Best Pre-Workout Supplements To Keep You Going

Whether you’re hitting the gym, running, or hiking, it’s normal to want to get the most out of your training time. If you’re tired or sleepy, you probably won’t get too much done. 

That’s where pre-workout supplements can help. 

These products have been around in one form or another for decades. Back in the Golden Era, Frank Zane, Arnold Schwarzenegger, and other bodybuilding legends drank coffee with their breakfast before training. See more about their diet in this exclusive interview for Old School Labs! 

But things have changed over the years. 

A growing number of stores started to offer niacin tablets, creatine blends, and other products with energizing effects. The best best-workout supplements out there hit the store shelves in the early 2000s onward. 

Today, we have caffeine pills, arginine AKG, l-carnitine tartrate, and other potent stimulants that were not available decades ago. 

Some increase energy and stamina, while others help you get better pumps. You can also find pre-workout formulas that improve mental focus, facilitate muscle growth, or boost your metabolism. 

With so many options out there, how can you tell which one is best for you? And what should you look for in a pre-workout supplement? Most importantly, do these supplements work? 

That’s what we’ll discuss below. We’ll show you what to expect from the best pre-workout, how to choose a quality formula, and why some ingredients are better than others. Let’s get into it! 

What Are Pre-Workout Supplements?

A pre-workout is a dietary supplement designed to increase mental focus, alertness, endurance, and energy levels during physical activity. Some formulas may also increase fat burning and help you burn more calories in the gym. 

Ultimate Orange, the first pre-workout released on the market, hit the store shelves in the early ’80s. 

Its popularity didn’t last too long, though. The product contained ephedra, a controversial ingredient linked to heart attacks, high blood pressure, irregular heartbeat, and other cardiovascular problems. 

Today’s pre-workout supplements are much safer and effective. These products are strictly regulated and meet the highest safety standards. Plus, they come in a wide range of flavors and can be purchased in pill, powder, or liquid form. 

As you might have guessed, not all formulas are created equal. Their efficacy depends on the ingredients used. So the question is: do pre-workout supplements actually help? 

The Truth about Pre-Workout Formulas 

These sports supplements contain a mix of ingredients, from caffeine and green tea extract to arginine, creatine, and nootropics. They’re typically taken about 30 minutes before training. 

A 2010 study published in the Journal of the International Society of Sports Nutrition assessed the effects of a pre-workout on recreational athletes.

Subjects took either this formula or a placebo with the same number of calories. Both groups engaged in high-intensity interval training (HIIT) three times per week for three weeks. 

Those who took a pre-workout experienced a greater increase (10.4%) in VO2max (maximal oxygen uptake) compared to the placebo group (2.9%). 

They also worked out longer, gained more lean mass, and lost more fat than those taking a placebo. The placebo group actually lost one and a half pounds of muscle. 

Studies confirm the efficacy of similar ingredients for exercise performance. Caffeine, for example, is proven to reduce fatigue, boost energy, and increase exercise duration by 20 to 50%. At the same time, it raises your metabolism and may aid in fat loss. 

Creatine is just as effective, according to the same source. In clinical trials, this amino acid increased lean body, muscle phosphocreatine stores, and training volume. 

The best pre-workout supplements also contain branched-chain amino acids (BCAAs). These nutrients stimulate protein synthesis and prevent muscle breakdown while reducing post-workout recovery time. 

Other ingredients, like citrulline and cordyceps sinensis, may increase the time to exhaustion and delay fatigue. They also facilitate muscle repair and may boost physical endurance. 

All in all, a quality pre-workout can supercharge your workout. As the Cleveland Clinic, these products are safe and beneficial if they come from a trusted brand and the ingredients are correctly listed on the label.

Discover the Best Pre-Workout Supplements 

While it’s true that you can get caffeine, creatine, and other ingredients from food, that’s not always feasible. 

First of all, solid food takes longer to digest than a pre-workout drink. Coffee is a viable option, but you’ll get better results by mixing caffeine with green tea extract, creatine monohydrate, BCAAs, and so on.  

When you’re in a rush, you may not have time to eat before hitting the gym. A pre-workout drink, on the other hand, takes seconds to prepare. Plus, it doesn’t cause nausea, bloating, and other digestive symptoms associated with some foods. 

Another aspect to consider is your sensitivity to stimulants. 

If, say, you’re sensitive to caffeine, you may experience jitters, anxiety, and other side effects after drinking coffee. But you can always use a caffeine-free pre-workout to boost your energy and stamina. 

On the flip side, some individuals develop caffeine tolerance. Simply put, they can drink huge amounts of coffee and caffeinated beverages without feeling any better. 

Most pre-workouts contain a mix of caffeine and other stimulants. Therefore, they are more effective than caffeine alone. 

If you’re sensitive to stimulants, choose a pre-workout drink with no caffeine or green tea. Otherwise, these ingredients are perfectly safe.

The best pre-workout supplements will also contain one or more of the following:

Some pre-workouts also contain dextrose, fructose, and other simple carbs. As you already know, simple carbs cause blood sugar spikes followed by crashes, so it’s better to avoid them. Also, beware that high levels of caffeine can make you jittery. 

Caffeine Anhydrous

Caffeine anhydrous, a central nervous stimulant, comes from the leaves and seeds of coffee plants. 

After extraction, it’s dehydrated and sold in powder form. Since it contains no water, it’s more concentrated and kicks in faster than regular caffeine. 

This natural compound acts directly on the central nervous system, leading to increased alertness. Clinical evidence confirms its positive effects on sports performance, including muscle strength and endurance. It works best when consumed about one hour before exercise. 

Caffeine anhydrous exerts a greater ergogenic effect than coffee, states the Journal of the International Society of Sports Nutrition (JISSN). Low-to-moderate doses of 3 to 6 milligrams per kilogram of body weight may increase the time to exhaustion, delay fatigue, and increase performance during high-intensity exercise. 

The JISSN states that caffeine doesn’t affect fluid balance or cause dehydration during training. It reaches peak levels within 15 to 56 minutes of consumption and can easily cross the blood-brain barrier. Its levels are still high one hour after ingestion and decrease by 50 to 75% within three to six hours. 

As the researchers note, this compound not only boosts athletic performance but also supports cognitive function and may increase strength and power. It’s particularly helpful during periods of sleep deprivation, leading to enhanced alertness and improved reaction time. 

Furthermore, it may reduce reliance on glycogen utilization and stimulate fat burning, making it easier to get leaner. 

Green Tea Extract

Many of the best pre-workout supplements contain green tea extract, a natural source of caffeine, l-theanine, and antioxidants. We wrote about it in a previous post, so we won’t go too much into detail. 

Rich in caffeine, green tea extract keeps you alert and energized. It’s also an excellent source of polyphenols, such as epigallocatechin gallate (EGCG), and other antioxidants that reduce oxidative stress and promote overall health. 

This natural compound increases antioxidants levels in the bloodstream and may protect against inflammation, cancer, and cardiovascular problems. 

Research shows that it may also improve blood lipids and lower blood pressure. Its ability to reduce body fat mass is well-documented, too. 

Beta-Alanine 

Your pre-workout drink may also contain beta-alanine, a non-essential amino acid that speeds up muscle repair and supports athletic performance. According to the JISSN, this compound alleviates neuromuscular fatigue and allows you to work out harder for longer periods. 

Beta-alanine works by increasing carnosine levels in the muscles. 

Doses of 4 to 6 grams per day can elevate muscle carnosine concentrations by over 60% within one month of supplementation. This leads to greater energy and stamina, reduced fatigue, and significant improvements in peak power, cognition, and neuromuscular performance.

Vintage Blast™, our signature pre-workout, boasts a unique mix of beta-alanine, caffeine anhydrous, l-arginine AKG, and other ingredients with proven benefits. It’s the only two-stage pre-workout formula on the market, offering steady energy with no crashes. 

A single serving provides more than 2,000% of the daily recommended vitamin B12 intake, as well as large doses of vitamin B6, vitamin C, niacin, and magnesium. We’ve also added 1,000 milligrams of beta-alanine and two types of caffeine for increased alertness and mental focus. 

Try it yourself — it’s sugar-free and tastes amazing! 

N-Acetyl-L-Tyrosine

The best pre-workout formulas, including Vintage Blast™, also provide a hefty dose of N-Acetyl-L-Tyrosine, the most bioavailable form of l-tyrosine. Your body needs this amino acid to fight stress and cope with the demands of everyday life. 

L-tyrosine aids in the production of several hormones and neurotransmitters, including dopamine, adrenalin, and noradrenalin. As a result, it supports mental health and keeps your brain sharp. Clinical evidence indicates that it may improve working memory, alertness, and cognitive flexibility. 

This supplement may also boost cognition, memory, and exercise performance during times of stress. For example, an earlier study has found that tyrosine counteracted performance decline in sleep-deprived subjects during sustained work. 

In a more recent study, male collegiate athletes who took tyrosine and caffeine during bouts of exhaustive exercise performed better than the placebo group. This combo may benefit those playing sports that require rapid and accurate movements, note the study authors. 

Furthermore, tyrosine alleviates the mood changes and performance impairments that may occur during environmental stress, such as exposure to cold.

Vitamin B12 

The above ingredients will help you crush your next workout, but you also need optimum doses of zinc, magnesium, and B vitamins. 

If you’re a vegan or vegetarian, you might not be getting enough vitamin B12. This water-soluble nutrient occurs mostly in animal foods and plays a key role in red blood cell formation, tissue repair, and other processes.

About 1.5 to 15% of Americans are deficient in vitamin B12, reports the National Institutes of Health (NIH). This condition can lead to anemia, weight loss, fatigue, lethargy, depression, and mental disorders. 

Researchers at Oregon State University state that athletes with low vitamin B12 levels may perform worse during high-intensity training and take longer to recover from exercise. They are also more vulnerable to disease and may find it difficult to build lean mass. 

The NIH recommends 2.4 milligrams of vitamin B12 per day for men and women over the age of 14. 

Athletes, however, may need higher intakes to cope with the demands of strenuous exercise. Vintage Blast™ boasts 50 micrograms of vitamin B12 per serving, which is more than enough to meet your nutritional needs. 

Supercharge Your Training with a Quality Pre-Workout

From a stronger mind-muscle connection to greater energy, the best pre-workout supplements offer a myriad of benefits. Choosing one is the hard part. 

Consider your needs and training goals before making a decision. If, say, you’re under a lot of stress, choose a formula that contains tyrosine, ginseng, and other natural adaptogens. For more energy, select a product with large doses of caffeine or green tea extract. 

Vintage Blast™ has just the right dose of amino acids, micronutrients, and caffeine. 

Its ingredients are gradually released over several hours, leading to enhanced mental focus and faster recovery. Plus, you’ll get the energy needed to crush your workout and finish those last few reps with perfect form. 

You might also want to try our Energy and Power Stack, which includes our signature pre-workout, creatine, and an all-natural test booster. This way, you’ll not regain your energy but also supply your body with the nutrients it needs to build mass and recover faster. 

Now it’s your turn! What do you look for in a pre-workout product? Do you prefer a traditional pre-workout or make your own formula using different ingredients, like caffeine and l-arginine?

Share your thoughts in the comments section below!