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July 22, 2021 • 2 min read Pre-workout supplements have become a training staple on a par with protein powder, and with good reason—they're effective and easy to use. So easy to use, in fact, that the very name tells you exactly when to take it. In light of that See-Spot-Run simplicity, how could someone mess up their pre-workout? You'd be surprised. Make sure you're not making any of these mistakes when it comes to this popular supplement category. Mistake 1: Your Timing is off (Seriously)I often see people drinking their pre-workout as they're walking into the gym. Most of the active ingredients in your pre-workout drink take 30-60 minutes to reach peak levels in your blood. If you wait until you reach the gym to take it, you'll be well into your second or third exercise before the full effects kick in. And if you think taking your pre-workout too early will leave you short on energy halfway through your workout, think again. Most pre-workouts are stimulant based, and that stim is usually caffeine. It takes your body 3-5 hours to cut the concentration of caffeine in your blood in half. So if you have it anywhere from 30 minutes to an hour before your workout, you're getting the full benefit from it. A bigger concern should be whether you're taking it too late, especially if you work out in the late afternoon or early evening, If you do, you may have trouble falling asleep afterward. Mistake 2: You're Taking it on an Empty StomachIf you ever drink coffee on an empty stomach, you know the feeling: light-headed, jittery, and sometimes even nauseous. If you drink a pre-workout with 200-300 milligrams of caffeine without eating anything, you can feel exactly the same way. Having a small meal 30-60 minutes before you take your pre-workout can help minimize side effects like these—plus, those extra nutrients will help you push through your workout. If you're concerned that taking pre-workout on a full stomach will reduce its potency, don't eat a meal with a lot of fiber in it. Avoid whole grains, raw fruit, nuts and seeds, and raw vegetables. Mistake 3: Your Pre-workout is Missing Some Basic IngredientsThere are lots of great pre-workouts to choose from these days. There are also lots of less-than-great pre-workouts—often the ones with more ingredients than you can count on your fingers. A long list of ingredients probably includes fillers, or such small quantities of important ingredients that a single dose won't do you much good. My advice is to stick with basic ingredients. Whether you pick your pre-workout based on flavor, label, or brand name, just make sure it has the following ingredients:
About the AuthorYou can't expect to turn up to every workout feeling 100%. Sometimes, you'll go to the gym feeling tired, lethargic and unmotivated, and if that sounds familiar, finding the best pre-workout may be all that's needed to alleviate your training lull. Don't believe in the power of pre-workout? Well, a study published in the Journal of theInternational Society of Sports Nutrition reported that combining pre-workout with HIIT workouts resulted in significant increases in VO2 max, training volume and lean body mass while also speeding up the rate at which moderately trained recreational athletes lost body fat. Still, if you decide to get in on the pre-workout action yourself, you'll want to know how to do it safely and smartly. That's why we've created a one-stop guide to the best pre-workout supplements that includes everything from a professional sports nutritionist's opinion to the pros and cons of supplementing your nutrition. You'll find a guide to the products that can give you a natural pre-workout boost as well as the best pre-workout supplements of 2022, as tested by the Men’s Health Lab. Best of all, the Black Friday deals have arrived, allowing you to save big and stock up on lifters’ favourite pick-me-up. Right now, you can get a massive 40% off our winning pre-workout! Keep coming back to this page to snap up some bargains on your favourite brands – we'll be updating it as the discounts roll in.
What Does Pre-Workout Do?If you don't fuel yourself properly before exercises or hard workouts, you'll be less energised, weaker and will fatigue faster than normal. That's a fact. Pre-workout is designed to help fight this, to help you keep going harder and for longer. So while the supplement can be taken in a variety of formats — from meals to shakes to pills and more — they're all designed to boost energy levels and increase focus. For many, pre-workout supplements are usually mixed with a drink and taken around 30 minutes before the beginning of a workout. That's because, by supplying your body with extra carbohydrates, the glucose in the pre-workout helps raise blood sugar levels and supply additional energy during a workout. In short, they're much more energising than a banana, shot of espresso or a black coffee. This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site. What's in My Pre-Workout and Is It Safe?As a pre-workout is designed to help you cruise through a particularly tough workout, it shouldn't be a surprise to learn that they supply your system with sugar, caffeine and other energy-boosting stimulants. But it pays to read the ingredients label before you invest in a fresh pot of pre-workout. Caffeine is the key ingredient to look out for as the content can vary from mild to way too much, and in extreme cases, high levels of caffeine can cause some pretty serious health issues like anxiety, insomnia and high blood pressure.
itakdalee For most men, however, pre-workout is a safe supplement to take, but, even at the safe end of the spectrum, its side effects can still cause jitters, itching and interrupted sleep, which are harmless but still uncomfortable. Our advice: if you're new to pre-workout, go for half doses to begin with and see how your body reacts. What Pre-Workout Ingredients Should I Look Out For?Creatine Monohydrate: A popular supplement among gym-goers, creatine is included in many pre-workouts due to its potential to increase muscle power and performance during training. BCAAs: Branch chain amino acids have been found to improve endurance during a workout and increase strength by maintaining cellular energy and supporting protein synthesis. Taurine: Found in various animal meats, taurine is a sulfonic acid that contributes to the metabolism of fats and fights oxidative stress during workouts. B-vitamins: Vitamins B1, B2 B5, and B6 all play important roles in energy production and efficiency, while Vitamin B12 supports blood production and Vitamin B3 boosts DNA repair and promote healthier skin. NO2-boosters (ex. Arginine, Citrulline): Arginine, for example, is a nitrogen dioxide booster and an amino acid that acts as a 'vasodilator'. Essentially, arginine (and other similar nitrogen dioxide supplements) expand your veins and arteries, making it easier for blood to flow around your body, delivering nutrients quicker and more efficiently. What Pre-Workout Ingredients Should I Avoid?Research published in Food and Chemical Toxicologycited that 400mg of caffeine a day is the upper limit for adults. What does this mean to you? One cup of instant coffee contains 60-80mg of caffeine, but high street flat whites contain anything between 65mg (Pret-a-Manger) and 160mg at Starbucks. Some pre-workout brands spill over the recommended daily dose. ProSupps Mr Hyde NitroX pre-workout, for example, houses an uncomfortable 410mg of caffeine in a 7.5g scoop. As sports nutritionist Matt Lovell points out, there are definitely some pre-workout products that you should actively avoid. "I would say any speed cousins, amphetamine cousins. Some pre-workouts basically contain ecstasy. Or close to it," he says. Is Pre-Workout Dangerous?Broadly speaking, pre-workout supplements — like the products we've listed below — are safe to take on a regular basis when following the manufacturer's instructions. Of course, when it comes to ingesting caffeine, we all have different thresholds and, with some brands tipping over a sensible limit of caffeine content, it can become a risky game. Research published in the Food and Chemical Toxicology journal cites that 400mg a day — that's around two to three cups of coffee — as the upper limits for adults, so be sure to check the per-serving caffeine content of your chosen pre-workout during your next supplement top-up. Concerned about the side effects of pre-workout? Read on mack2happyGetty Images How Long Does Pre-Workout Take to Kick In?When you start your workout, you want to hit the ground running. You don't want to be waiting around for your pre-workout to kick in, so it pays to find the sweet spot to take it. For most people, the ideal time to take you pre-workout is around 30 minutes to one hour before your workout — this should give the supplement enough time to hit your bloodstream and amp you up ahead of your session. Something to consider, however, is the 'half life' of caffeine. Generally, caffeine has a half-life of around three to seven hours after ingestion. If you're used to training in the evenings, you want to take half the recommended dose or swap it out for a pre-workout alternative. We've listed a few below. This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site. When Should I Take Pre-Workout?The all important question: if you're going to boost your performance with pre-workout, when is the optimum time to take it? Well, like we've mentioned, most people take pre-workout around 30 minutes to one hour before they workout, but just because it's called pre-workout that doesn't necessarily mean you have to take it prior to your workout. "For longer sessions," says Lovell, "you could delay until an hour into the session." Always refer to the label of your pre-workout for specifics. Should I Take Pre-Workout Every Day?If you continue to take pre-workout on a regular basis, your body can build up a tolerance to its effects, which is why Lovell advises cycling the supplement, or coming off it for six to eight weeks at a time to give your body a chance to reset. "Cycling is the way forwards," he says. "Also get some stimulant-free ones [that] you can use most days or just some plain old tyrosine which is a very good budget pre-workout." Many athletes and fitness professionals use coffee as a pre-workout Oscar WongGetty Images Can I Use Coffee as a Pre-Workout?As we've mentioned, coffee and pre-workout share a common primary ingredient — caffeine. Found to have an effect on improving athletic performance, coffee also doesn't contain the additives and additional ingredients that other pre-workout supplements may have. Studies have shown that caffeine concentration peaks at about 45 minutes after ingestion, with effects lessening thereafter. Simply put — yes, you can use coffee as a pre-workout. The Pros and Cons of Taking Pre-WorkoutPros
Cons
Men's Health Lab ApprovedTo help you find the best pre-workout supplement — whether you’re looking for a powerful energy kick or a gentle caffeine-free boost — we recruited a panel of fitness enthusiasts to put a range of market-leading products to the test as part of the 2022 Men's Health Sports Nutrition Awards. This involved trialling them over a period of four weeks, before rating them based on a variety of factors including taste, texture, clarity of instructions, ease of use and, of course, their impact on energy and performance in the gym. The products with the esteemed Sports Nutrition Awards logo are our winners, while those stamped with the MH Lab Approved logo are our runners-up and have also passed our rigorous assessments. Additionally, our editors have handpicked some pre-workouts that have kept them energised on those days when motivation was lacking. Check out the best pre-workout supplements below... The Best Pre-Workouts to Buy in 2022
Best all-rounder Bulk Elevate Pre-Workout Bulk Elevate Pre-workoutGive your AM reps a fighting chance with Bulk’s ultimate pre-workout formula. Fruity and sweet, its strong mix of ingredients include an optimal dose of vitamin B6 to see off those sluggish mornings. The caffeine gave our testers a noticeable energy boost and they found the light berry flavour enjoyable and refreshing.
Best for flavour Optimum Nutrition Gold Standard Pre-Workout Optimum Nutrition optimumnutrition.com £29.99 Optimum Nutrition Gold Standard Pre-WorkoutThis pre-workout got the gold seal of approval from our panel for its thorough nutritional info and easy-blend formula (no unpleasant powder residue, here). The recommended 400ml serving means you’ll stay well hydrated throughout your gym session, while the refreshing tropical flavour makes it easy to guzzle.
Best for cardio Raze Extreme High Performance Pre-Workout The Protein Works theproteinworks.com Raze Extreme High Performance Pre-WorkoutProviding a “turbo boost of energy”, according to our testers, this pre-workout is a must for long distance runners and endurance athletes. It’s easy to use – simply mix with water – and contains 200mg caffeine, 3.5g creatine (to help avoid injury), 3.5g beta alanine (to aid against lactic acid build up and delay muscle fatigue) and EnXtra® (to intensify the effects of the caffeine). It also features a blend of vitamins C, B6, B9 and B12 to help combat tiredness. The impact on our panel's performance was undeniable, facilitating faster, further runs.
Best for tired days THE Pre-Workout Myprotein myprotein.com £32.49 Myprotein THE Pre-WorkoutUse code 'CYBER' to get up to 50% off Don’t let the electric blue colour of this pre-workout put you off. With 175mg natural caffeine from guarana and green tea extracts, plus creatine, L-glutamine and vitamin B6, it contains a host of energy-boosting ingredients to get you in gear for your workout. It made a big impression on our testers, who said it delivered a surge of energy before their sessions and aided with post-workout recovery. It also scored top points for its mixability and texture, which made it quick and easy to gulp down. The blue raspberry flavour is one for sweet tooths, while grape is a popular choice too.
Best for chocolate lovers Elite Meal Replacement: Cacao 33Fuel Elite Meal Replacement CacaoIf you like chocolate, you’ll love this rich, sweet pre-workout with an earthy cocoa flavour. Made with organic gluten-free oats, pumpkin protein, chia seeds, flax seeds, goji berries and much more, it’s noticeably heavier than the other products on our list. That said, it still tastes great —our testers likened it to a decadent chocolate milkshake when blended with milk. It’s suitable for both pre- and post-exercise consumption, so if you’re after a filling, delicious drink to give you an edge in your workouts, give it a go.
Best for a caffeine hit Pre-Combat: Very Berry Battle Ready Fuel battlereadyfuel.com £29.99 Battle Ready Fuel Pre-CombatIf you’re sensitive to caffeine, keep scrolling, as Battle Ready Fuel’s pre-workout contains a whopping 200mg of the stuff to push you harder through your training. You’ll also find a potent blend of vitamins, minerals and amino acids on the ingredients list, which the brand claims will increase endurance, boost energy levels and even improve cognitive performance. The powder dissolved effectively in water to produce a smooth drink for our testers, who rated its tangy berry flavour – none of that artificial sweetness commonly found in sports supplements. Overall, this is a strong pre-workout option for caffeine aficionados.
Best pre-workout for high-energy activities C4 Original Pre-workout Cellucor C4 Original Pre-WorkoutBacked by man-mountain and three-time CrossFit Games champion Mat Fraser, Cellucor's C4 pre-workout is America's #1 pre-workout. Cellucor uses an in-house product development team alongside athlete
feedback to create its C4 pre-workout.
Best caffeine-free pre-workout Pre-Workout Caffeine Free Bulk Pre-Workout, Caffeine-FreeIf you're concerned about the caffeine content of your pre-workout, Bulk's caffeine-free pre-workout is a safer bet. Offering similar benefits to conventional pre-workout supplements, this contains 5g BCAAs and 3g of creatine monohydrate.
Best pre-workout for flavour 50 Calibre Pre-Workout Berry Blast Grenade 50 Calibre Pre-WorkoutExplosive! Energy! During! Workouts! Grenade's 50 Calibre Pre-workout, with its battle-hardened style, is another favourite among lifters. With a goal to include every possible natural component that aids performance — including theobroma and beet extract — it comes in berry, cola and lemon flavour. Pre-Workout Gels and TabletsFinding the right pre-workout isn't always about finding the powder that suits you. Rather, there are plenty of alternative pre-workout options that you can take before your next training session. For example, there are pre-workout gels, pre-workout pills, pre-workout capsules and pre-workout drinks. We've put a few below:
Pre-Workout Gel [Option : Box of 12; Flavour : Tropical Storm] Myprotein myprotein.com £17.99 If you don't want to be guzzling another fitness-centric drink from a protein shaker, pre-workout gel could be the fix you're after.
Optimum Nutrition Gold Standard Pre-Workout Shot Optimum Nutrition amazon.co.uk £19.99 Prefer your pre-workout in shot form? Optimum Nutrition's Gold Standard pre-workout shot is the best we've tasted in a while.
Grenade Black Ops 100 Capsules Grenade hollandandbarrett.com While not strictly a pre-workout capsule, Grenade's Black Ops capsules use caffeine for focus and green tea extract for fat-loss support. Ideal if you're in a calorie deficit.
Red-Cell™ The Protein Works theproteinworks.com Made with green coffee extract, caffeine, Vitamin B6 and cayenne extract, Red-Cell is ideal as a pre-workout or as part of a weight loss programme.
Command Cans 6 Pack - Blue Raspberry Myprotein myprotein.com £13.99 Usually marketed at gamers, Myprotein's 'Command' energy drink is designed to give you focus and balance out your energy levels during your next session. Your One-Stop Supplement GuideNatural Pre-Workouts Probuxtor Coffee: A cup of black coffee (with or without sugar) before your workout is a great way to up your energy levels. margouillatphotos Bananas: Rich in starchy carbohydrates, one banana will contain around 14g of sugar, made of glucose and fructose – two sugar types that are ideal for athletic performance. Similarly, bananas are rich in potassium and magnesium, providing electrolytes to your body that — when lost — will cause muscle cramps and fatigue, so it's best to keep your levels topped-up. Each banana will contain around 20-27g of carbohydrates, fuelling your muscles before strenuous exercise.
Vita Coco Natural Coconut Water Vita Coco Holland & Barrett £1.99 Coconut Water: Like bananas, coconut water is naturally full of electrolytes. With an improper electrolyte balance leading to muscle cramps, stiffness, nausea, headaches and fatigue, drinking coconut water will help top up your body's electrolyte supply. You'll want to ditch your energy drink too, because coconut water contains more nutrients per serving and up to 25% fewer calories when compared to market-leading sports drinks. Edward Cooper Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Priyankaa Joshi Priyankaa is our health and fitness writer, specialising in expert-tested reviews and roundups on the latest health and fitness products. Can I take preProduct makers say pre-workouts can keep you focused, give you energy, and improve your overall performance. The main ingredient behind these promises is high levels of caffeine. Pre-workout supplements have a range of 150 mg to 300 mg of caffeine per serving. This equals about three cups of coffee.
Can I use preIf your pre-workout supplement contains caffeine or other stimulants, it may inhibit your ability to fall asleep or stay asleep. Unless you have a high tolerance for caffeine, pre-workout will likely affect your sleep if taken too close to when you go to bed.
Can you take preThe simple answer is yes, you can take pre-workout at any time. However, the best time to take pre-workout is about 30 minutes before your workout. This will give your body enough time to absorb the nutrients and provide you with the energy you need to power through your workout.
When should you not take preCaffeine can last anywhere from 3-5 hours. With that being said, if you plan on Jumping into bed around 11 pm, you shouldn't take your pre-workout supplements after 6 pm or they might affect your sleep.
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