking agents, so look for that if you’re as annoyed by clumps as I am.

Read more about how mixability factors into my scoring system.

8. Customer experience

In this testing stage, I find and navigate the website, complete the ordering process, and accept delivery, evaluating each company every step of the way. I also review customer service in cases where I have problems with the order. I have high expectations for customer service and will harshly judge brands with missing links in their customer experience.

You can learn more about how customer service factors into my scoring system here.

Conclusion

Outwork Nutrition Pre-Workout is an excellent option if you’re an experienced lifter or at least experienced with pre-workouts and seeking a boost in your training. 

With only five active ingredients and at least the minimum effective dose of each, it’s a supplement that delivers without the typical bullshit surrounding supplements. Well, there’s that potential Layne Norton surcharge. But otherwise, Outwork hits the mark with this one.

The energy, focus, and pump are second to none, and Outwork might just become your new favorite pre-workout as long as you can handle that 300 mg of caffeine.

If you’re new to pre-workouts or sensitive to caffeine, you’ll likely be better off with Transparent Labs BULK until you’ve built your caffeine tolerance. 

My only real complaint about Outwork is the small crash I had after each workout. It took me by surprise since I’m known to hit 500 mg of caffeine a day with zero issues.

Ultimately, Outwork pre-workout stands out as a high-quality, no-nonsense option. While not perfect for everyone, Outwork’s commitment to science-backed ingredients makes it an easy recommendation for most guys with pre-workout experience and a higher tolerance to caffeine.

Frequently Asked Questions

References

1. Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. https://doi.org/10.1519/JSC.0b013e3181cb28e0

2. Aguiar, A. F., & Casonatto, J. (2022). Effects of citrulline malate supplementation on muscle strength in resistance-trained adults: A systematic review and meta-analysis of randomized controlled trials. Journal of Dietary Supplements, 19(6), 772–790. https://doi.org/10.1080/19390211.2021.1939473 

3. Examine. Citrulline malate may help you pump out a few extra reps. https://examine.com/deep-dives/citrulline-malate-may-help-you-pump-out-a-few-extra-reps/ 

4. Vårvik, F., Bjørnsen, T., & Gonzalez, A. (2021). Acute effect of citrulline malate on repetition performance during strength training: A systematic review and meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 31(4), 350–358. https://doi.org/10.1123/ijsnem.2020-0295

5. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-alanine. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0090-y

6. Guest, N.S., VanDusseldorp, T. A., Nelson, M. T., Grgic J., Schoenfeld, B. J., Jenkins N. D. M., Arent S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-020-00383-4

7. Examine. Rhodiola rosea. https://examine.com/supplements/rhodiola-rosea/ 

8. Spasov, A. A., Wikman, G. K., Mandrikov, V. B., Mironova, I. A., & Neumoin, V. V. (2000). A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine, 7(2),85–89. https://doi.org/10.1016/S0944-7113(00)80078-1 

9. Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of rhodiola rosea supplementation on exercise and sport: a systematic review. Frontiers in Nutrition, 9(856287). https://doi.org/10.3389/fnut.2022.856287 

10. Examine. Mucuna pruriens. https://examine.com/supplements/mucuna-pruriens/