Price Per Serving: $1.66

Whether your goal is to lose weight fast or gradually, diet and nutrition are crucial (and remember, slow and steady wins the race). Just as pre-workouts can give you an edge in the gym, they can also aid your weight loss efforts. Transparent Labs LEAN is rated as the best pre-workout for weight loss, and here’s why it can support your body composition goals.

This fat-loss formula includes unique pre-workout ingredients such as acetyl-L-carnitine (ALCAR) and choline. ALCAR offers cognitive benefits and facilitates fatty acid oxidation, potentially burning fat for energy and promoting weight loss. (16) Choline enhances mental focus and supports lipid metabolism, with research suggesting it can promote rapid weight loss without side effects on strength. (17) 

Transparent Labs LEAN also features familiar ingredients. Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. details, “It’s packed with research-backed ingredients that help you maximize your workouts and optimize muscle mass. It contains about the same amount of caffeine as two cups of coffee, along with essential vitamins and minerals to help your body function at full capacity.” The product does have lower amounts of beta-alanine, resulting in a formulation score of 4 out of 5 from our expert, but sensitive users may appreciate this.

A serving of Transparent Labs LEAN.

Our tester used Transparent Labs LEAN a few times a week for almost a month and did not experience any tingling. As someone sensitive to caffeine, the lower 180 milligrams was sufficient to spark motivation and energy for the gym. They noted, “I recently tried Optimum Nutrition Gold Standard Pre-Workout, which has a similar caffeine content (175 milligrams). However, I noticed a more significant energy boost and better focus with LEAN,” rating their overall training experience a 4 out of 5.

Regarding taste, our tester tried Sour Grape and found it mostly pleasant, though it tasted more sour than grape. They also noticed some particles at the bottom of their shaker cup after drinking it, resulting in a 4 out of 5 rating for both flavor and solubility.

Best Tasting Pre-Workout for Beginners: Legion Pulse

If you’re drawn to a wide range of natural pre-workout flavors, Legion Pulse — available in Frosted Cranberry, Fruit Punch, Grape, Green Apple, Mojito, and others — might be your ideal choice. These cleaner choices still deliver on flavor and fully support robust athletic performance. One tester shared, “Legion Pulse is my preferred pre-workout, allowing me to feel fully awake and ready to tackle those weights within 15 minutes. But I think the flavor is what makes it my favorite — definitely a perfect 5 out of 5 rating!”

Pulse stands out with its effective, natural ingredients. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. emphasizes, “The supplement facts and ingredient ratios are impressive. It’s rare to find a pre-workout with all-natural ingredients backed by extensive clinical research.” Key components include effective doses of citrulline malate, beta-alanine, and betaine to enhance muscle endurance and recovery. Each serving also contains milligrams of alpha-GPC, which may enhance neuromuscular connections and natural hormone production, and essential electrolytes like sodium and potassium for hydration. (18)

Legion Pulse Pre-Workout mixed up.

A standout feature is the 350 milligrams of caffeine per serving, designed to boost alertness and reduce fatigue, and may suit those with a predetermined high caffeine tolerance. Paired with 350 milligrams of L-theanine, it enhances the mental clarity benefits of caffeine. For those sensitive to stimulants, a caffeine-free version is available. 

However, Bourgeois noted a drawback: the 400 milligrams of sodium per serving, which may not be ideal for everyone and occupies a significant portion of the recommended daily allowance. As a result, Legion Athletics Pulse scores 3.75 out of 5 rating from our expert, with points deducted for its high sodium and caffeine content (which may not suit all athletes).

Both Bourgeois and our tester appreciate the transparency and third-party testing that Pulse undergoes. “You know what’s advertised is what you get. There’s total transparency in the formula, with no proprietary blends, and all ingredients are backed by scientific research linked on their website,” says Bourgeois.

Best Budget Pre-Workout for Beginners: Cellucor C4

Ready to try pre-workout without breaking the bank? Costing as little as $0.82 per serving with a subscription, I must echo expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D.: “It’s great for those balling on a budget.” Plus, it’s widely available, even at gas stations, making it a convenient option for beginners. Let’s dive into our experience to see if it’s worth your time and dime.

Originally, Cellucor C4 contained 150 milligrams of caffeine anhydrous, but it’s since been upgraded to 200 milligrams per serving, which is important to note if you were hoping for its lower dose. Huperzine A accompanies the caffeine boost to enhance focus.

Cellucor C4 also features familiar pre-workout ingredients like beta-alanine, L-citrulline, L-arginine, creatine, and various B vitamins to enhance muscular endurance, your pump, and overall performance. However, Bourgeois notes, “It contains creatine, citrulline malate, and beta-alanine, but only in small doses — less than what research suggests is ideal,” resulting in a formulation rating of 3.75 out of 5.

Our tester mixing Cellucor C4 Original Pre-Workout.

Despite the lower doses of some ingredients, our testers had a surprisingly positive experience with this budget-friendly pre-workout. They gave it a 5 out of 5 rating for its effects, with one tester, a CPT, noting, “I had some tingling, but it subsided quickly and didn’t overshadow the intense focus and energy it provided.”

Another tester, who regularly uses pre-workout supplements and has tried numerous brands, noticed its physical and mental effects within just 15 minutes. They shared, “This pre-workout is fantastic! I felt extremely energized and focused throughout my entire workout without any noticeable decline. I will 100 percent be using this pre-workout again!” They also didn’t experience tingles from the beta-alanine, which they personally don’t experience unless the dose exceeds four grams.

As for how it mixes and tastes, both testers blended and enjoyed the Icy Blue Razz flavor. One tester noted, “It’s intensely sweet but thoroughly enjoyable,” rating it 4 out of 5 for taste. The other tester fully embraced its sweetness, giving it a 5 out of 5. Regarding solubility, one tester told us, “I noticed a slight residue floating on the surface, likely from the creatine, with no settling at the bottom.” However, our other tester found its solubility ideal, giving it a 5 out of 5 solubility rating.

Read our full Cellucor C4 Pre Workout Review.

Best Stim-Free Pre-Workout for Beginners: 1st Phorm Endura-Formance

Effective ingredients at optimal doses are essential when seeking the best non-stim pre-workouts, and 1st Phorm Endura-Formance delivers. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., enlightens us: “Endura-Formance is a stimulant-free pre-workout with powerful ingredients like creatine monohydrate and beta-alanine in optimal doses, maximizing workout gains without the caffeine crash.” It also contains patented blends, so let’s take a deeper look at this innovative formula

Each scoop of Endura-Formance provides 5 grams of creatine monohydrate, the top supplement for increasing high-intensity exercise capacity and lean body mass during training. (19) It also includes 3.2 grams of beta-alanine and 2.5 grams of betaine to enhance muscular endurance, and 1 gram of tyrosine to potentially boost focus during training.

The standout components of this pre-workout are its patented blends, PeakO2 and S7. Our tester highlights, “A 2021 study shows S7, a mixture of seven nutraceuticals, can significantly boost nitric oxide production, which could enhance performance and recovery.” (20) 

Bourgeois emphasizes, “I love that 1st Phorm includes ingredients to improve endurance through enhanced oxygen uptake and utilization. However, the primary components supporting these efforts are proprietary blends.” The product also contains artificial sweeteners and flavors, yet it still earns a solid 4.25 out of 5 rating for its formulation.

Regarding flavor, our tester raves about Berry Lemonade: “This is seriously one of the best-testing products I’ve tried! It has a slight yet satisfying tartness without being overly sweet.” It also blends well in water and a shaker bottle, earning an overall 4 out of 5 for solubility and 4.5 out of 5 for taste.

We appreciate the rigorous third-party testing, with all ingredients verified for source, quality, allergens, and FDA compliance. However, testing isn’t conducted by a major agency, resulting in a 4 out of 5 rating in this category.

Best Natural Pre-Workout for Beginners: Naked Nutrition Naked Energy

Is there anything more natural than Naked [Nutrition]? Our expert tester, Chelsea Rae Bourgeois, R.D., highlights the impressive qualities of this all-natural pre-workout supplement: “I love that this pre-workout only contains 10 ingredients — all vegan-friendly and free from gluten, GMOs, dairy, and soy.” Plus, its ingredients are all-natural, using cane sugar for sweetness and vegetable juice for color, with no artificial sweeteners or additives. Let’s strip down this natural formula further. 

Diving into the macro details, Bourgeois appreciates how the Unflavored option contains no carbohydrates or added sugar. However, the flavored varieties have up to 9 grams of added sugar and 45 calories per serving, which can provide workout energy, although some consumers may prefer obtaining this energy from a pre-workout meal. 

The flavored and unflavored stim-containing options boast 200 milligrams of caffeine for an energy boost, along with beta-alanine, creatine, and arginine to enhance muscular endurance, power, and blood flow. They also include vitamin C and B vitamins to support energy production and endurance. The stim-free option caters to those sensitive to stimulants with similar benefits, replacing caffeine with arginine silicate inositol and elevATP. (21) 

Our tester getting a scoop of powdered supplement.

We should note that many ingredients — like beta-alanine, creatine, and arginine — are in low doses. While smaller doses of beta-alanine can mitigate its induced tingling sensation, you may need to supplement with these individual ingredients to get maximum benefits. However, our tester appreciated the low dose of beta-alanine: “For me, it’s like drinking a large coffee without the tingles, likely because it’s low in beta-alanine. It provided a refreshing boost without the jitters, and I’d rate it a solid 4 out of 5 for its effects.”

Overall, Naked’s formulation earns a 3.75 out of 5, deducting points for low doses of several main ingredients. While acknowledging Naked Nutrition’s commitment to natural ingredients and third-party lab testing for heavy metals, Bourgeois mentions, “I would love to see more extensive testing to verify potency and safety.” 

Regarding its intake appeal, one tester who tried the Unflavored option noted, “It is slightly bitter when mixed with water and would benefit from combining with a sports drink or similar beverage to improve the taste.” Another tester enjoyed the Citrus flavor, praising its perfect sweetness. Both testers were impressed by how seamlessly it mixed into water, giving it a 5 out of 5 for flavor and solubility.

Best Vegan Pre-Workout for Beginners: Genius Pre

Although many plant-based pre-workouts are available, finding one as reliable as the best vegan protein powders can be reassuring. Enter Genius Pre, a vegan-friendly formula packed with potent plant compounds — like elevATP (a blend of ancient peat and apple extract) and theobromine (derived from cocoa) — to elevate your workouts. It’s also backed by third-party testing, ensuring that the entirely plant-based formula lives up to its promises. Let’s delve into the details.

Genius Pre boasts a robust ingredient list designed to boost mental and physical energy, pump, and endurance without stimulants. BarBend expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., shares, “Genius PRE is marketed as a powerhouse pre-workout, and I think the motto fits. Each serving contains a whopping 6 grams of L-citrulline malate and many other potent nutrients.”

In addition to L-citrulline malate for the nitric oxide boost and pump, Genius Pre includes beta-alanine and betaine anhydrous to improve muscular endurance and delay fatigue, as well as the amino acids L-arginine and taurine. But perhaps its true stars to “focus” on include L-tyrosine, alpha-GPC, Rhodiola, ElevATP, and Huperzine A, known as nootropics or “cognitive boosters.” You’ll also get theobromine, offering a caffeine-like boost with minimal side effects. (22)

Genius Pre-Workout

Our tester reported a positive experience with Genius Pre: “This stimulant-free pre-workout offers a calm and nearly euphoric focus, leaving me relaxed, mentally sharp, and ready to go. I noticed an initial pump in my shoulders during my upper back workout, but it tapered off by the end of my lifting session. The lower dosage of beta-alanine caused minimal tingling, contributing to its rating of 4 out of 5 for effects.” The tester was so impressed with the focus that they considered using it for daily tasks outside the gym.

Regarding taste, it may be what really won our tester over: “I tried the Blue Raspberry flavor, which reminded me of a Blue Icee — just delicious! This ranks among the best-tasting pre-workouts I’ve tried, and I’ve sampled over 50 different ones. Not to mention, it blends exceptionally well in about 16 ounces of water.” These impressive callouts earn Genius Pre a 5 out of 5 rating for taste and solubility.

Read our full The Genius Brand’s Preworkout Review. 

Benefits of Pre-Workouts for Beginners

Pre-workout supplements offer a range of benefits that can enhance the performance of all exercisers, but they hold some unique advantages for beginners. Let’s explore these benefits in detail:

Motivation boost: The initial phase of starting a fitness journey can be daunting. Pre-workouts can provide that extra push, making it easier to stay motivated and committed.

Enhanced endurance and physical performance: Beta-alanine, a familiar ingredient in most pre-workouts, helps delay muscle fatigue and increases exercise capacity by slowing lactic acid buildup. (23) This helps you endure longer, more intense workouts.

Greater power: Several key pre-workout ingredients — like beta-alanine and betaine anhydrous — enhance power output, which may predict athletic success and mobility-related outcomes in older adults. (24)

Heightened focus: Staying focused during a workout can be challenging, especially for those new to fitness routines. Pre-workouts often contain ingredients — like tyrosine, taurine, and alpha-GPC — that enhance focus, mental clarity, and concentration.

Enhanced blood flow and pumps: Formulations with citrulline malate and nitric oxide boosters enhance blood flow and your muscle pumps. Improvements in blood flow can also benefit your heart and blood pressure levels. (1) 

How Much Do Pre-Workouts for Beginners Cost?

Based on our research and top picks, pre-workouts for beginners average $1.67 per serving for a one-time purchase, with prices widely ranging from $0.90 to $3.00. Various factors — like formulation, third-party testing, and certifications — influence these variations. 

What to Consider Before Buying Pre-Workouts for Beginners

Before you commit to your first pre-workout, several key factors deserve consideration. From aligning your training goals with the proper supplement formulation to reviewing potential side effects, your budget, and the brand’s reputation, making an informed decision will help you maximize your training outcomes and investment.

Training Goals

Align your goals with a suitable formulation to maximize the value of your training and investment. For example, consider nootropics and cognitive enhancers — such as L-theanine and L-tyrosine — to enhance focus. On the other hand, if you’re looking to achieve impressive muscle pumps, the nitric oxide booster citrulline malate (aiming for at least six grams per serving) is your go-to. 

Side Effects 

Our testers’ experiences reveal that pre-workout effects can differ widely between individuals, even with the same product. Be aware of ingredients that might cause side effects, such as caffeine-induced jitters or beta-alanine tingling. 

Transparent Labs Bulk

If you’re new to pre-workouts, remember that you might not be new to caffeine. Assess your tolerance to decide if a non-stim pre-workout or caffeinated option is best for you.

Budget

The cost of a pre-workout can vary greatly, so determine your budget and select a pre-workout that aligns with it, so you don’t strain your finances (especially if it becomes part of your routine supplement stack). If you’re on the fence between similar products, evaluate the cost per serving.

Brand Reputation

Encountering a shady company can leave a sour taste in your mouth, and we want to help you avoid that. We recommend taking a closer look at the brand behind the product and consider factors that matter to you — like their return policies, track record (including reviews on third-party sites like Amazon), testing protocols, and certifications — especially since supplements aren’t tightly regulated.

Pre-Workouts for Beginners FAQs

References

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Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. (2016, Oct 18.)  β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. https://www.researchgate.net/publication/310617184_b-alanine_supplementation_to_improve_exercise_capacity_and_performance_A_systematic_review_and_meta-analysis 

Yang MT, Lin HW, Chuang CY, Wang YC, Huang BH, Chan KH. (2022, June 29). Effects of 6-Week Betaine Supplementation on Muscular Performance in Male Collegiate Athletes. Biology (Basel). https://www.mdpi.com/2079-7737/11/8/1140 

Ripps H, Shen W. (2012, Nov 12). Review: taurine: a “very essential” amino acid. Mol Vis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3501277/ 

Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. (2021, Jan 2). International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. https://www.tandfonline.com/doi/full/10.1186/s12970-020-00383-4 

Anas Sohail A, Ortiz F, Varghese T, Fabara SP, Batth AS, Sandesara DP, Sabir A, Khurana M, Datta S, Patel UK. (2021, Dec 30). The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review. Cureus. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8794723/ 

IARC Working Group on the Evaluation of Carcinogenic Risks to Humans. Coffee, Tea, Mate, Methylxanthines and Methylglyoxal. Lyon (FR): International Agency for Research on Cancer; 1991. (IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, No. 51.) Theobromine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507032/ 

Bellar D, LeBlanc NR, Campbell B. (2015, Nov 17). The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. J Int Soc Sports Nutr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650143/ 

Attipoe S, Zeno SA, Lee C, Crawford C, Khorsan R, Walter AR, Deuster PA. (2015, July). Tyrosine for Mitigating Stress and Enhancing Performance in Healthy Adult Humans, a Rapid Evidence Assessment of the Literature. Mil Med. https://pubmed.ncbi.nlm.nih.gov/26126245/ 

Jagim AR, Harty PS, Camic CL. (2019, Jan 4). Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413194/ 

Lee MC, Hsu YJ, Shen SY, Ho CS, Huang CC. (2023, Aug 15). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. Int J Med Sci. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10542023/ 

Ivanova Stojcheva E, Quintela JC. (2022, June 17). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/ 

Dreher M, Ehlert T, Simon P, Neuberger EWI. (2018, July 17). Boost Me: Prevalence and Reasons for the Use of Stimulant Containing Pre Workout Supplements Among Fitness Studio Visitors in Mainz (Germany). Front Psychol. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6056667/ 

Mandlik Ingawale DS, Namdeo AG. (2021, April). Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects. J Diet Suppl. https://pubmed.ncbi.nlm.nih.gov/32242751/ 

Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. (2021, Feb). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. https://pubmed.ncbi.nlm.nih.gov/33670194/ 

Pooyandjoo M, Nouhi M, Shab-Bidar S, Djafarian K, Olyaeemanesh A. (2016, Oct 18). The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials. https://pubmed.ncbi.nlm.nih.gov/27335245/ 

Elsawy G, Abdelrahman O, Hamza A. (2014, April 9). Effect of choline supplementation on rapid weight loss and biochemical variables among female taekwondo and judo athletes. J Hum Kinet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096089/ 

Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/ 

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. (2017, June 13). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/  

Nemzer B, Centner C, Wiessler N, Pietrzkowski Z, Hunter J, Fink B, König D. (2021). A Double-blind, Placebo-controlled, Randomized, Longitudinal Study on the Effects of a Plant-based Dietary Supplement on Nitric Oxide and Mitochondrial Metabolic Activity. JFR. https://www.researchgate.net/publication/349572784_A_Double-blind_Placebo-controlled_Randomized_Longitudinal_Study_on_the_Effects_of_a_Plant-based_Dietary_Supplement_on_Nitric_Oxide_and_Mitochondrial_Metabolic_Activity 

Joy JM, Vogel RM, Moon JR, Falcone PH, Mosman MM, Pietrzkowski Z, Reyes T, Kim MP. (2016, July 18). Ancient peat and apple extracts supplementation may improve strength and power adaptations in resistance trained men. BMC Complement Altern Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4950767/ 

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The post 10 Best Pre-Workouts for Beginners of 2024, According to Our Experts appeared first on BarBend.

It’s a truth we often forget but need to remember: We all start somewhere — even on our journey to finding our first pre-workout supplement. I’ll shamelessly admit that when I first looked for a best pre-workout, I had zero idea what it did or what to look for, yet fully trusted it would sculpt and build muscle. Spoiler alert: You actually have to train hard, and train hard consistently — but don’t get discouraged. 

The best pre-workouts for beginners can give you an edge during your training sessions. Despite some overlap in different pre-workout formulations, one is hardly the same amid hundreds of options. Fortunately, as a registered dietitian and a proud member of #teamhomegym, I’ve learned a thing (actually, a few things) about pre-workout ingredients. Combining my personal and professional experiences with insights from BarBend’s experts and testers, we’re excited to present 10 diverse options to kickstart your pre-workout journey. 

The 10 Best Pre-Workouts for Beginners of 2024

Best Pre-Workout for Beginners Overall: Transparent Labs BULK

Best Pre-Workout for Beginners for Pumps: Jacked Factory Nitro Surge

Best Pre-Workout for Beginners for Endurance: XWERKS Ignite

Best Pre-Workout for Beginners for Building Muscle: Onnit Alpha Brain

Best Pre-Workout for Beginners for Weight Loss: Transparent Labs LEAN

Best Tasting Pre-Workout for Beginners: Legion Pulse

Best Budget Pre-Workout for Beginners: Cellucor C4

Best Stim-Free Pre-Workout for Beginners: 1st Phorm Endura-Formance

Best Natural Pre-Workout for Beginners: Naked Nutrition Naked Energy

Best Vegan Pre-Workout for Beginners: Genius Pre

How We Tested and Chose the Best Pre-Workouts for Beginners

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best pre-workouts for beginners, we’ve tested over 70 different supplements from some of the industry’s most-trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

Formulation: We focused on pre-workout formulas with evidence-based ingredients in effective doses while considering varied preferences and tolerances, including caffeine sensitivities. Our selections aim to provide a balanced and safe experience while catering to different needs and training goals.

Transparency and third-party testing: Recognizing the limited FDA regulation of supplements, we prioritize products with independent third-party testing to ensure safety and purity. Even without third-party testing, we trust transparent companies with which we’ve had positive experiences. 

Taste: Novices and veterans alike need to know this about dry scooping pre-workout: Don’t do it. We’ve addressed this by offering a range of delicious flavors, ensuring there’s at least one you’ll enjoy sipping on.

Solubility: If you’re new to pre-workouts, encountering a clumpy mix can be as off-putting as a bad taste. Our top picks blend smoothly, delivering a pleasant sip with minimal residue or floating particles.

Price: Investing in pre-workout powders can be daunting for beginners, especially if you’re unsure of their benefits. That’s why we’ve prioritized budget-friendly (and effective) options, allowing you to try them without breaking the bank.

Best Pre-Workout for Beginners Overall: Transparent Labs BULK

Transparent Labs BULK stands out as a well-rounded, premier choice for beginners and seasoned athletes among hundreds of pre-workouts. Its effectively dosed formulation and commitment to transparency are just a couple of reasons it consistently tops our charts, including our best pre-workout supplements round-up. It’s even become one of our testers’ favorite pre-workouts.

BarBend expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. highlights, “Transparent Labs BULK packs in the citrulline malate with 8 grams per serving, which is on the upper end of what research has shown to be beneficial for exercise performance. The same goes for the beta-alanine — you get 4 grams per serving. Talk about bang for your buck.”

Citrulline malate enhances nitric oxide production and blood flow, so more oxygen reaches your muscles, which helps improve exercise performance. (1) The combo of beta-alanine improves muscular endurance, power output, and recovery. (2)(3)(4)

Our tester with Transparent Labs Bulk Pre-Workout..

The formulation contains 200 milligrams of caffeine, equivalent to two cups of coffee, to boost mental focus and energy. (5) The L-theanine here can also enhance the effects of caffeine while providing a calming influence, perfect for those who experience jitters. (6) Theobromine, a stimulant related to caffeine, further enhances cognitive benefits, along with alpha-glycerophosphocholine (alpha-GPC) and L-tyrosine. (7)(8)(9)

Transparent Labs BULK previously contained branched-chain amino acids (BCAAs), but the brand removed them to allow for a higher dose of citrulline malate. One tester, a personal trainer, noted the larger scoop size compared to other pre-workouts, which often indicates greater doses of key ergogenic ingredients. (10)

Our testers truly felt the performance-enhancing effects. One personal trainer tester said, “I felt slight tingles after taking BULK,” which was a welcome sign that the pre-workout was kicking in. They also noted an increase in focus. Another tester reported no side effects, just an excellent pump, and sharp focus during their PPL split.

Regarding taste, one tester rated the Strawberry Lemonade flavor at 3.5 out of 5, finding it somewhat lackluster. Another tester gave the Blue Raspberry a 5 out of 5 for taste and solubility saying, “This product mixes seamlessly and has a great flavor.”

Read our full Transparent Labs BULK Pre-Workout Review.

Best Pre-Workout for Beginners for Pumps: Jacked Factory Nitro Surge

Jacked Factory NITRO SURGE contains pre-workout ingredients for a pump, including L-citrulline. If you’re unfamiliar with this gym slang, a “pump” refers to the increased blood flow to your muscles during exercise, causing them to swell and feel tighter. While this sensation doesn’t directly lead to muscle growth or increased strength, it’s highly satisfying for many gymgoers. NITRO SURGE offers flexible serving options with one or two scoops, making it suitable for beginners to start with one scoop and progress to two as needed.

Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. appreciates the moderate caffeine content in each serving, equating to about two cups of coffee with 180 milligrams of caffeine. However, she notes that while the formula includes potent compounds, they are in relatively low doses. “I like that NITRO SURGE contains beta-alanine, but it’s a fairly low dose, according to the latest research. The same goes for citrulline, which only provides 3 grams per scoop,” says Bourgeois. As a result, she rates its formulation a 3.75 out of 5.

L-citrulline helps boost nitric oxide levels, enhancing blood flow, while beta-alanine supports muscular endurance and is known for causing that tingling sensation some users experience. (1) Additionally, NITRO SURGE includes L-theanine to balance out the negative effects of caffeine — like jitters and anxiety. 

Our tester trying out the nitro surge pre-workout supplement.

Our tester tried the Strawberry Margarita flavor, which appears to be an Amazon exclusive, and they were impressed with its taste and solubility. They shared, “It’s insanely tasty with flawless mixability! I could definitely sip this by the pool all day long,” giving it a 5 out of 5 rating for both flavor and solubility.

One tester, a certified personal trainer, tried one scoop and found it a great option for pre-workout beginners. “I enjoy the boost of energy and caffeine without overwhelming tingles and an intense stimulation stronger pre-workouts deliver,” they shared. A friend, who typically uses high-stim pre-workouts, also noted increased energy levels but found it less intense than their usual supplements.

Another tester, who usually opts for coffee as a pre-workout, tried two scoops and reported feeling pumped with a side of tingles. They felt ready to tackle their workout about 20 minutes after taking NITRO SURGE, maintaining that energy throughout their session with a gradual decline as the effects wore off.

Read our full Jacked Factory NITRO SURGE Pre-Workout Review.

Best Pre-Workout for Beginners for Endurance: XWERKS Ignite

When you imagine pre-workout supplements, you might picture weightlifters gulping them down before a session, but endurance athletes can reap the benefits too. (And let’s not forget the importance of endurance training for strength athletes.) Enter XWERKS Ignite, crafted to boost energy, focus, and endurance for endurance athletes and bodybuilders alike. Let’s see how its formula can ignite your next training session. 

For enhanced endurance, the formula includes beta-alanine, which boosts carnosine levels to improve performance during high-intensity exercise, and magnesium lactate, which enhances lactate utilization for muscle exertion. Additionally, Ignite’s citrulline aids in increasing blood flow and stamina, helping to reduce muscle fatigue and soreness.

For energy, Ignite contains 150 milligrams of caffeine, about the same as a large cup of coffee. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. notes, “This is a lower dose of caffeine compared to other pre-workouts. If you can handle a cup of coffee without issues, you’ll likely tolerate this pre-workout just fine.” This also makes it an excellent choice for beginners. Plus, it includes vitamins B6 and B12, which aid energy production and may improve endurance while reducing muscle fatigue. (11) 

Our tester pours a scoop of XWERKS Ignite Pre-Workout into a shaker glass.

Ignite’s focus ingredients include tyrosine and Rhodiola rosea, which may also enhance post-workout recovery from intense exercise. (12) It also packs 200mg of DMAE, known for improving memory and concentration and acting as an antioxidant. (13)

However, as Bourgeois mentions, “XWERKS Ignite contains many powerhouse pre-workout ingredients, but their doses leave you wanting more. Considering its cost per serving, I wish its ingredients were more clinically dosed.” Overall, the formulation scores a 2.5 out of 5 from our expert due to this shortfall.

Despite this, our tester (and certified personal trainer) gave Ignite a 5 out of 5 rating for its effects. “I felt tingly even from the lower dose of beta-alanine, but my energy and focus levels were superb!” they said.

Regarding taste, our tester shared, “I tried the Watermelon flavor, which was a bit too sweet and artificially flavored for my liking. However, I’d rate it a 4 out of 5 because it was still pretty enjoyable.” They were particularly impressed with its solubility, noting, “The powder dissolves very easily, creating a thin and smooth consistency once mixed,” and awarded it a 5 out of 5 rating.

Read our full Xwerks Ignite Pre-Workout Review.

Best Pre-Workout for Beginners for Building Muscle: Onnit Alpha Brain

Consistent and hard training is essential for building muscle mass, but a great pre-workout formula can aid your efforts. Onnit offers the pre-workout basics, enhanced with unique ingredients. As our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. notes, “The combination of ingredients bodes well for those tackling high-volume workouts,” and more volume could lead to greater muscle gains. For those curious about increasing volume, look into ultra-high rep set training.

The formula includes familiar components like beta-alanine and L-citrulline to boost performance and enhance muscle pump. Additionally, it features alpha-GPC and theobromine to sharpen focus and mental clarity during workouts. However, Bourgeois points out, “I don’t like the price per serving when you only get 2.4 g of L-citrulline.”

Here’s a twist: the addition of ashwagandha, an herbal adaptogen known for combating stress. (14) Bourgeois appreciates this, saying, “I like that this formula contains ashwagandha to help promote mental agility during stressful workouts.” While ashwagandha doesn’t offer direct muscle-building properties, it may improve athletic performance. (15) 

Onnit Alpha Brain pre-workout.

Despite some deductions for lower doses, our tester had a notably focused experience that extended beyond the workout itself. “After taking this pre-workout, I felt far more focused than I would with coffee or tea — I even cleared my inbox and finished a presentation after my workout!” They also noted a pronounced muscle “pump” during exercises like rows and squats. However, the tester experienced lingering tingles, a common side effect of beta-alanine for those sensitive to it.

A notable drawback was the taste of the Tiger’s Blood flavor, reminiscent of strawberry kiwi. “Initially, the sweet yet tart flavor was refreshing, but it soon turned too sugary and artificial, leading me to quickly finish my 10-ounce drink more out of necessity than enjoyment,” they commented, giving it a modest 2 out of 5 rating for taste. Its solubility, however, was seamless, earning a 5 out of 5 rating from our tester.

Best Pre-Workout for Beginners for Weight Loss: Transparent Labs LEAN

Whether your goal is to lose weight fast or gradually, diet and nutrition are crucial (and remember, slow and steady wins the race). Just as pre-workouts can give you an edge in the gym, they can also aid your weight loss efforts. Transparent Labs LEAN is rated as the best pre-workout for weight loss, and here’s why it can support your body composition goals.

This fat-loss formula includes unique pre-workout ingredients such as acetyl-L-carnitine (ALCAR) and choline. ALCAR offers cognitive benefits and facilitates fatty acid oxidation, potentially burning fat for energy and promoting weight loss. (16) Choline enhances mental focus and supports lipid metabolism, with research suggesting it can promote rapid weight loss without side effects on strength. (17) 

Transparent Labs LEAN also features familiar ingredients. Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. details, “It’s packed with research-backed ingredients that help you maximize your workouts and optimize muscle mass. It contains about the same amount of caffeine as two cups of coffee, along with essential vitamins and minerals to help your body function at full capacity.” The product does have lower amounts of beta-alanine, resulting in a formulation score of 4 out of 5 from our expert, but sensitive users may appreciate this.

A serving of Transparent Labs LEAN.

Our tester used Transparent Labs LEAN a few times a week for almost a month and did not experience any tingling. As someone sensitive to caffeine, the lower 180 milligrams was sufficient to spark motivation and energy for the gym. They noted, “I recently tried Optimum Nutrition Gold Standard Pre-Workout, which has a similar caffeine content (175 milligrams). However, I noticed a more significant energy boost and better focus with LEAN,” rating their overall training experience a 4 out of 5.

Regarding taste, our tester tried Sour Grape and found it mostly pleasant, though it tasted more sour than grape. They also noticed some particles at the bottom of their shaker cup after drinking it, resulting in a 4 out of 5 rating for both flavor and solubility.

Best Tasting Pre-Workout for Beginners: Legion Pulse

If you’re drawn to a wide range of natural pre-workout flavors, Legion Pulse — available in Frosted Cranberry, Fruit Punch, Grape, Green Apple, Mojito, and others — might be your ideal choice. These cleaner choices still deliver on flavor and fully support robust athletic performance. One tester shared, “Legion Pulse is my preferred pre-workout, allowing me to feel fully awake and ready to tackle those weights within 15 minutes. But I think the flavor is what makes it my favorite — definitely a perfect 5 out of 5 rating!”

Pulse stands out with its effective, natural ingredients. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. emphasizes, “The supplement facts and ingredient ratios are impressive. It’s rare to find a pre-workout with all-natural ingredients backed by extensive clinical research.” Key components include effective doses of citrulline malate, beta-alanine, and betaine to enhance muscle endurance and recovery. Each serving also contains milligrams of alpha-GPC, which may enhance neuromuscular connections and natural hormone production, and essential electrolytes like sodium and potassium for hydration. (18)

Legion Pulse Pre-Workout mixed up.

A standout feature is the 350 milligrams of caffeine per serving, designed to boost alertness and reduce fatigue, and may suit those with a predetermined high caffeine tolerance. Paired with 350 milligrams of L-theanine, it enhances the mental clarity benefits of caffeine. For those sensitive to stimulants, a caffeine-free version is available. 

However, Bourgeois noted a drawback: the 400 milligrams of sodium per serving, which may not be ideal for everyone and occupies a significant portion of the recommended daily allowance. As a result, Legion Athletics Pulse scores 3.75 out of 5 rating from our expert, with points deducted for its high sodium and caffeine content (which may not suit all athletes).

Both Bourgeois and our tester appreciate the transparency and third-party testing that Pulse undergoes. “You know what’s advertised is what you get. There’s total transparency in the formula, with no proprietary blends, and all ingredients are backed by scientific research linked on their website,” says Bourgeois.

Best Budget Pre-Workout for Beginners: Cellucor C4

Ready to try pre-workout without breaking the bank? Costing as little as $0.82 per serving with a subscription, I must echo expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D.: “It’s great for those balling on a budget.” Plus, it’s widely available, even at gas stations, making it a convenient option for beginners. Let’s dive into our experience to see if it’s worth your time and dime.

Originally, Cellucor C4 contained 150 milligrams of caffeine anhydrous, but it’s since been upgraded to 200 milligrams per serving, which is important to note if you were hoping for its lower dose. Huperzine A accompanies the caffeine boost to enhance focus.

Cellucor C4 also features familiar pre-workout ingredients like beta-alanine, L-citrulline, L-arginine, creatine, and various B vitamins to enhance muscular endurance, your pump, and overall performance. However, Bourgeois notes, “It contains creatine, citrulline malate, and beta-alanine, but only in small doses — less than what research suggests is ideal,” resulting in a formulation rating of 3.75 out of 5.

Our tester mixing Cellucor C4 Original Pre-Workout.

Despite the lower doses of some ingredients, our testers had a surprisingly positive experience with this budget-friendly pre-workout. They gave it a 5 out of 5 rating for its effects, with one tester, a CPT, noting, “I had some tingling, but it subsided quickly and didn’t overshadow the intense focus and energy it provided.”

Another tester, who regularly uses pre-workout supplements and has tried numerous brands, noticed its physical and mental effects within just 15 minutes. They shared, “This pre-workout is fantastic! I felt extremely energized and focused throughout my entire workout without any noticeable decline. I will 100 percent be using this pre-workout again!” They also didn’t experience tingles from the beta-alanine, which they personally don’t experience unless the dose exceeds four grams.

As for how it mixes and tastes, both testers blended and enjoyed the Icy Blue Razz flavor. One tester noted, “It’s intensely sweet but thoroughly enjoyable,” rating it 4 out of 5 for taste. The other tester fully embraced its sweetness, giving it a 5 out of 5. Regarding solubility, one tester told us, “I noticed a slight residue floating on the surface, likely from the creatine, with no settling at the bottom.” However, our other tester found its solubility ideal, giving it a 5 out of 5 solubility rating.

Read our full Cellucor C4 Pre Workout Review.

Best Stim-Free Pre-Workout for Beginners: 1st Phorm Endura-Formance

Effective ingredients at optimal doses are essential when seeking the best non-stim pre-workouts, and 1st Phorm Endura-Formance delivers. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., enlightens us: “Endura-Formance is a stimulant-free pre-workout with powerful ingredients like creatine monohydrate and beta-alanine in optimal doses, maximizing workout gains without the caffeine crash.” It also contains patented blends, so let’s take a deeper look at this innovative formula

Each scoop of Endura-Formance provides 5 grams of creatine monohydrate, the top supplement for increasing high-intensity exercise capacity and lean body mass during training. (19) It also includes 3.2 grams of beta-alanine and 2.5 grams of betaine to enhance muscular endurance, and 1 gram of tyrosine to potentially boost focus during training.

The standout components of this pre-workout are its patented blends, PeakO2 and S7. Our tester highlights, “A 2021 study shows S7, a mixture of seven nutraceuticals, can significantly boost nitric oxide production, which could enhance performance and recovery.” (20) 

Bourgeois emphasizes, “I love that 1st Phorm includes ingredients to improve endurance through enhanced oxygen uptake and utilization. However, the primary components supporting these efforts are proprietary blends.” The product also contains artificial sweeteners and flavors, yet it still earns a solid 4.25 out of 5 rating for its formulation.

Regarding flavor, our tester raves about Berry Lemonade: “This is seriously one of the best-testing products I’ve tried! It has a slight yet satisfying tartness without being overly sweet.” It also blends well in water and a shaker bottle, earning an overall 4 out of 5 for solubility and 4.5 out of 5 for taste.

We appreciate the rigorous third-party testing, with all ingredients verified for source, quality, allergens, and FDA compliance. However, testing isn’t conducted by a major agency, resulting in a 4 out of 5 rating in this category.

Best Natural Pre-Workout for Beginners: Naked Nutrition Naked Energy

Is there anything more natural than Naked [Nutrition]? Our expert tester, Chelsea Rae Bourgeois, R.D., highlights the impressive qualities of this all-natural pre-workout supplement: “I love that this pre-workout only contains 10 ingredients — all vegan-friendly and free from gluten, GMOs, dairy, and soy.” Plus, its ingredients are all-natural, using cane sugar for sweetness and vegetable juice for color, with no artificial sweeteners or additives. Let’s strip down this natural formula further. 

Diving into the macro details, Bourgeois appreciates how the Unflavored option contains no carbohydrates or added sugar. However, the flavored varieties have up to 9 grams of added sugar and 45 calories per serving, which can provide workout energy, although some consumers may prefer obtaining this energy from a pre-workout meal. 

The flavored and unflavored stim-containing options boast 200 milligrams of caffeine for an energy boost, along with beta-alanine, creatine, and arginine to enhance muscular endurance, power, and blood flow. They also include vitamin C and B vitamins to support energy production and endurance. The stim-free option caters to those sensitive to stimulants with similar benefits, replacing caffeine with arginine silicate inositol and elevATP. (21) 

Our tester getting a scoop of powdered supplement.

We should note that many ingredients — like beta-alanine, creatine, and arginine — are in low doses. While smaller doses of beta-alanine can mitigate its induced tingling sensation, you may need to supplement with these individual ingredients to get maximum benefits. However, our tester appreciated the low dose of beta-alanine: “For me, it’s like drinking a large coffee without the tingles, likely because it’s low in beta-alanine. It provided a refreshing boost without the jitters, and I’d rate it a solid 4 out of 5 for its effects.”

Overall, Naked’s formulation earns a 3.75 out of 5, deducting points for low doses of several main ingredients. While acknowledging Naked Nutrition’s commitment to natural ingredients and third-party lab testing for heavy metals, Bourgeois mentions, “I would love to see more extensive testing to verify potency and safety.” 

Regarding its intake appeal, one tester who tried the Unflavored option noted, “It is slightly bitter when mixed with water and would benefit from combining with a sports drink or similar beverage to improve the taste.” Another tester enjoyed the Citrus flavor, praising its perfect sweetness. Both testers were impressed by how seamlessly it mixed into water, giving it a 5 out of 5 for flavor and solubility.

Best Vegan Pre-Workout for Beginners: Genius Pre

Although many plant-based pre-workouts are available, finding one as reliable as the best vegan protein powders can be reassuring. Enter Genius Pre, a vegan-friendly formula packed with potent plant compounds — like elevATP (a blend of ancient peat and apple extract) and theobromine (derived from cocoa) — to elevate your workouts. It’s also backed by third-party testing, ensuring that the entirely plant-based formula lives up to its promises. Let’s delve into the details.

Genius Pre boasts a robust ingredient list designed to boost mental and physical energy, pump, and endurance without stimulants. BarBend expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., shares, “Genius PRE is marketed as a powerhouse pre-workout, and I think the motto fits. Each serving contains a whopping 6 grams of L-citrulline malate and many other potent nutrients.”

In addition to L-citrulline malate for the nitric oxide boost and pump, Genius Pre includes beta-alanine and betaine anhydrous to improve muscular endurance and delay fatigue, as well as the amino acids L-arginine and taurine. But perhaps its true stars to “focus” on include L-tyrosine, alpha-GPC, Rhodiola, ElevATP, and Huperzine A, known as nootropics or “cognitive boosters.” You’ll also get theobromine, offering a caffeine-like boost with minimal side effects. (22)

Genius Pre-Workout

Our tester reported a positive experience with Genius Pre: “This stimulant-free pre-workout offers a calm and nearly euphoric focus, leaving me relaxed, mentally sharp, and ready to go. I noticed an initial pump in my shoulders during my upper back workout, but it tapered off by the end of my lifting session. The lower dosage of beta-alanine caused minimal tingling, contributing to its rating of 4 out of 5 for effects.” The tester was so impressed with the focus that they considered using it for daily tasks outside the gym.

Regarding taste, it may be what really won our tester over: “I tried the Blue Raspberry flavor, which reminded me of a Blue Icee — just delicious! This ranks among the best-tasting pre-workouts I’ve tried, and I’ve sampled over 50 different ones. Not to mention, it blends exceptionally well in about 16 ounces of water.” These impressive callouts earn Genius Pre a 5 out of 5 rating for taste and solubility.

Read our full The Genius Brand’s Preworkout Review. 

Benefits of Pre-Workouts for Beginners

Pre-workout supplements offer a range of benefits that can enhance the performance of all exercisers, but they hold some unique advantages for beginners. Let’s explore these benefits in detail:

Motivation boost: The initial phase of starting a fitness journey can be daunting. Pre-workouts can provide that extra push, making it easier to stay motivated and committed.

Enhanced endurance and physical performance: Beta-alanine, a familiar ingredient in most pre-workouts, helps delay muscle fatigue and increases exercise capacity by slowing lactic acid buildup. (23) This helps you endure longer, more intense workouts.

Greater power: Several key pre-workout ingredients — like beta-alanine and betaine anhydrous — enhance power output, which may predict athletic success and mobility-related outcomes in older adults. (24)

Heightened focus: Staying focused during a workout can be challenging, especially for those new to fitness routines. Pre-workouts often contain ingredients — like tyrosine, taurine, and alpha-GPC — that enhance focus, mental clarity, and concentration.

Enhanced blood flow and pumps: Formulations with citrulline malate and nitric oxide boosters enhance blood flow and your muscle pumps. Improvements in blood flow can also benefit your heart and blood pressure levels. (1) 

How Much Do Pre-Workouts for Beginners Cost?

Based on our research and top picks, pre-workouts for beginners average $1.67 per serving for a one-time purchase, with prices widely ranging from $0.90 to $3.00. Various factors — like formulation, third-party testing, and certifications — influence these variations. 

What to Consider Before Buying Pre-Workouts for Beginners

Before you commit to your first pre-workout, several key factors deserve consideration. From aligning your training goals with the proper supplement formulation to reviewing potential side effects, your budget, and the brand’s reputation, making an informed decision will help you maximize your training outcomes and investment.

Training Goals

Align your goals with a suitable formulation to maximize the value of your training and investment. For example, consider nootropics and cognitive enhancers — such as L-theanine and L-tyrosine — to enhance focus. On the other hand, if you’re looking to achieve impressive muscle pumps, the nitric oxide booster citrulline malate (aiming for at least six grams per serving) is your go-to. 

Side Effects 

Our testers’ experiences reveal that pre-workout effects can differ widely between individuals, even with the same product. Be aware of ingredients that might cause side effects, such as caffeine-induced jitters or beta-alanine tingling. 

Transparent Labs Bulk

If you’re new to pre-workouts, remember that you might not be new to caffeine. Assess your tolerance to decide if a non-stim pre-workout or caffeinated option is best for you.

Budget

The cost of a pre-workout can vary greatly, so determine your budget and select a pre-workout that aligns with it, so you don’t strain your finances (especially if it becomes part of your routine supplement stack). If you’re on the fence between similar products, evaluate the cost per serving.

Brand Reputation

Encountering a shady company can leave a sour taste in your mouth, and we want to help you avoid that. We recommend taking a closer look at the brand behind the product and consider factors that matter to you — like their return policies, track record (including reviews on third-party sites like Amazon), testing protocols, and certifications — especially since supplements aren’t tightly regulated.

Pre-Workouts for Beginners FAQs

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