Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc)
Looking to avoid caffeine but still want the benefits of a great pre-workout supplement? In this list we’ll be covering the best non-stim pre-workouts available today.
Whether you’re caffeine sensitive, want to train late at night, or are under 18, there are plenty of reasons to opt for a stimulant free supplement. Although caffeine is the main ingredient in most pre-workout powders, you can still get a great supplement without it. It can be difficult to know where to start, which is why we’ve compiled this list of the best stim-free pre-workout powders available today.
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Transparent Labs Stim-Free.
Transparent Labs is a trusted name known for high-quality supplements; their stim-free option capitalizes on ingredients like creatine, beta-alanine, betaine, and citrulline to enhance performance, and while the formula incorporates other active substances, the focus remains on proven effective components.
Top 10 Non-Stim Pre-Workouts Reviewed
1. Stim-Free by Transparent Labs – Top Pick
- Item Form: Powder
- Best for: Training Volume, Enhanced “Pumping” Effect, High-Intensity Exercise Performance, Muscular Endurance, Reducing Fatigue
- Flavor: Cherry Limeade, Sour Grape, Blue Raspberry, Green Apple, Orange, Peach Mango, Strawberry Lemonade, Tropical Punch
- Caffeine: 0mg
- Special Ingredients: Beta-Alanine, Betaine Anhydrous, Citrulline Malate
- Package Information: 1.5lbs (30 Servings)
- Serving: 23g
- Price Per Serving: ~$1.67
- Company Founded: 2015
- Recommended by Athletes: Hafthor Bjornsson, Paul Sklar, Sean Harris
Starting off our list of the best stimulant-free pre-workouts is Transparent Labs. If you’ve read some of our other supplement reviews, you likely already recognize Transparent Labs. That’s because they consistently deliver some of the highest quality supplements on the market. Their stim-free pre-workout is no exception.
Without caffeine, stimulant-free pre-workouts need to rely on other ingredients for their effects on performance. Some of the most effective ingredients in stimulant free pre-workouts include creatine, beta-alanine, betaine, and citrulline.
In the formula you will find other active substances, according to the manufacturer they increase the effectiveness of the complex. However, we focus only on the proven effective components, so we do not go into an in-depth review of all the components of this and other supplements.
While this pre-workout doesn’t contain creatine, it does contain the three other ingredients of interest for stim-free pre-workouts.
Beta-Alanine has been shown to increase total power output and reduce fatigue. These results were shown at a dose of 10mg/kg of bodyweight (~680mg for a 150lb person), so Transparent Labs high dose of 4g should be more than enough to generate similar results.
Photo by @sverri.finsson
Similarly, betaine has been shown to improve force production and muscular endurance. This study’s results were shown with 2.5g of Betaine supplemented daily, which is the same amount found in one scoop of Transparent Labs’ pre-workout, also implying similar results.
Finally, citrulline has been shown to improve exercise performance and endurance. These results were shown with 8g of citrulline malate. Transparent Labs has a slightly lower 6g serving of the ingredient, this dose is also sufficient for an ergogenic effect.
This is all not to mention the solid variety of 8 different flavors to choose from, as well as the solid price point of ~$1.67 per serving. Like all of Transparent Labs products, their pre-workout also contains no artificial ingredients whatsoever.
Overall, with solid doses of all these ingredients, Transparent Labs has one of the best all around formulas of any stim-free pre-workout available.
Positives:
Solid doses of active ingredients
Large variety of flavors to choose from
No artificial ingredients
Solid value for money
Could be better:
Slightly low dose of citrulline malate
Relatively large serving size
2. Pre-Kaged® Stim-Free – Runner-Up
- Item Form: Powder
- Best for: High-Intensity Exercise Performance, Muscular Strength, Training Volume, Muscular Endurance, Reducing Fatigue, Enhanced “Pumping” Effect
- Flavor: Cherry Bomb, Fruit Punch
- Caffeine: 0mg
- Special Ingredients: Beta-Alanine, Betaine, L-Citrulline, Creatine
- Package Information: 1.23lbs (20 Servings)
- Serving: 27.9g
- Price Per Serving: ~$2.25
- Company Founded: 2015
- Recommended by Athletes: Andrea Somer, Colt Nichols, Kris Gethin
Up next on our list is Kaged, which similar to Transparent Labs, is one of the most popular supplement companies around. However, is their non-stimulant pre-workout able to compare to Transparent Labs’ product?
In terms of ingredients, Kaged is very similar to Transparnet Labs, containing solid doses of betaine, beta-alanine, and citrulline. However, the one key difference here is that Kaged also contains creatine. This means it’s the first supplement on our list to contain all 4 key ingredients to a superior stim-free pre-workout.
While it has the same dose of betaine as Transparent Labs at 2.5g, it has a much lower beta-alanine content at only 1.6g per serving. This may work better for those who experience uncomfortable tingling from high doses of beta-alanine.
It’s also worth noting that this product contains L-Citrulline, instead of the Citrulline Malate found in Transparent Labs. Although these are effectively the same ingredient, Citrulline Malate is L-Citrulline bound to malic acid, leading to a slower release in the body, as well as slightly lower potency. Essentially, if a product contains citrulline malate, there needs to be more for the same results as L-Citrulline. Kaged contains 6.5g of L-Citrulline, which is a very strong dose compared to Transparent Labs 6g of Citrulline Malate.
Photo by @lukeng_gk_usabeachhandball
This brings us to the main differentiator between Transparent Labs: creatine. This is one of the most popular and well-researched sports supplements on the market, with its main benefits being improvement in high-intensity exercise performance.
The standard dose of creatine is 3-5g daily, so Kaged’s dose of 1.5g is relatively low. However, even a small dose of creatine is better than none at all! In addition, in a pre-workout complex, the dose of creatine should not be too high, so as not to cause stomach discomfort during intense workouts.
While Kaged likely has a better all around formula than Transparent Labs, it gets the runner-up position on our list for several key reasons. First, this product contains artificial ingredients, which, while not a major con, may be something some consumers prefer to avoid. Second, Kaged offers significantly less flavors – only 2! – than Transparent Labs. Finally, it’s just a more expensive product, at well over $2 per serving.
Ultimately, while Kaged has a fantastic formula, featuring all the key active ingredients that should be in a stim-free pre-workout, it loses the top spot based on a few minor flaws.
Positives:
Solid doses of betaine and beta-alanine
Contains creatine, albeit at a lower than optimal dose
Super high l-citrulline content
Could be better:
Fairly expensive
Contains several artificial ingredients
- Item Form: Powder
- Best for: Training Volume, Muscular Endurance, Reducing Fatigue, High-Intensity Exercise Performance, Enhanced “Pumping” Effect
- Flavor: Grape, Strawberry Kiwi, Sour Candy, Green Apple, Blue Raspberry, Fruit Punch, Tropical Punch
- Caffeine: 0mg
- Special Ingredients: Beta-Alanine, Betaine Anhydrous, Citrulline Malate
- Package Information: 1.04lbs
- Serving: 23.5g (20 Servings)
- Price Per Serving: ~$2.25
- Company Founded: 2014
- Recommended by Athletes: Gage Clark, Grant Tinsley, Machaela Brabham
Next on our list of no-stim pre-workouts we have Legion’s caffeine-free pre-workout, Pulse. Like Transparent Labs, Legion is one of the most trustworthy supplement companies out there, backing up their claims with genuine research. However, does this mean their pre-workout is as solid as the previous two options on our list?
First, this supplement contains the main active ingredients beta-alanine, citrulline malate, and betaine. It contains 3.6g of beta-alanine placing it in between Transparent Labs and Kaged. At 2.5g of betaine, it has the same amount of this ingredient as the 2 supplements before it. Finally, with 8g of citrulline malate, it has a slightly higher dose than Transparent Labs, while still being below Kaged.
Photo by @taniakfitness
What separates this supplement from the previous entries on our list is the inclusion of Alpha-GPC (short for alpha-glyceryl phosphoryl choline). While this is a fairly common supplement ingredient nowadays, it doesn’t appear to have many significant effects on performance. This is why we aren’t focusing as much on this ingredient compared to things like beta-alanine and creatine.
This product does contain all natural ingredients, as well as coming in 7 different flavors, making it very similar to Transparent Labs in these regards. However, it has a very similar price point to Kaged, making it rather expensive for the product.
Overall, this is a solid stim-free pre-workout, with its main downside being the price, and the heavy inclusion of a less than ideal ingredient in Alpha-GPC.
Positives:
Solid doses of betaine, beta-alanine, and citrulline malate
7 different flavors to choose from
All natural ingredients
Could be better:
Alpha-GPC likely has few advantages
Relatively expensive for the formula
4. Genius Pre
- Item Form: Powder
- Best for: Training Volume, Muscular Endurance, Reducing Fatigue, High-Intensity Exercise Performance, Enhanced “Pumping” Effect
- Flavor: Blue Raspberry, Grape Limeade, Sour Apple, Sour Cherry
- Caffeine: 0mg
- Special Ingredients: L-Citrulline Malate, Beta-Alanine, Betaine Anhydrous
- Package Information: 315g (20 Servings)
- Serving: 15.7g
- Price Per Serving: ~$1.90
- Company Founded: 2018
- Recommended by Athletes: Nate Robinson, Chris Hyppa, Aaron Lee
Next on our list we have The Genius Brand’s signature pre-workout supplement, Genius Pre. What’s interesting about this pre-workout is that Genius doesn’t actually offer a stimulated version, unlike most of the other products on this list. So, does Genius’ focus on their stim-free pre-workout lead to a higher quality product?
In terms of formula, Genius’ product is most similar to Legion based on all the products we’ve covered so far. It contains a solid 6g of citrulline malate, 2g of beta-alanine, and 2g of betaine. It also contains 600mg of Alpha-GPC, which as we’ve covered, likely won’t have any major ergogenic effects. Overall, the doses of Genius’ main active ingredients are solid, although not quite as high as the competition.
Photo by @carnosyn
Some major pros is that Genius’ formula is made up of all natural flavors, and that it comes at a relatively affordable price point of under $2 per serving. This means it is still slightly more expensive than Transparent Labs, while being quite a bit cheaper than Kaged and Legion. Also, with 4 unique flavors to choose from, there’s a decent amount of variety here, although not as much as Transparent Labs or Legion.
Overall, although this pre-workout is similar to the top spots on our list, it ranks slightly lower for having less ideal doses of its key ingredients. With this being said, Genius is still a solid all-around pick for a stim-free pre-workout.
Positives:
Decent doses of it’s key ingredients
Solid amount of flavor variety
Decent value for money
Could be better:
Contains Alpha-GPC which is largely unnecessary
Doses of key ingredients could be higher
- Item Form: Powder
- Best for: High-Intensity Exercise Performance, Muscular Strength, Training Volume, Enhanced “Pumping” Effect
- Flavor: Strawberry Lemonade, Green Apple
- Caffeine: 0mg
- Special Ingredients: L-Citrulline, Creatine
- Package Information: 440g (20 Servings)
- Serving: 22g
- Price Per Serving: ~$1.90
- Company Founded: 1983
- Recommended by Athletes: John Jewett, Evan Centopani, Shawn Smith
Next up, we have Animal and their Pump Pro Powder. Animal has been around the longest out of all the companies we’ve covered so far, being founded in 1983. However, does this longevity mean they’re able to deliver a superior product?
Right away, what separates Animal from the previous entries on our list is its excellent creatine content. At 5g per serving, Animal functions as a standalone creatine supplement, offering a serving on the upper end of the recommended daily dose. For those who tolerate high doses of creatine well, this is a great way to ensure muscle creatine saturation and higher training power.
Unfortunately, it doesn’t contain betaine or beta-alanine, but it does contain a very solid dose of l-citrulline at 4g per serving. Like some of the previous entries on our list, Animal also contains 600mg of Alpha-GPC as well. Overall, this supplement functions primarily as a source of creatine with the added benefits of L-Citrulline.
Photo by @suppleman.ba
Like Kaged, this is another supplement that features several artificial ingredients. Although this isn’t a major issue, it’s something that consumers should be aware of. Also similar to Kaged, there is little variety in flavor, with only 2 options to choose from. At just under $2 per serving, it falls around the same price range as Genius’ pre-workout, around the midrange of our list.
Ultimately, this is largely a creatine based supplement, only containing one of the other key ingredients we’re looking for in a non-stim pre-workout supplement. With standard creatine supplements being much cheaper, it will be up to the individual consumer to decide if the presence of l-citrulline in Animal’s product is worth the price.
Positives:
Highest creatine content on our list
Solid dose of l-citrulline as well
Decent price point
Could be better:
Fairly simple formula missing beta-alanine and betaine
Only 2 flavors to choose from
- Item Form: Powder
- Best for: High-Intensity Exercise Performance, Training Volume, Enhanced “Pumping” Effect
- Flavor: Strawberry Lemonade, Blue Raspberry, Watermelon, Cucumber Lime, Cherry Limeade
- Caffeine: 0mg
- Special Ingredients: L-Citrulline, Betaine Anhydrous
- Package Information: 248g (20 Servings)
- Serving: 12.5g
- Price Per Serving: ~$1.75
- Company Founded: 2006
- Recommended by Athletes: Morgan Mac, Mike Oliver, Bhuwan Chauhan
Next on our list is Jacked Factory and their Pump Surge supplement. Let’s see how this product stacks up with the first 5 entries on our list.
Right away, this is one of the most basic formulas out of any of the products featured on our list so far. The main active ingredients here are l-citrulline and betaine. Although it features solid doses of each with 5g of l-citrulline and 2.5g of betaine, without any creatine or beta-alanine, this supplement feels fairly barebones. It does also contain a small dose of Alpha-GPC, which as we’ve already mentioned, likely won’t have any major effects.
Photo by @chloeblakeburn
Pump Surge is one of several products on our list to use artificial sweeteners in its formula. On the other hand, a major pro is its solid set of unique flavors, with 5 total options to choose from.
It’s also a relatively affordable pre-workout at only around $1.75 per serving, even though it’s still slightly more expensive than the more complete Transparent Labs supplement.
All in all, this is a rather lackluster supplement who’s formula would be greatly improved by the addition of some more active ingredients. While its doses are solid, it’s hard to see how this formula could compete with the products at the top of our list.
Positives:
Solid doses of its main ingredients
Good list of flavors to choose from
Decently priced
Could be better:
Doesn’t contain ingredients beta-alanine or creatine
Inclusion of Alpha-GPC is likely unnecessary
- Item Form: Powder
- Best for: High-Intensity Exercise Performance, Muscular Strength, Training Volume, Muscular Endurance, Reducing Fatigue, Enhanced “Pumping” Effect
- Flavor: Cherry Limeade, Fruit Punch
- Caffeine: 0mg
- Special Ingredients: L-Citrulline, Beta-Alanine, Creatine
- Package Information: 280g (25 Servings)
- Serving: 11.2g
- Price Per Serving: ~$1.40
- Company Founded: 2012
- Recommended by Athletes: Kamaru Usman, Tilly King, Derick Ansah
Next on our list we have ProSupps Hyde stimulant-free pre-workout. Let’s take a look at all the factors that earned ProSupps a spot on our list, and how it stacks up compared to your other options.
The 3 main ingredients featured in ProSupps supplement are l-citrulline, beta-alanine and creatine. It has very solid doses of l-citrulline at 4g and beta-alanine at 3.2g, rivaling some of the top spots on our list. While creatine is a nice addition, it does come at a very low dose at only 1g in each serving. However, as we mentioned in our section on Kaged, even a small dose of creatine is better than nothing!
Photo by @prosupps
Like Kaged, Animal, Jacked Factory, this is one of the supplements on our list with some artificial flavorings. It also contains very few flavors, with only 2 to choose from.
However, the main pro for this product comes from its solid price point. It’s one of the cheaper pre-workouts on our list at only ~$1.40 per serving. While there’s some cheaper options still to come, this is still a decent price point.
Ultimately, this is a simple, yet effective pre-workout. While some additional ingredients – namely betaine – as well as higher doses would have improved its ranking on our list, it’s still a solid pick.
Positives:
Great doses of L-citrulline and beta-alanine
Contains creatine, even though its at a low dose
Reasonable price
Could be better:
Could benefit from betaine as well as a higher dose of creatine
Only 2 flavors to choose from
- Item Form: Powder
- Best for: High-Intensity Exercise Performance, Training Volume, Enhanced “Pumping” Effect
- Flavor: Jungle Juice, Cherry Berry, Strawberry Mojito, Island Dream
- Caffeine: 0mg
- Special Ingredients: L-Citrulline, Betaine Anhydrous
- Package Information: 1.37lbs (40 Servings)
- Serving: 15.5g
- Price Per Serving: ~$1.38
- Company Founded: 2019
- Recommended by Athletes: Matt Greggo, Tren Twins, Max Taylor
Next up on our list is a product from another one of the most popular supplement brands on the market, Huge. This brand has a ton of high profile influence partnerships and lots of flashy branding, but let’s see if their stim-free workout is able to compare to the rest of the products on our list.
First off, Huge’s Pump Serum has a fairly simple formula. The 2 main active ingredients here are l-citrulline and betaine. L-citrulline comes at a solid dose of 4g, while betaine is slightly lower at 1.5g per serving. There are a decent amount of other ingredients such as huperzine, and l-tyrosine – we’ve chosen not to focus on ingredients like these because there is limited evidence to support their efficacy in pre-workout supplements.
Photo by @iamjuto
This supplement does come in a solid 4 flavors, giving its buyers a decent amount of variety. This is also one of the supplements on our list that contains artificial ingredients such as sucralose, and other flavorings.
Finally, one of the main pros of this product is its price point. It’s the cheapest pre-workout we’ve covered so far, just narrowly beating out ProSupps by a few cents per serving. While the formula could certainly be improved with higher doses and more effective ingredients, this is still a solid budget pick for a non-stim pre-workout supplement.
Positives:
Solid dose of l-citrulline
Good amount of variety in flavors
Great value for money
Could be better:
Could use higher dose of betaine
Would benefit from ingredients like beta-alanine and creatine
- Item Form: Powder
- Best for: Training Volume, Muscular Endurance, Reducing Fatigue
- Flavor: Raspberry Lemon
- Caffeine: 0mg
- Special Ingredients: Beta-Alanine
- Package Information: 279g (30 Servings)
- Serving: 9.3g
- Price Per Serving: ~$1.07
- Company Founded: 2011
- Recommended by Athletes: Odell Beckham Jr., Audrey & Nicole Nourse, Rashaad Slowley
Next up we have a product from Promix, which is another well-known supplement company for their high quality, natural products. So, does their pre-workout live up to the brand’s reputation?
This is easily one of the most barebones formulas on our list so far. The only effective active ingredient it contains is beta-alanine, albeit at a solid dose of 3.2g per serving. It also contains l-tyrosine and taurine, but as we’ve mentioned, we’ve decided not to focus on these ingredients for their lack of proven ergogenic effects. Of course, this supplement would have benefited greatly from l-citrulline, betaine, or creatine as well.
It’s clear that Promix didn’t make a custom formula for their stim-free option, and just removed the caffeine from their already simple formula. It seems odd that they’re able to charge the same price for the non-stim version as the caffeinated formula without adding some more active ingredients.
If you’re looking for flavor variety, you’re also out of luck, with the stim-free version only coming in raspberry lemon flavor. However, there are still some upsides to this product. It’s made with all natural ingredients, using things like lemon juice, and raspberry extractives for its flavoring. It also comes in at a very low price point, being just over a dollar per serving. This makes it the cheapest option we’ve covered on our list so far – even if it’s the most barebones formula as well.
Positives:
High beta-alanine content
Made with all natural flavors
Solid value for money
Could be better:
Beta-alanine is the only effective active ingredient
Only comes in one flavor
- Item Form: Powder
- Best for: Training Volume, Muscular Endurance, Reducing Fatigue, Enhanced “Pumping” Effect
- Flavor: Unflavored
- Caffeine: 0mg
- Special Ingredients: Beta-Alanine, L-Citrulline Malate
- Package Information: 250g (50 Servings)
- Serving: 5g
- Price Per Serving: ~$0.72
- Company Founded: 2014
- Recommended by Athletes: Daniel Victor
Closing off our list is Naked, which is another supplement brand that regularly features on our lists for their high-quality, all-natural products. Let’s see how their stim-free pre-workout compares to the rest.
As you may expect from its placement on the list, this product has a similar barebones formula to ProMix’s product. Although it contains 2 active ingredients in beta-alanine, and l-citrulline malate, they both come in very low doses. You’ll only be getting 2g of beta-alanine in each serving, and a very disappointing 1g of citrulline malate. While the beta-alanine content is solid enough, the citrulline content is low enough to where there will likely be little noticeable effects.
Photo by @nakednutrition
It’s worth noting that this product only comes in an unflavored variety. While some people may prefer the fruity flavor of the other supplements, this will be a pro to those who want a simple, flavorless powder. Naked’s product is also all-natural, containing no artificial ingredients whatsoever. Finally, this is the cheapest supplement on our list by far, being the only one that’s less than a dollar per serving.
Positives:
Decent dose of beta-alanine
All natural ingredients
Cheapest product on our list by far
Could be better:
Very low dose of citrulline malate
Only comes in unflavored
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What Are Non-Stim Pre-Workouts?
You may be asking, what is stim-free pre-workout? If you’re unfamiliar with the terminology and are confused as to the difference between traditional pre-workout and pre-workout without stimulants, we’ve answered all your questions below.
The main active ingredient in most standard pre-workout supplements is caffeine. While caffeine does provide a significant boost in energy focus, making it a very effective pre-workout ingredient, there are plenty of reasons someone may choose to avoid caffeine. Whether they are prioritizing their sleep, are under 18, experience stomach upset from caffeine, or are just generally sensitive, caffeinated pre-workouts aren’t for anybody.
Luckily, there are still plenty of very effective active pre-workout ingredients that don’t contain any caffeine. These mainly include beta-alanine, creatine, l-citrulline, and betaine. Pre-workouts that omit caffeine and focus on these ingredients instead are non-stim pre-workouts.
Essentially any pre-workout with no stimulating effects can be classified as non-stim. These pre-workouts are useful because of the ergogenic effects of their ingredients instead of the raw energy provided by caffeine. These ingredients are mainly responsible for improving total power output, as well as increasing recovery, and muscular endurance.
Beta-Alanine increases total power output, and reduces fatigue; betaine improves force production and muscular endurance; l-citrulline specifically improves muscular endurance; and creatine improves high-intensity exercise performance. Any combination of these 4 ingredients should provide serious benefits to your overall performance in the gym. While many pre-workouts contain additional ingredients as well, we’ve decided to focus on these 4 in our reviews because they are the most well-studied and proven pre-workout ingredients available.
Ultimately, caffeine is not at all necessary for a solid pre-workout supplement, with the active ingredients found in non-stim pre-workouts having serious benefits as well.
What Are the Reasons for Choosing Pre-Workouts Without Caffeine?
There are many reasons why someone may choose to avoid caffeine, especially in a pre-workout. Although we’ve listed them briefly above, here are the 4 main reasons covered in more detail.
1. Issues With Sleep
One of the most common reasons someone may choose to avoid caffeine is that it disrupts their sleep. If you’re looking to get the most results out of your training, prioritizing rest and recovery is absolutely a necessity, meaning you need to be prioritizing your sleep quality.
For caffeine not to impact your sleep, it’s recommended you avoid any intake for at least 6 hours before going to sleep. With many people working out in the evening, or directly before bed, it’s clear how a caffeinated pre-workout would affect sleep quality. By choosing a non-stim pre-workout, you can be confident that your sleep won’t be affected at all, regardless of when you choose to take it.
2. Adolescence
Another common reason to avoid caffeine is if someone falls in the age range of 12-18. While children under 12 likely shouldn’t have any caffeine, it’s generally believed that teenagers can safely have around 100mg of caffeine a day – approximately 1 cup of coffee.
With most caffeinated pre-workouts containing anywhere from 200-400mg of caffeine in each serving, it’s clear that teenagers should opt to avoid such heavily stimulated supplements. While there are some milder stimulated supplements available that may be suitable for teenagers, it may be better to stick to completely non-caffeinated pre-workouts instead.
3. Upset Stomach
A common side effect of caffeine is indigestion or an upset stomach. This is commonly experienced by people especially when caffeine is ingested at a very high dose. With this potentially interfering with a workout, as well as causing general discomfort, you’ll likely want to avoid caffeinated pre-workouts if you experience this side effect.
Similar to the point above about teenagers taking pre-workouts, there may be milder caffeinated pre-workouts that won’t upset your stomach as much. However, if you find that caffeine causes indigestion even in mild doses, then a non-stimulated pre-workout is likely the way to go.
4. Caffeine Sensitivity
Finally, some people are just generally more sensitive to caffeine than others, and choose to avoid caffeine entirely as a result. Some negative signs of caffeine sensitivity include a pounding heartbeat, anxiety and nerves, jitters, and of course, sleep disruption.
If you’re somebody who experiences these symptoms from relatively mild caffeine sources like coffee, then you should most likely avoid heavily stimulated pre-workouts. As mentioned above, many pre-workouts contain 2 to 4 times as much caffeine as a cup of coffee. By opting for a non-stim pre-workout instead, you can get all the benefits of the supplement (except for the stimulation, of course) without any caffeine-related side effects.
How to Find the Best Non-Stim Pre-Workout?
If you’ve decided that non-stim pre-workout is right for you, there are several factors you’ll want to consider before making a decision. These include the ingredients, the taste/flavor of the supplement, as well as the value you’re getting for your money.
1. Ingredients List
First, and the most important factor to consider are the main active ingredients found in the pre-workout. As you can see from our list, there are 4 key ingredients that provide the most measurable ergogenic effects. These are beta-alanine, creatine, l-citrulline/citrulline malate, and betaine.
We decided to highlight these ingredients more than others because they have been studied more in-depth, and have shown proven results more than almost any other ingredients commonly included in pre-workout formulas. As you may have noticed on our list, each product contains a blend of several other “active” ingredients (Alpha-GPC, L-Tyrosine, Huperzine, etc.).
We’ve decided not to focus on these ingredients because either there aren’t enough studies to back up their efficacy, or existing studies show conflicting results regarding their utility. If you’re interested in any of these ingredients, definitely do your own research to determine whether or not they’re worth trying.
Overall, beta-alanine, creatine, l-citrulline, and betaine, have all been proven to measurably improve factors such as power output, recovery, and endurance. By prioritizing these ingredients when making a decision, you can ensure you’ll be getting the most effective non-stim pre-workout possible.
Also, it’s worth noting that you should consider the non-active ingredients as well as the active ones. Although artificial sweeteners and flavorings are largely considered to be completely safe, some people still prefer to avoid them in favor of natural ingredients. Be aware that several of the products on our list contain artificial ingredients. If you prefer to avoid these ingredients, then double check the full ingredients list to be sure.
2. Taste/Flavor
Next, it’s worth considering the taste and flavor of whatever supplement you choose to buy. This certainly isn’t as important as the ingredients list when it comes to making a decision, but it is an important factor nonetheless. After all, you’re going to be drinking your pre-workout before every workout!
While some people enjoy the taste of flavored pre-workouts, you may prefer a completely unflavored supplement, in which case you’ll want to seek out a product that has this option. Also, if there’s a specific flavor you enjoy, you’ll want to find a product that offers it. Finally, there is a slight difference in taste between artificial and natural flavors, so it’s worth considering this as well when deciding on which product to buy.
To see if a product has a generally enjoyable flavor, we recommend reading through user reviews to see people’s opinions. This is usually the best way to gauge whether or not a product mixes well, and tastes good as well.
Of course, taste comes down to a matter of personal preference, so it’s difficult to say if you will enjoy a pre-workouts flavor based on reviews alone. Some trial and error may be required to find a pre-workout that you truly enjoy drinking.
3. Value for Money
Finally, it’s crucial to understand the value you’re getting for your money when buying a pre-workout. This not only includes the price per serving of a product, but the specific ingredients you’re getting, and their doses as well.
As you can see from our list, there’s a wide range of price points for non-stim pre-workouts. They can range from well under 1 dollar, to well over 2 dollars. So, how do you decide which price point is optimal?
You should be considering not only the price per serving, but what the ingredients list looks like as well. It is ultimately up to the individual to decide how much they’re willing to pay for the inclusion of a certain ingredient, or a more complete formula. Generally, the cheaper a pre-workout is, the more simple its formula will be.
We recommend choosing a product that comes at a reasonable price, while still having solid doses of all the ingredients you’re looking for.
How to Use Non-Stim Pre-Workouts for Best Results
Because non-stim pre-workouts don’t contain any caffeine, the guidelines for taking them are slightly different from standard pre-workouts.
With caffeinated pre-workouts, we typically recommend taking them around half an hour before your workout to maximize the energy boosting effects of the ingredient. However, because you’re looking to optimize the other active ingredients, we recommend taking non-stim pre-workouts closer to an hour before your workout. This will maximize the effects of l-citrulline and betaine specifically.
In terms of how to take your pre-workout, we recommend following the instructions listed on the package. This will usually be something along the lines of mixing 1 scoop with 1-2 cups of your favorite beverage. Most pre-workouts are best mixed with water, however, you may prefer mixed in with juice – especially if they’re unflavored.
Also, because non-stim pre-workouts don’t contain any caffeine, there’s less risk associated with taking multiple servings at a time. However, be aware that most pre-workouts are formulated with optimal doses in one serving, so double-scooping is most likely unnecessary and can even cause uncomfortable itching sensations from a high dose of beta-alanine.
If your chosen pre-workout has such low doses that you feel double-scooping is necessary, you’re probably better off just buying a stronger pre-workout instead.
FAQ
Is Pre-Workout Bad if It’s Hard?
Not necessarily. If a pre-workout powder is hard, it’s most likely just been sitting for a long time or has absorbed some moisture leading to this hard or clumpy texture. Most pre-workout powders have a very long shelf life, so it’s unlikely that it’s gone bad. We recommend simply breaking the pre-workout up to the best of your ability and using it as normal.
Do Stim-Free Pre-Workouts Work?
Yes! Although stim-free pre-workouts definitely won’t provide you with the same raw energy you’ll get from a heavily caffeinated supplement, there are still tons of benefits to be found from a non-stim supplement. These mainly include the ergogenic effects found from ingredients such as beta-alanine, creatine, l-citrulline, and betaine. The main benefits of non-stim pre-workout supplements include improved power output, recovery, and muscular endurance.
What Is Non-Stim Pre-Workout Good For?
As mentioned above, non-stim pre-workout is not effective for providing the same high amounts of stimulation that caffeinated pre-workout gives. What it is effective for is maximizing your power, endurance, and recovery, which are all key components to getting the most out of a workout.
What Is the Best Pre-Workout That Doesn’t Make You Shaky?
The shaky feeling associated with pre-workout is likely caused by high doses of caffeine. Any pre-workout without caffeine will likely not make you shaky. Our recommendation for the best non-jittery pre-workout that won’t make you shaky is STIM-FREE by Transparent Labs. However, none of the pre-workouts on our list should make you feel shaky.
Does Stim-Free Pre-Workout Break a Fast?
Most likely not. While some of the pre-workouts on our list contain around 10-20 calories, the vast majority are 0 calories. While most people wouldn’t consider 10-20 claories as enough to break a fast, if you are very strict about your caloric intake while fasting, then you may disagree. In this case, we recommend a 0 calorie pre-workout that you can confidently take while fasting.
Will Non-Stim Pre-Workout Make Me Itchy?
The itchy feeling associated with pre-workout is caused by the ingredient beta-alanine. While beta-alanine is one of the most effective pre-workout ingredients, it does cause this unfortunate side effect. This is usually a result of your body not being accustomed to the ingredient, and will dissipate with regular use. If you experience discomfort from beta-alanine, we recommend choosing a pre-workout with a low beta-alanine dosage, or starting with a half scoop and gradually increasing your dosage until you don’t experience any itchiness.
Conclusion
There are plenty of reasons why someone would want to avoid caffeine in their pre-workout supplement. Luckily, thanks to a handful of active ingredients, non-stim pre-workouts can still be very effective at boosting your performance in the gym. For the best pre-workout without caffeine, we recommend STIM-FREE by Transparent Labs, however, all the supplements on our list have their own benefits. We hope our in-depth non-stim pre-workout reviews are able to help you make an informed decision!
Let us know if you try any of the products on our list. We’d love to hear your thoughts in the comments below!
Also read:
References:
- McGonigle, B; Arnold, J; and Lockard, M (2020) "EFFECTS OF BETA-ALANINE ON ANAEROBIC PERFORMANCE," International Journal of Exercise Science: Conference Proceedings: Vol. 8: Iss. 8, Article 67An update on magnesium and bone health //NIH: https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC8313472/
- Jenna Mae Apicella "The Effect of Betaine Supplementation on Performance and Muscle Mechanisms" Master Thesis https://opencommons.uconn.edu /cgi/viewcontent.cgi?article= 1078&context=gs_theses
- Lauren Wethington "The Ergogenic Effects of Acute Citrulline Malate Supplementation on Weightlifting P eightlifting Performance in T formance in Trained F ained Females" https://scholarworks.uark.edu /cgi/viewcontent.cgi ?article=1024& context=hhpruht
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- Jenna M. Apicella "The Effect of Betaine Supplementation on Performance and Muscle Mechanisms" https://opencommons.uconn.edu /cgi/viewcontent.cgi?article=1078& context=gs_theses
- Adam M Gonzalez "Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature" J Strength Cond Res. 2020 May;34(5):1480-1495
- Richard B Kreider "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine" J Int Soc Sports Nutr. 2017 Jun 13;14:18
- Christopher Drake "Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed" J Clin Sleep Med. 2013 Nov 15; 9(11): 1195–1200
- David Buchholz "Caffeine and Kids" Columbia University Irving Medical Center https://www.cuimc.columbia.edu /news/caffeine-and-kids
- Amy Yang "Genetics of caffeine consumption and responses to caffeine" Psychopharmacology (Berl). 2010 Aug; 211(3): 245–257.
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Specializing in: Weight management, Fitness / Sports nutrition
Oleksandr is a professional fitness nutritionist, certified by FPA (Fitness Professional Association). Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions. His main task – not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food.
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