The Best Pre-Workout Supplements (what to avoid)

 The Best Pre-Workout Supplements (what to avoid)


A good pre-workout supplement can take your training to the next level. Whether you want more energy, better focus, or increased endurance, the right supplement can help you push harder and get better results. However, not all pre-workouts are created equal—some contain useless fillers, excessive stimulants, or even dangerous ingredients.

In this guide, we’ll break down the best pre-workout supplements, what to look for, and which ingredients to avoid.


The Best Pre-Workout Supplements

1. Caffeine – The Ultimate Energy Booster


Caffeine is the most well-researched and effective stimulant for increasing workout performance. It enhances alertness, focus, endurance, and strength.

How It Works:

  • Blocks adenosine receptors, reducing fatigue.
  • Boosts dopamine and norepinephrine, increasing motivation. 
  • It improves fat oxidation, making it useful for fat loss.

Recommended Dose:

  • 100-300mg per Serving (depending on tolerance).

Best Sources:

  • Coffee
  • Pre-workout powders
  • Caffeine pills


2. Creatine Monohydrate – Strength and Power Enhancer

Creatine is one of the most researched supplements for muscle growth and performance. While it doesn’t provide an immediate boost like caffeine, consistent use enhances strength and recovery.

How It Works:

  • Increases ATP production, providing muscles with more energy.
  • Boosts strength and endurance.
  • Enhances muscle recovery and growth.

Recommended Dose:

  • 3-5g daily (can be taken pre- or post-workout).

Best Sources:

  • Creatine monohydrate powder
  • Creatine HCL (for those with digestion issues)


3. Beta-Alanine – Endurance and Performance Booster

Beta-alanine helps buffer lactic acid build-up, delaying muscle fatigue during intense workouts.

How It Works:

  • Increases carnosine levels in muscles, reducing acidity.
  • Helps improve muscular endurance and stamina.
  • It causes a harmless tingling sensation (paresthesia) in some people.

Recommended Dose:

  • 3-5g daily

Best Sources:

  • Standalone beta-alanine powder
  • Included in high-quality pre-workouts


4. Citrulline Malate – The Pump Enhancer

Citrulline malate boosts nitric oxide (NO) production, improving blood flow and muscle pumps.

How It Works:

  • It converts into arginine, which increases nitric oxide levels.
  • It enhances muscle endurance and reduces soreness.

Recommended Dose:

  • 6-8g 30 minutes before a workout.

Best Sources:

  • Citrulline malate powder
  • Found in many high-quality pre-workouts


5. L-Theanine – The Focus Enhancer

L-Theanine is an amino acid in green tea that works synergistically with caffeine to improve focus and mental clarity without the jitters.

How It Works:

  • Reduces caffeine-induced anxiety and crashes.
  • Enhances mood, alertness, and relaxation.

Recommended Dose:

  • 100-200mg, taken with caffeine.

Best Sources:

  • Green tea extract
  • Standalone L-theanine powder


Ingredients to Avoid in Pre-Workout Supplements


1. Excessive Caffeine (Over 400mg per Serving)

While caffeine is a powerful stimulant, excessive amounts can lead to:

  • Jitters, anxiety, and crashes.
  • Increased heart rate and blood pressure.
  • Insomnia affects recovery and muscle growth.


2. Proprietary Blends

Many pre-workout supplements hide ingredients under a proprietary blend, preventing you from knowing exact dosages.

Why It’s Bad:

  • You don’t know how much of each ingredient you’re getting.
  • Often under-dosed key ingredients.
  • It may contain fillers or ineffective substances.


3. Artificial Colors and Sweeteners

Some pre-workouts use artificial colors like Red 40, Yellow 5, and aspartame, which may cause:

  • Digestive issues.
  • Potential allergic reactions.
  • Unnecessary additives without performance benefits.


4. Yohimbine

Yohimbine is a stimulant that some pre-workouts include for fat loss, but it can cause:

  • Anxiety and jitteriness.
  • Increased heart rate and blood pressure.
  • Dizziness and nausea.


5. DMAA & DMHA (Banned Stimulants)

Some pre-workouts still include banned stimulants like DMAA (1,3-dimethylamylamine) or DMHA.

Why It’s Dangerous:

  • It can cause high blood pressure and heart issues.
  • Banned by the FDA due to safety concerns.


How to Choose the Best Pre-Workout

When picking a pre-workout supplement, look for: Transparent labeling (no proprietary blends). Clinically effective doses (6g citrulline, 3g beta-alanine, 150-300mg caffeine).  No unnecessary fillers, artificial colors, or banned substances. Brand reputation – Choose brands with third-party testing.


Recommended Pre-Workout Supplements

If you want ready-made options, here are some of the best pre-workouts available:

🏆 Transparent Labs BULK – Clean ingredients, adequately dosed, no artificial junk. 🏆 Legion Pulse – Naturally sweetened, high-quality ingredients, efficacious doses. 🏆 Gorilla Mode – Great for pumps, including citrulline and nootropics.


A great pre-workout supplement can boost energy, endurance, and muscle pumps, but choosing the right one is key. Stick to proven ingredients like caffeine, creatine, beta-alanine, and citrulline while avoiding excessive stimulants, proprietary blends, and artificial fillers.

🔹 Want to maximize your workouts? Choose wisely and fuel your gains the right way! 💪🔥

💬 What’s your go-to pre-workout? Let me know in the comments!

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