If you’re aiming to enhance your fitness routine, incorporating pre-workout supplements can be an effective strategy. These products have gained popularity for their ability to boost energy, focus, and endurance, enabling you to power through fatigue during high-intensity workouts, muscle-building sessions, or stamina training. Formulated with a mix of ingredients such as caffeine, amino acids, and creatine, they offer that extra push needed to achieve your fitness objectives.
The efficacy of a pre-workout supplement largely hinges on its ingredients and how they suit your specific needs. While some aim to improve energy and focus, others may prioritize recovery or endurance. Common ingredients include caffeine for heightened alertness and performance, and creatine, which aids in short bursts of high-intensity activity. Additionally, beta-alanine and nitrates are often included to help combat fatigue and enhance blood flow during exercise.
When utilizing pre-workout supplements, timing is crucial. Most are recommended to be taken approximately 30-60 minutes before exercising. Testing various timings and formulations can help you discover what aligns best with your routine.
Best Pre-Workout Supplements at a Glance
- Podium Athlete Pre – Blue Raspberry, £33.49
- ProMix PreWorkout, £37.99
- The Energy Booster, £29.95
- Optimum Nutrition Fruit Punch Gold Standard Pre-Workout 330g, £27.50
- Thorne PreWorkout Elite, £38.49
- Elite All Blacks Pre-Workout Fuel + Caffeine, £32.99
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Why You Can Trust Good Food Reviews
This review was crafted in collaboration with a qualified nutritionist and registered dietitian, who combines clinical expertise with actionable insights about how pre-workout supplements integrate into real-world training routines.
Each product was meticulously evaluated for its formulation, dosage, ease of use, and cost-effectiveness, focusing particularly on key ingredients such as caffeine, creatine, and beta-alanine to ensure they are present in effective amounts. Furthermore, we personally tested all pre-workout supplements to provide authentic feedback on preparation and flavor—whether they were easy to consume or required effort to gulp down.
Our expert also considered the user experience from the perspective of a gym-goer, evaluating whether a supplement genuinely enhances energy and focus while remaining practical for daily use.
As with all Good Food reviews, the findings were not disclosed to manufacturers or retailers prior to publication, and no payments were accepted for favorable assessments.
What We Looked For in Pre-Workout Supplements
All pre-workout supplements featured were tested over the same duration for consistency and comparability. Each product received ratings based on standardized criteria, with comprehensive notes taken during usage. We examined a variety of options from different brands, at various price points, and in diverse formats like powders, capsules, and ready-to-drink sachets, although only powder formulations made it to our recommended list.
Here’s what we evaluated:
- Taste and Flavor: We noted the flavor enjoyment of powders and drinks, the powder’s solubility in liquid, and whether the taste lingered pleasantly or left an artificial aftertaste.
- Nutrient Profile: We closely examined key ingredients like caffeine, creatine, beta-alanine, and electrolytes to determine whether they were included in evidence-based amounts that could realistically support energy, focus, and performance.
- Additives: We reviewed ingredient lists for additives such as preservatives, artificial sweeteners, and colorings, highlighting products with cleaner, more minimal formulations.
- Dietary Requirements: We checked if each supplement was suitable for specific dietary needs, including vegetarian, vegan, or allergen-free options.
- Value for Money: We compared the cost per serving, considering the price against the quality of formulation, flavor, and overall performance.
Best Pre-Workout Supplements to Buy in 2026
Podium Athlete Pre – Blue Raspberry
Available from Healf (£33.49)
Price per Day (Recommended Dose): £1.33
Star Rating: 4.5/5
The Blue Raspberry flavor delivers a tangy, slightly sour kick, making it enjoyable to drink despite a hint of artificial sweetness. The powder dissolves quickly and includes a measuring scoop. Each serving packs 165mg of caffeine and 5g of creatine monohydrate for enhanced energy and strength. Although the beta-alanine content is slightly lower compared to top-tier options, this 25-serving tub proves to be a dependable choice for intense workouts.
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ProMix PreWorkout
Available from Healf (£37.99)
Price per Day (Recommended Dose): £1.40
Star Rating: 4.5/5
This pre-workout blends smoothly with water and delights with a mild sweetness from stevia. The powder dissolves easily without any clumps and comes with a convenient scoop. It is vegan, keto-friendly, and free from gluten, soy, and artificial additives. With beta-alanine, caffeine, and amino acids, this is particularly suited for high-intensity workouts. Priced at £1.40 per serving, it is on the premium side but performs admirably.
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Innermost The Energy Booster
Available from Cult Beauty (£24.95), Innermost (£29.95)
Price per Day (Recommended Dose): £1
Star Rating: 4/5
This mid-range pre-workout combines caffeine and guarana to enhance energy and focus, making it ideal for sports rather than standard gym sessions.
Though one serving may not provide the recommended daily doses of all ingredients, Innermost offers a complimentary consultation with a nutritionist, enhancing its value.
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Optimum Nutrition Fruit Punch Gold Standard Pre-Workout
Available from Amazon (£22), Optimum Nutrition (£27.50), Holland & Barrett (£30)
Price per Day (Recommended Dose): 85p
Star Rating: 4/5
This pre-workout excelled in taste, mixability, and overall value. It features caffeine, creatine, and beta-alanine, but lacks BCAAs, making it more suitable for team sports requiring quick bursts of energy and focused attention, rather than solely for muscle-building exercises.
This pre-workout also undergoes monthly, third-party testing by the Informed Choice organization, providing reassurance about its contents.
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Thorne PreWorkout Elite
Available from Healf (£38.49)
Price per Day (Recommended Dose): £1.67
Star Rating: 3.5/5
This blend features a lower caffeine content compared to many competitors (approximately 70mg per serving), providing a subtle energy boost rather than an intense jolt. It is ideal for sessions where you want to avoid jitters or late-night awakenings. Although it lacks creatine and high doses of beta-alanine, it does include Alpha-GPC and a blend of mushrooms, appealing to those focused on cognitive enhancement. Users reported no upset stomach or crashes.
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Elite All Blacks Pre-Workout Fuel + Caffeine
Available from Amazon (£22.95), Healthspan (£32.99)
Price per Day (Recommended Dose): £2.75
Star Rating: 3.5/5
This pre-workout undergoes testing by Informed Sport for banned substances in each batch. Although it offers lower doses of several ingredients, it includes protein and carbohydrates, making it suitable for longer exercise sessions focused on gaining muscle. While it contains some creatine, the amount is below the effective dose.
Unfortunately, its taste was not pleasant, and it did not dissolve well, making it unpleasant to consume. Additionally, each pack contains only 12 servings, necessitating reordering frequently. A subscription option offers some discounts, however.
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What Should be in a Pre-Workout Supplement?
Caffeine
Caffeine acts as a stimulant, but individual responses can vary based on genetic factors. Research suggests that consuming 3-6mg of caffeine about one hour before a workout can enhance aerobic endurance, focus, and attention for some individuals. The International Society for Sports Nutrition (ISSN) endorses caffeine for improved performance.
Be cautious not to exceed safe limits of caffeine as excessive intake can disrupt sleep patterns, negatively affecting your long-term performance.
Carbohydrates
Carbohydrates serve as the primary fuel source for exercise, with glucose converting to adenosine triphosphate (ATP) for energy. Maltodextrin is the most studied carbohydrate for exercise, as it is quickly absorbed. The ISSN recommends consuming some carbohydrate 30-90 minutes prior to exercise.
Creatine
Creatine assists muscles in quickly regenerating ATP energy, beneficial for short bursts of high-intensity exercise like sprinting or weightlifting. It is well-documented for enhancing performance, although there is no consensus on whether pre- or post-workout use is more effective.
Nitrates
Nitrates help dilate blood vessels, potentially enhancing blood flow. Commonly found in beetroot, studies indicate that consuming 300-600mg of nitrates two to three hours prior to exercise may improve performance for some individuals.
Amino Acids
Amino acids are the building blocks of proteins and are found in various foods. They have also been studied extensively as supplements for performance and recovery. Notable types include:
Beta-alanine, at doses of 4-6g per day, has been shown to enhance performance during exercise, likely by reducing muscular acid accumulation, thus delaying fatigue. Unfortunately, most supplements don’t provide these quantities.
- Branched-Chain Amino Acids (BCAA):
BCAAs are frequently found in pre-workout supplements, although evidence regarding their performance benefits is mixed. They may promote muscle-building signals and reduce muscle breakdown signals, but their direct impact on performance is still under investigation.
Studies have shown BCAAs to be safe at daily levels of up to 20g per kg of body weight and may lessen muscle soreness during resistance exercises. However, typical pre-workout supplements often offer much lower quantities.
Other amino acids may be less studied with weaker evidence. L-citrulline malate (found in watermelon) converts to L-arginine in the body. While some small studies suggest improvements in muscle function, results are inconsistent.
L-arginine helps convert nitrates into nitric oxide to enhance blood flow, but its efficacy at the levels found in most pre-workout supplements is not strongly supported by evidence.
Taurine is another common ingredient, yet its ability to enhance performance is unverified. It may reduce oxidative stress from exercise, potentially providing anti-inflammatory effects, though optimal timing and dosage remain unclear.
Guarana
Guarana contains caffeine and exhibits stimulant properties, with some evidence supporting its ability to enhance focus.
B Vitamins
B vitamins are essential for energy metabolism and ATP production, although very little evidence indicates they improve performance in individuals not deficient in them, as excess is usually excreted through urine.
Vitamin C
Like B vitamins, vitamin C is water-soluble, with any surplus being expelled by the body. Its antioxidant properties may aid in reducing oxidative stress from exercise, but few individuals are deficient in vitamin C due to its wide availability in food sources.
Electrolytes
Electrolytes added to fluids enhance absorption rates, assisting in preventing dehydration or encouraging rehydration. Common electrolytes include calcium, magnesium, potassium, sodium, and chloride.
Maca
A small study involving elite athletes indicated benefits in fitness, inflammation, and ATP production from supplementing with 250mg of black maca. However, despite promising findings in reducing oxidative stress, sufficient evidence from human studies is lacking to recommend it in pre-workout supplements.
What Makes a Good Pre-Workout Supplement?
Based on the most rigorous evidence, an effective pre-workout supplement should contain caffeine, creatine (unless taken separately), and beta-alanine. Beyond that, your workout type will guide ingredient choices.
Carbohydrates are beneficial for endurance-based workouts, while branched-chain amino acids can be helpful for muscle growth and soreness reduction.
Electrolytes are valuable as they can stimulate more fluid intake and minimize excretion, which is critical for prolonged exercising sessions.
However, it’s challenging to pinpoint specific dosages for each active ingredient as most research focuses on elite athletes or males, making it difficult to apply findings to women or those exercising lightly a few times a week.
Many tested supplements contained lower amounts of ingredients than those validated by research, making effectiveness harder to assess.
Be aware that since guarana contains caffeine, supplements featuring both may contain higher caffeine unexpectedly, potentially leading to sleep issues, especially for individuals who consume other caffeine sources, such as coffee.
While some pre-workout supplements are formulated with creatine, many users opt to take it as a separate supplement—always review ingredient lists carefully to avoid duplicating intake.
Caution is advised, as some pre-workout supplements have been banned for containing illegal substances like amphetamines not listed in their ingredients. Always purchase from reputable sources, preferably those with third-party testing.
When Should You Take a Pre-Workout Supplement?
The timing of when to take pre-workout supplements remains somewhat unclear due to varied research involving different supplements with diverse ingredients, dosages, and study populations.
Nevertheless, experimenting with various timings in relation to your workouts might yield beneficial insights. Some factors to monitor include: how swiftly you fatigue, the number of repetitions completed, the weights you can lift, and the intensity of your sessions to gauge the impact of timing on your performance. Consider taking a supplement before or even during a workout.
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