9 Best Pre Workouts for Beginners in 2023

The best pre workout for beginners should give energy and endurance boost, aiding in muscle building and other goals related to athletic performance. A good pre workout for beginners can also help focus better. In this review you will find a rating of 9 great products!

 In a hurry? 

In a hurry?

In a hurry and can’t keep reading? How about you check out the Transparent Labs Bulk Advanced Pre-Training Formula.


The training formula has an extensive list of ingredients, which includes Beta-Alanine, Citrulline Malate and Betaine among other ingredients in needed amounts for getting their full effects. One serving contains 180 mg of caffeine anhydrous, plus 30-45 mg in the form of DiCaffeine Malate.

best pre workout for beginners

Top 9 Best Pre-Workouts For Beginners Reviewed

 

ProductTotalStimulationTaste/
Flavor		Label TransparencyCaffeineValue for Money
Transparent Labs49.5101010109.5
Jacked Factory49.59.510101010
Pre-Kaged Sport49.59.510101010
MR. HYDE SIGNATURE499.59.5101010
Optimum Nutrition499.59.5101010
Naked48.510910109.5
Gorilla48.591010109.5
C447.599.510910
4 GAUGE46.59101098.5
Transparent Labs Bulk Advanced Pre-Training Formula
  • Item Form: Powder
  • Best For: High-Intensity Exercise Performance, Muscular Endurance, Training Volume, Pumping Effect, Reducing Fatigue
  • Flavors: Blue Raspberry, Pina Colada, Watermelon, Black Cherry, Strawberry Kiwi, Sour Grape, Green Apple, Orange, Strawberry Lemonade, Lemon Lime, Peach Mango
  • Caffeine: 180 mg + 30-45 mg DiCaffeine Malate
  • Special Ingredients: Beta-Alanine, Betaine, Citrulline
  • Serving Size: 21-23 g
  • Servings Per Container: 30
  • Company Founded: 2015
  • Recommended by Athletes: Hafþór Júlíus Björnsson, Terron Beckham, Paul Sklar, and Sean Harris.
Transparent Labs Bulk Advanced Pre-Training Formula has evidenced-based ingredients in needed dosages, transparent labeling, no artificial additives (if that's important to you) and great overall price-to-ingredients ratio. That’s why it’s the best pre workout in this ranking. This is a multi-purpose supplement that can enhance high intensity performance and muscle endurance, along with aiding lean muscle growth and helping you focus better during your training session.

The training formula has an extensive list of ingredients, which includes Beta-Alanine, Citrulline Malate and Betaine among other ingredients in needed amounts for getting their full effects. One serving contains 180 mg of caffeine anhydrous, plus 30-45 mg in the form of DiCaffeine Malate.

In addition to the key ingredients, this product also contains a large dose of vitamins B6 and B12, as well as zinc.
customer shows his bulk transparent labs pre workout

photo by nathon024

The pre-workout comes in many fruity flavors like sour grape, watermelon, green apple, orange, blue raspberry, strawberry lemonade, lemon lime, black cherry, and peach mango. Certain flavors like strawberry lemonade can taste a bit too sour, however, if you mix more water, the sour taste gets diluted and the drink tastes better.


As for the value for the money, the price per serving ends up being about $1.65, which is more expensive than almost all products from this rating. However, you’re essentially getting a total package of pre-workout that addresses all the major needs. ​​This is exactly the case when the slightly higher price per serving is absolutely justified, especially considering such factors as ingredient dosages and the reputation of the brand.


Overall, BULK is awarded first place due to the best overall composition of ingredients and the strongest stimulating effect of all the products in this ranking.

49.5Expert Score

The training formula has an extensive list of ingredients, which includes Beta-Alanine, Citrulline Malate and Betaine among other ingredients in needed amounts for getting their full effects.

Stimulation:
10
Taste/Flavor:
10
Label Transparency:
10
Caffeine:
10
Value for Money:
9.5

Positives:

  • Strong stimulating effect for beginners

  • Great overall ingredients breakdown

  • Contains betaine and citrulline in doses that have been shown to be effective in trials

  • A large selection of flavors

  • No artificial additives (if this important to you)

Could be better:

  • Very large single dose of beta-alanine (highest risk of burning and tingling sensation)

  • Higher price per serving compared to most products in this rating 

Jacked Factory NITROSURGE
  • Item Form: Powder
  • Best For: Overall Exercise Performance, High-Intensity Exercise Performance, Muscular Endurance, Reducing Fatigue, Training Volume
  • Flavors: Cherry Limeade, Arctic White, Black Cherry, Blue Raspberry, Blueberry Lemonade, Cotton Candy, Fruit Punch, Grape, Green Apple, Natural Peach, Pineapple, Sour Peach Rings, Strawberry Margarita, Swoleberry, Watermelon
  • Caffeine: 180 mg
  • Special Ingredients: Beta-Alanine, Betaine, Citrulline
  • Serving Size: 8.3 g
  • Servings Per Container: 30 or 60
  • Company Founded: 2015
  • Recommended by Athletes: Bhuwan Chauhan, Jason Martinez, Mia Reyes
Jacked Factory NITROSURGE got an honorable second place and an overall high rating for its excellent composition of key and additional ingredients, good stimulating effect for beginners, affordable price and the largest selection of flavors of all the products presented here.

In composition and dosage of key ingredients, this product is very similar to Pre-Kaged Sport, which is located next door. At the same time, the cost of one serving of NUTRISURGE is slightly lower.

One serving contains 180 mg of caffeine, which is more than enough to get the expected stimulating effect and stay focused throughout the training session. This dose is not too little and not too much - an excellent ratio of effect / reduction of adverse reactions from caffeine. In addition to caffeine, this product contains 1.6 g of beta-alanine and 1.25 g of betaine, which help increase training capacity. Beta-alanine also helps reduce fatigue, and betaine helps maintain high intensity performance.
athlete shows his meal and jacked factory NITROSURGE pre workout

photo by vicksquiggles

NITROSURGE did not receive the maximum 10 points for stimulating effect due to the fact that BULK has a higher dose of caffeine and a better overall composition of ingredients. For example, this product contains citrulline at a dose of 3 g, which may not be enough to get a great pumping effect and additional benefits in the context of an overall improvement in training performance (the dose that showed an effect in trials is 6-8 g). However, if you are taking pre workout for the first time, this is a great product to start with.

As for the flavors, there are as many as 15 options to choose from! The cost per serving is $1 when you buy a 30 serving pack and less than $1 when you buy a 60 pack!

49.5Expert Score

Jacked Factory contains 1.6 g of beta-alanine and 1.25 g of betaine, which help increase training capacity. Beta-alanine also helps reduce fatigue, and betaine helps maintain high intensity performance.

Stimulation:
9.5
Taste/Flavor:
10
Label Transparency:
10
Caffeine:
10
Value for Money:
10

Positives:

  • The optimal dose of caffeine for beginners with a good stimulating effect

  • Relatively low single dose of beta-alanine (lower risk of paresthesia)
  • Contains betaine at the minimum effective dose (good for beginners)
  • The largest selection of flavors of all products in this rating
  • Very affordable price

Could be better:

  • There could be a little more citrulline

  • The flavours might not be to everyone’s liking

Pre-Kaged Sport
  • Item Form: Powder
  • Best For: High-Intensity Exercise Performance, Muscular Endurance, Training Volume, Reducing Fatigue
  • Flavors: Watermelon, Fruit Punch, Mango Lime, Glacier Grape
  • Caffeine: 188 mg
  • Special Ingredients: Beta-Alanine, Betaine, Citrulline
  • Serving Size: 13.1 g
  • Servings Per Container: 20
  • Company Founded: 2014
  • Recommended by Athletes: Michael Wittig, Mike Hildebrandt 
Pre-Kaged Sport was very close to the lead, but took an honorable third place due to a slightly lower dose of caffeine than BULK, as well as a dose of citrulline that is lower than that shown to be effective in trials (Pre-Kaged serving contains 3.5 g). Although it has the same number of points as second place, it has a higher price per serving, which is why it took third place.

One serving contains 188 mg of caffeine, as well as 1.6 g of beta-alanine and 1.25 g of betaine. From Pre-Kaged Sport you can expect a good stimulating effect and increasing the training volume. There is a lot of caffeine for beginners, but not too much, especially for people with good caffeine metabolism. Great option to get the desired effect without exceeding the limit of a single permissible dose of caffeine, which is 200 mg.
athlete shows her pre workout by kaged pre-kaged sport

photo by adizzle_c

Pre-Kaged Sport also contains a large dose of vitamins B6 and B12. Considering the general composition of the ingredients, the cost of one serving ($1.25) and the certification from a third party - this is a great pre workout powder for beginners!

49.5Expert Score

From Pre-Kaged Sport you can expect a good stimulating effect and increasing the training volume. There is a lot of caffeine for beginners, but not too much, especially for people with good caffeine metabolism.

Stimulation:
9.5
Taste/Flavor:
10
Label Transparency:
10
Caffeine:
10
Value for Money:
10

Positives:

  • Excellent stimulating effect (for beginners)

  • A dose of beta-alanine that may reduce the risk of burning and tingling

  • Contains betaine at the minimum effective dose (great for beginners)

  • A good ratio of price / composition of ingredients per portion

  • Informed Sport Certified

Could be better:

  • The overall ratio and dosage of ingredients is slightly worse than that of the leader of the rating

  • Low dose citrulline (the expected pumping effect may be lower)

  • A small selection of flavors

MR. HYDE SIGNATURE

  • Item Form: Powder
  • Best For: Overall Exercise Performance, High-Intensity Exercise Performance, Muscular Endurance, Training Volume, Reducing Fatigue
  • Flavors: Blue Razz, Lollipop Punch, Watermelon
  • Caffeine: 169 mg + 37 mg DiCaffeine Malate
  • Special Ingredients: Beta-Alanine, Creatine Monohydrate, Citrulline
  • Serving Size: 7.2 g
  • Servings Per Container: 60
  • Company Founded: 2012
  • Recommended by Athletes: Alex Erazo, Austin Esp, Geraint Whitcombe 

PROSUPPS Mr. Hyde Signature has the lowest price per serving on our list at just $37 for 60 servings, which is less than a dollar per serving. But this is not the only reason why this product took third place. For this money you will get a great set of ingredients with proven effectiveness. Let's call them the "Big Three" - caffeine, creatine and beta-alanine.

athlete shows his bottle of mr hyde prosupps pre workout

photo by leahs.squares

This pre-workout contains 169 mg of anhydrous caffeine, plus 37 mg in the form of DiCaffeine Malate. For this, he received 9.5 points in the “Stimulation” category (do not forget that this rating only considers products with a low-to-moderate concentration of caffeine). Also, in one serving you will find 2.5 grams of creatine monohydrate and 1.5 g of beta-alanine.


Mr. Hyde Signature contains a significant dose of vitamin B3 (niacin) and is third-party certified. This is an excellent product in terms of the ratio of price / composition of ingredients.

49Expert Score

Mr. Hyde Signature contains a significant dose of vitamin B3 (niacin) and is third-party certified. This is an excellent product in terms of the ratio of price / composition of ingredients.

Stimulation:
9.5
Taste/Flavor:
9.5
Label Transparency:
10
Caffeine:
10
Value for Money:
10

Positives:

  • Great ingredients composition

  • Contains beta-alanine in relatively low single dose (lower probability of paresthesia)

  • Lowest price per serving in this ranking

  • Informed Choice Certified

Could be better:

  • Contains a very low dose of citrulline

  • A small selection of flavors

  • Many users do not like that the product strongly stains the tongue and teeth


Optimum Nutrition Gold Standard Pre-Workout

  • Item Form: Powder
  • Best For: Overall Exercise Performance, High-Intensity Exercise Performance, Muscular Endurance, Reducing Fatigue, Training Volume
  • Flavors: Fruit Punch, Blueberry Lemonade, Green Apple, Watermelon
  • Caffeine: 175 mg
  • Special Ingredients: Beta-Alanine, Creatine, Citrulline
  • Serving Size: 10 g
  • Servings Per Container: 30
  • Company Founded: 1986
  • Recommended by Athletes: Taylor Fritz, Justin Jefferson, and Tunde Oyeneyin

Optimum Nutrition Gold Standard Pre-Workout is similar to the previous product in that it contains the same three key ingredients, but lacks citrulline.


A serving of caffeine with a dose of 175 mg can be an excellent balance between increasing physical performance and concentration on training sessions on the one hand, and reducing the likelihood of negative reactions on the other hand. A good product for beginners looking to get a training boost.

athlete shows his pack of optimum nutrition pre workout

photo by bluejin25

Creatine is in the form of monohydrate, which is the most studied form of this supplement. One serving contains a whopping 3 grams. Beta-alanine - 1.5 grams per serving. In addition to the key ingredients, this product also contains a large amount of B vitamins and a significant dose of vitamin D, which should be taken into account if you already take this vitamin in a separate supplement.


As for the flavors, there are 4 options: blueberry lemonade, fruit punch, green apple, and watermelon. Generally, Optimum Nutrition products don’t tend to have any issues with their flavors, so you don’t have to be concerned about that. At about $1 per serving, you can be sure you're getting a good bang for your buck.

49Expert Score

A serving of caffeine with a dose of 175 mg can be an excellent balance between increasing physical performance and concentration on training sessions on the one hand, and reducing the likelihood of negative reactions on the other hand.

Stimulation:
9.5
Taste/Flavor:
9.5
Label Transparency:
10
Caffeine:
10
Value for Money:
10

Positives:

  • Good ingredients breakdown for $1 per serving

  • 3 grams of creatine

  • Not too much beta-alanine per serving

  • Reputable brand

Could be better:

  • Low citrulline dose

  • Only few flavors to choose from 

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Naked Energy Pre-Workout Supplement

  • Item Form: Powder
  • Best For: Overall Exercise Performance, High-Intensity Exercise Performance, Muscular Endurance, Reducing Fatigue, Training Volume
  • Flavors: Unflavored, Fruit Punch, Citrus
  • Caffeine: 200 mg
  • Special Ingredients: Beta-Alanine, Creatine
  • Serving Size: 4.8 g (for unflavored) or 16 g
  • Servings Per Container: 50 for unflavored, 30 for flavored versions
  • Company Founded: 2014
  • Recommended by Athletes: Kaella Madix and Sunny Lee

Naked Energy Pre-Workout Supplement is a vegan-friendly pre-workout that aims to boost your strength, energy, and power so you can maximize your results in the gym.


This product has no artificial sweeteners, but for the same reason, to improve the taste, sweetened versions contain 6 or 9 grams of added sugar in the form of cane sugar. On the other hand, the unflavored version does not contain added sugar and other ingredients, but because of this the taste is not as appealing.


As for the formulation, you’re getting 2 grams of beta-alanine, 1 gram of creatine monohydrate, and 200 mg of caffeine with each serving, along with a few group B vitamins and vitamin C in high amounts. The dose of beta-alanine is a little bit high, which increases the risk of burning and tingling sensation. This is harmless, but very uncomfortable for some users.

athlete shows his bottle of naked energy pre workout

photo by mikegingerich

You can only pick between fruit punch, citrus, and unflavoured versions. Fruit punch is often the go-to flavor for pre-workouts, so it’s good that Naked Energy included that as one of their options. However, in general, the choice of flavors is very limited.


In terms of value for money, one serving of the unflavored version costs just under $1, while the sweetened version costs $1.50. However, Naked Energy only gets its high mark in this category if you buy the unflavored version.

48.5Expert Score

Naked Energy Pre-Workout Supplement is a vegan-friendly pre-workout that aims to boost your strength, energy, and power so you can maximize your results in the gym.

Stimulation:
10
Taste/Flavor:
9
Label Transparency:
10
Caffeine:
10
Value for Money:
9.5

Positives:

  • High stimulating effect due to 200 mg of caffeine

  • Contains 3 key ingredients with scientifically proven effectiveness

  • Excellent price / quality ratio for unflavored version 

  • Does not contain artificial sweeteners (if this important to you)

Could be better:

  • High risk of burning and tingling due to high dose of beta-alanine

  • Relatively high price for flavored versions

  • Very limited flavor options

Gorilla Mode Pre-Workout

  • Item Form: Powder
  • Best For: Overall Exercise Performance, High-Intensity Exercise Performance, Muscular Endurance, Reducing Fatigue, Training Volume
  • Flavors: Watermelon, Bombsicle, Cherry Blackout, Fruit Punch, Jungle Juice, Lemon Lime, Lemonade, Mango Peach, Mojo Mojito, Orange Crush, Tigers Blood, Volcano Burst
  • Caffeine: 175 mg
  • Special Ingredients: Creatine, Betaine, Citrulline
  • Serving Size: 15.4 g
  • Servings Per Container: 40
  • Company Founded: 2017
  • Recommended by Athletes: Eric Ogle, Kayla Manousselis

Gorilla Mode Pre-Workout ​​is another product with a variety of flavors to choose from. One serving contains the optimal dose of caffeine for beginners - 175 mg, as well as several additional ingredients, among which we can highlight creatine monohydrate and betaine. Betaine is contained in a suitable dose for a beginner, because the general range that has shown effectiveness in trials is 1.25-2.5 g. One serving of Gorilla Mode contains exactly 1.25 g.

On the other hand, like some products from our rating, Gorilla contains a dose of citrulline that is not optimal for getting the full effect. Although users still comment on the excellent pumping effect.
athlete shows his pack of gorilla pre workout

photo by the_irongoblin

It is also one of two products in our rating that does not contain beta-alanine. This is not a problem per se, because beta-alanine has a cumulative effect and does not necessarily need to be taken before training (even more so, it is better to take it with a meal). However, it's a standard ingredient in most top pre-workouts, so when you're shelling out your money, you're getting a few key crew members, and beta-alanine is usually one of them.


As for the cost per serving, it is $1.25, so despite the same overall rating as the Naked Energy, Gorilla Mope is placed below.


By the way, the packaging indicates the dosage for 1 and 2 scoops of this pre-workout. However, beginners should not take 2 scoops of this product at once, because the dose of caffeine will not just be large, but huge, with potential risks and side effects. Keep this in mind, especially if you choose the best starter pre workout for yourself.

48.5Expert Score

Gorilla contains a dose of citrulline that is not optimal for getting the full effect. Although users still comment on the excellent pumping effect.

Stimulation:
9
Taste/Flavor:
10
Label Transparency:
10
Caffeine:
10
Value for Money:
9.5

Positives:

  • Contains the optimal dose of caffeine for a beginner

  • Contains betaine at the minimum effective dose (good for beginners)

  • Contains 2.5 g of creatine monohydrate per serving

  • 12 flavors to choose from

Could be better:

  • Does not contain beta-alanine

  • There could be a little more citrulline

C4 Original Pre-Workout Powder

  • Item Form: Powder
  • Best For: Overall Exercise Performance, Muscular Endurance, Training Volume, Reducing Fatigue
  • Flavors: Cherry Limeade, Strawberry Watermelon, Grape, Watermelon, Frozen Bombsicle, Icy Blue Razz, Fruit Punch, Pink Lemonade, Strawberry Margarita
  • Caffeine: 150 mg
  • Special Ingredients: Creatine Nitrate, Beta-Alanine, Citrulline
  • Serving Size: 6 g
  • Servings per Container: 30 or 60
  • Company Founded: 2009
  • Recommended by Athletes: Suzette James, George Bamfo Jr., and Gio Reyna

Founded in 2009, C4 Original Pre-Workout Powder is one of the most well-established pre-workouts on the market. They don’t have an extensive ingredient list, but the key ingredients they do include are effective in fuelling energy, focus, and muscular endurance.

The key ingredients that assist with these qualities are 150 mg of caffeine, 1 gram of creatine nitrate and 1.6 grams of beta-alanine. On the one hand, 150 mg of caffeine is the smallest dose in our rating. On the other hand, this may be exactly the dose with which a beginner should start.
athlete shows his bottle of cellucor pre workout

In addition to the basic ingredients, the product contains a large dose of vitamin C and three B vitamins, which is a good bonus.


There are plenty of flavor options for you to try. These include cherry limeade, strawberry watermelon, grape, watermelon, frozen bombsicle, ice blue razz, and fruit punch. Some people have found it slightly clumpy after mixing, however. But for the actual flavor, the ice blue razz and fruit punch seemed to be the two most liked.


The 30-serving option ends up being about $1 per serving, so that’s pretty good. Overall, despite its position in this rating, C4 is a very good pre workout to start with.

47.5Expert Score

C4 Cellucor pre-workouts have an extensive ingredient list, but the key ingredients they do include are effective in fuelling energy, focus, and muscular endurance.

Stimulation:
9
Taste/Flavor:
9.5
Label Transparency:
10
Caffeine:
9
Value for Money:
10

Positives:

  • Includes “Big Three”: caffeine, creatine and beta-alanine

  • Good choice for beginner due to small dose of caffeine

  • Affordable price per serving

  • Reputable brand

Could be better:

  • Lower stimulating effect compared to other products from this list

  • Contains very little citrulline

4 GAUGE Pre Workout

  • Item Form: Powder
  • Best For: Overall Exercise Performance, Muscular Endurance, Pumping Effect, Reducing Fatigue
  • Flavors: Pina Colada, Frozen Lemonade, Fruit Blast
  • Caffeine: 150 mg
  • Special Ingredients: Creatine, Citrulline
  • Serving Size: 14 g
  • Servings Per Container: 20
  • Company Founded: No Info
  • Recommended by Athletes: Alanarany

Last but not least is 4 GAUGE Pre Workout, which contains a combo of three main ingredients - caffeine, creatine and citrulline. If we were to rate packaging design, this product would definitely take first place!

Like the previous product, 4 GAUGE has the smallest dose of caffeine - 150 mg, which can be considered both a disadvantage and an advantage. For a beginner, this may be what is needed. For someone who already has experience taking pre-workouts, this may not be enough.
athlete shows his bottle of 4 gauge pre workout

photo by alanarany

On the other hand, this product contains 6 grams of citrulline, which has been shown to be effective in trials. With 4 GAUGE you can count on a good pumping effect and overall improvement in athletic performance. Also, a serving contains 1 gram of creatine monohydrate, which should be considered in the total dosage of this supplement if you take it separately.


This is the second product in our rating that does not contain beta-alanine. The cost of one serving is $2.25, making 4 GAUGE the most expensive of all the supplements on this list.

46.5Expert Score

With 4 GAUGE you can count on a good pumping effect and overall improvement in athletic performance. Also, a serving contains 1 gram of creatine monohydrate, which should be considered in the total dosage of this supplement if you take it separately.

Stimulation:
9
Taste/Flavor:
10
Label Transparency:
10
Caffeine:
9
Value for Money:
8.5

Positives:

  • Good choice for beginners due to moderate dose of caffeine (mild stimulating effect)

  • Contains needed dose of citrulline for a pronounced pumping effect

Could be better:

  • Does not contain beta-alanine

  • Only 3 flavor options

  • Expensive price per serving

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Why Do Beginners Need Pre-Workout?

Better Athletic Performance + Focus 

If you have already mastered the technique of performing strength exercises, have a well-planned training program, according to which you train for at least 6-12 months, it may be time to try your first pre workout for starters, which will give an additional boost of energy. The main goal of pre-workouts is to provide a boost of energy, increase overall athletic performance, muscular endurance, and improve focus during strength training sessions.

Helps Muscle Gain and Strength

Pre-workouts help increase strength and build muscle mass through several mechanisms that are mediated by the action of the ingredients:

  • Ability to generate more muscle effort
  • Ability to perform a greater volume of high-intensity work
  • Ability to reduce the rating of perceived exertion during high intensity training and resist fatigue

Note that a large number of pre-workouts contain creatine, which is the most studied and effective supplement on the sports nutrition market, especially for those who want to increase strength and build muscle mass. Although it is not a required pre-workout ingredient, it is often found in dosages of 1-3 grams per serving. This should be considered in the total dose of creatine if you take it separately. Recommended daily dose is 3-5 g (without the loading phase).

athlete ready to start training holding pre workout

How to Find the Best Pre-Workout for Beginners?

Key Ingredients 

The key ingredient is caffeine, so there are no products in this ranking without this central nervous system stimulant. Caffeine benefits athletic performance for short-term high-intensity exercise and endurance-based activities, it also helps to stay focused and reduce perception of fatigue.

In addition to caffeine, most often pre-workouts contain beta-alanine, betaine, citrulline, and a few other ingredients. They can work separately and / or in synergy with other ingredients.

Ingredients Dose 

If you are taking pre workout for the first time, it is important to choose a product with a low-to-moderate dose of caffeine per serving. A good dose is 150-170 mg, but the highest (for beginners) is around 200 mg of caffeine. It is for this reason that only products with a maximum dose of caffeine per serving of +/- 200 mg were included in this ranking. We highly recommend avoiding pre-workouts with high caffeine per serving. If you are a beginner, do not exceed the dose of +/- 200 mg!

By the way, the minimum effective dose can be 2 mg of caffeine per 1 kg of body weight. In general, when choosing a suitable product, you can be guided by body weight and individual reaction to caffeine. If you are a woman or a man with small stature, it is better to start with 150 mg. If you are a big man and feel great after several cups of coffee a day, you can choose the leader of our rating with a relatively high dose of caffeine and additional ingredients. Consider the total daily dose of caffeine from all sources, including coffee and tea. Remember that the maximum daily allowance for a healthy adult is 400 mg.

Also, some of the ingredients are often contained in dosages that are not enough to expect an optimal effect. This is often the case with citrulline, which can improve overall athletic performance and enhance pumping effect if its dosage is sufficient. Only 2 products from our rating - BULK and 4 GAUGE - contain citrulline in sufficient quantities to count on the best pumping effect.
athlete drinking pre workout before training

Reputable Brand + Third Party Testing 

The supplement industry can sometimes get a bad reputation from products that haven’t been properly tested or those that include banned substances in their ingredients without listing them on the label. To minimize risks, especially as a beginner, we recommend:
  1. Buy supplements only from well-known brands with a good reputation,
  2. See if the product has certification from a third party that tests sports supplements for the absence of prohibited substances (Informed Sport or NSF International).

What to Avoid

If you are taking pre workout for the first time, it is important to choose a product with a low-to-moderate dose of caffeine per serving. Don't be in a rush to immediately buy supplements that contain more than 200 mg of caffeine per serving.


Also, if pre-workout contains a significant amount of added sugar, for example, 7-9 grams per serving, it is better to look for a worthy alternative with zero to few grams of added sugar per serving.

Pre-Workout Tips for Beginners

Pre-workout can be consumed either in powder or pill form. With the powder, simply mix it with the water (look for recommendations specified on the packaging) and take it around 30 minutes before workout.

athlete and pre workout before training

FAQ

Is it good to take pre-workout for beginners?

Taking this type of supplement right from the start of your training journey is not a good idea. However, if you have been training regularly for at least 6 months (preferably 12 months), have mastered the exercise technique and already have a sufficient training volume, then you can try your first pre-workout with a small dose of caffeine.

What makes a beginner pre-workout different?

It mainly has to do with the quantity and specific dose of ingredients. Best beginner pre workout has a low to moderate dose of caffeine and does not contain a huge list of additional ingredients.

Are there any risks of taking pre-workout on an empty stomach?

Considering the composition of the ingredients, this is not a good idea. At least not for everyone. You're getting a rush of caffeinated energy in concentrated form, which can be too much when training on an empty stomach. You can feel light-headed, jittery, and even nauseous. But you want a controlled boost of energy, not a horse you can't tame. Therefore, it is better to have at least a small snack.

Conclusion

Pre workout powder for beginners with a mild-to-moderate stimulating effect can give an additional boost of energy, improve athletic performance and help stay focused during your workout sessions.

The leader of our ranking is Transparent Labs Bulk Pre-Training Formula. It is best suited for beginners who have at least 6 months of regular training experience. Count on a very good stimulating effect, increase in strength and training capacity, as well as excellent pumping.

What’s the best benefit of pre-workout in your opinion? Let’s discuss this in the comment section!

References:

  • Caffeine: How much is too much? // Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
  • International society of sports nutrition position stand: caffeine and exercise performance // PubMed: https://pubmed.ncbi.nlm.nih.gov/33388079/
  • Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study // National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7664913/
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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.