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7 best pre-workout supplements for a boost of energy, approved by nutritionists
Need an extra hit before exercise?
Tested by Kim HawleyHealth and Fitness Tester
If you need an extra burst of energy to get you off the sofa and into the gym or to that exercise class, but don’t fancy downing a coffee, a pre-workout supplement could be the perfect solution. Because if any flavour is going to kick you into action, it’s got to be lemon sherbet, right?
But, with so many options on the market, each promising to boost your energy and endurance levels and take your workouts to the next level, finding the right one for you can feel overwhelming.
So, the Good Housekeeping Institute recruited a panel of sports nutritionists to help us put a range of market-leading supplements to the test. From caffeine-packed shots to gentle, beginner-friendly drinks, there’s a pre-workout for you on our list.
Here are our winners at a glance below but scroll on for our full reviews.
Best pre workout supplements
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Best pre-workout powder
The Protein Works Raze Extreme High-Performance Pre-Workout: Blue Raspberry
Read review
What is pre-workout?
A pre-workout supplement can come in different forms, including powders, bars, shakes or gummies. They are all designed to be consumed 20-30 minutes before exercise, to give you an extra boost of energy to get you through your workout.
“A pre-workout supplement is generally designed to improve training performance by increasing energy and alertness and reducing or delaying fatigue, explains Rachel Butcher, a qualified performance nutritionist at Third Space.
“Prior to training, there are a few things required to optimise performance, including carbohydrates, protein, electrolytes and potentially caffeine, and most pre-workout supplements will include a combination of these.”
“The carbohydrates are for energy, protein for muscle protein synthesis and cellular repair and the caffeine for alertness and delaying the feeling of fatigue,” she adds.
Many pre-workout supplements also contain other added ingredients, such as amino acids and vitamins, which contribute to enhancing performance and recovery.
What are the benefits of pre-workout?
Improved endurance: Most of us will know how coffee can carry us through the day. Well, that's also the case for a pre-workout and your gym session. It gives you that extra kick of energy needed to get through those last reps.
Improved focus: As well as physical endurance, mental cognition plays a vital role in your workouts, helping to optimise performance. Caffeine and other ingredients such as vitamin B6 work to reduce fatigue and improve focus.
When should you take pre-workout?
Most brands advise taking pre-workout around 20-30 minutes before your session for an optimal energy boost.
If you’re heading to the gym straight after work, it may be more convenient to put a premixed shot or bar in your bag. But there are also powder tubs on our list, which may be a better option when you’re going to the gym from home.
Is pre-workout safe for everyone?
Pre-workout is considered safe for most adults, but the impact can vary according to the individual. It’s useful to consider how your body reacts to other caffeinated drinks, such as coffee, for example.
Those who are sensitive to caffeine may experience a jittery feeling, alongside an increased heart rate, anxiety, upset stomach or headaches, so it’s important to be careful with dosage if you are prone to any of these symptoms.
It’s also not advisable for those with health concerns such as heart conditions, anxiety and insomnia. If you’re unsure whether pre-workout is right for you, always speak to your doctor. As with most supplements, pre-workout isn’t essential if you enjoy a healthy, balanced diet, but it’s a quick, convenient way of getting an extra hit of energy when you need it.
“Caffeine is particularly widely researched and is effective in keeping you energised and focused by stimulating the nervous system,” Butler explains. “It has also been shown to reduce the rate of perceived pain during exercise, allowing us to work harder.”
“However, even if an active ingredient is shown to be effective in research, every individual has different requirements, and will respond differently, so there is no one-size-fits-all approach,” she adds.
How we test
To help us determine which pre-workouts packed the most punch, we called in four sports nutritionists – Sinead Roberts, Lee Amico, Rob Hobson, and Tai Ibitoye.
They judged each product based on its nutritional make-up, the quality of the ingredients and its formulation in line with its intended use. Only the ones that met their standards went on for further testing.
In the GHI lab, with the help of our expert panel of fitness experts and editors, each product was rated on flavour, texture, ease of use, as well as the impact it had on athletic performance.
We removed any branding or other identifiable factors to make sure results were as honest and unbiased as possible, as well as following the exact serving instructions from the manufacturers. We then gathered the feedback to award each product a final score.
If you’re looking for an extra bit of motivation to achieve your fitness goals, these are the best pre-workout supplements to shop now.
MyVitamins Pre-Workout Gummies: Blueberry (60 gummies)
Score: 96/100
Most pre-workouts come in powder form, but MyVitamins has created easy-to-chew gummies instead, which went down a treat with our testing panel.
Each gummy contains a low dose of caffeine, which means you can easily control how much you consume, and you needn’t worry about getting the jitters. Testers liked that you could tailor the dosage to your workout.
As well as an energy boost from the caffeine, the gummies contain vitamins B6 and B3, which both work to reduce fatigue. Testers said they were a quick, convenient way of getting a much-needed energy boost, without having to faff around with any shakers.
Key specifications
| Caffeine content | 20mg per gummy |
|---|---|
| Flavours available | Blueberry |
| Serving size | Up to four gummies a day |
Optimum Nutrition Gold Standard Pre-Workout Shot: Mixed Berry
Score: 92/100
This pre-mixed shot from Optimum Nutrition is another super-simple way to get an energy boost in before your session. Despite the name, the small drink doesn’t need to be consumed all at once; instead, it can be sipped throughout your session, which is a good way of controlling your levels of caffeine.
The mixed berry flavour tastes good too – it’s strong but not overly artificial. One of our panel members even likened it to a Tangfastic sweet.
Key specifications
| Caffeine content | 175mg |
|---|---|
| Flavours available | Cola, lemon lime, mixed berries |
| Serving size | 60ml |
Score: 92/100
Another handy shot that came out on top with our panel. Though small, it’s packed with beneficial ingredients such as beta-alanine, which helps to increase muscle endurance during high-intensity exercise, and a mighty 200mg dose of caffeine. Testers liked the intense tropical flavouring as well, which sufficiently masked any taste of stimulants.
Not only does it taste good, but it looks good, with testers praising the well-designed bottle that can be chucked in your gym bag.
Key specifications
| Caffeine content | 200mg |
|---|---|
| Flavours available | Tropical sourz, Blue Raspberry, Lemon & Lime |
| Serving size | 60ml |
Score: 91/100
If you’re after something with a little more substance, this bar from VOOM doubles as a pre-workout boost and snack. It’s made up of four fudgy cubes, delivering 100mg of caffeine disguised in a natural orange flavour. It also contains 47g of carbohydrates for an additional energy kick when you need it.
The cubes mean you can control the amount of caffeine you consume, which our panel liked. They found it provided a sufficient sustained energy release. Take a bite 20-30 minutes before getting to the gym to put some va-va-voom into your workout.
Key specifications
| Caffeine content | 150mg |
|---|---|
| Flavours available | Orange |
| Serving size | 47g |
The Protein Works Raze Extreme High-Performance Pre-Workout: Blue Raspberry
Score: 90/100
As the name may suggest, this is a high-performing pre-workout blend, designed to give you a much-needed kick when you’re flagging.
With 200mg of caffeine (the equivalent to two cups of instant coffee), it provides a significant kick, making this one for serious athletes. The blend also contains fatigue-reducing vitamin B6, B9, which increases the body’s oxygen intake, and B12, which helps with DNA synthesis to support muscle recovery.
Testers found the flavour very strong, which some enjoyed, while others thought it was too sweet. We tested the blue raspberry flavour, but there’s also fruit punch or watermelon to enjoy.
Key specifications
| Caffeine content (per serving): | 200mg |
|---|---|
| Flavours available | Blue raspberry, fruit punch, watermelon |
| Serving size | 12g |
Score: 86/100
This is another one that’s best for those accustomed to using pre-workout, or who need a big energy boost to get them through some serious reps, as it contains 200mg of caffeine.
Other key ingredients include creatine, which has been shown to increase muscle mass when taken consistently. It also has added beta alanine, which helps in the production of carnosine – a compound that enhances muscle endurance during exercise.
The lemon sherbet flavour will undoubtedly kick you into action. However, some testers found the taste slightly too strong, so it will depend on your personal preference.
Key specifications
| Caffeine content: | 200mg |
|---|---|
| Flavours available | Lemon sherbet |
| Serving size | 1 scoop = 10g |
Score: 83/100
MyPro’s offering helps to minimise tiredness and give you a much-needed hit of energy thanks to the potent combination of caffeine and vitamin B6, which helps the body convert food into energy. To complete the holy trinity, there’s also creatine, which helps to build muscle mass.
The generous 30 servings come in a tub, which is convenient for storing in your gym bag. We tested the orange, mango and passionfruit flavours, with one tester describing them as “berroca-esque”.
Key specifications
| Caffeine content | 200mg |
|---|---|
| Flavours available | Orange, Mango, Passionfruit, Blue Raspberry, Cola, Lemon Sherbet |
| Serving size | One scoop = 15.5g |
The verdict on the best pre-workout supplements
With no mixing or shaker required, our winner, MyVitamin's Pre-Workout Gummies, provides a quick and convenient burst of energy on the go. They contain just 20g of caffeine per gummy, which makes them ideal for those who want a more controlled dosage or who are sensitive to caffeine.
When you do need a stronger boost to push you through your workouts, the Raze Extreme High-Performance powder from Protein Works is the one for you. At 200mg of caffeine per serving, you’ll be ticking off your PBs in no time.
After something a little more satiating? Then a Voom Pocket Rocket Energy Bar is the perfect fudgy, orange-y pre-workout treat.
Why trust the Good Housekeeping Institute?
We’ve been testing products at the Good Housekeeping Institute for over 100 years, from rowing machines and treadmills to vacuum cleaners and hair dryers.
Alongside input from four sports nutritionists, our health and wellness tester Kim Hawley led the review of pre-workouts. With over 30 years’ experience in the fitness industry and a nutrition qualification, she knows what makes a great pre-workout. She also liaises closely with our at-home panel of testers to make sure feedback is free from bias and focuses on the most important factors.
Our lifestyle writer Madeleine Evans has written about hundreds of wellness products. She worked with Kim and the testing team to analyse the results and turn them into the most accurate and helpful reviews possible.
Madeleine is our Lifestyle Writer, specialising in expert-tested reviews and round-ups on the latest beauty Beauty and Health & Wellness products. From skincare to protein powders, Maddie is committed to providing honest and helpful reviews to help guide readers to the best product for them. Maddie has a BA in English Literature and Language, which stemmed from her lifelong interest in reading and writing. She started her post graduate life at Hearst UK within a marketing capacity, which quickly turned into a desire to fulfil a writing career.
When she is not writing about the latest expert reviewed products, you can find her rifling through vintage shops or car boots, reading a print magazine, or capturing portraits on her film camera.
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
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