The 8 Best Pre-Workouts for Men of 2024, CSCS-Tested, RDN-Approved

Sifting through the best pre-workout supplements is overwhelming even for bodybuilders and powerlifters, much less the average guy just looking to pound out a few more reps. According to one study, men who regularly use pre-workouts do so for three reasons — more energy and focus, muscular endurance, and blood flow or “pump.” (1) The best pre-workouts for men support these outcomes with research-backed dosages of ingredients like caffeine, creatine, citrulline, or beta-alanine. But what do these actually do to your body? 

That’s where we come in. With the help of a registered dietician nutritionist, we broke down a few of the key features you’ll want in a workout to achieve your desired effects. Does a strong hit of caffeine help you knock out more reps? Are you trying to shed a little weight before a competition? Or do you just want a pre-workout that tastes like a mojito? Read on to learn a bit more about common ingredients, clinically-backed dosages, and just which pre-workout is best for you, man.

The 8 Best Pre-Workouts for Men 

• Best Pre-Workout for Men Overall: Transparent Labs BULK
• Best Pre-Workout for Men for Muscle Pumps: Jacked Factory Nitro Surge
• Best Pre-Workout for Men with Caffeine: XWERKS Ignite
• Best Pre-Workout for Men for Weight Loss: Transparent Labs LEAN
• Strongest Pre-Workout for Men: Onnit Alpha Brain
• Best Tasting Pre-Workout for Men: Legion Pulse
• Best Non-Stim Pre-Workout for Men: 1st Phorm Endura-Formance
• Best All-Natural Pre-Workout for Men: Naked Nutrition Naked Energy

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

How We Tested and Chose the Best Pre-Workouts for Men

Whether you’re a man looking to bulk up, lose weight, or just want a great-tasting pre-workout, the BarBend team of certified personal trainers, USA Weightlifting coaches, and nutrition coaches has the experience to separate quality pre-workouts from not-so-quality options. After thousands of workouts powered by more than 70 different pre-workouts, we should know. 

Along with our expert reviewer, we scrutinized the labels on these pre-workouts, then actually mixed them up and guzzled them down ourselves. We then scored each pre-workout we tested on a scale of 1 (lowest) to 5 (highest) across eight categories, including formula, taste, and what effect it had on our workouts. Take advantage of all of our scooping and mixing to see which pre-workout for men can give you the boost you need to reach your fitness goals.

Ingredients

First off, we prioritized pre-workouts with researched-backed ingredients and doses. When our lead video reviewer Jake Herod, NASM-CNC talked with our expert reviewer and registered dietician nutritionist Chelsea Rae Bourgeois, M.S., RDN, LD, she laid out exactly what you want to see on that label, as well as what to avoid.

“Not all pre-workouts will have all these ingredients, but some of the common ones you want to look for are L-citrulline, L-theanine, creatine, electrolyte blends, or BCAAs,” she explained. “The stuff you want to try to avoid would be the high levels of caffeine, proprietary blends, and even some artificial sweeteners, if you’re sensitive to them.”

https://www.youtube.com/watch?v=LPHvsGCsucM

Furthermore, we prioritized products that have been third-party tested to verify the efficacy and purity of the listed ingredients, thus confirming the products are free of any banned substances and safe for competitive athletes. 

Value

The majority of pre-workouts out there fall somewhere in the average range of $1 to $2 per serving. Options that contain creatine, BCAAs, and other ingredients that you often find as individual supplements, fall higher in the range — often $2.50 per serving and above in some cases. 

[Related: Best Creatine Supplements]

Many options on our list skew higher — around $1.50 to $2 — because we sought to include pre-workouts featuring high-quality ingredients in clinically-backed dosages. We think having a pre-workout that you are confident in is worth the extra cash.

Dosage

The ingredients in a pre-workout are only going to be effective if they’re dosed sufficiently, which is why we put a premium on doses that are backed by the research. Here are the recommended daily dosages of common ingredients you’ll find on pre-workout labels.

• Caffeine: 200 milligrams
• Creatine: 3-5 grams
• Citrulline: 6 grams
• Citrulline Malate: 6-8 grams
• Beta-Alanine: 3-6 grams

Some of our picks may not include these full dosages, but they’ll at least give you a boost in conjunction with a healthy diet of whole foods. Also, the amounts of ingredients in proprietary blends are often not disclosed, as companies don’t typically want to reveal their patented formulas. In cases like these, we valued independent third-party testing.

Best Pre-Workout for Men Overall: Transparent Labs BULK

The 17 ingredients on the Transparent Labs BULK label is a who’s who of pre-workout powerhouses, with highlights including 200 milligrams of caffeine, 4 grams of beta-alanine, 8 grams of citrulline malate, and 2.5 grams of betaine anhydrous. Its hearty dose of caffeine (roughly equal to two cups of coffee) can boost energy levels, and its proper doses of taurine (1.3 grams) and alpha-GPC (300 milligrams) can enhance focus and provide a pump. (2)(3)(4)

The hefty doses of key ingredients earned praise from our expert reviewer, Chelsea Rae Bourgeois, M.S., RDN, LD. “Transparent Labs BULK pre-workout packs in the citrulline malate with 8 grams per serving, which is on the upper end of what research has shown beneficial to exercise performance. Same with the beta alanine — you get 4 grams per serving. Talk about bang for your buck.”

[Related: 9 Best Supplements for Muscle Growth]

Beta-alanine has been shown to increase resistance training performance by supporting an increase in carnosine, which leads to increased muscular endurance. However it has been reported to produce the skin-tingling sensation known as paresthesia, especially with the 4 grams present in BULK’s formula. (5)

Citrulline malate, meanwhile, can work to aid recovery and potentially support increased blood flow by prompting an increase in nitric oxide, helping to provide a muscle pump. (6) 

The lineup of ingredients is (for the most part) just that — transparent — and its formula is Informed Choice certified. The inclusion of patented AlphSize, which is alpha-GPC, may also help improve focus and motivation. (7)

While Bourgeois rated BULK’s overall formula a 4.25 out of 5 and appreciated the L-citrulline and beta-alanine, those proprietary blends gave her pause. “BULK contains a list of rockstar ingredients, but some are proprietary blends so you don’t really know how much of each ingredient you get in the blend.” 

The 12 available flavors, including Strawberry Kiwi Raspberry Mojito, Blue Raspberry, Peach Rainbow, and Blue Raspberry, earned a 5 out of 5 for taste from our tester, a certified nutrition coach and personal trainer. “The Blue Raspberry was perfect — not too sweet and it actually tasted like Blue Raspberry.”

Read our full Transparent Labs BULK Review.

Best Pre-Workout for Men for Muscle Pumps: Jacked Factory Nitro Surge

If you’re looking for a pump that can provide an extra edge for muscle growth, then the combination of blood-flow-supporting ingredients in the Jacked Factory Nitro Surge formula may be able to help. Each scoop of Nitro Surge contains 2.5 grams of betaine, 1.6 grams of beta-alanine, and 3 grams of L-citrulline, which can work to increase nitric oxide production in the body, resulting in increased blood flow to active muscles. (8) 

[Related: Best Nitric Oxide Supplements For Muscle Pump, Endurance, and Recovery]

During a workout, water and blood are drawn into those active muscles as lactic acid begins to build up, so the increased nitric oxide can help it along. (9) The creatine in the Nitro Surge formula can also allow additional water to be pulled into the muscles, possibly enhancing your pump even further. (10)

Being able to mix in a single scoop or double scoop gives you a measured way to explore how your body might react to the L-citrulline or beta-alanine. “Since you can do a one- or two-scoop serving, this would be good for someone just starting to use a pre-workout,” said our tester, rating the effects of Nitro Surge a 4 out of 5. “I use some pretty strong pre-workouts, and I still got a bit of a muscle pump boost from the two-scoop serving.”

Research suggests that the pumps our testers experienced when they used Nitro Surge may trigger protein synthesis, which could result in muscle gain. (9) 

[Related: 7 Pre-Workout Ingredients You Can Take for a Better Pump]

When our expert reviewer, Chelsea Rae Bourgeois, M.S., RDN, LD, reviewed the lineup of ingredients, she rated it a 3.75 out of 5 and noted its caffeine dosage. “I am a fan of the moderate caffeine content. Each serving provides 180mg, so around two cups of coffee.”  

Two areas where Nitro Surge stood out during testing were its 14 available flavors and very affordable price — both got a 5 out of 5 from our testers. “I wanted to pour the Strawberry Margarita over ice and sip it by the pool. I could drink it all day long,” remarked one of them, a certified personal trainer. 

For those using one scoop, the $0.87 per serving would be lower than the average range we typically see in pre-workouts — $1 to $2. Just remember to double that price if you end up using two scoops per serving.

Read our full Jacked Factory Nitrosurge Review.

Best Pre-Workout for Men with Caffeine: XWERKS Ignite

If you find yourself hitting your mental and physical stride midway through your second cup of coffee, XWERKS Ignite can help you reach that level just before your workout. (2) A typical cup has around 80 to 100 milligrams of caffeine, so if you go back and forth between non-stim vs. stim pre-workouts, the 150 milligrams in this formula may just be the Goldilocks amount for you. It was for our tester, a certified personal trainer, who rated the effects of this pre-workout powder a 5 out of 5. “I just felt great energy and focus during my workout.”

That mental clarity could come courtesy of L-tyrosine and Rhodiola rosea, an herb that has been shown to improve focus during stressful situations — like heavy lifts. (11)(12)

When she got a look at the caffeine content, our expert reviewer, Chelsea Rae Bourgeois, M.S., RDN, LD, appreciated that XWERKS didn’t overdo it. “If you can tolerate a cup of coffee without any negative side effects, chances are you can tolerate the caffeine in this pre-workout,” she said.

Known to enhance muscular endurance, 1.5 grams of beta-alanine can also help your body achieve homeostasis as it loses water and minerals while you sweat. It may also produce the hallmark skin-tingling sensation common to pre-workouts. (5)(13)

[Related: The Complete Guide to Pre-Workout Supplements]

However, Bourgeois called out the dosages of the key ingredients — like beta-alanine. “While I like that Ignite contains citrulline malate to support blood flow, I wish it contained more. Research shows 6 to 8 grams is ideal, but Ignite only contains 3 grams,” she explained, rating its overall formula 2.5 out of 5. 

“The same goes for its beta-alanine — each serving only provides 1.5 g, which is a little less than I’d like to see in a pre-workout of this cost,” she said. “It also doesn’t pack any creatine into its formula and it’s not third-party tested.”

While its flavor earned a 4 out of 5 from our tester, they did notice a bit of an artificial taste. “You could always dilute it with water, but it tasted really sweet — like, unnaturally sweet.”

Read our full XWERKS Ignite Pre-Workout Review.

Best Pre-Workout for Men for Weight Loss: Transparent Labs LEAN

Disclaimer: Please note that none of these products describe themselves as weight loss supplements and should not be taken as such. Please consult with a medical professional before beginning any weight loss protocol.

When you’re searching for the best pre-workout for men’s weight loss, you can’t get past the physiological reality of a calorie deficit — expending more calories than you’re consuming. But to support your weight loss endeavors, Transparent Labs LEAN shares some ingredients commonly found in fat burners, like acetyl-L-carnitine. (14) Also, the inclusion of iodine has been shown to help support thyroid health, which can affect weight management efforts. (15) Research has indicated that as you lose weight, your thyroid can reduce the production of hormones and slow your overall metabolism. (16)

Our expert reviewer, Chelsea Rae Bourgeois, MS, RDN, LD, also highlighted the iodine and zinc when she scoured the label. “I’m a fan of its vitamin and mineral profile. You’re getting a hefty dose of zinc, copper, selenium, and iodine with every scoop.” 

She pointed out that while the dosages of active ingredients for blood flow — L-citrulline and beta-alanine — are clinically backed, they are on the low end of the recommended ranges. “While I love that this pre-workout contains beta-alanine, it contains the lower end of what studies find to be the recommended dose in pre-workouts,” she called out.

[Related: The 7 Best Pre-Workouts for Weight Loss]

“Each dose of Transparent Labs Lean provides 6 grams of citrulline malate. It’s been proven to be a nitric oxide enhancer, but…most research points to a recommended 6 to 8 grams per dose,” she added. The overall formula earned a 4 out of 5 from Bourgeois, but she appreciated that Transparent Labs had its profile third-party tested and is Informed Choice certified.

When our testers mixed up their servings, they noticed they didn’t perfectly blend — its solubility earned a 4 out of 5 — but gave its taste a 5 out of 5. “It wasn’t too sweet, which some pre-workouts tend to be,” said one tester, a certified personal trainer. 

Bourgeois also emphasized that anyone sensitive to caffeine should be wary of the amount in LEAN. “Transparent Labs Lean is not a pre-workout for those who prefer to avoid caffeine in their supplements. Each scoop contains around the same amount of caffeine as two cups of coffee.” (2)

Read our full Transparent Labs LEAN Review.

Strongest Pre-Workout for Men: Onnit Alpha Brain

Typically, the strongest pre-workouts are heavy on caffeine to promote the energy bursts to help you power through a few more reps. While Onnit Alpha Brain does include a hearty 200- milligram dose of caffeine, what sets it apart is the inclusion of unique ingredients that earned high praise from our expert reviewer, registered dietitian Chelsea Rae Bourgeois, M.S., RDN, LD. “This combination of ingredients bodes well for those rocking high-volume workouts.” she said.

In addition to pre-workout staples like L-citrulline and beta-alanine that can support blood flow and muscular endurance, the Alpha Brain formula contains several trademarked blends that promise to enhance both physical and mental performance. (17)(5) 

Ashwagandha, palm oil, alpha-GPC, theobromine, Dynamine, and sodium are ingredients you won’t find in every pre-workout, which gives Alpha Brain a punch that few others have.

“I like that this formula contains ashwagandha to help promote mental agility during stressful workouts. It also contains 2.4 grams of L-citrulline. Plus, I like that this formula is sugar-free,” Bourgeois added. (18)

[Related: 7 Best Ashwagandha Supplements]

Its Noogandha blend contains a form of ashwagandha that purports to increase mental agility and concentration while also helping your body manage the physical stress of a workout. (18) Meanwhile, AlphaSize is a patented form of alpha-GPC, which has been shown to increase mental focus and motivation. (7)

While she acknowledged its potential to support hard-hitting workouts, Bourgeois noted the prevalence of proprietary blends when rating its formulation a 3.25 out of 5. 

“I’m usually not a huge fan of supplements with proprietary blends, and this product has three of them,” she says. “Dietary supplements aren’t regulated by the FDA, so adding a layer of mystery to the product by not disclosing the amount of each ingredient in the blend gives me pause.”

While it only comes in two flavors, Alpha Brain’s formula is sugar-free and it earned a 4 out of 5 for taste from our testers — primarily for the Tiger’s Blood flavor. “A few of us could tolerate the Yuzu Peach, but Tiger’s Blood was by far the consensus favorite. It’s tropical, so kind of a combination of coconut, watermelon, and strawberry.”

Best Tasting Pre-Workout for Men: Legion Pulse

If 20 choices for flavor aren’t enough, it may be a “you” problem. Just kidding. But from classics like Pink Lemonade and Grape to more unique tastes like Frosted Cranberry and Rainbow Sherbet, we think most people should be able to find a flavor of Legion Athletics Pulse to enjoy. Better yet, Pulse has been third-party tested for purity and counts no artificial sweeteners, flavors, or color dyes in its formulation.

While our testers landed on a 4 out of 5 for overall taste, the sheer variety and impossibility of flavor fatigue are what intrigued us. All those different flavors are even more impressive, considering the lack of artificial sweeteners. 

Its 350 milligrams of caffeine is roughly equivalent to 3.5 cups of coffee, so when our expert reviewer, Chelsea Rae Bourgeois, M.S., RDN, LD, scrutinized its formula, she highlighted those aspects. (2) “I love that Legion Pulse is available with or without caffeine, and there’s no added sugar, food dyes, or other chemicals,” she said. “Plus, It’s third-party tested for safety, giving you that extra peace of mind.”

[Related: The 7 Best Betaine Supplements]

Overall, she was impressed with the all-natural lineup that still incorporated classic pre-workout ingredients.“While Pulse doesn’t contain any creatine, it does have citrulline malate, beta-alanine, and betaine anhydrous to support muscle endurance, recovery, and gain,” she added, rating its formula 4.5 out of 5. “Legion Pulse [earns] high marks for its natural ingredients, all of which serve a purpose.” 

It’s worth noting, though, that a 3.6-gram dose of beta-alanine is enough to potentially cause one’s skin to tingle.

While we love all-natural ingredients, you are going to have to pay for them. At $2.25 per serving, Pulse exceeds the average range for pre-workouts by 25 cents, prompting a 2 out of 5 value score from our tester, a certified personal trainer.

Read our full Legion Pulse Pre-Workout Review.

Best Non-Stim Pre-Workout for Men: 1st Phorm Endura-Formance

If the caffeine in many pre-workouts leaves you feeling jittery or anxious, 1st Phorm Endura-Formance has you covered. As one of the best non-stim pre-workouts we’ve used, it eschews caffeine entirely, while still providing clinically-backed doses of beta-alanine, and betaine. Its formula also includes sodium — a key electrolyte lost when we sweat — and 5 grams of creatine, which may slow lactic acid build up and delay muscle fatigue so you can push harder. (19) 

When our tester tried out this caffeine-free pre-workout, they highlighted the types of workouts they find it most useful for. “The ample amount of sodium is why I love using it with endurance workouts,” they said, rating the effects of its formula 5 out of 5. “I also love seeing the creatine, beta-alanine, betaine anhydrous, and L-tyrosine.”

https://www.youtube.com/watch?v=XW7ubnaMY5o

We can be wary of proprietary blends, as the amounts of ingredients in them are not usually disclosed, but our tester was impressed with 1st-Phorm’s PeakO₂ and S7 compounds. 

“They claim that PeakO2 increases oxygen utilization and decreases lactate, which should result in greater work capacity,” they said. PeakO2’s six adaptogenic mushrooms, including cordyceps militaris, have been shown to benefit aerobic performance and training volume for endurance athletes. (20) 

To boost nitric oxide production — which can support muscular endurance — the S7 blend combines seven nutraceuticals. (21) “The S7 blend may increase nitric oxide production by up to 230%,” our tester noted. “I don’t know if it was a placebo effect, but I definitely felt a boost during my triathlon training.”

[Related: 6 Creatine Benefits All Lifters Should Know About]

Another area where our tester felt a boost was in the flavor department. “I don’t say this lightly — the Berry Lemonade was one of the best-tasting supplements I’ve tried,” she said, rating its taste 4.5 out of 5. “It wasn’t too sweet, and just a little tart — a perfect combo.”

Best All-Natural Pre-Workout for Men: Naked Nutrition Naked Energy

The all-natural lineup of Naked Nutrition Naked Energy is not just our pick for the best all-natural option for men, it’s one of the best natural pre-workouts we’ve tested. This pre-workout eschews artificial flavors, color dyes, and sweeteners, though it does include natural cane sugar in the Citrus and Fruit Punch options flavors. If you’re cutting back on sugar, you’ll want to opt for the Unflavored option. 

After scouring its ingredient list, our expert reviewer Chelsea Rae Bourgeois, M.S., RDN, LD, came away impressed. “I love that this pre-workout only contains 10 ingredients — all vegan-friendly and gluten-free, GMO-free, dairy-free, and soy-free,” she said. “It provides a hefty dose of vitamin C and a 200-milligram dose of caffeine — not to mention a small dose of creatine to boost exercise performance all that much more.”

Considering that the average cup of coffee contains around 80 to 100 milligrams of caffeine, the 200-milligram dose per serving might be a bit much for non-coffee drinkers. (2) Fortunately, Naked Energy has a stimulant-free option, as well.

Our tester, a certified personal trainer, actually liked that there were smaller amounts of beta-alanine and creatine. “I didn’t feel any tingles, which I liked, but it’s probably because of the low dose of beta-alanine,” they reported. Meanwhile, Bourgeois rated its formula 3.75 for those lower amounts, saying, “It has a fairly low dose of L-arginine.”

[Related: The 8 Best Natural Pre-Workout Ingredients to Pump Up Your Training Session]

While one tester thought the unflavored option should possibly be mixed with a sports drink for flavor, they rated the Citrus flavor a 5 out of 5, saying, “It wasn’t too sweet and I actually enjoyed it.”

What to Consider Before Buying a Pre-Workout for Men

Along with the key ingredients in the formula, there are important factors to consider when selecting a pre-workout. While most people may be familiar with the effects of caffeine, you may not be aware of how much or when certain ingredients may affect your performance. Check out a few of these considerations to make before choosing a pre-workout.

Your Fitness Needs

Pre-workouts contain a number of different ingredients, each with its own benefits. Once you’ve established some clear goals for your fitness journey, you can begin searching for a pre-workout that provides the proper dosages of the ingredients that best suit them.

[Related: When to Take Pre-Workout — What’s the Best Time to Drink Your Pre-Workout Mix?]

If you’re looking for pulsating muscle pumps, for example, look for the combo of L-citrulline and beta-alanine. (17)(5) Those in search of the focus or mental clarity to lock into a workout, meanwhile, will want a combo ( around a 2:1 ratio) of L-theanine and caffeine. (22) In a market brimming with options, clear goals can help you narrow down your search. 

Caffeine Sensitivities

Although caffeine is a prominent ingredient in many pre-workouts, its impact varies from person to person. If you’re like most of humanity and drink coffee regularly, you may have a sense of how it affects you, but adding even more caffeine via a pre-workout could lead to some undesirable side effects. 

[Related: Coffee vs. Pre-Workout: Which Should You Use Before Your Workouts?]

If you are a coffee drinker, here’s a bit of context. The average cup of coffee contains roughly 80 to 100 milligrams of caffeine. (2) Well, if your pre-workout contains 200 milligrams of caffeine, that may be more or less than you need for the boost of energy and focus that’s right for you. 

While caffeine has been shown to promote muscular endurance, movement velocity and muscular strength, too much can also cause side effects like anxiety, diarrhea, and increased blood pressure. (23) Also consider the timing of your ingestion, as it can cause disruptions in your sleep cycles if it’s used too late in the day. (24)

Dosage

When you inspect the label on a pre-workout, make sure you see the ingredients you need, but then consider how much of each is in the formula. Across these options, you’ll find several commonalities on the label. 

[Related: The 8 Best Creatine Supplements for Men]

According to our expert reviewer Chelsea Rae Bourgeois, M.S., RDN, LD, common ingredients like beta-alanine or L-citrulline have clinically-backed effective doses or ranges to achieve maximum efficacy. Here are a few common inclusions and their recommended daily dosages.

• Caffeine: 200 milligrams
• Creatine: At least 3 grams (5 grams is the daily recommended dose per day but not many pre-workouts contain this much)
• L-citrulline: 6 grams
• Citrulline malate: 6-8 grams
• Beta-Alanine: 3-6 grams

Not every formulation will include these full dosages, but even smaller dosages can serve as helpful supplements to a healthy diet. 

Consulting a Physician

We always recommend consulting your physician before beginning any new supplement or workout routine. While we can report on our experiences and present you with the research, only a trained health professional should be making personal recommendations for you. 

A doctor or registered dietitian may be able to provide you with insight or perform tests to ensure that you’re not putting yourself at risk, especially when it comes to highly-caffeinated pre-workout formulas.

Key Ingredients in Pre-Workouts for Men

Not all ingredients are equally beneficial in pre-workouts. We don’t recommend products that don’t meet our standards for safety and efficacy, but with so many options available, you’ll need to know what you’re looking at when you check out the label on a pre-workout. 

If you’re wondering whether you can build a tolerance to any of these ingredients or just how they affect your body, check out our video below.

https://www.youtube.com/watch?v=pfmqVXrQXpQ

Here are a few of the common, key ingredients in pre-workouts for men, and how they can potentially provide a boost to your training.

Caffeine

Caffeine can be a great way to increase energy and provide a much-needed boost when you’re in the gym. In her conversation with BarBend’s lead video reviewer, Jake Herod, NASM-CNC, registered dietitian Chelsea Rae Bourgeois, M.S., RDN, LD, compared the common amounts found in pre-workouts — 180 to 300 milligrams — to a cup of coffee. “Your average cup of coffee is between 80 and 100 milligrams, so you’re getting a good dose of caffeine in a pre-workout.”

[Related: What to Look for in a Pre-Mixed Pre-Workout]

In high doses, caffeine can cause some pretty uncomfortable side effects, like anxiety, diarrhea, and rapid heart rate. (23) The timing of your caffeine intake is also very important. In fact, a meta-analysis of studies about caffeine found that to avoid any reduction in total sleep time, a standard serving of pre-workout (about 217 grams) should be taken about 13 hours before bed — also known as the morning. (24)

Beta-Alanine

Beta-alanine has long been associated with the temporary condition called paresthesia — also known as the tingles — that is commonly seen in higher doses (more than 1.6 grams per serving). (31) While beta-alanine can be potentially helpful at improving muscular endurance and possibly power, some people find the tingling sensation that can arise from those high doses to be uncomfortable and may want to search for a pre-workout with little to none of it in the lineup. (31)

Bourgeois broke down just how much beta-alanine per serving is backed by research. “The optimal dose is about 4 to 6 grams,” she said, noting that anyone prone to the tingles may want to look for formulas with a bit less than that range.

Citrulline

While some research has indicated that the amino acid L-citrulline may boost nitric oxide production, thereby enhancing the blood flow to active muscles, the specific dose is not ironclad. (6) 

[Related: The 4 Best Citrulline Supplements]

The clinically-indicated dose is around 6 to 8 grams, but while several studies have reported that L-citrulline can improve exercise performance and recovery from muscle soreness, they caution that more research is necessary. (17)(25)

Creatine

If a pre-workout contains creatine, then you likely don’t need to take it separately, except on the days that you aren’t working out. Research indicates that when the recommended dosage of 5 grams is taken consistently over time, creatine can reduce lactic acid build-up during resistance exercise, which would suggest that it can improve endurance. (19) 

Creatine has been studied extensively, with studies showing that it can potentially assist in improving strength and muscle mass by allowing the phosphocreatine system of energy production to run for a longer period of time before switching to other energy sources for your muscles. (26)

How Much Do the Best Pre-Workouts for Men Cost?

Depending on the ingredients, doses, flavors, and even the size of the scoop, pre-workouts can range anywhere from $0.87 per serving to upwards of $3. While most options we’ve tested tend to stay around $1 to $2, there are plenty of exceptions. Use our chart to quickly see which of these pre-workouts fits with your budget.

Best Pre-Workout for Men Overall	Transparent Labs BULK	$1.49 per serving
Best Pre-Workout for Men for Muscle Pumps	Jacked Factory Nitro Surge	$0.87 per serving
Best Pre-Workout for Men with Caffeine	XWERKS Ignite	$1.63 per serving
Best Pre-Workout for Men for Weight Loss	Transparent Labs LEAN	$1.66 per serving
Strongest Pre-Workout for Men	Onnit Alpha Brain	$2.99 per serving
Best Tasting Pre-Workout for Men	Legion Pulse	$2.25 per serving
Best Non-Stim Pre-Workout for Men	1st Phorm Endura-Formance	$1.50 per serving
Best All-Natural Pre-Workout for Men	Naked Nutrition Naked Energy	$1.50 per serving

As you can see, most options here hover around $1.50 or so. Many pre-workouts on the market fall in the range of $1 to $2, but we opted for products with scientifically-backed formulas from brands we trust, such as Transparent Labs or Jacked Factory. 

[Related: Are Pre-Workouts Worth It?]

If you start a wild goose chase on Amazon for the best pre-workout drink for men, it can be difficult to separate low-quality (or fraudulent) products from reputable ones. As registered dietitian Chelsea Rae Bourgeois, M.S., RDN, LD, puts it: “It’s really a situation where you get what you pay for.”

Benefits of Pre-Workouts for Men

Men may want to include a pre-workout in their supplement regimen for a variety of reasons — from boosting energy to potentially aiding in recovery. A pre-workout can also help you push harder, achieve better pumps, or pack on more muscle. We broke down some benefits in detail below.

Increased Energy

One of the most common reasons for taking a pre-workout is the energy provided by their ingredients, namely caffeine. With the average cup of coffee, you’ll be ingesting around 80 to 100 milligrams of caffeine. (2) Most pre-workouts include around 180 to 200 milligrams (and sometimes up to 350 milligrams) per serving, so keep that in mind.

Another common strategy for increasing energy is to provide the fuel for exercise in the form of BCAAs, which may increase your time to exhaustion and help you perform better for longer. (27) You may also find creatine in your pre-workout, which, similarly, can help by improving the length of time you can sustain powerful, explosive muscle contractions. (28)

Better Recovery

Some pre-workouts can not only get you pumped for your workout, they may also benefit you in the post-workout recovery window, too. Ingredients like BCAAs and other amino acids are the building blocks of muscles, so having them readily available may help to improve your recovery time between workouts. (29) There have also been studies that suggest creatine may be helpful in muscle recovery, but that area may need a bit more research. (28)

More Muscle

If you’re working out and doing resistance training sessions, it’s safe to say that your goal is likely to increase your muscle mass in one way or another. Research indicates that L-citrulline may help support blood flow to active muscles, so it is often included in pre-workout formulas to increase muscle endurance. (17)(25) If you have the juice to pump out a few more reps, the idea is that you’ll build a bit more muscle. 

[Related: Best BCAA Supplements]

Creatine is one of the most well-studied ingredients for potentially increasing muscle mass and strength, and it has been shown to aid in recovery. (28) By ingesting BCAAs, your muscles may have the amino acids they need readily available for muscle protein synthesis. (29) Since not all pre-workouts contain creatine or BCAAs like leucine, it may be a good idea to look for those that do in order to support your goals properly if your goal is to pack on muscle.

Better Pumps

Potentially having better pumps is one of the most common reasons for taking a pre-workout. This can be seen in the fact that there are entire lines of pre-workout supplements for men dedicated to improving nitric oxide production and vasodilation. Ingredients like beta-alanine, betaine, and L-citrulline, are all common ingredients that you’ll find in many pre-workouts. They all have the same aim — help promote blood flow and potentially provide better pumps. (30)

Final Word

Research has shown that men that consistently use pre-workouts are after three main outcomes — more energy and focus, increased muscular endurance, and the blood flow that can lead to that precious “pump.” (1) While many pre-workouts — and supplements in general — are marketed toward men, not all of them support these effects. Whether you’re looking to build muscle, avoid caffeine, or lose a bit of weight, we’ve brought you options from brands we know and trust to support your fitness goals.

Look beyond the flashy labels and logos and search the ingredients list for the dosages that support your goals. Our list is a great place to start, but remember that it’s never a bad idea to consult your doctor or a registered dietitian before chasing those pumps.

FAQs

References

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