So you’ve probably heard about how a pre-workout supplement can rev up your workout, right? But here’s an insider tip: some of these power-packed supplements can also help you in your muscle-building quest.
Here’s the catch, though. Not every pre-workout supplement is going to be your gym buddy. Some are more focused on helping you trim down and lose weight, which isn’t what you’re after if your goal is muscle gain.
And, let’s be honest, we’ve all come across those supplements that promise big results, only to be a total letdown. They talk a big game about helping you pack on muscle, but end up being more hype than help.
So, where does that leave you? Well, that’s where this article comes in. We’re here to cut through the noise and deliver the real deal: the top pre-workout supplements that are your best allies for muscle gains. Let’s get you closer to achieving your fitness goals, shall we?
The Best Pre-Workout Supplements For Muscle Growth
These are the top pre-workout supplements for building muscle on the market today.
- Best Muscle Building Pre-Workout Oveall – Pre Kaged Elite
- 2nd Best Muscle Building Pre-Workout Overall –BULK BLACK
- Best Muscle Mass Building Pre-Workout on a Budget – Altius
- Best Stim-Free Pre-Workout for Muscle – STIM FREE
- Best Naturally Flavored Pre-Workout for Muscle – Pre Kaged
- Best Pre-Workout For Runners – C4
#1 Pre-Kaged Elite by Kaged Muscle
Best Muscle Building Pre Workout Overall
So, you’re on the hunt for a killer pre-workout that packs a punch with creatine? Let me introduce you to Pre Kaged Elite. This is one supplement that doesn’t mess around.
This pre-workout shares the spotlight with our top picks, boasting a roster of muscle-boosting ingredients in hearty amounts that’ll leave no one wanting.
One of the highlights is their double-whammy of creatine: 3 grams of creatine monohydrate and 2 grams of creatine nitrate. Creatine is pretty much the crown jewel of muscle-building supplements. So, adding it to your pre-workout? That’s like fueling your muscle gains with jet fuel.
They also roll out the red carpet for L-Citrulline, giving it a 10-gram spot on the team. Research suggests this stuff helps ramp up blood flow, meaning more nutrients and oxygen are delivered to your muscles. The result? Those satisfying muscle pumps we all chase.
There’s also a strong showing of beta-alanine, betaine anhydrous, and the old reliable, caffeine. When you tally it all up, this supplement is a formidable team of 20 ingredients, with 9 of them boasting the patented stamp of quality.
I gave the Orange Mango flavor of Pre-Kaged Elite a whirl, and the citrus kick hit me right off the bat. It didn’t just stop at a pleasant aroma, though; this supplement also delivered a noticeable surge of energy and that slight tingle that lets you know it’s go-time.
Now, Pre Kaged Elite isn’t perfect. It comes with a pretty steep price tag of $60 per tub, and each tub is only good for 20 servings. Plus, the caffeine content might be a bit too much of a kick for some, clocking in at 388 mg per dose. And, honestly, this pre-workout might be a bit too much if you’re just starting out. It’s more suited for those who’ve been in the game a while.
Pros:
- Packed to the brim with muscle-building ingredients in generous doses
- Has a good 5 grams of creatine
- Generous 10-gram dose of L-Citrulline
- 20 total ingredients
- 5 grams of muscle building creatine
Cons:
- It’s a bit of a splurge at $60 per tub with just 20 servings
- Might be a bit much for gym newbies
- Caffeine content could be too much for some folks
#2 Bulk Black by Transparent Labs
2nd Best Pre-Workout FDor Muscle Building
If you’re on a mission to build muscle, let me introduce you to your new best friend: Bulk Black from Transparent Labs. This pre-workout is a serious game changer. It’s like injecting rocket fuel into your workout routine. We’re talking explosive strength, endurance that keeps going, and some of the speediest recovery times you’ve ever seen. And that’s just the beginning.
What makes Bulk Black such a powerhouse? It all boils down to the ingredients. This pre-workout packs a mighty punch with a staggering 19 active ingredients and a hefty 21 grams per serving. It’s not just about quantity, though. They’ve been careful to use the right ingredients in the right doses, striking that sweet spot for muscle building.
Their lineup includes a generous 8000mg dose of citrulline malate and ample doses of betaine anhydrous, beta-alanine, and N-Acetyl L-Tyrosine. The result? Faster muscle building, quicker recovery, and improved endurance.
But there’s more. This pre-workout also hones your senses, heightens your focus and alertness, helping you nail those reps and shatter personal records. There’s a reason why Bulk Black is hailed as the best pre-workout for bulking. You’ve got to try it to believe it.
I gave the Blue Raspberry flavor a spin, and it was a treat. It blended like a dream and tasted just as good. Even at half a serving, I felt that familiar tingle – a testament to the strong dose of beta-alanine in there. This stuff means business.
If you ask me, Preseries BULK BLACK is one of the best pre-workout supplements for building muscle on the market today.
Pros:
- Use coupon code TL10 for a sweet 10% discount at checkout
- All-natural ingredients, no funny stuff Ample doses of proven ingredients
- A whopping 19 active ingredients Delicious Blue Raspberry and Sour Gummy flavors
- A step up from Preseries Bulk Third-party tested for peace of mind
- Get 10% off and free shipping with a subscription
Cons:
- While the flavor is spot-on, there’s a bit of a sour aftertaste, thanks to the Citrulline and BCAAs.
Altuis By Jacked Factory
Best Muscle Building Pre-Workout on a Budget
Searching for a pre-workout that delivers but won’t have your wallet crying out for mercy? Altius should be your go-to.
This pre-workout supplement is a shining example of getting the basics right. It’s straightforward, no frills, and no unnecessary fillers. But don’t let its simplicity fool you. The formula packs a punch with top-drawer ingredients like L-Citrulline Malate, Creatine, and Beta-Alanine.
And it doesn’t stop there. You also get a hit of caffeine and natural B12, ready to fill your muscles with near-endless energy.
This potent supplement is designed to fuel your workout hunger, helping you bring your A-game to each session. Expect quality pumps, lean muscle gains, and a trim down on unwanted fat. What’s more, it works to shorten your recovery time, so you’re back in the gym building muscle faster!
I tried the Mixed Berry flavor of Altius. It was a tasty treat, mixed smoothly, and had a slight gritty texture that didn’t bother me. The tingle was just right, and I did feel a good energy kick. However, I didn’t see a noticeable change in muscle pumps while using Altius.
Pros
- Less Expensive
- One of the most powerful pre-workouts on the market
- Third-party tested
- Good reviews online
- Solid taste
Cons
- Only available on the manufacturer’s website
- Uses artificial flavoring
- No savings when buying in bulk
Stim-Free by Transparent Labs
Best Stimulant-Free Option
Searching for a natural pre-workout that doesn’t ride the stimulant wave? You’re not alone. It’s easy to feel like Goldilocks in a world where pre-workout manufacturers pile on the stimulants, and all you want is the one that’s just right.
Enter Transparent Labs, offering a refreshing change of pace with the stimulant-free version of their pre-workout supplement.
Don’t let the “stim-free” tag mislead you. The ingredient list is far from skimpy. The recipe is chock-full of potent muscle builders like Citrulline Malate, branched-chain amino acids, beta-alanine, and taurine. So, while it might be missing the jitters and energy crashes associated with stimulants, it’s still packing everything you need to supercharge your workouts.
When it was my turn to test Stim Free, I went with Sour Grape. The taste and mixability were solid, definitely a notch above the norm. The tingle was there too, expected given the hearty dose of beta-alanine. And yes, just as advertised, there was no surge of energy, but then again, it’s all about being stimulant-free, right?
Pros
- 100% natural ingredients, no surprises there
- No sudden energy crashes or jitters to worry about
- Use the code TL10 at checkout for an extra 10% off
- Generously dosed with proven muscle-building ingredients
- Amino acids galore
- 30 servings per tub mean it’s built to last
- The beauty of a caffeine-free life
Cons
- You have to go straight to the manufacturer to get your hands on this
- The price is a touch on the steep side
Pre Kaged
Pre-Kaged by Kaged Muscle isn’t as good at muscle building as Pre-Kaged Elite but it’s still pretty good. It delivers a double-edged sword of energy, recharging both your physical strength and mental clarity. The result? A high-voltage gym session that gets your muscles humming.
It’s the unique blend of ‘matrix ingredients’ that makes the magic happen. The Pro Pump component floods your bloodstream with nitric oxide, making for an outstanding pump and impressive performance. Strength & Power brings a jolt of energy to your cells, enabling you to push through the most grueling workouts. The Neuro-Focus element sharpens your focus and mental agility, giving you the edge to shrug off stress.
Let’s also doff our hats to their commitment to natural, artificial-flavor-free formulas. In a market awash with synthetics, this is a breath of fresh air.
When I put Pre-Kaged to the test, the Krisp Apple flavor was my pick. The moment I unscrewed my shaker, an apple aroma wafted up. While the flavor wasn’t overly sweet and quite pleasant, it did have a somewhat unpleasant aftertaste. One downside, the powder didn’t blend as smoothly as I would have liked.
Pros
- Features a well-rounded blend of top-quality ingredients, with no banned substances in sight
- Relies on natural flavorings for a clean taste
- Delivers an energy boost that sidesteps the dreaded caffeine crash
Cons
- Doesn’t mix easily with water, so you might need a little patience
- Some users have reported bloating issues
#6 C4 By Cellucor
Best Pre-Workout for Athletes
When it comes to a renowned name in the pre-workout supplement scene, C4 by Cellucor certainly takes a top spot. Hailing from Texas, this brand offers a blend that runners and gym enthusiasts alike swear by. Though most of its ingredients are nestled under the umbrella term “proprietary blend”, C4 stands by its claim of delivering elevated energy during workouts, improved stamina for muscle-building, and quick recovery for the next session.
C4 spoils you with an array of variants, each accompanied by a unique flavor. To prepare it, mix two scoops with 4 to 6 ounces of water, either as a pre-gym pick-me-up or a warm-up refresher. When it’s simplicity and efficacy you want, C4 delivers.
I tried C4 for the first time seven years ago and was hooked, especially by the Icy Blue Razz flavor. Truth be told, every flavor I’ve tried has been a delight. Despite the tingling sensation it induces, which may not be to everyone’s liking, the energy kick it offers is remarkable, making C4 a reliable go-to.
Pros
- Effortless to prepare and consume
- Packs the right doses of Beta-Alanine, Creatine, and Caffeine
- Scientifically backed to enhance energy levels and stamina, especially for runs
- Enriched with Vitamin C
- The fruit punch flavor is a crowd-pleaser
- Third-party tested
Cons
- Ingredients hidden behind a proprietary blend
- Contains artificial sweeteners
- Offers only a select range of pre-workout ingredients
#7 Beast Mode Black
Beast Mode Black by Beast Sports Nutrition is another strong contender if you’re after a muscle-building pre-workout supplement. It’s designed to get your muscles pumping and your energy soaring.
In terms of composition, Beast Mode Black ups the ante, offering key ingredients in doses up to 380% greater than the standard Beast Mode blend. That’s quite the power-packed punch.
Generous doses of Agmatine and Beta-Alanine in Beast Mode Black are the key to those skin-tightening muscle pumps. And let’s not forget the robust 400-gram dose of caffeine for that crucial pre-workout energy boost.
However, the high caffeine content might be a little intense for some. Plus, the use of artificial flavors might not sit well with everyone.
During my trial with the Beast Punch flavor, I found it delicious and well-mixing. If artificial flavoring doesn’t bother you, you’re likely to enjoy this one. I experienced a mild energy boost and a surprising uptick in focus, which is often elusive with pre-workouts.
Pros
- Delivers a significant energy boost
- Induces powerful muscle pumps
- Pleasing to the palate
Cons
- The caffeine dose might be overwhelming for some
- Sits on the higher end of the price spectrum
Pre Jym Extreme
If you’re into hardcore pre-workout supplements, Pre Jym Extreme from Jim Stipponi might catch your eye. Among the three pre-workout supplements manufactured by Jym Supplements, this one is their most potent offering. Just the name tells you it’s not messing around.
What does it bring to the table? A potent mix for muscle gain and strength: 4 grams of Creatine HCL, 6 grams of BCAAs, and 4 grams of Beta-Alanine. In addition, it packs in a hefty 8-gram dose of Citrulline Malate, along with Citrulline Nitrate and Betain Nitrate for an impressive muscle pump.
With 19 active ingredients and over 30 grams per scoop, Pre Jym Extreme doesn’t cut corners. It’s not for the faint-hearted or beginners, mind you.
On the flip side, it doesn’t seem to win any taste contests according to several reviews. It also sits at the pricier end of the spectrum, and unfortunately, there’s no bulk-buy discount. What’s more, each tub only provides 20 servings, which might not sound like much bang for your buck.
Having said that, it’s a solid choice if you’re looking for muscle gains and serious muscle pumps. I tried the Shockwave flavor and thought it was pretty okay. I did observe an enhancement in muscle pumps and a notable tingling sensation.
Pros
- Packs in solid muscle-building ingredients
- Promotes great muscle pumps
- Manufactured by a reputable brand
Cons
- Unpopular in taste tests
- Heavy on the wallet
Naked Energy
Keen on a minimalist, clean pre-workout supplement? Enter Naked Energy.
Staying true to its name, Naked Energy offers a barebones (or should I say ‘naked’) approach to pre-workout nutrition. No artificial sweeteners, colors, or unnecessary fillers here—just the basics in their rawest form.
Equipped with the key players—creatine, caffeine, and amino acids—this supplement is geared up to invigorate your workouts, whether it’s weightlifting or cardio.
As always, remember that everyone reacts differently to supplements. So, it’s wise to start with a small dose and see how your body responds. And if you have any health concerns, be sure to consult your doctor before introducing new supplements to your regimen.
If a no-frills, straightforward pre-workout supplement is what you’re after, Naked Energy might be just what you need to keep that energy high and those muscles in growth mode.
Pros
- All-natural ingredients
- Third-party tested
- Free from GMOs
- Keto-friendly
Cons
- Priced above average
- Not the most potent pre-workout on the market
#10 Legion Pulse
Looking for a pre-workout supplement that gives you an extra kick of energy? Legion Pulse could be just the ticket. Its generous 350mg caffeine per serving gives your nervous system enough boost to take on any workout.
Legion Pulse cleverly pairs caffeine with 350mg of l-theanine, helping to alleviate any potential caffeine-induced jitteriness. It also throws in stress-busting and relaxation-enhancing ingredients.
One notable addition to this blend is Alpha-GPC, intended to enhance power output and hormone levels. However, studies show mixed results about its efficacy. For instance, a study involving 13 college-age males revealed that “A-GPC is effective at increasing lower body force production after six days of supplementation”. This study used a 600mg dose of Alpha-GPC, whereas Legion Pulse includes half that amount at 300mg. We only wish they could have been a bit more generous.
Legion Pulse also throws in a solid dose of Betain and a whopping 8-gram dose of citrulline malate, accompanied by a 3.6-gram dose of beta-alanine to enhance its muscle-building capacities.
On the downside, this pre-workout blend doesn’t include creatine, and the high caffeine content may not sit well with some.
I tried the Blue Raspberry flavor and was taken aback by its intense blue hue. Though it mixed well, I found its taste to be rather bitter with an unpleasant aftertaste. It might be an acquired taste, but I can vouch for its effectiveness during my strength training session. It offered a great energy surge without the jitters.
Pros
- All-natural ingredients
- Free shipping on all orders
- Generous dose of Citrulline Malate
Cons
- Intense caffeine dose
- Lacks creatine
How We Decided The Best Pre-Workouts for Muscle Gains
So, you’re interested in the method behind the madness? You want to know how we decided on our favorite pre-workout supplements? Well, let’s dive right into it. We put our bodies on the line, sweating through intense workouts and celebrating personal victories along the way, to bring you this list. Here are the key factors that guided our decision-making. Keep in mind missing the mark on one or two of these points isn’t a complete deal-breaker – sometimes a higher price is justified by an impressive list of ingredients.
Price
First off, let’s talk about value. The usual range for pre-workout supplements tends to fall between $1.00 and $2.00 per serving. Of course, there are more expensive options on the market, and often, you’re paying for quality. However, anything exceeding two dollars per serving prompts us to take a closer look and ensure it’s truly worth the cost. Rest assured, we’ve ensured that every product on our list gives you your money’s worth in terms of ingredient quality and potency.
Transparency
Next up is transparency. You might be surprised to learn that many pre-workouts use proprietary blends. This means they disclose the ingredients but keep the exact quantities under wraps, leaving you in the dark about what’s doing the heavy lifting. While they are legally required to list the ingredients by weight, which can give you a rough idea of the doses, we prefer a more transparent approach. A product that plays hide-and-seek with its ingredient quantities doesn’t score highly with us, although we’ve included some that are known for their clarity.
Dosing
Now, let’s discuss dosing. Many pre-workout supplements include ingredients supported by research, but they often fall short when it comes to the dosage. For instance, you need around 3-5 grams of creatine to see an effect. Being quite familiar with the research, we know an effective dose when we see one. Our list features products that generally get the dosage right.
Ingredients
Lastly, we also pay close attention to the ingredients themselves. We want to see pre-workouts that contain effective, scientifically-supported substances like caffeine, creatine, and amino acids, and steer clear of unnecessary fillers and artificial additives. We also value the quality and sourcing of these ingredients. Essentially, we’re interested in what’s in the tub, the benefits it provides, and its origins,
What Do Pre-Workuts Do?
These are nutritional formulations designed to be consumed before hitting the gym to help maximize your workout.
Everyone wants to make the most of their time in the gym as they sculpt their ideal physique. Whether your goals are weight-specific, focused on building bigger and leaner muscles, improving explosive power or making other physical gains, we all want results and we want them quickly.
A pre-workout supplement aims to amplify physical performance, bringing you closer to those fitness goals. They typically include ingredients designed to boost muscle-building or fat-burning, while minimizing the cellular damage sustained during intense workouts.
By incorporating a pre-workout formula into your exercise routine, you stand to benefit in several ways.
- Increased energy levels
- Recover faster
- Greater strength
- Increased muscle endurance and stamina
These supplements are meant to be taken half an hour before you begin your exercise or training session. What’s amazing is that the ingredients will be absorbed even on an empty stomach. Pre-workouts usually provide you with the calories and the energy you’ll need to go beast mode!
Benefits of Pre-Workout Supplements
Pre-workout supplements often conjure up images of intense energy boosts that affect virtually every aspect of a workout, and this is in large part thanks to caffeine. This well-known stimulant is frequently the main ingredient in pre-workouts and is known for enhancing power, endurance, perceived exertion, and even cognition. For instance, a randomized, double-blind study published in Medicine & Science in Sports & Exercise showed that when compared to a placebo, athletes who took caffeine improved their speed, reaction time, movement time, and decision-making time.
But how much caffeine do you actually need? To give you an idea, a small cup of coffee contains roughly 60 to 100 milligrams of caffeine, while pre-workouts can contain anywhere from 70 to over 400 milligrams per serving. The International Society of Sports Nutrition suggests a dosage of three to 6mg per kilogram of body weight.
However, pre-workout supplements aren’t just about caffeine. In fact, some are designed without it. These products often contain additional ingredients such as beta-alanine for endurance, citrulline for improved blood flow, betaine and other elements for power, and alpha GPC or tyrosine for enhanced focus. These ingredients can provide a valuable boost to your workout.
The backing for these ingredients is fairly robust. For instance, a meta-analysis of 15 studies published in Amino Acids found that beta-alanine consistently increases muscular endurance for short-duration activities (lasting between 1-4 minutes). Similarly, betaine, also known as trimethylglycine, has been linked to significant power increases in the back squat in two studies published in the Journal of the International Society of Sports Nutrition.
That said, you’ll also find pre-workouts that include less conventional plant-based ingredients, like toothed clubmoss or hawthorn berry. These ingredients may not have as much solid scientific evidence supporting their performance-enhancing abilities and often rely on anecdotal evidence or promising early findings.
Furthermore, these herbal ingredients tend to have the highest rates of contamination. Without third-party testing, there’s no assurance that a product is free from contaminants. As per the DSHEA Act of 1994, they don’t need to provide proof of purity, safety, or efficacy, provided they aren’t introducing any new ingredients.
In assessing the effectiveness of a pre-workout, we didn’t automatically discard anything containing a questionable ingredient. Instead, we evaluated the overall impact of the product. So, even if a product includes a couple of ingredients that aren’t strongly backed by science, it can still earn our approval if it contains enough high-quality, appropriately dosed ingredients.
Ingredients to Look For In Muscle Building Pre-Workouts
What’s actually in your pre-workout supplement? It turns out, not all ingredients you find in these products are worthwhile, but some can be really useful. Let’s dive into the typical components you’ll want in your pre-workout and what the research has to say about each.
Caffeine
Known for its connection to alertness, endurance, power output, strength, and reduced perceived exertion, caffeine is a common pre-workout ingredient. While a small cup of coffee contains around 100 milligrams of caffeine, a tall (355ml) Starbucks coffee has roughly 235 milligrams. Pre-workouts generally include 80 to 350mg, and an effective dose is around three to 6mg per kilogram of body weight.(1)
Creatine
Second only to caffeine in the amount of research supporting it, creatine aids power output, anaerobic capacity, and fatigue resistance while also increasing muscle size by drawing more water into the muscles. You don’t need to take it specifically with your pre-workout; 3 to 5 grams daily is an effective dose. Creatine monohydrate is the most common and cost-effective form, although others are available.(2)
Citrulline
Initially, it was believed that around five grams of citrulline (an amino acid found abundantly in watermelons) might improve circulation and thus enhance overall performance. However, more recent meta-analysis indicates that citrulline doesn’t significantly boost performance, with benefits being minor if any.(3)(4)
Beta-Alanine
Associated with improved endurance in cardio-focused and higher-rep strength training, beta-alanine may also produce a tingling sensation in the extremities. The standard dose ranges from 1.6 to 3.2 grams. To avoid the tingling, you can split the dose into smaller portions taken every three to four hours.(5)
Betaine Anhydrous
Found in beets and leafy greens, betaine is linked to improved power output, blood flow, and muscular endurance. It might also slightly reduce post-exercise cortisol, aiding in stress response. An effective dose is 2.5g per day, usually split into two doses for resistance training.(6)
Taurine
This ingredient may help with focus and could enhance recovery and prevent muscle cramps by drawing water into cells. Up to six grams per day can be taken around one to two hours before exercise.(7)
Tyrosine
Tyrosine, another “focus” ingredient, might help reduce acute stress during exercise by aiding in adrenaline and dopamine production. Research supports using at least 5 grams, but an effective dose could be 100 to 150mg per kilogram of body weight taken an hour before exercise. Larger doses might cause gastrointestinal distress and should be divided into smaller portions.(8)
How To Choose The Best Pre-Workout Supplement For You?
Selecting the right pre-workout supplement might seem like a daunting task, especially if you’re concerned about side effects and potential issues. While these products are legal and typically pose a low risk, it’s still wise to know what you’re getting into. Here’s a practical guide to choosing the best pre-workout for your needs:
Consider the Effects of Caffeine – Remember, caffeine is not just a regular stimulant; it’s a real drug. Though not inherently harmful, its effects vary from person to person, potentially causing anxiety, diarrhea, or temporary high blood pressure. It might also affect the nervous system’s ability to relax, so consider your tolerance level. If you’re a regular caffeine user, it might be wise to take a week off from it every so often to prevent building up a strong tolerance. And if you’re highly sensitive to caffeine, you may want to avoid it altogether.
Understand Beta-Alanine’s Side Effect – Beta-alanine, a popular pre-workout ingredient aside from caffeine, often results in paresthesia, a temporary and harmless “tingling” sensation on the skin. While some enjoy this sensation as a sign the ingredient is “kicking in,” not everyone likes it, so keep that in mind.
Timing Isn’t Everything for Certain Ingredients – Creatine and beta-alanine don’t have to be taken right before a workout. Taking them daily may grant you their benefits over time, regardless of when you consume them.
Don’t Overlook the Power of Carbohydrates – Though not as glamorous as other ingredients, carbohydrates are vital for a successful workout. Consuming a balanced meal of protein and carbs a couple of hours before working out can boost your performance significantly. If you’re pressed for time, a meal replacement shake with a good balance of macros can also do the trick.
Pay Attention to Dosage – While we’ve already discussed the ideal dosages of certain ingredients, be aware that some products might boast about their components but skimp on the actual amounts (this is particularly common with citrulline and tyrosine). So, take a closer look at the research and make sure the supplement offers the right dosage before making your purchase.
Are Pre-Workouts Bad For You?
Pre-workout supplements aren’t generally bad for healthy individuals who can handle the ingredients, but caution is needed. If you’re new to pre-workout, it’s smart to start with a smaller amount to see how your body reacts.
Also, consulting with a doctor before beginning any supplement routine, including pre-workouts, is advisable, especially if you have existing health conditions.
Dry Scooping a Pre-Workout: Bad Idea?
Dry scooping, a trend started by social media stars on platforms like TikTok and Instagram where pre-workout powder is scooped directly into the mouth, is unsafe and strongly discouraged.
Pre-workout supplements often contain significant amounts of caffeine. When mixed with water, the body has time to gradually absorb and process it. Dry scooping bypasses this dilution, causing rapid absorption. This can lead to immediate side effects such as jitters, stomach upset, and a rapid heart rate.
Though the amount of caffeine in one or two scoops is generally not toxic, it’s the speed of absorption that makes dry scooping risky. Furthermore, a toxic dose of caffeine is around 20 to 40mg per kilogram of body weight, far higher than what’s found in typical pre-workout scoops.
Another real danger of dry scooping is the risk of choking on the powder. Following the directions to mix the pre-workout with water is more than a suggestion; it’s a safety measure.
When To Take A Pre-Workout
Wondering when to take your pre-workout? You’re in the right spot! Pre-workouts are meant to be taken, unsurprisingly, before your exercise session. A good guideline is to mix the pre-workout powder with a glass of water and drink it 30 to 60 minutes before your workout. This allows ingredients like caffeine, beta-alanine, and taurine enough time to enter your system and gear you up for intense training.
If your pre-workout is packed with these elements, consider sipping it earlier for better absorption. Conversely, if you prefer a slow start with an extended warm-up, taking the pre-workout right as you get to the gym might sync the energy boost perfectly with your routine.
A word of caution for night-time exercisers, though: beware of high-caffeine pre-workouts. Some can contain up to 300mg of caffeine, which may linger in your system for three to nine hours. Taking a caffeine-rich pre-workout at 5 p.m. might keep you awake until 8 p.m. or later, jeopardizing your rest and the muscle recovery that comes with it.
Are Pre-Workouts Safe?
Although the FDA doesn’t regulate pre-workouts, they’re typically deemed safe. However, some individuals might experience unusual reactions to specific ingredients, like beta-alanine, which can cause a tingling sensation in the arms and legs.
The caffeine content in these supplements is usually within safe levels, but some might suffer from headaches or other non-threatening side effects. If these issues occur frequently, it might be bothersome enough for you to stop using the product. It’s a good idea to consult with your doctor and make them aware of any existing conditions before taking these supplements to avoid potential complications. And be mindful of caffeine sensitivity, which is something that can occur in people who consume lots of coffee daily.
Final Word
Finding the ideal pre-workout supplement to enhance your muscle gains can feel overwhelming, given the abundance of choices out there. In this guide, we’ve sifted through the multitude of options to present you with ten top-notch pre-workouts that stand out for their effectiveness and value.
Whether you’re a professional athlete or a fitness enthusiast looking to elevate your workouts, there’s a supplement on this list tailored to your needs. As always, consulting with a healthcare provider to choose the one that aligns best with your specific requirements is wise. With the right supplement fueling your training, you’re all set to maximize your performance and achieve those muscle gains you’ve been working towards. Here’s to stronger workouts and reaching your fitness milestones!
Ryan is a former college wrestler and fitness fanatic who specializes in supplements for building muscle. He has written for online publications like TheAthleticBuild.com and FitnessTopFives. He is also an expert lawn mower and has been known to slay apple pie with little regard for his own safety. Hit him up on Linkedin below so he feels the love.