Choosing the right pre-workout drink can make all the difference in your fitness routine. The balance is key—too much food can leave you feeling sluggish, while too little can zap your energy. That's where pre-workout drinks come in! They’re a quick, convenient way to fuel your workout and keep you hydrated.
Most pre-workout drinks contain carbohydrates for quick energy, often simple sugars that are easy to digest. Many also include electrolytes to maintain fluid balance and prevent dehydration, and some even add protein for muscle support. Other ingredients can include caffeine for more energy, creatine for strength, and vitamins or antioxidants for overall health.
When picking the best pre-workout drink, it’s essential to match it with your workout type. For endurance workouts, carbs are more important. For strength training, protein and creatine can also be important. For competitive athletes, choosing a drink with an independent verification (like NSF or Informed Choice) ensures it’s free of banned substances. Our top picks are selected based on quality, nutritional content, safety, and effectiveness, plus we tested them for taste, smell, and how well they mix. We’ve rounded up a variety of pre-workout drinks to meet your specific needs and power your performance.
Top Picks
Best Overall
Transparent Labs BULK Pre-workout powder
All-in-one formula
Informed Sport Certified
Addresses endurance, recovery, growth and more
Not all ingredients may be appropriate for everyone
A bit pricier
Key Specs
Form: Powder Key Ingredients: Citrulline malate, BCAAs, beta-alanine, taurine, Bioperine, B vitamins, sodium, L-tyrosine, caffeine, and more Independently Verified: Yes Servings Per Container: 6
Who's It For
Best if you don't want to take many different supplements and would prefer one that addresses performance and muscle growth.
Why We Recommend It
Transparent Labs Bulk Pre-Workout Powder is like your workout's new best friend. This powerhouse blend packs everything you need to boost performance and muscle growth in one convenient scoop. It’s loaded with citrulline malate, which helps pump up blood flow and oxygen to your muscles—so you’ll feel less fatigued and push through those tough workouts. Plus, it has 4 grams of BCAAs (branched-chain amino acids), giving your muscles the support they need for faster recovery and growth.
Beta-alanine is another important ingredient. Included at 4 grams per serving, it tackles that familiar lactic acid buildup—the tight, burning sensation in your muscles during intense exercise. Beta-alanine works by buffering lactic acid in your muscles, reducing muscle fatigue and allowing you to push harder and longer during your workouts. This means you can train at higher intensities without feeling prematurely fatigued, giving you an edge in both endurance and strength training sessions.
The supplement also contains 1,300 milligrams of taurine, which aids in muscle hydration and endurance. Notably, it also includes 5 milligrams of BioPerine, an extract from black pepper fruit that enhances the absorption of other ingredients, making the product more effective overall. Other ingredients include B vitamins, sodium, L-tyrosine, caffeine, and more.
Overall, Transparent Labs Bulk Pre-Workout is praised for its clean, effective formula that avoids unnecessary additives and focuses on high-quality, evidence-based ingredients with strong independent verification.
Things To Consider
- One potential downside is the price, which might be higher compared to other pre-workout supplements on the market.
- Additionally, while this contains no artificial sweeteners, it does use stevia, which might not be preferable to everyone.
Best for Endurance
Skratch Labs Sport Hydration Drink Mix
Contains carbohydrates and electrolytes
No artificial sweeteners or colorings
Great flavor and texture
Higher sugar content may not be needed for lower-intensity workouts
Key Specs
Form: Powder Key Ingredients: Carbohydrates and electrolytes Independently Verified: No Servings Per Container: 20 Our overall rating: 4.98/5
Who It's For
A good choice if you want fuel and electrolytes for moderate to high-intensity or endurance exercise.
Why We Recommend It
For endurance workouts, Skratch Labs Sport Hydration Drink Mix is our top pick. It's loaded with quality ingredients, great flavor, and a perfect balance of carbohydrates and electrolytes to power your exercise sessions.
When you work out, your body taps into glycogen stores for energy. A pre-workout drink rich in carbs, like Skratch Labs, helps replenish these energy stores, letting you work out longer and recover faster. This is especially crucial for intense or long workouts over 60-90 minutes, like a long run.
Each scoop of Skratch Labs Hydration Mix delivers 20 grams of quick-absorbing carbs from cane sugar and dextrose, plus 380 milligrams of sodium and other key electrolytes like potassium, magnesium, and calcium. This electrolyte boost replaces what you lose through sweat, keeping you hydrated and energized.
Available in flavors like lemon-lime, strawberry lemonade, pineapple, and fruit punch, Skratch Labs offers a taste for everyone. We tried the lemon-lime flavor and loved its refreshing, natural citrus taste—not too sweet or salty. Plus, it’s made with simple ingredients and flavored with real lemon and lime juice and oils, skipping out on artificial sweeteners.
Things To Consider
- This product contains a relatively high amount of added sugar (designed for those actively burning energy through moderate to intense exercise), so it may not be suitable for lower-intensity or shorter workouts.
- While the majority of the product dissolved in water after 30 seconds of stirring, we noticed some powder collected at the bottom of the cup. However, it is smooth to drink and does not have a grainy texture.
-
Skratch Labs Sports Hydration Drink Mix doesn't contain artificial or alternative sweeteners. Credit: Verywell Fit -
Skratch Labs Sports Hydration Drink Mix has electrolytes plus 21 grams of carbohydrates for energy. Credit: Verywell Fit -
Skratch Labs Sports Hydration Drink Mix requires 16 ounces (or two cups) of water to dissolve. Credit: Verywell Fit -
Skratch Labs Sports Hydration Drink Mix leaves some powder behind, but doesn't have a grainy taste. Credit: Verywell Fit
Best With Caffeine
Tailwind Nutrition Endurance Fuel
Contains carbohydrates and electrolytes
Contains caffeine for an extra energy boost
Great taste with no artificial sweeteners
Requires mixing with a high volume of water (20-24 ounces)
Higher sugar content may not be needed for lower-intensity workouts
Key Specs
Form: Powder Key ingredients: carbohydrates, electrolytes, caffeine Independently Verified: No Servings Per Container: 30 Our overall rating: 4.96/5
Who It's For
Best if you want fuel, electrolytes, and a caffeine energy boost for high-intensity or endurance exercise.
Why We Recommend It
Tailwind Nutrition Endurance Fuel is a carefully formulated powder that provides energy for your workout from carbohydrates and caffeine without added fillers and unnecessary ingredients. Each scoop delivers 25 grams of quick-absorbing carbohydrates from dextrose (glucose) and sucrose, plus a blend of electrolytes—sodium, potassium, magnesium, and calcium—to keep you hydrated and replenished. It also contains 35 milligrams of caffeine per scoop (about the amount in half a cup of coffee), which may help improve performance.
We tested the raspberry flavor and found it deliciously balanced between sweet and slightly salty. Tailwind offers caffeinated options like Green Tea Buzz, Tropical Buzz, and Colorado Cola, plus non-caffeinated flavors if you prefer. We love that it uses simple, organic ingredients like sea salt, natural flavors, caffeine, sugars, and electrolytes, avoiding artificial sweeteners or flavorings that can upset your stomach.
The manufacturer recommends mixing two to three scoops with 20-24 ounces of water per hour of endurance exercise or one to two scoops for shorter workouts. This flexibility lets you tailor the amounts to your needs. While its products are not independently verified, Tailwind is a trusted brand. Its products are made in a standalone facility, and the raw materials come with a certificate of analysis (COA) of purity.
Things To Consider
- It is recommended that this powder is mixed with 20-24 ounces of water per serving, so give yourself enough time to consume this drink before your workout.
- This product contains a high amount of added sugar and is designed for those who actively burn energy in moderate to intense exercise settings.
- While one serving of this powder contains a relatively small amount of caffeine, the amount can add up if you have more than one serving, so this may not be the best choice for people who are sensitive to caffeine or if you're working out in the evening.
-
Tailwind Nutrition Caffeinated Endurance Fuel has simple ingredients with quick-absorbing carbs. Credit: Verywell Fit -
Tailwind Nutrition Caffeinated Endurance Fuel gives an energy boost during high-intensity workouts. Credit: Verywell Fit -
Tailwind Caffeinated Endurance Fuel dissolves in water after 30 seconds, but is slightly grainy. Credit: Verywell Fit -
Tailwind Nutrition Caffeinated Endurance Fuel has a delicious raspberry taste when mixed with water. Credit: Verywell Fit
Best for Hydration
Liquid I.V. Hydration Multiplier
High sodium content to accelerate hydration and replenish electrolytes
Contains B vitamins and vitamin C
Contains carbohydrates for fuel
Salty tasting
Key Specs
Form: Powder Key Ingredients: Electrolytes, carbohydrates, B vitamins, Vitamin C Independently Verified: No Servings Per Container: 16 Our overall rating: 4.20/5
Who It's For
This is a great option for workouts in hot weather or endurance workouts lasting longer than an hour. It's also a good choice for heavy sweaters during a workout.
Why We Recommend It
If you are planning to exercise in the heat or for at least an hour, it is important to protect yourself against dehydration by drinking enough fluids and replenishing electrolytes that are lost in sweat. Electrolytes lost in sweat include sodium along with smaller amounts of potassium, magnesium, chloride and calcium. Electrolyte drinks or powders can be a convenient pre-workout drink because they provide the fluids, electrolytes, and sometimes carbohydrates all in one.
For heavy sweaters, we recommend a supplement with a higher amount of sodium, like Liquid I.V. Hydration Multiplier Electrolyte Powder. With 500 milligrams of sodium per serving, it follows the World Health Organization's guidelines for rehydration drinks, offering the perfect balance of sodium, potassium, glucose, and water for quick rehydration. Plus, it’s packed with vitamins B3, B5, B12, and C—essential for active individuals. It is lower in carbohydrates, with 11 grams per serving, which is enough to help the body hold onto more water but likely not enough to replenish energy stores for longer runs.
Liquid I.V. comes in a wide variety of flavors, including lemon-lime, piña colada, and acai berry. The handy packets are perfect for tossing in your gym bag for on-the-go hydration. We also like that this powder dissolves quickly and completely in water and is smooth to drink with no grainy texture.
Things To Consider
- In testing, we found this powder to be very salty in taste.
- It does not contain enough carbohydrates to refuel energy stores for longer and more intense workouts.
-
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit
Best Creatine
Klean Athlete Klean Creatine Unflavored
NSF Certified for Sport
Contains just creatine monohydrate
May delay muscle fatigue and enhance performance when strength training
May not benefit endurance performance
Key Specs
Form: Powder Key Ingredients: Creatine monohydrate Independently Verified: Yes Servings Per Container: 60 Our overall rating: N/A
Who It's For
Best if you want to enhance muscle efforts during strength training exercises.
Why We Recommend It
Creatine is a powerhouse for muscles, providing the energy and facilitating muscle contractions needed for high-intensity, short-burst exercises like weight training and sprinting. A pre-workout drink with creatine can boost the amount of creatine available to your muscles, delaying fatigue and enhancing performance. This leads to improved muscle mass, strength, and recovery.
Klean Athlete Klean Creatine is our top pick for a pre-workout creatine supplement. It's NSF Certified for Sport, ensuring quality and safety, and contains five grams of pure creatine monohydrate with no other ingredients. Since it's unflavored, you get some flexibility and can mix it into your favorite drink. The manufacturer suggests taking it 30 minutes before exercise with a carbohydrate-rich food or drink. This combo boosts creatine uptake in your muscles and provides extra energy for your workout—a perfect win-win. The five-gram dose is ideal, whether you're in the loading phase, needing four servings of five grams each, or maintaining with a daily five-gram serving.
Note that creatine supplements are especially beneficial for vegan or vegetarian athletes, who typically have lower muscle creatine stores since creatine is naturally found in animal products. Adding creatine to your pre-workout routine can be a game-changer, helping you push harder, lift heavier, and recover faster.
Things To Consider
- Note that creatine is best absorbed with a carbohydrate source, so this is best paired with a carb-containing drink or snack. We recommend pairing it with a carbohydrate and electrolyte-enhanced drink or blended into a smoothie with fruit.
- This supplement does not facilitate hydration or replenish electrolytes.
-
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit
Best BCAA
Gnarly Nutrition Pre Workout
NSF Certified for Sport
Vegan-friendly source of BCAAs
May support muscle repair and synthesis
Certain ingredients can have negative side effects in some at high doses
Key Specs
Form: Powder Key ingredients: BCAAs, caffeine Independently Verified: Yes Servings Per Container: 30 Our overall rating: N/A
Who It's For
Best if you want a caffeine boost and muscle support from BCAAs before strength training workouts.
Why We Recommend It
Branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, are essential for muscle repair and growth. While they can be found in whole food protein sources, supplemental BCAAs can be a convenient way to boost your intake to support your strength training workouts.
Gnarly Nutrition Pre Workout is NSF Certified for Sport. It contains 4 grams of a vegan-friendly BCAA blend and additional amino acids, including citrulline malate and beta-alanine. Citrulline malate may allow for better blood flow and oxygen delivery to muscles, while some studies show beta-alanine may help delay fatigue and improve performance.
It also contains 180 milligrams of caffeine per serving (about the amount of two cups of coffee). Caffeine is widely studied for its use as a supplement to improve sports performance. Studies show that caffeine can improve exercise performance by reducing perceived effort and pain and enhancing focus. It is important to be aware of the caffeine amount in pre-workout drinks. Holley Samuel, MEd, RD, CPT cautions, “Caffeine is a stimulant, so too high doses can cause cardiac problems, increase anxiety, upset the GI system, etc.”
Things To Consider
- This supplement does not facilitate hydration or replenish electrolytes.
- Note that citrulline may cause gastrointestinal discomfort in some, and high doses of beta-alanine (800 milligrams or more) can cause paresthesia (tingling) in the face, neck, and other parts of the body.
Best For Muscle Growth
Naked Whey Chocolate Protein Powder
Informed Choice Certified
Three ingredients with no artificial sweeteners or flavorings
Delicious taste and smooth texture
Does not dissolve completely when mixed with plain water
Key Specs:
Form: Powder Key ingredients: Whey protein Independently Verified: Yes Servings Per Container: 30 Our overall rating: 5/5
Who It's For
This is a good option if you want to boost your protein intake and support muscle repair and synthesis either before or after a workout.
Why We Recommend It
Getting enough protein throughout the day is crucial for muscle repair and growth, especially before or after a workout. Whey protein is a standout choice, backed by research for its muscle-building and recovery benefits. It's fast-absorbing, highly bioavailable, and packed with branched-chain amino acids (BCAAs), particularly leucine, which is vital for muscle protein synthesis.
Protein powders offer a convenient way to boost your intake and make an excellent pre-workout drink, especially when mixed with carbohydrates, like in a fruit smoothie. Naked Whey is a high-quality, grass-fed, whey protein supplement with simple ingredients. The chocolate flavor delivers 25 grams of protein (including 6 grams of BCAAs) and 5 grams of sugar per serving. Plus, Naked Whey is Informed-Choice Certified, ensuring it's free of banned substances for athletes and independently verified for having no heavy metals.
The chocolate flavor contains just whey protein concentrate, organic coconut sugar, and organic cocoa powder. We love the rich chocolate taste, subtle sweetness, and smooth texture of this powder, which pairs well with a milk base or blended into a smoothie. While it doesn't dissolve completely in water alone, leaving behind some powder at the bottom of the glass, it still has a pleasant texture with no graininess. Other flavors include vanilla, strawberry, or unflavored, which are all free of artificial flavors, sweeteners, or colors.
Things To Consider
- Because this contains a high amount of protein, give yourself enough time to digest it before your workout. We recommend blending it into a smoothie with fruit 1-2 hours before you work out.
-
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit
Best for Muscle Recovery
Cheribundi PURE Tart Cherry Juice
Contains just tart cherry juice
Easy to grab and go
Contains carbohydrates for energy
High sugar content may not be needed for low-intensity exercise
Key Specs
Form: Liquid Key ingredients: Tart cherry juice (carbohydrates and antioxidants) Independently Verified: N/A Servings Per Container: 8 ounces Our overall rating: N/A
Who It's For
This drink is a great choice if you want antioxidants and energy during moderate to intense exercise.
Why We Recommend It
Tart cherries are celebrated for their powerful antioxidant and anti-inflammatory properties, making them a great choice for muscle recovery and joint health. Research shows that tart cherry juice can help reduce pain and improve post-exercise recovery in both strength and endurance workouts. Cheribundi PURE Tart Cherry Juice is an excellent pre-workout drink to kick-start muscle recovery and provide energy. Each bottle contains only tart cherry juice and provides 25 grams of quick-absorbing carbohydrates for an instant energy boost.
While Cheribundi PURE is rich in carbohydrates to fuel your workout, it's lower in electrolytes compared to other pre-workout drinks. It packs 390 milligrams of potassium but lacks sodium, calcium, and magnesium. For intense, sweaty workouts, you might want to pair it with something that provides sodium before, during, or after exercise. Although it's not independently verified, as a bottled beverage, it is FDA-regulated, ensuring quality and safety.
Things to Consider
- The high sugar content in this drink is a good source of fast-absorbing carbs for energy, but may not be needed for lower-intensity exercise.
Best Ready-to-Drink
Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage
High sodium content to accelerate hydration and replenish electrolytes
Convenient, read-to-drink option
Contains carbohydrates for fuel
Contains artificial sweeteners and colorings
Salty aftertaste
Key Specs
Form: Liquid Key Ingredients: Electrolytes, carbohydrates Independently Verified: N/A Servings Per Container: 1 Our overall rating: 3.70/5
Who It's For
This is a solid ready-to-drink, easy sports drink that is higher in sodium, and suitable for more intense or longer exercise with a high sweat output.
Why We Recommend It
Gatorade is a budget-friendly option that is readily available. This makes it easy to grab before a workout instead of having to mix a powder with liquid. While Gatorade has many sports drinks available, we like the Gatorlyte Rapid Rehydration Electrolyte Beverage, with a high sodium content of 490 milligrams per serving, as well as calcium, potassium, magnesium, and chloride. It also contains 14 grams of carbohydrates from sugar, which helps the body hold onto more water and provides a quick-absorbing, easily digestible source of fuel.
This Gatorade beverage comes in three flavors: cherry lime, kiwi strawberry, and orange. In addition to sugar, it contains stevia for added sweetness and natural flavorings. We tested the strawberry kiwi flavor, which tastes a bit artificial and very sweet and salty, but we liked that it was a convenient grab-and-go option high in electrolytes. While not independently verified, this is a bottled beverage (as opposed to a supplement), so it is FDA-regulated.
Things To Consider
- This beverage contains artificial colorings, including Red 40, which some may want to avoid.
- It contains a moderate amount of carbohydrates but likely not enough to replenish energy stores during or after longer or more intense workouts.
-
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit -
Credit: Verywell Fit
Where We Stand
If you are looking for a carbohydrate and electrolyte drink, we recommend Skratch Labs Sport Hydration Drink Mix for its simple ingredients and great taste, perfect for fueling and hydration before workouts. If you are looking for a supplement to support muscle repair and synthesis, try Naked Whey Chocolate Protein Powder, which also is great tasting and contains simple ingredients.
How We Test and Select Pre-Workout Drinks
Our team is dedicated to transparency in our supplement recommendations. We endorse supplements that are evidence-based and scientifically proven. We prioritize product attributes that indicate the highest quality. Our experts have developed a detailed, science-backed methodology for selecting the supplements we recommend. Learn more about our dietary supplement methodology here.
In addition to our research, we tested several electrolyte and protein powder supplements, preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for the following six critical criteria:
- Nutrition: Our nutrition editors considered each drink's purpose, quality of ingredients, nutritional content, safety, and efficacy. We analyzed each product based on quality of ingredients, amount of electrolytes (particularly sodium, potassium and magnesium) or protein, and other nutrients added (including vitamins and minerals). We also considered independent verification and associated certifications. Then they were rated in the context of their intended use.
- Flavor: We tasted each product, noting how accurate it is to the flavor advertised on the packaging and if the flavor corresponds to the color of the drink. We also made subjective notes on if the flavor was good or bad, strength of flavor, and if we felt it was overly sweet or salty.
- Texture: For powdered products, we reviewed the texture, noting if it was thin and smooth, or clumpy, grainy, separated, or otherwise unpleasant. We also reviewed the dissolubility of the product, noting how long it took to dissolve in water (and if it dissolved completely), how much stirring was required, and if there was any product left at the bottom of the glass.
- Aftertaste: We tested to see if any of the products left an aftertaste in the mouth after drinking it, and noted if it was unpleasant, how long it lingered, and if we had to eat or drink something after to mask the aftertaste.
- Smell: Upon opening the product, we noted how it smelled, including salty, sweet, or chemical, and noted any pleasant or unpleasant aromas. We also reviewed if the smell was consistent with the flavor listed on the packaging, and if the smell impacted the taste when we drank it.
- Value: We assessed the value, analyzing the cost in the context of the quality of the product, use and taste experience, and amount of servings per container.
What to Look For in Pre-Workout Drinks
Independent Verification
Pre-workout drinks vary in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market. This includes electrolyte and protein powders, as well as BCAA and creatine supplements, so choosing a quality product from a trusted brand is important. Note that bottled drinks are considered beverages, and are therefore subject to the FDA's food and beverage regulation.
If you are a competitive athlete, you may want to choose products that are independently verified to be free of substances banned in sport (like Informed Sport Certified or NSF Certified for Sport), or opt for an FDA-regulated, bottled, ready-to-drink beverage.
Form
Pre-workout drinks typically come in liquid form or as powders that must be mixed with liquid. Ready-made drinks can be convenient because they don't require mixing, but powders allow you to control your dosage and are more environmentally friendly. Single-serve powder packets are also easy to stash in your gym bag.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
There are many pre-workout drinks available for exercise and athletic performance, but some ingredients lack scientific backing to support their efficacy and safety. Take a look at the NIH list of Dietary Supplements for Exercise and Athletic Performance to learn more about the safety and effectiveness of common ingredients athletic drinks and sports supplements, and consider consulting with a healthcare professional. If you are a competitive runner, it is important to choose independently verified supplements that are free of banned substances.
Many pre-workout drinks contain high levels of caffeine. Accepted amounts of caffeine in pre-workout drinks are typically three to six milligrams per kilogram of bodyweight. However, some individuals may find they are sensitive to caffeine, and high levels can lead to a fast heartbeat, nervousness, difficulty sleeping, and jitteriness.
Samuel says, “Pre workout drinks and powders are supplements, so they are not regulated by the FDA. This means that as a consumer, we may not really have a good understanding as to the ingredients, dosing, and if the claims are valid on the product. As a dietitian, my main concern with athletes or recreational exercisers taking pre-workouts is that it may contain dangerous levels of caffeine…and unknown doses of ingredients we are generally unaware of, since again what is in the product does not necessarily have to match what is on the label.”
How Much to Take
The recommended dosage will depend on the ingredients in your pre-workout drink. Below are recommendations for specific ingredients you may find in pre-workout drinks:
Carbohydrates: Carbohydrates are the body's preferred source of energy, so getting enough carbohydrates through your diet is important for adequate fueling. Carbohydrate needs will vary based on activity type, intensity, and duration, as well as other individualized factors. For pre-workout fueling specifically, the American Academy of Nutrition and Dietetics recommends that consuming one to four grams of carbohydrates per kilogram of body weight one to four hours before prolonged exercise over an hour.
Pre-workout drinks often contain sugar as the carbohydrate source because it is quick absorbing fuel. Be mindful of the amount of added sugar in drinks, and make sure the amount is suited to the duration and intensity of your runs to avoid excess sugar intake. Another thing to consider is individual tolerance of sugar amounts before, during, and after runs, as high amounts of added sugar consumed right before or during runs can cause gastrointestinal discomfort in some.
Caffeine: While caffeine tolerance varies from person to person, accepted recommendations of caffeine for improving performance are generally three to six milligrams per kilogram of body weight taken 60 minutes before exercise. Guidelines recommend consuming no more than 400 milligrams per day, as more than this can lead to symptoms such as restlessness, headaches, insomnia, and anxiety. Remember that while drinks like green tea have some health benefits, they add to your daily caffeine intake, so keep that in mind as you check the caffeine count on your pre-workout drink.
Creatine: Recommendations for increasing the body’s creatine stores are to take 0.3 grams per kilogram of body weight for five to seven days, split into four doses. After this, stores can be maintained with three to five grams per day. Studies consistently show that creatine is safe for healthy adults when used for weeks or months. While side effects are rare, they may include cramping, weight gain, muscle stiffness, and stomach upset.
Protein: While amounts will vary based on activity and goals, the International Society of Sports Nutrition recommends active individuals aim to consume 1.2 to 2.0 grams of protein per kilogram of body weight. This should be spread throughout the day.Note that consuming excess amounts of protein beyond your needs will not lead to greater muscle gains.
Beta-alanine: The typical dose of beta-alanine is 4 to 6 grams per day. High doses of beta-alanine (800 milligrams or more, or more than 10 milligrams per kilogram of body weight) can cause paresthesia (tingling) in the face, neck, and other parts of the body.
Our Experts
The following experts helped provide insight into using a pre-workout drink and ingredients to look for:
- Holley Samuel, MEd, RD, CPT, a Registered Dietitian who works with athletes.
- Alena Kharlamenko, MS, RD, CDN, is a Registered Dietitian who specializes in health and nutrition research and supplement testing
- Shushy Rita Setrakian, MS, RD, is a Registered Dietitian who converts nutrition science into meaningful dietary recommendations for her patients, including athletes. She has an eye for spotting the latest nutrition trends and research and breaking down what that can mean for your supplement and food choices.
- Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.
Frequently Asked Questions
Do pre-workout drinks work?
A pre-workout drink can help you stay hydrated and provide carbohydrates, protein, and electrolytes to help you through your workout. They often also contain caffeine, which can provide a boost. Not all pre-workout drinks are created equal, though, and their efficacy will depend on the ingredients they contain. Pre-workout drinks should not take the place of complete meals or whole foods.
How long does a pre-workout supplement last?
Samuel suggests taking a pre-workout drink 15-30 minutes before beginning your workout. “Caffeine peaks in our bloodstream 45-60 minutes after we ingest it, so if you want it to ‘kick in’ during a workout, timing it correctly can help.” For endurance-based workouts, you should include carbohydrates mid-workout in addition to a pre-workout supplement for events that are around 90 minutes and longer.
What are the best ingredients for a pre-workout drink?
This depends on what you are looking for in your pre-workout drink. For energy, look for quick-absorbing carbohydrates. Caffeine may also help boost performance, but it does not provide true energy in the form of calories. Electrolytes such as sodium, potassium, calcium, and magnesium may also be beneficial before long or sweaty workouts to help replace electrolyte losses and aid in hydration. Protein, creatine, and antioxidant drinks can help support muscle repair and growth.
Why Trust Verywell Fit
Tamar Kane, MS, RD, is a Verywell Fit writer, plant-based Registered Dietitian, and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.
Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being.