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5 Travel Workouts to Keep You Fit On the Go

Whether you're on a business trip or visiting family, these five workouts will keep your gains in tact..

You might be out of town for a business event or to visit your family for the first time in who knows how long. Or, you might be out on an actual vacation. Whatever your reason for being off somewhere that’s not your regular gym, it’s easy to fall into the “will I lose all my gains?” despair. But the reality is actually to the contrary: Taking time away from the barbell allows you to recover and reveal your true strength (fatigue masks fitness, after all). So your travel workout program may be a good thing for your heavy lifting , after all.

Let’s face it: your diet isn’t going to be perfect while traveling, and neither will your sleep schedule — let alone the amount of time you actually have to devote to your workout while so much else is going on. So performing short, intense training sessions while on the road will help you maintain what you’ve worked so hard to build and keep up the momentum that you need to continue moving forward with your regularly scheduled  programming .

Below, we outline five workouts to try, broken up by training goal. Of course, mobility-focused workouts will have positive crossover effects on your strength training. And sessions that are geared toward making you stronger will help you build muscle . There’s a lot of overlap in these travel workout categories, but if you’re trying to reach one goal above others efficiently, read on to learn which ones to pick and which moves to emphasize.

Travel Workouts

Travel workout for muscle gain, travel workout for conditioning, travel workout for strength, travel workout for mobility, travel workout for fat loss.

To gain or maintain muscle without equipment on the road, try to minimize your rest periods and complete these sets with 45 seconds between each set and two to three minutes between each of the three circuits. You’ll alternate between lower and upper body movements to give your specific muscle groups a break while making sure your body is still working hard overall. 

Three rounds of:

• Bodyweight Squat — 50 reps
• 1.5-Rep Push-Up — 15 reps
• Lateral Lunge  — 25 reps (each side)
• 1.5-Rep Triceps Push-Up — 15 reps
• 1.5-Rep Split Squat — 20 reps (each side)

You’ll notice a fair amount of 1.5-reps , which are when you complete a full rep, then half a rep, and counting those combined as a single rep). One-and-a-half reps increase your time under tension and maximize the mind-muscle connection — a perfect storm for building muscle — while keeping your volume high to compensate for your lack of external loading.

You don’t need access to a sled — or even a kettlebell or jump rope (although those are great if you can travel with it) — to get a solid conditioning workout while you’re traveling. Here, you’ll want to time yourself each day you do this workout and stack your results against each other so you can track your progress. The goal is to rest only as needed.

• 10 burpees with push-up
• 20 mountain climbers (per leg)
• 9 burpees with push-up
• 18 mountain climbers (per leg)
• push-up burpees with push-up
• 16 mountain climbers (per leg)
• 7 burpees with push-up
• 14 mountain climbers (per leg)
• 6 burpees with push-up
• 12 mountain climbers (per leg)
• 5 burpees with push-up
• 10 mountain climbers (per leg)
• 4 burpees with push-up
• 8 mountain climbers (per leg)
• 3 burpees with push-up
• 6 mountain climbers (per leg)
• 2 burpees with push-up
• 4 mountain climbers (per leg)
• 1 burpee with push-up
• 2 mountain climbers (per leg)

By the end of this session, you’ll have completed 55 burpees — which will include 55 push-ups — and 110 mountain climbers per leg. If that’s not enough for you, feel free to bump it up to two rounds: just make sure you’re keeping track of your time to completion.

To stay strong on the road, you’ll want to prioritize taking full-body movements to failure — repeatedly. To accomplish this, you’ll start by performing as many quality reps of the exercise as you can in one go.

For example, if you can bang out 26 crisp diamond push-ups at once before reaching failure, do it. Then your task will be to rest as little as possible to perform 26 more diamond push-ups. For example, you might be able to hit 14 reps on your second set; then eight, and then four, which will give you 26. In total, you’ll have performed 52 reps in as little time as possible — a strength builder both physically and mentally.

With exercises that require a static hold — like bodyweight pause squats and planks — time how long you can hold each position before failing, then rest as little as possible as you try to accumulate the same number of seconds in the position (count your seconds like reps, above).

To Repeated Failure:

• Diamond Push-Up
• Bodyweight Pause Squat
• Pike Push-Up
• Side Plank (left)
• Side Plank (right)
• Wide Push-Up

While you’ll want to rest as little as possible between your sets of each exercise, rest as long as you need to between the different exercises. In other words, after completing your diamond push-ups, rest as long as you need to before getting started on your bodyweight pause squat.

Aim to increase the number of quality reps you can start with — it’ll give you something exciting to strive for and a way to track your strength and progress without weights.

Improving your mobility will improve your lifting — it’s as simple as that. For this travel mobility workout, you’ll do moves that you’re familiar with in the gym, sans the weights, and concentrate on strengthening and extending the end ranges of motion.

Four Rounds Of:

• World’s Greatest Stretch  — 6 reps (each side)
• Single-Leg RDL  — 10 reps (each side)
• Scapular Push-Up — 15 reps
• Frog Stretch — 15 reps
• Single-Leg Glute Bridge  — 15 reps (each side)
• Back-to-Wall Shoulder Flexion — 15 reps
• Crab Reach — 10 reps (each side)

Ensure every rep is completed with intention, under extremely slow control — and don’t forget to breathe fully through each rep.

One of your goals might be body recomposition , and there are plenty of workouts you can do on the road to help you out. If you’re looking to decrease your body fat percentage , you’ll want to emphasize higher intensity moves requiring your full body to engage. Building strength while also resting relatively little and integrating intensive cardio work can help you shift your body composition toward more muscle and less body fat  if that’s what you’re going for.

Three to Five Rounds:

• Clapping Push-Up — 6 reps
• Jumping Lunge   — 12 reps (each side)
• Hand-Release Push-Up — 12 reps
• Jump Squat — 20 reps
• Lateral Bound — 12 reps (each side)

Aim to rest as little as possible between exercises, but rest for at least two to three minutes between rounds. That way, you’ll push yourself during the rounds, but let yourself come back with crisp form with each new round. Of course, if your form is ever slipping, rest as needed before proceeding.

If you want to measure your progress with a barometer beyond fat loss, time yourself during your workout and write it down. See if you can get faster and more efficient with your movements during your vacation.

The Best Exercises For Traveling

Especially if you tend to get bored when you can’t play with all the barbells and dumbbells in your regular gym, you’ll want to emphasize full-body, compound bodyweight movements when you’re on that business trip.

Think all manner of squats, push-ups, lunges, and dynamic movements like burpees, mountain climbers, and — if you have access to certain equipment — kettlebell swings and double-unders . When in doubt about an exercise, ask yourself if it requires your entire body to put in work and if you can execute it with perfect form to failure. If yes, then it probably passes the proverbial litmus test for travel exercising.

Using these kinds of high-energy, high-concentration compound movements, you’ll be making the most efficient use of your time, physical space, and mental energy . Remember, traveling can be emotionally and mentally exhausting , so your goal should be to maximize whatever energy you do have to get a solid workout in — even if you only dedicate 15 minutes to the cause.

Why Should You Work Out While You’re Traveling?

Let’s be real — whether you’re away for business or pleasure, traveling can be stressful . Working out while traveling is that it doesn’t need to add to your stress. You can get a high-quality workout in, even if it’s just in your childhood bedroom or hotel room, for 15 minutes with nothing but your bodyweight . So instead of adding extra planning, being intentional about working out when you’re on the road will decrease your stress levels and improve your overall mental health .

Plus, traveling is exhausting on the body, but that doesn’t often translate into resting better . On the contrary: With all those road trip coffee stops and all that jet lag, you’ll often find that your circadian rhythm is way off on your business trips. Enter working out — getting a hard workout can help improve your sleep . And the better you sleep , the better you train . This is definitely the kind of feedback loop you want to get yourself into: good sleep, good training — a win-win for every part of your body and mind .

As if decreasing your stress and improving your on-the-go sleep wasn’t enough, continuing your workout program while you’re traveling will keep you ready to get back to the gym with little interruption when you get back home. Instead of looking at your trip as a potential detriment to your gains because you won’t have your barbells, try to think of it as a chance to work through your sticking points . You might be able to use potentially equipment-free training as an opportunity to get stronger in areas that you typically neglect — think mobility , lateral movement , or bodyweight strength and conditioning . 

When Should You Work Out While Traveling?

When you’re figuring out when to work out on your business trip, things might be somewhat more stable than when you’re visiting family. You might have access to a hotel gym and more predictable hours (i.e., you’ve got to be at that conference by nine, get your workout in at seven). If you’re using a hotel gym, check the hours before you make your plan. So if you prefer to work out at night , instead of going to happy hour, make sure the hotel gym will be open; and if you’re the 4 a.m. workout type of human, make sure it’s open 24/7.

If you’re traveling to see family or are going on vacation, chances are you’ll have less control over your schedule and what you eat than you usually do. The latter isn’t necessarily a bad thing, but your body may feel pretty unsettled if you’re used to eating for your gains  but then get loaded up on pie and processed foods all week with your fam. If you’re looking to maximize the impact of your workouts and minimize the impact of grandma’s cookies, you might want to consider working out before tucking in.

Why? Your body (and muscles) are primarily fueled by glycogen , stored in limited quantities in the liver and the muscles. Exercise (particularly before eating) increases glycogen breakdown of liver glycogen to maintain blood glucose concentrations to make sure your muscles have enough fuel for movement. Doing moderate-to-high intensity exercise for an extended time results in lowering of liver glycogen stores. Exercise-induced glycogen deficit increases insulin sensitivity and helps the body efficiently process and store the calories (and especially carbohydrates) you’re about to eat. AKA, work out before you eat up on your vacation.

Workout With Your Bodyweight

Limited equipment, time, and space don’t have to stop you from training when you’re traveling. Doing short, high-intensity wor k will allow you to maintain your fitness while enjoying the finer things in life. If you’re looking to learn more about training with your bodyweight or limited equipment, check out these training articles.

• Best At-Home Bodyweight Workouts
• 9 Mobility-Focused Exercises to Improve Your Squat Without Weights
• Yes, Office Workouts Are a Thing — Here’s What You Need to Know

Featured image: Puhhha/Shutterstock

About Shane McLean

Shane McLean is a Certified Personal Trainer who’s worked with a wide variety of clients, from the general population client all the way to ex-Navy seals and college athletes.

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

Pre-Travel Workouts To Keep You Comfortable In Transit

Whether you’re crammed in the back seat or flying coach, these exercises will keep you comfortable en route.

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Travel can put you in some pretty uncomfortable positions. Take it from me: I’ve racked up thousands of frequent flier miles crammed into coach, spent multiple nights tossing and turning on berths in India’s sleeper trains, and somehow drove from New York to California in a whirlwind four days while still sneaking in a quick detour to the Grand Canyon. It’s all been worth it, even though travel can take a toll on your body in the form of a stiff neck, achy shoulders, tight calves, and sore feet. But here’s a little secret: Exercise before a long flight can go a long way toward keeping the aches and pains of travel at bay. Enter the pre-travel workout—a series of simple moves and stretches that can prep your body for the physical challenges of globe-trotting. Spending as little as 30 minutes getting your heart rate up and stretching out your muscles before a long-haul flight or road trip will help you feel rejuvenated before your vacation even begins, no matter how much your luggage weighs or how long that fasten seatbelt sign is lit. To find out the best moves to include in your pre-travel workout, we sat down with Jessica Schreiner, MS in exercise science and mind–body manager at  Exhale Spa at the Loews Miami Beach Hotel . She sees hundreds of travelers sweat it out each week and has some tips on exactly what kinds of pre-travel exercises and stretches work best for jet-setters and road warriors.  

The Aches and Pains of Travel

Chances are high that you’re already intimately familiar with the aches and pains that come with travel. Your shoulders get sore from carrying heavy bags, your hips tighten from so many hours seated, your feet throb from endless hours of walking, and let’s not even talk about the tension in your neck. But muscle and joint stiffness are just the start of how travel can impact your health. One of the biggest health concerns of sitting for extended periods of time while driving or flying is the development of  deep vein thrombosis . This condition involves the formation blood clots in your body, typically in your legs. Complications from deep vein thrombosis can be life-threatening. Leg and foot swelling is also a common symptom of people on flights and road trips. Sitting for long periods of time tends to decrease your circulation. While not a major health concern, swelling can be uncomfortable for travelers. Furthermore, there are lower oxygen levels while traveling 35,000 feet above the earth.  A lack of oxygen can cause changes in memory and reduce your ability to think clearly . But for people bitten by the travel bug, the health risks of long hours in the car or in the air don’t compare to the thrill of exploring this great planet. Fortunately, making the experience healthier and safer for our bodies is actually pretty easy with proper hydration, a pre-travel workout, and some movement along the way. “Hydrating and a workout before a flight can reduce those symptoms,” says Schreiner. “A pre-travel workout will help with circulation. If you’re active before you travel, it will help with blood flow and reduce swelling.”

Pre-Flight Exercises to Get You Through Long-Haul Journeys

Between packing, picking up last-minute essentials, finalizing your itinerary, and taking care of your home, your travel schedule leading up to any vacation is super hectic. But here’s one last thing you have to add to your to-do list: the pre-travel workout. Your body will thank you for it. “Within 24 hours of your trip, find a workout, like Exhale’s barre class, that combines both strength training and stretching. You’ll stimulate your immune system and promote circulation, making for less muscle stiffness while on the road,” Schreiner says. “The resistance exercises will raise your metabolic rate, resulting in increased calorie burning even while you’re stationary.” I’ll be the first to admit that it would be a true miracle if I could find the time to hit up my favorite fitness studio the day before a flight or road trip. The good news is that you can do some pre-flight exercises right at home (or even in the airport if you’re really pressed for time).

What makes for an effective pre-travel workout?

Strength and resistance exercises that stretch you out from head to toe make for an effective workout before traveling, says Schreiner. The best pre-flight exercises include squats, reverse lunges, planks, and push-ups. These moves will also help prep your body for a long road trip by limbering up the areas of your body that are most likely to stiffen up while you’re seated. “Do 10 to 15 reps of each exercise [above]. You can make it a circuit and do three or four rounds of each exercise. You might also want to flow through some vinyasas , as doing some yoga exercises can open up your hips and increase your shoulder mobility,” she says. Doing the pre-travel workout ahead of your trip will put you in good shape for the big day. But you’re not done yet! In the moments leading up to your departure, keep moving (consider this the extended pre-travel workout). You’re about to spend hours in a sedentary position—no need to extend the time your body’s still by plopping down in the airport chair or chilling out at the kitchen table before hitting the road. If you needed an excuse to do a little pre-travel souvenir shopping, this would be it. Walk around as much as you can in the airport instead of remaining sedentary.

While on the plane or in the car…

Travel exercises for when you reach your destination.

No one wants to kick off their vacation with tight hips and sore shoulders. But despite faithfully practicing your pre-travel workout, your body still might need a little love after a long flight or road trip. “As soon as you get to your hotel room , practice inversions. I like [to lay] on the floor with my butt against the wall and put my legs up the wall. Lifting your legs above your heart can help the blood recirculate,” says Schreiner. Spas and hotel gyms will typically have more useful resources to help you recover from a big trip. “An acupuncture treatment can greatly assist with any post-travel symptoms such as jet lag, swelling, pain, and fatigue,” says Schreiner. “Also, take a yoga class to relieve total body aches and pains, regain flexibility, and realign the spine. You’ll be ready to conquer it all feeling restored, centered, and energized.” A pre-travel workout and some post-travel care can help you feel ready to take on the world, no matter where you are or how many hours you spent in a seat getting there.

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A fitness movement built around traveling.

Aug 1 The 7 Best Ready to Drink Pre-Workout Supplements

These canned rtd pre-workout drinks deliver convenient energy before working out..

When you’re busy with work, school, family, and friends, having a ready-to-drink pre-workout drink or protein shake is essential for a gym session.

Grab one at a gas station or keep a few in your backpack so you always have an energy source.

These are the best ready-to-drink pre-workout drinks:

Total War by Redcon1

C4 energy by cellucor, ryse project: blackout rtd pre-workout, amino energy by optimum nutrition, ignite by kill cliff, fitaid energy by lifeaid beverage co, jocko go by jocko fuel.

We’ve tried and tested many different drinks and these picks are based on energy, taste, price, and overall performance.

Total War by Redcon1 is one of the best-selling pre-workout drinks on the market right now and for good reason.

The ready-to-drink version of Total War is on par with the powder, packing a heavy dose of caffeine, beta-alanine, taurine, citrulline, and agmatine.

Total War is the best choice for anyone looking for the typical pre-workout experience - face-tingling, a solid pump, and a ton of energy.

For a case of 12 at $35, Total War RTE costs less than $3 per drink.

Use the discount code ‘T20CCastellano’ for 20% off your Redcon1 order.

This is the best-tasting pre-workout.

If you’re looking for a ready-to-drink pre-workout that’s easy to find, C4 Energy is the one you’re most likely to find in a store near you.

While some might consider this to be more of an energy drink, C4 Energy makes the list because the line between pre-workout and energy drinks has been blurred.

Plus, this drink provides energy and focus like a pre-workout supplement , allowing you to power through your training with intensity and drive.

This is a medium-strength pre-workout drink, with around 200mg of caffeine.

You can get C4 Energy ready-to-drink in carbonated or non-carbonated forms. Both taste great and deliver a solid energy boost in the gym.

Use the discount code ‘FITTEST20’ for 20% off your C4 purchase.

Project: Blackout RTD Pre-Workout by Ryse is the strongest ready-to-drink pre-workout with 400mg of caffeine and is the best pre-workout for men.

This one is not for the weak or faint of heart. There’s beta-alanine for skin tingling and blood flow, and Ryse advertises that they only use the highest quality ingredients to give you a lot of energy.

Available flavors include Baja Burst, Candy Grape, and Tiger’s Blood. Baja Burst is delicious.

Amino Energy by Optimum Nutrition contains less caffeine than the previous two on this list, so if you’re sensitive to caffeine, this is a solid choice.

The upside to this drink is an emphasis on recovery - Amino Energy RTE has electrolytes for hydration, in addition to caffeine for energy.

This is a low-strength pre-workout drink, with around 100mg of caffeine.

I’m a big fan of “clean energy” - energy drinks that use natural caffeine sources and aren’t loaded with extra ingredients that leave you feeling jittery.

Ignite by Kill Cliff has perfected clean energy with 150mg of caffeine and natural sweeteners, making it a medium-strength pre-workout drink.

There are also electrolytes for increased hydration and better recovery during your workout. Plus, Kill Cliff’s flavors are off the charts. Try the Cherry Lime Grenade.

FitAid Energy is the newest drink made by LifeAid Beverage Co. and is a great choice for anyone looking to avoid the jitters from a heavy caffeine dose.

The clean energy FitAid Energy gives you comes from natural caffeine sources and combines that with electrolytes, BCAAs, and vitamins.

There’s no beta-alanine in FitAid energy, so this is a good pre-workout drink for anyone who doesn’t like tingling skin.

This is a medium-strength pre-workout drink, with 200mg of caffeine, and is the best pre-workout for cardio.

Jocko Go is made by former Navy SEAL and podcast host Jocko Willink. Jocko Go is a great option for anyone who is sensitive to caffeine and wants a pre-workout energy drink that contains less than 100 milligrams of caffeine.

Jocko Go is sweetened with monk fruit extract, contains no sugar, and only has 10 calories. It also has choline and carnitine for mental focus and electrolytes for workout hydration.

These drinks have a pretty good taste but are not that sweet. Flavors include pink mist (pink lemonade), tropic thunder (pink and coconut), and iced tea/lemonade (my favorite).

This is a low-strength pre-workout drink, with only 95mg of caffeine.

Frequently Asked Questions

When should you drink your pre-workout drink?

The optimal time to drink pre-workout is 20 to 40 minutes before you start working out.

Should I drink ready-to-drink pre-workout or pre-workout powder?

Ready-to-drink pre-workout drinks are great for convenience but cost more money. It comes down to personal preference when weighing cost and convenience. The effectiveness is similar between both.

What’s your favorite pre-workout drink on this list?

I prefer ready-to-drink pre-workout drinks for their convenience and my personal favorite is Total War by Redcon1. I have a high tolerance for caffeine, so I like a lot of it before I work out.

Out of all of these drinks, it’s the most complete pre-workout drink.

I know when I drink Total War, I’m going to have laser focus in the gym and I’m going to leave with an insane pump.

If you’re looking for a clean and balanced boost before working out, try these organic energy shots .

This page contains affiliate links for which Fittest Travel may receive a commission.

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Jet-Set Your Fitness With This Pre-Travel Workout

Learn how to travel-proof your body and your fitness routine with these moves..

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! >","name":"in-content-cta","type":"link"}}'>Download the app .

If you’re an avid traveler, you already know the toll long trips can take on the body. Aside from the usual culprits of fatigue and dehydration , hours of sitting in one position can easily lead to stiff, sore muscles and chronic pain. While there are stretches you can do during travel to help alleviate some of the strain, a better option is to prepare and strengthen your body before you travel with this pre-travel workout .

Pre-Travel Workout : Getting Fit for a Better Trip

As the old saying goes, an ounce of prevention is worth a pound of cure. This certainly holds true with travel because studies show healthier travelers are at a lower risk for some of the scarier side effects of travel, such as deep vein thrombosis. Aside from the typical dehydration, bloating, headaches and fatigue that accompany most long journeys, getting in shape with a pre-travel workout can just make travel easier on the body.

You can do this entire workout with a kettlebell or pair of dumbbells, but feel free to modify any exercise for barbells if that’s more your speed. Perform each exercise for the prescribed sets and reps, resting one to two minutes before moving on to the next, or run through the list as a circuit, resting two minutes between each round.

Pre-Travel Workout

Goblet squat.

If you’ve ever dropped your keys or boarding pass while juggling multiple carry-ons, you know just how valuable this move can be. A full-range-of-motion squat performed while holding the weight in a somewhat awkward position, the goblet squat is a great way to build strength in your shoulders, back, core and legs while improving balance and flexibility in your hips.

How-To: Stand with your feet about shoulder-width apart holding the kettlebell upside down in a goblet hold. Alternatively, you can hold a heavy dumbbell vertically by one end in front of your chest. Keeping your core engaged and your chest up, bend at your knees and hips to lower your hips into a squat. Do not allow the weight to pull your upper body forward. Pause at the bottom, then push through your heels and extend your legs to stand up.

Single-Arm Clean

While this exercise can be a little complicated to master, it’s essentially the same move you do when you heft a backpack up to your shoulder with one arm. This is where the awkward weight distribution of the kettlebell really makes a difference, since it more closely approximates its real-world counterpart.

How-To: Stand over a kettlebell. Bend at your knees and hips and grab the kettlebell with one hand, lifting it slightly off the floor in preparation for the lift. Keep your back straight and chest up. Exhale as you quickly straighten your legs, using the momentum to pull the kettlebell up to shoulder height, swiveling your elbow around and under to catch the weight with the outside of your forearm. When done correctly, the kettlebell will not bang against your arm. If this version is too difficult, use a dumbbell instead.

Curtsy Lunge

One of the problems with travel is it forces you to move and bend your body in ways it is not accustomed to moving. This makes unusual, multi-planar movements like the curtsy lunge great for strengthening the stabilizing muscles that protect your joints and developing better balance and flexibility. The curtsy lunge is also a great all-in-one glute and quad builder.

How-To: Stand holding a kettlebell in a goblet grip. Shift your weight to one leg as you step back and behind with the other foot. Stay upright and keep your core engaged as you bend your front knee and lower your back knee toward the floor. Pause and then push into your front heel as you straighten your leg and step your back foot back to the starting position.

Shoulder Press

Lifting heavy bags into overhead compartments is where travel can get tricky if you haven’t built up the strength. Shoulder presses are a great strength builder for your shoulders and core, both of which must be strong to endure the rigors of travel. You also can use two kettlebells instead of one to create more of a challenge for your balance and coordination.

How-To: Stand holding a weight in each hand at shoulder height. Alternatively, you can hold one kettlebell by the horns. Engage your core to protect your back as you exhale and press the weight straight overhead. Keep your spine neutral and your knees straight but not locked out. Inhale as you lower the weight back down with control.

Sumo Deadlift High-Pull 

Deadlifts and high-pulls build functional strength, so it only seems natural that a movement combining the two would be a perfect pre-travel exercise The sumo deadlift high-pull is a total-body strength builder, giving your arms, back and core the extra umph they need to lift heavy suitcases and withstand hours of travel. To further develop your core strength and protect your body from travel aches and pains, check out 6 Moves to Improve Your Upper-Body Strength and Posture

How-To: Stand over a kettlebell with your feet wide and toes pointed out. Sit back into your heels, allowing your knees to track over your toes while keeping your chest up and your back straight. Grab the kettlebell handle. Push through your heels and straighten your legs, using the momentum to pull the kettlebell straight up under your chin. Keep your elbows above your wrists. Straighten your arms to lower the kettlebell down first, then bend your knees and hips to lower back to the starting position.

Using this pre-travel workout routine to improve your total-body strength will help your body withstand the stress and strain of travel. Not only will you be better equipped to lift heavy bags and tolerate long periods of inactivity, but consistent exercise also has been shown to improve sleep quality, reduce soreness and fatigue, aid in digestion, boost mood and protect immunity , all of which can be negatively impacted by travel Plus, developing a strong, toned physique certainly can’t hurt if your destination is a sandy beach where you can relax and show off all that hard work in the gym.

For more ways to improve your travel experience, check out 5 Seated Stretches to Do While Traveling . 

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Pre-Workout on a Plane: Can I Take It? Your Guide to Travel-Friendly Fitness Boosters

Home » Workout » Pre-Workout on a Plane: Can I Take It? Your Guide to Travel-Friendly Fitness Boosters

When it comes to maintaining a fitness routine, traveling can often pose a challenge. Whether you’re embarking on a business trip or going on vacation, it’s important to find ways to stay active and energized even when you’re on the go. One common question that arises for fitness enthusiasts is whether they can take their pre-workout supplements on a plane. In this article, we will explore the guidelines and tips for traveling with pre-workout supplements and other fitness boosters to help you make the most of your fitness journey while in the air.

Table of Contents

1. Check TSA Regulations

2. pack in a secure container, 3. label and declare, 4. be mindful of liquid restrictions, 1. separate them for easy access, 2. follow tsa instructions, 1. use sealed containers, 2. store in carry-on bag, 1. research local regulations, 2. carry necessary documentation, 3. consider portable alternatives, 4. know your limits, taking pre-workout supplements on a plane: guidelines and tips.

Many people rely on pre-workout supplements to enhance their performance during exercise. These supplements typically contain ingredients such as caffeine, creatine, and amino acids that provide an energy boost and improve focus. However, when it comes to air travel, there are certain regulations and restrictions that you need to be aware of to ensure a hassle-free journey.

Transportation Security Administration (TSA) regulates what items are allowed on board an aircraft. According to the TSA guidelines, pre-workout supplements in the form of powders or pills are generally allowed in carry-on luggage. However, it is recommended to check the specific regulations of the airline you are traveling with as they may have additional restrictions.

When packing pre-workout supplements, it is important to use a secure container to prevent any spills or leaks. Opt for a tightly sealed, non-glass container to ensure the safety of your other belongings. Additionally, consider using individual serving packets or pre-measured containers to make it easier to carry the right amount of supplement for your travel duration.

To avoid any confusion or issues at the security checkpoint, it is advisable to label your pre-workout supplements and declare them to the security officers. This will help them understand what the contents are and prevent any unnecessary delays during the screening process.

If your pre-workout supplement is in liquid form, be aware of the liquid restrictions imposed by TSA. Liquids in carry-on bags must be in containers of 3.4 ounces (100 milliliters) or less and placed in a clear, quart-sized plastic bag. If your pre-workout supplement exceeds this limit, it is recommended to pack it in your checked luggage instead.

Airport Security: Guidelines for Carrying Preworkout Supplements

When going through airport security, it’s important to follow certain guidelines to ensure a smooth experience when carrying pre-workout supplements.

Keep your pre-workout supplements separate from other items in your carry-on bag for easy access during the security screening. This will help streamline the process and prevent any delays or confusion.

During the security screening, follow the instructions provided by the TSA officers. If they request additional screening or questioning regarding your pre-workout supplements, cooperate with them and provide the necessary information to expedite the process.

Traveling with Protein Powder: Pre-Workout Tips for Air Travel

Protein powder is another popular fitness supplement that many individuals use as part of their pre-workout routine. If you plan on taking protein powder with you during air travel, consider the following tips:

Similar to pre-workout supplements, it’s important to pack protein powder in sealed containers to prevent any spillage or leakage. Look for containers that are specifically designed for travel and ensure they are tightly sealed to avoid any mess.

Protein powder is generally allowed in carry-on luggage according to TSA regulations. However, it is advisable to double-check with the airline you are traveling with to ensure there are no additional restrictions. Storing it in your carry-on bag will also allow you to have easy access to it during your journey.

Traveling with Sports Supplements: A Comprehensive Guide

In addition to pre-workout supplements and protein powder, there are various other sports supplements that fitness enthusiasts may want to carry while traveling. Here is a comprehensive guide to help you navigate through the process:

Before traveling to a new destination, it is important to research the local regulations regarding sports supplements. Different countries may have varying restrictions or requirements, and it’s important to comply with them to avoid any legal issues.

When traveling with sports supplements, it is advisable to carry any necessary documentation such as product labels, receipts, or doctor’s prescriptions. This will help validate the contents of your supplements and ensure a smooth customs clearance process if required.

If you’re concerned about the hassle of carrying sports supplements during your travels, consider portable alternatives such as protein bars or ready-to-drink shakes. These options provide a convenient way to fuel your workouts without the need for powders or pills.

While it’s important to stay committed to your fitness routine, it’s equally important to know your limits and listen to your body. Traveling can be tiring, and it’s essential to prioritize rest and recovery to ensure you stay healthy and energized throughout your journey.

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Take These Three Travel Workouts On Your Next Trip

By Rachel MacPherson

Expert Verified by Kate Meier NASM-CPT, USAW-L1, CF-L1

updated July 28, 2023

Maintain your fitness on the road with our hotel room -friendly workouts

Travel demands a lot whether you’re visiting family, going on a business trip, or a well-earned vacation. It can throw you off your routine, which includes potentially derailing your fitness regimen. Heck, keeping up with workouts during a regular week is challenging enough, never mind when you’re out of town.

That’s why we have developed a comprehensive guide to travel workouts. Your exercise doesn’t need to take a backseat when you’re on the road. Follow our simple tips and use our trainer-built workouts to stay on track with your fitness goals.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not a substitute for health or medical advice. For medical advice, contact an appropriate healthcare provider. 

Stay Active Wherever You’re Traveling

Staying active while you travel is a great way to remain dedicated to your goals and ensure your hard-earned habits don’t fall by the wayside. And apparently, most travelers agree: 53 percent of travelers feel it’s important to exercise while away from home, according to a study 1 done by Expedia.Additionally, physical activity can reduce jet lag and adverse side effects of travel, like sleep disturbances 2 .

Below are some easy-to-follow training options, including a 20-minute bodyweight workout, a 30-minute hotel gym workout that uses minimal equipment, a family-friendly workout routine, and a list of stretches that can be done on a plane or in the car (but not while you’re driving, please).

• 20-Minute Bodyweight Travel Workout

This 20-minute bodyweight workout will challenge various muscle groups, build strength and stability, boost cardiovascular health, and can be done just about anywhere. Remember to focus on performing the movements with control, never sacrificing form for speed. 

Set a timer for 20 minutes and see how many rounds you can complete. 

• 10 air squats
• 10 walking lunges each side
• 20 paces of bear crawls 
• 10 bodyweight shoulder press
• 10 cross-body mountain climbers 
• 10 diamond push-ups

Air ( Bodyweight ) Squats

• Stand with your feet hip-width apart, your toes pointing ahead or slightly angled outward.
• Unlock your knees and slightly hinge at your hips to shoot your glutes behind you. Begin bending your knees and lowering your hips toward the floor. Maintain a straight back and engaged core. 
• Continue to lower until your hips are at or below parallel to the floor, then stand.

Walking Lunges

• Stand with your feet shoulder-width apart and your hands on your hips. Take a large step forward with your right leg, leaving your left foot in place. 
• Bend your left knee to lower your body toward the floor, keeping your back straight and your core braced. Continue lowering until your left knee almost touches the floor and your right leg is bent at 90 degrees. 
• Push through your right foot to bring the right leg back together with the left. 
• Repeat on the other side.

Bear Crawls

• Get on all fours with your knees below your hips and your hands below your shoulders. 
• Raise your hips, lift your knees off the floor, and extend your legs and arms, keeping your neck in a neutral position. Brace your core.
• Step your right hand and left foot forward simultaneously. Next step with your left hand and right foot. Continue alternating hands and feet with opposite hand and foot moving together each time. 

Bodyweight Shoulder Press AKA Pike Push-up

• Get into a downward dog position, hands and feet on the floor, bottom pointed at the ceiling. Your body should form a triangle shape with your head in between your arms. 
• Bend your elbows to lower your head toward the floor. Gently tap the top of your head to the floor before pushing through your hands to raise back into the starting position. 

Cross-Body Mountain Climbers

• Bring your right knee toward your chest, twisting to bring it towards your left elbow. 
• Contract your abdominals to perform the movement, and then reverse the motion and place your leg back in the starting position. Switch sides and repeat. This is one rep.

Diamond Push-Ups

• Start in a high-plank position with your hands under your chest. Your index fingers and thumbs should touch to form a diamond shape.
• Keep a straight back and brace your core. Bend your elbows to lower your chest toward the floor until it touches the tops of your hands. 
• Push through your hands and extend your elbows to return to the starting position. 
• Make this exercise easier by leaving your knees on the floor or elevating your hands on a step or bench. To increase the challenge, place your feet on an elevated surface.
• 30-Minute Limited Equipment Travel Workout 

You can do this 30-minute limited equipment workout anywhere so long as you have some dumbbells or kettlebells, a resistance band or two, and an elevated surface such as a step or bench. Most hotel gyms have these types of equipment, or you can pack your own if you’re driving somewhere.

The first two exercises serve as a warm-up for this full-body workout, so go lighter with these before moving on to the following exercises. Use a weight that is challenging enough that you cannot perform more than 3 to 5 additional reps before failure. 

Also, keep in mind that you can always modify these exercises to make them easier or harder. For example, if weighted crunches are tough, do side planks or other core exercises. If the banded hamstring curls are difficult, you can do dumbbell deadlifts instead.

Three Rounds for Warmup:

• 20 banded pull-aparts
• 10 dumbbell wood chops/side

Four Rounds:

• 10 Bulgarian split squats/side
• 10 banded hamstring curls/side
• 10 squat thrusts
• 10 floor chest presses
• 15 weighted crunches or sit-ups
• Rest 2 minutes between rounds

Band Pull-Apart

• Grasp a resistance band with your palms up at chest height.
• Pull the band apart, bringing the band to touch your chest while separating your hands.
• Squeeze your shoulder blades back and down. Maintain a tall posture and keep your ribs down. 

Dumbbell Wood Chops

• Firmly hold a dumbbell in both hands and stand with your feet shoulder-width apart. Keep your arms straight throughout this exercise.
• Lift the dumbbell toward your right side, above your head, while pivoting your body toward the right. 
• Twist your body, bringing the dumbbell down to the left hip, bending your knees, and lowering your hips to place the dumbbell near the floor. 

Bulgarian Split Squats

• Stand with your feet hip-width apart, a dumbbell in each hand.
• Place your left foot behind you on an elevated surface, such as a step or a bench. 
• Slowly bend your right knee, keeping the weight on this front foot until your left knee nearly touches the floor. 
• Push through your right front foot to come to standing. 

Standing Banded Hamstring Curls

• With your feet hip-width apart, place a small loop band around the top of your right ankle and step on the other end of the band with your left foot. 
• Place your hands on a stable surface such as a table.
• Lift your right foot behind you by bending your right knee. Keep your hips steady and level, moving only your right leg below the knee. 
• Continue lifting your right heel toward your glute to feel the contraction in your hamstring keeping your quads in line with each other. 
• Pause for a count of one when your hamstring reaches full contraction or at about 90 degrees, then slowly lower your foot to the floor with control. 

Dumbbell or Banded Squat Thrust

• Stand with your feet shoulder-width apart, either with a band under your feet with ends grasped in each hand or holding a pair of dumbbells above your shoulders. 
• Hinge slightly at your hips and squat, keeping your chest pointed forward. 
• Push your feet into the floor and extend your knees to stand up while simultaneously pressing the dumbbells or band overhead, fully extending your arms.

Dumbbell Floor Chest Press

• Lie on your back, bend your knees, and keep your feet flat on the floor. Raise a dumbbell in each hand directly above your shoulders, keeping your upper arms on the floor.
• Push the dumbbells straight up, pausing at the top to squeeze your chest muscles before slowly bringing the weight down to the starting position.

Weighted Crunches

• Lie on your back with your feet on the floor; knees bent 90 degrees, and a single dumbbell in your hands.
• Lift the weight over your chest. Lock your elbows with extended arms and ensure your lower back is pressed into the floor. 
• Engage your abdominals and gently raise your shoulders off the floor, bringing your ribs toward your pelvic bones using your abdominal muscles. 
• Hold at the top to feel the contraction in your abs before lowering back to the floor.
• Family-Friendly Travel Workout 

This fun, family-friendly workout includes beginner-friendly movements that will build strength, mobility, and stability. More importantly, it consists of fun and easy moves that even your children can enjoy—just be sure they don’t exert themselves too hard and stay hydrated.

The first two exercises serve as a warm-up for your entire body, so be sure to take them slowly. Make sure you have a safe surface to move on since your hands will touch the ground. Perform each exercise for one to two minutes. Do as many rounds as you like.

• 1 to 2 minutes of butt kicks
• 1 to 2 minutes of inchworms
• 1 to 2 minutes of bear crawls
• 1 to 2 minutes of crab walks
• 1 to 2 minutes of duck walks
• 1 to 2 minutes of frog jumps
• Stand tall and brace your core. To start, jog in place.
• Bring your right foot up behind you to your right glute as you propel yourself forward. Repeat with the left foot when your right foot lands in front.
• Continue running and switching sides, kicking toward your glutes with each step.
• Stand tall then hinge at the hips to put your hands on the floor in front of you.
• Keeping your legs straight, walk your hands away from your body without letting your hips sag. 
• Stop when your hands are under your shoulders. Next, take small steps to walk your feet toward your hands. 
• Pick your hands up from the ground to stand up and repeat.
• Get on all fours, knees stacked below your hips and your hands stacked below your shoulders. 
• Lift your hips and knees off the ground, extending your legs and arms while keeping your neck in a neutral position and engaging your core.
• Step your right hand and left foot forward at the same time, then step with your left hand and right foot. Continue this pattern, switching hands and feet. Your opposite hand and foot move together each time. 
• Sit on the ground and bend your knees with your feet flat on the floor and place your hands behind you with your fingers facing toward you. 
• Lift your hips by pushing through your heels and engaging your core. Your hips will remain lifted through the entire movement. 
• Step your right foot and right hand forward to move ahead then switch and move your left hand and foot forward. Continue alternating from your right to your left, keeping your hips raised. To move backward push your body back by pushing through your palm and heel of the same side, alternating sides to move backward.
• Stand with your feet a little wider than shoulder distance and bend your knees, hinging your hips until you are squatting with your thighs parallel to the ground. 
• Keep your chest raised and your core braced. 
• Take small waddling steps just like a duck forward and backward for the desired distance. Bonus points if you quack while you waddle.
• Stand tall and take a step to the side with each foot until your feet are wider than shoulder width. 
• Hinge at your hips and bend your knees, pushing your glutes back to come down into a deep squat. 
• Keep your chest raised and explosively push through your feet to jump off the ground.
• Land on the balls of your feet softly back into a squatting position with your legs wide.
• Stretches You Can Do On Planes or At Quick Pit Stops

Stretching during plane and car rides can increase blood flow, reduce aches and pains 3 , boost your mood, and help you feel more energized. Here are some movements you can do while sitting during travel or during a pit stop.

• 10 chin tucks
• 5 seated scarecrows
• 10 calf raises
• 10 cat-cows
• 5 seated prayer stretch
• 5 seated torso rotations
• 10 seated side bends
• 10 seated knee lifts
• Sitting with your back straight and feet flat on the floor, place your hands on your thighs.
• Bring your chin in towards your neck.
• Hold to feel a gentle stretch in your neck and upper traps.
• Slowly reverse to the starting position.

Seated Scarecrows

• Sitting in a chair with your feet grounded and your core engaged, lead with your elbows to lift your arms out and up away from the sides of your body. 
• When your upper arms are parallel to the floor and your hands are pointed toward the ground, elbows bent at 90 degrees, take a breath and hold the position. 
• Begin to rotate your upper arm to move your hands forward maintaining the 90-degree bend at your elbows. Keep rotating to bring your hands up until they are at head height. 
• Pause for a breath here and then return to the starting position with control.

Seated Calf Raise

• Sit toward the front of a chair with feet shoulder-distance apart on the ground.
• Slowly lift your heels so that you are on your tiptoes, and keep elevating your heels to feel a stretch in your calves. 
• Hold for one to two breaths before slowly lowering down to the starting position.

Seated Cat Cow Stretch

• In a seated position with your back straight, scoot forward so your back does not touch your chair. Place your hands on your kneecaps. Plant your feet hip distance apart.
• Slowly draw in your abdominals and round your upper back pushing your spine out behind you. You can pull gently with your hands on your knees to further stretch the backs of your shoulders, upper back, and neck muscles. 
• Hold the stretch for a few breaths before releasing slowly to unfurl. Push your chest forward creating an arch in your back while pulling gently on your knees with your hands to deepen the stretch. 

Seated Prayer Stretch

• Sit with your feet firmly on the floor and place your palms together under your chin with your fingers pointing straight upward. 
• Press your palms together and lower your hands down toward the middle to lower chest so you feel stretching and your wrists and forearms. 
• Hold for 20 to 30 seconds while breathing deeply before releasing.

Seated Torso Rotations

• Sit toward the front of a chair with your feet firmly planted. Position your hands on the front of your chest crossed at your wrists. 
• Rotate your torso to the right, not allowing your glutes to lift off the chair. Keep your torso upright throughout the movement. 
• Continue to rotate until you feel a gentle stretch in your mid and lower back. Brace your core and hold this position while breathing deeply before returning to the starting position and repeating on the other side. 
• Make sure you do not twist too far, as this should be a light and gentle stretch.

Seated Side Bends

• Sit toward the front of a chair with feet shoulder-width apart. 
• Lift your right arm to your side and over your head until your bicep is next to your ear and your fingers are over your head. 
• Lean to the left to create a stretch along the right side of your body. 
• Hold here for one breath before reversing the motion and repeating on the other side.

Seated Knee Lifts

• Sit toward the front of a chair with feet hip-width apart.
• Reach down and hold on to your seat if you can, beside your thighs. This is optional but may provide better bracing for you. 
• Maintaining a straight back and engaged core, lift your right knee toward your chest. You likely will only be able to elevate your foot about 6 to 10 inches off of the floor. Use your abs to lift your knee and feel the stretch in your glutes, hamstring, and hip.
• At this point slowly reverse the motion to lower your foot back to the floor and repeat on the other side. 
• Benefits of Staying Active While You Travel

Consistency is the basis of all success when it comes to your health goals. No matter how well-designed your workout routine is, you won’t see the results you want if you don’t do it regularly. Routines are the foundation of any long-term habits, but sticking to routines when traveling or being away from home is challenging unless you plan and prioritize them. While you don’t have to stick to your regular exercise schedule or intensity, including some exercise in your routine when traveling can help keep some consistency and maintain your healthy habits. 

For instance, a 2020 study published in Frontiers in Psychology 6 found that people who were consist with goal-supporting habits were more likely to adhere to them for three months straight. In other words, to be successful, consistently performing the actions and behaviors that support your goal will lead to the greatest chances of reaching that goal.

Likewise, a study in The Journal of Behavioral Medicine 7 that followed 111 new gym members revealed that those who exercised at least four times per week were more likely to keep their exercise routines past the study’s 12-week mark. On the other hand, those who exercised less than four times per week started to slip around Week Six.

If you are on a business trip, your days are probably packed with meetings, meals, and perhaps entertaining clients, which may leave you with little time to yourself. These days can be very draining, and you may feel like skipping your workout. However, getting in even a little physical activity can combat feeling drained and stressed from work 8 commitments. Aside from exercise boosting energy 9 , studies have shown that it also can make you more productive 10 , which will, in turn, help you fulfill your work commitments. 

• Pack For Success

Most people carefully plan their travel to ensure a smooth trip, whether mapping a route, booking accommodations, or setting up get-togethers with old friends. Take the same care when incorporating your fitness goals into your trip planning by making a list of what to pack for your travel workouts, deciding on healthy travel strategies, and finding local resources and activities to support physical activity.

One way to accomplish this is to pack smartly with travel-friendly workout gear.

• Athletic wear: Choose lightweight, well-fitting athletic wear that will suit the climate you’re traveling to, such as a few pairs of leggings or shorts, athletic socks, tank tops, sports bras, sweat-wicking briefs, swimwear, and breathable T-shirts.
• Shoes: Packing a couple of pairs of shoes is ideal, depending on your activity. For instance, you might want hiking shoes, cross-training shoes or running shoes, along with your everyday footwear.
• Resistance bands: Bands fold and provide excellent resistance for your strength training workouts so you can build muscle on-the-go. Include handles, ankle cuffs, and a door anchor for more versatility.
• Supplements: If you take supplements, pack them in smaller containers in portions you’ll need. Consider taking protein powder, pre-workout , creatine, or anything else you feel supports your training success.
• Suspension trainer: Suspension trainers are another lightweight, small-footprint, versatile piece of gear that provides hundreds of options for increasing the challenge of bodyweight exercises, making them perfect for travel.

Related: Best pre-workout for women

• Tips for Staying Healthy While Traveling

To give you the best chances of keeping some pep in your step during and after your drive or flight, plan some strategies for preventing the worst effects of travel.  

Do some stretches and active mobility work before, during, and after a long flight or road trip. If you can get out of your seat, try more active movements like side lunges, bodyweight squats, arm swings, hip circles, and overhead reaches.

Drink Water

Stay hydrated to help lessen the effects of jet lag, as dehydration increases the effects of jet lag. It’s also a good idea to avoid alcohol and coffee, which can increase the chances of dehydration, headaches, and sleep disturbances, so you might opt to pass on those tiny in-flight wine bottles.

Prioritize sleep and rest. Leading up to your trip, practice good sleep hygiene by getting enough quality sleep. For long flights, some hacks can help ward off the worst effects of time-zone changes and subsequent jet lag. 

For instance, if you’re traveling eastward, getting to sleep an hour earlier than usual for three or more days before your trip can help. Conversely, if you’re traveling west, go to bed one hour later for a few nights. Remember to adjust your wake-up times as well, aiming for at least 7 hours of sleep per night. It’s also wise to eat your meals around the same times you will be at your destination.

Packing items such as earplugs or earphones with some sleep-inducing soundtracks or mediations, a small pillow, and wearing comfortable clothes can help you catch some Zs on the plane or as a passenger in a vehicle.

Pack Healthy Food

Pre-planning your snacks is an excellent choice to help you avoid the heavy feeling of fatty, sugary, or low-nutrient airport food. You’ll also save your hard-earned dollars by packing your food. 

If you are traveling by plane, you can typically pack solid food items that are not liquids or gels. Quick grab-and-go snack recommendations include apples, protein bars, granola, whole grain crackers, nuts, protein powder to mix with on-flight water (may be inspected), dried fruit, popcorn, oatmeal cups (to add hot water or milk on the flight), low-sugar, high fiber cereal.

• Resources to Consider for Staying Active 

Use these ideas to help you make the most of sightseeing and exploring your local environment while being active. 

• Look into hiking trails nearby using a resource such as All Trails . If you are exploring nature during your trip, hiking provides impressive views while getting deep into flora and fauna of the area you visit. Remember to pack hiking-friendly footwear and a backpack, and practice trail safety by researching and following all local laws and regulations.
• Search for local fitness classes . Check for free trials, one-time passes, and resources such as Class Pass that will allow you to attend local fitness classes as a visitor. For extra travel flair, try to find a class incorporating local cultures, such as dance or martial arts.
• Bike rentals or ride shares are excellent for active sightseeing. Take a ride and explore the area you are visiting in an efficient, fun way. Biking is faster than walking, helping you cover much more ground while still keeping you moving.
• Research local parks or fields where you can exercise. Some parks will have outdoor fitness equipment like calisthenics bars for pull-ups. Other options include tracks, trails, and hills for sprints. Parks with trees and benches provide surfaces for setting up resistance bands or suspension trainers. If it is hot or humid, check for shady areas and water fountains for safety, and don’t plan a high-intensity workout.
• Check for a swimming pool in your residence or nearby. Swimming 4 is an excellent form of exercise, providing cardio, resistance, and stress-relieving 5 benefits. 
• Final Takeaway

Including workouts in your travel plans will help you explore your surroundings and can provide several benefits, such as combatting jet lag, de-stressing you, and helping you stick to your workout routine to avoid breaking your hard-earned habit formation. You don’t need to hit the gym (unless you want to), because you can do burpees and jumping jacks literally anywhere. 

Incorporating physical activity into your trip, whether it’s walking or an intense HIIT routine, will improve your mood, sleep, health, and help you stay on track toward your goals.

• References:
• Expedia. Training And Travel: Global Expedia.Com “Fitness Breaks” Study Examines How And Why People Exercise While Traveling . Feb. 2017.
• Youngstedt, S.D., Elliott, J.A., Kripke, D.F. Human circadian phase–response curves for exercise . J Physiol. 2019;597(8):2253-2268. First published: 19 February 2019
• Holzgreve, F., Maltry, L., Lampe, J., et al. The office work and stretch training (Ost) study: an individualized and standardized approach for reducing musculoskeletal disorders in office workers . J Occup Med Toxicol. 2018; 13: 37. Published online 2018 Dec 17. doi: 10.1186/s12995-018-0220-y
• Lee, B.A., Oh, D.J. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women . J Exerc Rehabil. 2015; 11(5): 266-271. Published online: October 30, 2015 DOI: https://doi.org/10.12965/jer.150242 .
• Chen, C.C., Kuo, Y.W., Hung, K.T., et al. The effect of swimming exercise on life stress relief . Int J Phys Educ Sports Health. 2015;1(5):51-53. May 2015.
• van der Weiden, A., Benjamins. J., Gillebaart, M., Ybema, J.F., de Ridder, D. How to form good habits? A longitudinal field study on the role of self-control in habit formation . Front Psychol. 2020;11:560.
• Kaushal, N., Rhodes, R.E. Exercise habit formation in new gym members: a longitudinal study . J Behav Med. 2015 Aug;38(4):652-63. doi: 10.1007/s10865-015-9640-7. Epub 2015 Apr 8.
• Sharma, A., Madaan, V., Petty, F.D. Exercise for mental health . Prim Care Companion J Clin Psychiatry. 2006;8(2):106.  
• Golen, T., Ricciotti, H. Does exercise really boost energy levels? Harvard Health. July 2021.
• Coulson, J.C., McKenna, J., Field, M. Exercising at work and self‐reported work performance . Dugdill L, ed. International Journal of Workplace Health Management. 2008;1(3):176-197.

Rachel MacPherson

Further reading.

Maintain your fitness on the road with our hotel room-friendly workoutsTravel demands a lot whether you’re visiting family, going on a business trip, or a well-earned vacation. It can throw you off your routine, which includes potentially derailing your fitness regimen. Heck, keeping up with workouts during a regular week is challenging enough, never mind when you’re out of town.That’s why we have developed a comprehensive guide to travel workouts.  » Read more about: Take These Three Travel Workouts On Your Next Trip  » Read more

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table of contents

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The Very Best Pre-Workouts

In this article

• Best overall
• Best less expensive
• Best sweetener free
• Best tasting

If you’re training intensely and could do with a little extra energy at the gym , then pre-workout could be for you. Consider it a bookend to a post-workout protein shake — it’s a supplement that boosts your energy, allows you to focus better, and provides some additional endurance for your muscles. “For most, taking pre-workout gives you the energy boost you sometimes feel you need before getting in motion. Oftentimes we find ourselves training early morning before work or early evening after work and might need a bit of pep in our step,” says Sam Tooley , lead trainer at Gainful.

With that in mind, if you are someone who wants to incorporate a pre-workout into their routine, I chatted with nutrition and fitness experts about what to look for in an ingredient list, how to add it to your diet, and the ingredients to avoid. However, Test Prep Insight registered dietitian Megan Darlington , personal trainer Eva Peña , and Dr. Raj Dasgupta , the chief medical adviser for Garage Gym Reviews, all advised me that pre-workout is not the correct choice for every type of athlete. “For those bodybuilding or training for a big marathon, for example, I’d recommend they begin to incorporate pre-workouts into their routine. Otherwise, I’d advise finding energy from more natural sources,” says Peña. This aligns with the research published on pre-workouts: One  randomized, double-blind study  in 2020 focused on the effect pre-workouts had on anaerobic performance in resistance-trained men. (The findings were positive.) Lastly, consider these general pointers from Tooley. “Everyone is different, and you should be selective in which pre-workout you take, why you’re taking it, and, of course, how it makes you feel. Similar to how our bodies are unique in how they digest certain foods, a certain pre-workout may not work as you intend it to,” he says. “Rather than becoming reliant on it, I save it for special occasions or harder training sessions where I know I truly need it. Less is more in my opinion.”

What we’re looking for

Energy source.

Pre-workouts use ingredients such as caffeine, beta-alanine, and L-citrulline to provide energy. Beta-alanine and L-citrulline are both natural amino acids that stimulate the production of nitric oxide in the muscles, enhancing your performance when exercising . “Watermelon is the most naturally rich dietary source of citrulline; however, you would need to eat several pounds of fresh watermelon per day to provide a three-gram dose of citrulline. Therefore, it is more sensible to supplement with citrulline,” says Dr. Adam Gonzalez, a professor of exercise physiology at Hofstra University. Gonzalez also recommends caffeine due to its “well-documented” performance-enhancing effects.

Other ingredients

All of the experts I spoke to stressed the importance of avoiding pre-workouts that are pumped full of too many artificial ingredients. Some of those ingredients include sweeteners such as sucralose, aspartame, and saccharin. “While these sweeteners may improve the taste of the product and be low in calories, there are plenty of negative side effects that come along with them — like inflammation in the body and a lower amount of good bacteria in your gut,” says Darlington. Instead, ingredients to look for include fruit and vegetable extracts, which will help to improve exercise performance and provide some flavor. It’s worth noting, though, that two of the trainers I spoke with said that encountering sweetener is unavoidable in pre-workout blends but that, in moderation, they shouldn’t cause side effects.

Price per serving

I’ve also calculated the price per serving of each pre-workout.

Best pre-workout overall

Energy source: Caffeine, creatine monohydrate, and beta-alanine | Other ingredients: Citric acid, sucralose | Price per serving: $1.09

“Optimum Nutrition uses high-quality ingredients like creatine, beta-alanine, and caffeine, which I feel comfortable recommending to my clients,” says Manuel Simons, a certified nutritionist coach and co-owner of Stress Relievers’ Club. As its blend mixes caffeine, creatine, and beta-alanine — and therefore offers an energy boost , increased endurance, and improved focus — it makes it easier for Simons to recommend it to a range of clients, each with different goals and focuses in the gym. These are also the same ingredients that all of our experts recommended to look out for in a pre-workout. While the blend does contain an artificial sweetener (sucralose), I’m still selecting it as our best pre-workout choice overall, thanks to its other high-quality ingredients, its range of flavors, and its affordability at a little over $1 per serving. We also like Optimum Nutrition’s protein powder and included it in our story about the best options .

Best less expensive pre-workout

Ingredients: Beta-alanine, caffeine | Other ingredients: Vitamin C | Price per serving: $0.70

Simons also recommends this cheaper option to his clients “because of the price point — Cellucor always provides good value for the quality of ingredients — and the brand’s reputation.” Simons also finds that the flavors offered by Cellucor (fruity blends like cherry limeade and fruit punch) “encourage consistent use” among his athletes as it makes the blend less of a chore to down before a workout.

Best sweetener-free pre-workout

Ingredients: Citrulline, beta-alanine | Other ingredients: Stevia and erythritol (non-artificial sweeteners) | Price per serving: $1.69

Simons also often recommends the all-natural pre-workout blends from Legion Athletics. “They’re a top choice as they avoid using proprietary blends in their products. Proprietary blends hide the specific dosages of individual ingredients, making it challenging for consumers to know how much of each ingredient they are getting,” he says. While the brand’s blends don’t contain any artificial flavorings, they still have a range of 20 flavors, from mojito to apple cider.  They contain citrulline and beta-alanine for providing energy to the muscles, alpha-GPC for endurance, and caffeine for both energy and mental stimulation. If you’re someone who wants to avoid caffeine, though, you can remove it as an ingredient when ordering.

Best less expensive sweetener-free pre-workout

Energy source: L-citrulline | Other ingredients : None | Price per serving: $0.15

As an energy source, all of our experts gave L-citrulline the green light. When it comes to choosing a blend of L-citrulline, Darlington recommends Transparent Labs. This is because its pre-workout doesn’t contain any “artificial sweeteners, coloring, and preservatives” and there are “no filler ingredients.” Quite simply, it’s pure L-citrulline. For those wanting to avoid sweeteners and caffeine in their diet , and potential side effects that can arise from those ingredients, this blend is a safe option.

Best-tasting pre-workout

Energy source: Beta-alanine | Other ingredients: Green coffee, orange, lemons, turmeric | Price per serving: $0.96

“I’ve been using Promix’s pre-workout semi-frequently before strength workouts and sessions at the climbing gym since 2021,” says Strategist writer Jeremy Rellosa. “After about 20 minutes from the first sip, I get a tingly feeling on my skin (I think the brand also mentions it, which I found funny) — which weirdly helps when I’m doing a hard workout. I feel like I’m buzzing and ready to lift or climb hard whenever I have it.” The blend’s beta-alanine helps improve muscle endurance while green coffee provides an energy boost. It tastes pretty familiar, too, says Rellosa: “One scoop mixed into my water bottle is enough, and the lemon flavor tastes like a less sweet Gatorade mix.”

Some other gym supplements we’ve written about:

Our experts:

Megan Darlington, registered dietitian at Test Prep Insight Dr. Raj Dasgupta, chief medical adviser for Garage Gym Reviews Dr. Adam Gonzalez, professor of exercise physiology at Hofstra University Eva Peña, personal trainer and founder of Wellness+ Studio Jeremy Rellosa, Strategist writer Manuel Simons, certified nutritionist coach and co-owner of Stress Relievers’ Club Sam Tooley, lead trainer at Gainful

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Bringing Pre-Workout on a Plane: What You Should Know

Just because you’re going to be traveling, it doesn’t mean that you can’t stick to your normal workout regimen.

According to the TSA, you can bring pre-workout on a plane in both your carry-on and checked bags.

This is because pre-workout is a powder, so the 3-1-1 rule doesn’t apply.

But there are still a few things you should know, so the screening process goes as smoothly as possible.

Table of Contents

• 1 TSA Powdered Substances Regulations
• 2 Packing Pre-Workout in Your Checked Bags
• 3 Bringing Pre-Workout on International Flights
• 4 Airline Regulations
• 5 How to Pack Pre-Workout for Flying
• 6 Don’t Bring Pre-Workout Shakes
• 7 Bringing Protein Bars, Gels, and Creatine

TSA Powdered Substances Regulations

You’re likely planing on bringing more than 12oz/350ml of pre-workout, which means that you should keep a couple of things in mind.

The TSA state that powder-like substances greater than 12oz/350ml, including pre-workout and protein powder , require additional screening when you go through airport security.

You will be required to place the pre-workout container in a screening bin, which may also be opened by a TSA officer for inspection.

Thankfully, the TSA also don’t specify a limit for how much pre-workout you can bring.

Packing Pre-Workout in Your Checked Bags

If you’re able to check in bag, it would be better to pack your pre-workout in your checked bag.

The TSA actually recommend this because it will be more convenient when you fly, and you will also be able to pass through airport security more quickly.

Bringing Pre-Workout on International Flights

If you’re flying internationally instead of domestically, you’ll also be able to bring pre-workout on a plane in both your carry-on and checked bags.

This applies to all popular destinations, including Mexico, Canada, the UK, Europe, and all other countries.

The only thing to keep in mind is that if your pre-workout is hemp based, you obviously don’t want to attempt to bring it into a country where hemp is illegal.

Airline Regulations

For the vast majority of items, the TSA and airlines are aligned – and this includes pre-workout.

So regardless if you’re flying with a major airline, like United, Delta, American Airlines etc., or a smaller regional airline, you won’t run into any issues when attempting to fly with pre-workout.

Airlines will even allow you to bring dumbbells on the plane , though you should pack them in your checked bag.

How to Pack Pre-Workout for Flying

To ensue the screening process goes as smoothly as possible, we suggest doing the following:

• If the container your pre-workout is in is greater than 12oz/350ml, pack it in your checked bag for convenience.
• If you pack your pre-workout in your carry on, make sure that it is easily accessible because you will need to place it in a separate bin for screening.
• If your pre-workout is white, leave it in its original packaging, so it isn’t mistaken for an illegal substance.
• If it isn’t white, pack it in any container you like, including a Ziploc bag, though it may delay the screening process.

Don’t Bring Pre-Workout Shakes

Due to the 3-1-1 rule, you can’t mix pre-workout with your liquid of choice and then bring it through airport security.

If you want to take a pre-workout shake when at the airport or on the plane, you can bring your pre-workout powder in your carry-on and then mix it with water or milk once you have passed through airport security.

Bringing Protein Bars, Gels, and Creatine

You can pack protein bars in both your carry-on and checked bags.

You can pack creatine in both your carry-on and checked bags. Creatine should be fine to bring on international flights.

Due to the 3-1-1 rule, protein gels that exceed 3.4oz/100ml should be packed in your checked bags.

Ella Dunham

Ella Dunham, a Freelance Travel Journalist and Marketing Manager, boasts an impressive career spanning eight years in the travel and tourism sectors.

Honored as one of "30 Under 30" by TTG Media (the world’s very first weekly travel trade newspaper), a "Tour Operator Travel Guru" and "Legend Award" winner, Ella is also a Fellow of the Institute of Travel, a Member of the Association of Women Travel Executives, has completed over 250 travel modules, and hosts travel-focused segments on national radio shows where she provides insights on travel regulations and destinations.

Ella has visited over 40 countries (with 10 more planned this year).

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Can You Bring Pre-Workout Powder on a Plane?

If you’re a bodybuilder or just into fitness, you might be wondering if it’s ok to bring your pre-workout powder on vacation with you.

Luckily, bringing powders to an airport is easier than you might think – as long as they are legal substances. 

The TSA allows passengers to bring pre-workout powder (and other workout supplements) on a plane. However, any powdered substances in carry-on luggage must go through the x-ray machine, and any amounts over 12 oz (350mL) will likely require additional screening by security agents.

When traveling with your pre-workout, it’s usually more convenient to pack it in your checked luggage. 

• TSA Rules for Workout Supplements

The TSA rules for workout supplements are pretty straightforward. 

Like most things, you’re allowed to do it as long as you follow the specific guidelines for carry-on vs. checked baggage.

Travelers are permitted to bring vitamins as well as powdered and liquid supplements in their carry-on bags as long as the liquids comply with the 3-1-1 rule.

The 3-1-1 rule limits all liquids to 3.4 oz (100 mL) containers (or smaller), and passengers can only bring one quart-sized (1L) clear plastic bag of liquids in their hand luggage.

The TSA actually encourages passengers to pack their powdered workout supplements in their checked luggage to avoid any issues at security.

• How To Pack Pre-Workout Powder

I generally recommend keeping everything in its original packaging when traveling, but when it comes to pre-workout powder, I realize this might be difficult.

The bulky plastic containers can take up a lot of space regardless of whether it’s your checked or carry-on luggage . 

When you want to save some room, you can pack powdered supplements in durable, resealable plastic bags.

I highly suggest double-bagging your workout powder to protect it from tearing and to avoid a mess if it opens in transit. 

Make a point to label the bag as “pre-workout powder” (especially if you’re bringing it in your carry-on) to make it easier for the screeners at security.

• Should I Pack Creatine in Plastic Bags?

Creatine is white and white powder in plastic bags is suspicious.

However, if you’re bringing it in your carry-on, it’s not usually an issue if you label the bag as “creatine” and are prepared for the reality that you may be subject to further screening.

If the TSA has doubts, they’ll swab the bag and test it to make sure it is what you say it is. 

It might cost you an additional 5-10 minutes, but you’ll have your supplements at the end of the process.

• Is Pre-Workout Powder Always Subject to Additional Screening?

Your pre-workout powder is subject to additional screening if you’ve packed more than 12 oz (350 mL) in your carry-on.

The TSA won’t confiscate your powder if you pack more than the recommended amount, but you’ll need to remove it for manual inspection.

It’s not a cause for concern, but it means arriving at the airport a little earlier in case the process takes longer than expected.

• Should I Pack Pre-Workout Powder in My Carry-On?

Packing anything in your carry-on depends on what you need on the plane or when you arrive at your destination.

If you’re a professional athlete headed to a competition, you probably want to pack all your essentials – including your supplements – in your carry-on (just in case your checked bags are delayed or lost).

If you like keeping fit, but it’s not your career, you’re better off stashing your supplements in your checked luggage.

You won’t need your supplements on the plane, and if your bags are delayed, it’ll be annoying but won’t cost you a championship.

In either case, just be sure your checked and/or carry-on luggage doesn’t exceed the maximum weight limits for the airline.

Most have a limit of 50 lbs (20 kg) for checked bags, while carry-on restrictions can slash that figure by half (or more).

If your luggage is overweight, be prepared to pay additional fees.

• Should I Carry Pre-Workout Powder on a Plane?

Whether you should bring your pre-workout powder on a plane is really a matter of personal choice.

Your supplements aren’t prohibited, so you don’t have to worry about the TSA confiscating them or preventing you from boarding your flight.

The only real limitations are in regards to the size and weight restrictions for your luggage.

It also depends on why and where you’re traveling. 

If you’re going on vacation and are not on a strict workout regimen for professional purposes, you’ll probably be fine without your pre-workout powder.

Professional athletes will likely want to bring their preferred products with them.

• I’m Traveling Internationally – Should I Carry My Supplements?

Bringing certain products across international borders depends on the regulations of the destination country.

Workout supplements are allowed almost everywhere; however, some countries prohibit individual ingredients used to manufacture certain powders.

Hemp products, for example, might be problematic in some countries. If your supplement contains it, you’ll have to do the research to find out if it’s permitted.

In most situations, you’re probably fine to travel with your supplements, but it’s important to familiarize yourself with any restrictions at your destination.

Although airport security is extra cautious when dealing with powdered substances, pre-workout powder is allowed on a plane. 

You should have no issues getting past the TSA with pre-workout powder in your carry-on bags, but just keep in mind you’ll likely face additional screening.

The biggest challenge with carrying your supplements will be sticking to the airline’s weight limits for luggage. You’ll have to decide if packing your pre-workout powder is worth sacrificing precious space in your suitcase or potentially having an overweight bag.

When traveling internationally, check the ingredients of your supplements and confirm whether your brand is permitted at the destination.

Table of Contents

Eric has been a travel addict since he finished college and a writer since he could hold a pen.

A native of Florida, he loves traveling and visiting unique places all over the world and has an ever-growing collection of travel tips and experiences.

Eric is a digital nomad, a fan of slow travel. He has been traveling for the last 7 years, and has visited over 40 countries.

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5 Things You Should Do for Your Health Before Every Trip, According to a Doctor

A doctor shares how to prepare your mind, body, and soul for your next getaway.

Travel is a beneficial activity for your mind and your soul. However, the act of getting on a plane or heading out for a long car ride can do a number on your body. That's why medical professionals like  Kristin Wright McKitish, MD , who specializes in preventative medicine and concierge care, make sure to prep their bodies before heading out on vacation .

" People often overlook how stress can negatively affect the body," McKitish shared with  Travel + Leisure . "Planning, coordinating, and packing for a trip can be more stressful than you think, so make sure to give yourself adequate time to prepare and, in turn, actually enjoy your travels."  

Here are five other things McKitish said she does before traveling to ensure she's physically prepared for the journey that you should do, too.

Drink lots of water. 

According to McKitish, getting the right amount of water is critical for overall health, especially before travel. 

"Staying well hydrated by drinking roughly two to three liters of water per day will help your immune system perform optimally," she said. "Every cell, tissue, and organ needs water to function properly — immune system included. Water helps support the barriers that protect areas inside your body — think nose, esophagus, lungs, and stomach. Water also makes up a key component of your lymphatic fluid, which is responsible for transporting cells that help fight infections." 

Flying , she noted, is particularly dehydrating, so remember to drink water throughout your flight. And, sorry coffee lovers, McKitish recommended avoiding highly caffeinated drinks and alcohol, as both will cause dehydration.

Check in on your supplements.

McKitish recommends her patients look into an immune-boosting supplement before travel to ensure their system is in tip-top shape. 

"I recommend all my patients take immune-boosting supplements for three to five days leading up to travel and continue to do so throughout their trip," she shared. "Specifically vitamin C, vitamin D, zinc, and probiotics." 

Get enough sleep. 

Prepping for a healthy and happy trip also means ensuring you catch enough Zs before you go. 

"Sleep is absolutely critical and, unfortunately, often takes a back seat leading up to travel, whether it be from the planning, stress, or excitement of the trip," McKitish said. "Your body does its most important work while you're sleeping, specifically strengthening your immune system. When traveling, you have the potential for exposure to viruses, bacteria, and other illnesses, depending on your destination. Therefore, make sure you're getting seven to eight hours of sleep every night so your immune system is optimal for your trip." 

Sneak in a pre-travel workout. 

You'll likely be getting a fair amount of steps in on your journey and may be carrying some heavy bags, which is why McKitish recommended getting in a few workouts leading up to your trip and one right before you depart to help ease any stress.

"Getting in a workout right before traveling is very important to me personally," McKitish said. "This helps to relieve nerves and stress, but also gives my immune system an immediate boost." She even takes it one step further by incorporating a visit to a concierge doctor for an IV drip packed with vitamins post-workout. "This ensures adequate hydration and floods the system with electrolytes, vitamins, amino acids, and peptides for the ultimate immune enhancement." 

Actually enjoy the process of planning a trip.

Finally, it's important to lean into the joy of planning your getaway, as this, too, will lower your stress levels and leave you feeling great for the journey to come, according to McKitish.

"If you're fortunate enough to take a long vacation, enjoy it," she shared, adding that any new healthy habits you pick up while prepping for a trip could pay dividends if you keep them going once you return. "While it's important to remember that the days leading up to a vacation are crucial, taking care of your body and immune system on a regular basis will provide sustained health." 

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Can You Take Pre-Workout on a Plane?

By Emma Lennon Last updated October 5, 2022 As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Pre-workout is growing in popularity. One study estimates that 30% of young adults take an energizing pre-workout supplement, making them the second most popular supplement behind multivitamins. 

Pre-workout gives you more energy for your workouts, improves your anaerobic peak, and boosts power output. Some lifters rely on their pre-workout supplement to break through fatigue and plateaus and keep progressing in the gym.

But what about when you travel by plane? Can you bring pre-workout with you? What are the restrictions? Should you pack pre-workout in your carry-on bag or your checked luggage? How should you declare your pre-workout, so it makes it through customs?

We’ll review the rules for taking pre-workout on a plane to ensure your pre-workout supplement doesn’t get dumped out before you board.

Table of Contents

• 1 Can You Take Pre-Workout on a Plane in the USA?
• 2 Can You Bring Pre-Workout on a Plane in Canada?
• 3 Can You Take Pre-Workout on a Plane in Australia?
• 4 Can You Take Pre-Workout on a Plane in the UK?
• 5 Carry On Luggage vs. Checked Luggage
• 6 What About Liquid Workout Supplements?

Can You Take Pre-Workout on a Plane in the USA?

Yes, you can take pre-workout supplements on a plane in the United States. 

Pre-workout supplements are classified as “Protein or Energy Powders” by the USA Transportation Security Administration ( TSA ). If you are traveling with less than 12 oz. / 350 mL, you can leave them in your carry-on bag during airport screening.

If you have more than 12 oz. / 350 mL of powder-like substances (including pre-workout and protein powder) in your carry-on bags, you must place them in a separate bin for X-ray screening. 

Airport staff may require additional screening for powders and may open containers to inspect them. To avoid inconvenience or disruptions, put your pre-workout supplement in your checked luggage if you bring more than 12 oz. / 350 mL. 

Can You Bring Pre-Workout on a Plane in Canada?

Yes, with some restrictions.

You can bring up to 12 oz. / 350 mL of powder-based supplements in your carry on, including all powder-like supplements. If you have more than 12 oz. / 350 mL, pack it in your checked luggage.

Certain powder-based supplements , like mineral-based supplements mainly comprising calcium, magnesium, or iron, are limited to 12 oz. / 350 mL in your carry-on. There are no medical exemptions, so it is best to carry essential supplements in your checked luggage. 

Can You Take Pre-Workout on a Plane in Australia?

For domestic flights, yes, pre-workouts can be carried without restriction.

For international flights, pre-workout may still be transported but there are some restrictions.

Flights within Australia are not subject to restrictions on how much powder, liquid, aerosols, and gels you can carry onboard.

If you are traveling domestically but departing from an international terminal (your boarding ticket will confirm if you are departing from an international terminal), you are subject to powder, liquid, aerosol, and gel restrictions.

These restrictions do not apply to your checked baggage. The restrictions apply if you are:

• leaving Australia
• transiting through Australia from another country
• traveling on the domestic leg of a flight departing from an Australian international terminal

There is no limit on organic powders, such as food, powdered baby formula, and protein powder.

However, pre-workout is considered an inorganic powder. There are restrictions on the quantities of inorganic powder you can carry, such as salt, talcum powder, sand, and pre-workout.

Inorganic powders must be in containers of 12 oz. / 350 mL (volume), 350 grams (weight), or less.

The total volume of inorganic powders must not exceed 350 mL / 12 oz., 350 grams per person. 

Passengers cannot tip powders out to fall under the 350ml threshold as the restriction applies to the total container volume.

There are no restrictions on the number of containers of inorganic powders per person, provided the total volume of all the containers of inorganic powder is 350 milliliters or less.

You must present all powders in your carry-on luggage separately for screening at the screening point. Unlike liquids, they do not need to be in a resealable plastic bag.

Can You Take Pre-Workout on a Plane in the UK?

Yes, you can travel with pre-workout supplements in the UK.

There are no restrictions on traveling with powdered food items in the UK. Powders and food items can block x-ray images, so airport security may need to check your bags by hand to identify the powder.

You can put these items in your checked luggage to reduce delays.

There are no quantity restrictions on how many powder containers you can travel with, but it is probably best not to bring large quantities of pre-workout in your carry on. You can bring a few servings in your carry-on and keep the rest in your checked baggage to avoid potential misunderstandings and delays.

Carry On Luggage vs. Checked Luggage

The US, Canada, UK, and Australia allow you to pack pre-workout supplements in your checked luggage. If you have concerns about taking a particular amount of pre-workout in your carry-on, consider checking your bag.

If you want to consume pre-workout or other supplements during air travel, you can bring up to 12 oz. / 350 mL / 350 g in your carry-on in the US, Canada, and Australia. There are no quantity limits on powders in the UK.

What About Liquid Workout Supplements?

If protein powders and powdered supplements are OK to travel with, what about liquids like pre-workout drinks?

You can travel with up to 3.4 oz / 100mL of liquid in a clear, resealable plastic bag in the US, Canada, Australia, and the UK. The bag or container must be less than 100 mL, even if it is not full.

Since most pre-workout drinks are greater in volume than 100 mL, it is best not to bring them in your carry on bags. Fortunately, liquid pre-workout drinks are often available for sale in most major airports.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.

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18 Pre and Postflight Exercises Trainers Swear By

By Amy Marturana Winderl, C.P.T.

Air travel is a modern-day wonder that lets us do awesome things that before were unfathomable. Like wake up in NYC at 6 a.m. and be on the beach in Miami before noon. Yet despite all its glory, flying kind of sucks . I fly probably five or six times a year, and I’ve never once gotten off a flight and thought, Wow, that was comfortable! Unless you’re shelling out the big bucks for first class every trip, chances are your flight experiences are the same as mine: cramped and uncomfortable, with a side of neck pain and butt numbness.

The one thing I have found that helps to mitigate this a bit? Moving a little before and after my flight. Now I’m not talking full-on workout. I for one am in the camp that enjoys the rush of getting to the airport as late as possible (I’m often in the security line when my flight begins to board). I can’t imagine a scenario in which I’d have time to do a full workout right before I head to the airport. Plus it’s not really a good idea to do a tough workout right before you’re about to sit for hours, says Albert Matheny , M.S., R.D., C.S.C.S., cofounder of SoHo Strength Lab and nutritional advisor to Promix Nutrition. “Do something that gets you moving,” he suggests, “but don't push anything to max right before travel. Airplanes are no place to recover.”

There are a few reasons for that, but the main one is that blood flow after a hard workout is important to give your muscles the nutrients they need to repair themselves and flush out various waste products that develop as a by-product of exercise. Sitting for a long time immediately after a hard workout decreases blood flow and can slow down recovery a bit, Matheny says. That, combined with the altitude, dry air (hello, dehydration ), and increased stress overall that many of us feel when flying, creates a subpar recovery environment and makes it more likely you’ll feel more stiff and sore, adds Matheny.

Which brings us to your best preflight option: light stretching and bodyweight exercises . “One of the best things you can do prior to a flight is to open your body up and get your blood flowing,” Matthew Kite, C.S.C.S., director of education of D1 Training , tells SELF. Specifically “mobilizing your hips and lower back the morning of or right before flying will help prevent those aches and stiffness that stem from flights.”

New York City–based certified personal trainer Bianca Vesco notes that she doesn’t do well on planes because she’s not used to sitting down for so long. “My spine locks up and I have a ton of low-back pain from tight hips.” Because of this, she focuses on spinal and hip mobility work before and after a flight. “ Yoga is a must.”

Every expert that I spoke with notes that the key is to get in some light movement both before and after your flight if you can. “I'm a big believer in somehow moving after flying,” says Ava Fagin , certified personal trainer and fitness instructor at BodySpace Fitness in NYC. “I'm not picky about what type of movement that is, but I've recently started to go on a short run after a flight to get the blood flowing and it feels amazing!” (Before a flight, she suggests hydrating to prep for the dry airplane air.)

Here, Vesco, Fagin, and other trainers share their go-to pre and postflight exercises to stave off soreness throughout a grueling in-flight sitting marathon.

Quick note: You’ll notice below that some of the movements come with a suggestion for pre or postflight, but others don’t. While some of the trainers I spoke to differentiated between what they like to do before versus after, many didn’t differentiate, saying that they do the same things both before and after flying. You should choose which movements from this list you want to do when you want to do them, based on what feels best for your body. There’s really no right or wrong way!

Resistance Band Squat

“Pro tip: Invest in a resistance band,” Louise Bilek, certified personal trainer and personal training support specialist of Anytime Fitness, tells SELF. “They are lightweight and don’t take up much luggage space.” Squats are particularly great preflight because they work the muscles that you are about to sit on, she says.

• Stand with your feet slightly wider than hip-width apart, a looped resistance band around your quads just above your knees, toes slightly turned out, hands clasped in font of your chest (as shown) or arms resting at your sides.
• Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
• Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
• If your knees are caving in, actively push out against the band as you bend your knees to keep them tracking directly over your feet.
• Do 8–10 reps.

Resistance Band Bent-Over Row

“Pulling movements are great for strengthening our upper backs and assisting with good posture. While sitting on an airplane we are often slouched over or have a rounded back,” Bilek says. You can also do this exercise without a band. “Do this same movement pretending you are holding onto the band and concentrate on squeezing your shoulder blades together as you pull the imaginary band. Hold this position briefly before bringing arms back to the starting position.”

• Stand with both feet on a resistance band about hip-width apart. Hold one end in each hand by your sides, palms facing in toward each other. Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
• Bend your elbows to pull the band toward your chest, keeping your elbows close to your body (they should skim your sides).
• Slowly straighten your arms and lower your hands back to starting position. That's 1 rep.

By Jenna Ryu

By Audrey Bruno

By Amy Rose Spiegel

Glute Bridge

“Bridges strengthen the low back while stretching the hip flexors,” Bilek explains. “Sitting leads to weak, sore backs, and this exercise can help reduce back pain leading to a more comfortable flight.”

• Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
• Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.
• Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position. This is 1 rep.

Resistance Band Pull-Apart

This move is easy to do anywhere and helps improve posture and back stabilization, say Bonnie Micheli and Tracy Roemer, cofounders of Shred415.

• Stand with your feet hip-width apart, holding a resistance band with both hands in front of your body at shoulder height. Grip the band so that there's about a foot in between your hands. This is the starting position.
• Slowly pull the band apart so that your hands move to your sides, keeping them at shoulder height.
• Bring your hands in a controlled movement back to the starting position. This is 1 rep.

“When limited on time, the more muscles working at once the better, making the Inchworm a must. This movement helps to strengthen the core and shoulders while stretching out the back of our legs which often feels refreshing,” Bilek says.

• Stand tall with your feet hip-width apart and arms at your sides.
• Bend at your waist and place your hands on the floor.
• Walk your hands forward to come into a high plank with your hands flat and wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause for a second.
• Walk your hands back to your feet and stand to return to start. That's 1 rep.
• Do 5–8 reps.

Jumping Jack

“Jumping gives our heart rate a boost and gets the blood flowing,” says Bilek.

• Stand with your feet together, core engaged, and hands at sides.
• Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead.
• Jump your feet back together and bring your arms to your sides to return to starting position.
• Do 10, or try for speed and do as many reps as you can in 20 seconds.

Bird Dogs are great for activating the core and lower-back, two areas that can use a little jumpstart postflight. Bilek suggests using a prop like a chair and elevating the movement, "which makes it a little easier to focus on engaging the core and back muscles that have been inactive while in flight."

• Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is starting position.
• Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
• Squeeze your abs and return your arm and leg to starting position. This is 1 rep.
• Do 8–10 reps. Then repeat with the other arm and leg.

“After sitting on a flight, this stretch assists in bringing movement back to the spine in a safe and effective way,” Callie Gullickson, certified personal trainer and instructor at Rumble Boxing, tells SELF. “Flexion and extension of the spine will stretch the hips and abdomen as well. This one is my favorite because you can get lost in the movement—it feels that good.”

• Start on all fours with your shoulders over your wrists and hips over knees.
• Take a slow inhale and on the exhale round your spine and drop your head toward the floor (this is the cat posture).
• Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for cow. This is 1 rep.

Quadrupled Thoracic Rotation Stretch

“On airplanes we tend to get in the most comfortable position possible, which doesn't always mean we're using great posture. We round over, tilt our heads on the window, or if you're me you're oddly flexible enough to rest your head on your arms on top of the tray table in front of you,” Fagin says, which is why she suggests opening up your shoulders and spine—specifically the thoracic spine or mid-back—after a flight to help prevent discomfort.

• Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back.
• Place your left hand on the back of your head so that your elbow points out to the left side. Rest the hand lightly—don't put pressure on your head or neck. This is the starting position.
• Slowly rotate your head and shoulder toward your right hand on the floor.
• Then reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a few seconds.
• Return to starting position. Continue this movement for 30 seconds, and then repeat on the other side.

Bulgarian Split Squat

Morit Summers, certified personal trainer and owner of Form Fitness Brooklyn, recommends doing Bulgarian split squats after flying. “These not only have a ton of glute activation but they also can help open up the hip flexors, which are probably tight from sitting on a plane,” she says. (Note: You can do these without any weights. Adding dumbbells is cool if you have them, but simply using your bodyweight is great too.)

• Stand with your back to a bench or similar elevated surface. With your left foot on the floor a few feet in front of the bench, place the top of your right foot on the bench, shoelaces down. Place your hands on your hips or let them rest down by your sides (basically what you see here, just minus the dumbbells.)
• Brace your core and bend your knees to lower down into a split squat. Your left knee should ideally form a 90-degree angle so that your thigh is parallel to the ground, and your right knee is hovering above the floor. Quick position check: Your left foot should be stepped out far enough that you can do this without letting your left knee go past your left toes—if you can't, hop your left foot out a bit farther away from the bench.
• Driving through your left heel, stand back up to starting position. This is 1 rep.
• Do 8–10 reps on one side and then repeat on the other side.

Downward Facing Dog

Downward Dog stretches your spine and hamstrings, says Vesco. “It really helps to keep soft knees and heels off the floor unless you have great ankle flexibility. The softer your knees are, the more you can press into your hands and lengthen your spine as you send your hips to the ceiling.”

• Start on your hands and knees with your hands stacked under your shoulders and knees under your hips.
• Spread your hands wide and press your index finger and thumb into your mat.
• Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
• Your head should be relaxed between your arms, facing your knees. Your back should be flat.
• Hold for 30 seconds.

“Skaters are a functional movement, meaning many muscles are working at once. Performing this with speed will increase your heart rate, re-energizing you postflight,” says Bilek.

• Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
• As you land on your right foot, swing your left foot behind you but keep it off the floor. Swing your left hand in front of your body as your right arm swings behind your back.
• Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front of your body as your left arm swings behind.
• Continue to skate from side to side for 20 seconds, or more if you're feeling up to it.

Standing Bent-Over Calf Stretch

“When we sit, our knees are in a flexed position, and it's common for your hamstrings to contract and tighten up,” says Fagin.

• Stand with your feet staggered.
• Bend your back knee and keep your front knee straight as you fold forward and grab onto your front foot underneath your toes.
• Pull up gently on your toes, feeling the stretch in your calf.
• Hold for about 30 seconds, then repeat on the other side.

Chest Stretch

“Chest openers are a huge staple in my practice,” Nicks says. We are constantly looking down at our phones so especially after being crammed on a plane sleeping in funky positions or looking down at technology it’s important that we do chest openers.”

• Start standing tall, fingers interlocked behind you near your butt.
• Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your pecs.
• Hold for about 30 seconds.

Forward Fold

“Postflight my back and neck are usually tight so I try to do cat-cow, and forward fold and plow pose,” Rachel Nicks, a founding trainer at Mirror, tells SELF. She also notes that during the actual flight, she stays moving by writing the alphabet with her feet, giving herself a neck massage, and doing some light stretching in place. “I reach up overhead, interlace my fingers, and do side bends. I also try to do a seated cat and cow stretch, hamstring stretches, and seated figure four,” Nicks says.

• Stand with your feet shoulder width apart.
• Straighten your legs out as much as you can and let your torso hang down.
• Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.

Forward Lunge

Lunges are great for stretching the hips. Do them slow and controlled, and pause at the bottom to really open up the inner thighs, says L.A.-based certified personal trainer Juan Hidalgo. He also suggests doing shoulder rolls (forward and backward) and shrugs (holding for a deep breath) before, during, and after your flight to release tension.

• Stand with your feet shoulder-width apart and your hands on your hips (as pictured) or hold them together in front of your chest. This is the starting position.
• Step forward (about 2 feet) with your right foot, and plant it firmly on the floor.
• Bend both knees to create two 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right knee should be above your right foot. Your butt and core should be engaged.
• Push through your right foot to return to the starting position. That's 1 rep.
• Do 8–10 reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

Figure Four Stretch

“Sitting can cause sore outer hips. This stretch allows the hip muscles to lengthen and release, alleviating that pain. The figure four stretch can also be done standing for those with good balance!” says Bilek.

• Lie on your back with your feet flat on the floor.
• Cross your left foot over your right quad.
• Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
• When you feel a comfortable stretch, hold there.
• Hold for up to 30 seconds and then repeat on the other side.

Child's Pose

Vesco suggests keeping your knees wide to better release your hips and low back.

• Kneel on your mat with your knees wider than hip-width apart and your feet together behind you.
• Sit back on your heels (as best as you can) and fold forward, resting your belly on your thighs. Extend your arms out in front of you and rest your forehead on the floor. You'll feel this stretch in your shoulders and back, in addition to your hips and glutes.
• Gently press your chest and shoulders toward the ground to deepen the stretch.
• Hold for about 30 seconds. To deepen the stretch in your back, try turning your palms face-up halfway through.

Gifs and images: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe, Tiffany Dodson.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

9 Best Pre-Workout Supplements of 2024

Boost your performance and energize your workout with these expert-vetted picks.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Most pre-workout supplements contain a blend of ingredients shown to enhance energy, focus or blood flow when taken prior to exercise, including caffeine, vitamins, amino acids and sometimes electrolytes . "Pre-workout supplements are products that typically contain multiple compounds to help with muscle building or performance enhancement," says sport dietitian Angie Asche, M.S., R.D., C.S.S.D .

That said, there are an overwhelming amount of pre-workout products on the market, and Asche points out that a large number are full of ingredients you really don’t need. Instead, she recommends looking for moderate amounts of caffeine, and other ingredients that are proven to be beneficial, such as beta-alanine and nitrates like those found in beetroot or citrulline malate.

To help you find the best pre-workout supplements to enhance your performance, our team of registered dietitians in the Good Housekeeping Institute Nutrition Lab reviewed dozens of supplements, vetting ingredients, third-party testing certifications and cost.*

Our top picks:

Best Overall Pre-workout Supplement

Gnarly nutrition pre-workout.

Best Value Pre-workout Supplement

Garden of life energy + focus.

Best Pre-Workout Supplement for Athletes

Legion pulse pre-workout drink.

Best Pre-workout Supplement with Adaptogens

Vega sport pre-workout.

Best Pre-workout Supplement for Endurance

Humann beetelite.

Best Pre-Workout Supplement with Electrolytes

Nuun daily hydration energy.

Best Pre-Workout Supplement in Tablet Form

Thorne research beta alanine-sr.

Best Pre-Workout Supplement for Focus

Promix nutrition pre-workout.

Best Pre-workout Supplement with Whey Protein

Ascent pre-workout.

Take note: The FDA is not authorized to approve dietary supplements for safety and effectiveness before they are sold to the public. Plus, dietary supplements are not subject to the same strict FDA regulations as drugs. This means that as a consumer, it’s important to do your research on the supplement you choose to purchase to ensure that it has been tested for purity, potency and safety. Additionally, it is always best to speak with your healthcare provider before adding any new supplement to your regimen.

Learn more about what to look for and what to avoid when shopping for a pre-workout supplement at the end of this guide. If you're interested in exploring more supplements to support your health and wellness goals, check out our reviews of the best protein powders , best vegan protein powders and best creatine supplements.

*Price per dosage is based on the price at the time of publication.

Gnarly Pre-Workout is NSF Certified for Sport and packed with 180 milligrams of caffeine from green tea leaf — almost the equivalent of two cups of coffee. According to the company, it contains Asian ginseng to naturally boost energy, and citrulline malate to increase blood flow to working muscles. It also contains 2.5 grams of beta alanine, ginger and vegan branch chain amino acids (BCAAs).

"These ingredients can work together to provide energy, maximize performance and help aid muscle recovery," says registered dietitian, personal trainer and former Spartan SGX coach, Karen Saba, MS, RD, CDN, CPT . Saba adds that beta-alanine may also help buffer the build up of lactic acid, that burning sensation you sometimes feel in your muscles from strenuous exercise.

This supplement is available in a decaf form for individuals sensitive to caffeine. Some athletes we spoke with that still want the buzz but at a lower dose mix the caffeinated and decaf versions together. It is also available in travel packs that contain five individual serving packets.

Garden of Life Sport pre-workout blend is NSF Certified for Sport and Informed-Choice for Sport Certified. It is certified vegan, and made with USDA organic and Non-GMO Project verified ingredients. I t contains 85 milligrams of caffeine from organic coffee berry per serving, similar caffeine to an eight-ounce cup of coffee.

With this blend you also get energizing B vitamins and nitric oxide from spinach, beets and kale "which provides oxygen to the muscles," according to Saba, and "can help with muscle recovery."

This supplement comes in a version that includes cane sugar for sweetness or a sugar-free version sweetened with stevia. It is also available in convenient, individual on-the-go packets . This pick is our best value due to being lowest in cost per dose.

With 350 milligrams of caffeine — the equivalent of a little under four eight-ounce ounce cups of coffee — this pre-workout supplement contains one of the higher amounts of caffeine on this list. It is third-party tested and certified to contain no banned substances by Labdoor. It is also NSF-certified.

In addition to caffeine it contains L-theanine, the amino acid that is found in green tea , to help promote blood flow and focus, according to the company. It contains 3.6 grams of beta-alanine, though Saba cautions that while it may provide benefits in pre-workout supplements , it can cause an itchy or tingling sensation in some people, especially at higher doses and this may want to be avoided in individuals that are sensitive.

Citrulline malate is included for muscle endurance, along with the other performance-boosting ingredients listed above. It is free from artificial colors and sweetened with stevia and the sugar-alcohol erythritol which some individuals may want to avoid because it may cause digestive issues.

Vega's NSF Certified for Sport, pre-workout supplement is non-GMO and vegan. It is made from a blend of coconut water powder and beet root powder with stevia to provide a sugar-free energizing boost. It contains 100 grams of caffeine with 92 milligrams coming from coffee berry fruit extract, and eight milligrams from green tea leaf extract — more than the amount of caffeine you might find in one cup of coffee.

It also contains eleuthero root extract, or Siberian ginseng, to help boost energy levels, as well as rhodiola extract, an adaptogenic herb used in traditional Chinese medicine. Increasingly, athletes are turning to adaptogenic herbs as a way to boost energy and endurance.

The brand recommends using the supplement before a workout or in place of your afternoon coffee for a mid-day pick-me-up.

BeetElite is a plant-based, Informed-Sport Certified pre-workout supplement that has been tested for over 220 banned substances. It is unique on our list because it is caffeine-free and made from beets, one of the top food sources of nitric oxide.

"Nitric oxide can help to fuel your workout by increasing blood flow to your muscles," according to Saba. Beetroot juice has also been shown to strengthen muscle contraction, per research . According to the company, one serving of BeetElite delivers the same nitric oxide power as found in six whole beets.

The company also has clinical research behind the product. A small company funded 2018 study with BeetElite found that athletes that used it prior to cycling were able to work out for approximately 18% longer. The company recommends taking this supplement 20 to 30 minutes prior to exercise.

Nuun remains one of the highest-rated electrolytes on Amazon and their Energy formula contains 80 grams of caffeine, 20 milligrams of panax ginseng and a blend of B vitamins to give your workout a boost of energy.

This supplement comes in easy-to-use, on-the-go tablets available in multiple flavors and is sweetened with stevia. It is Informed Choice banned substance tested, non-GMO project verified, gluten-free certified and kosher. The tablets are mildly sweet and contain a light effervescence.

Nuun also offers an Endurance powder formula that contains a lower level of caffeine at 25 milligrams for those who are caffeine sensitive.

This NSF Certified for Sport supplement is different from the others on this list because it comes in a tablet form and does not contain caffeine. It is intended as a pre-workout supplement that works to support overall performance and reduce fatigue during exercise. The main ingredient is beta-alanine , found in many pre-workout supplements, including most of those on our list.

This supplement provides a sustained-release delivery system to minimize the "tingling" sensation from beta-alanine, according to the company. The tingling feeling from beta-alanine, also described as a "pins and needles sensation" from athletes we spoke with for this story, "can be useful to improve outcomes when power lifting (dead lift, squat and bench) or during high intensity activities that last for shorter durations," says Saba. According to athletes, the tingling feeling from beta-alanine can provide motivation to lift or work harder, although others avoid it due to disliking the sensation.

Take note, doses of this product range from two tablets to four tablets per days depending on the intensity of your workout.

Promix was founded by registered dietitian Albert Matheny, MS, RD, CSCS, co-founder of SoHo Strength Lab . His pre-workout powder is a vegan and keto plant-based formula that contains no sugar or carbs but instead a touch of monk fruit for some sweetness.

It is made up of a blend of vitamin C, 3.2 grams of beta-alanine, vitamin B12 and green coffee bean extract, providing 200 milligrams of caffeine. There is a caffeine-free raspberry lemon variety available and a "tingle-free" lemon version that does not contain beta-alanine. This supplement is gluten-free and all ingredients are non-GMO.

Promix has a fully disclosed ingredient list and according to Matheny, all the active ingredients in the product are clinically studied and validated in the amounts that are in the product. Third-party test results are available on the company website. He recommends taking it 20 minutes prior to your workout.

Ascent is a family-owned company that makes a range of workout related products. Their pre-workout formula contains 150 milligrams of caffeine, about two cups of coffee depending on strength, derived from coffee fruit extract, and 250 milligrams of electrolytes to keep you hydrated during your workout. It also contains five milligrams of whey protein powder to help support muscles and it is sweetened with a touch of cane sugar and stevia.

It is Informed Sport Certified and certified gluten-free with no artificial ingredients, colors or additives. The pre-workout powder is available in two flavors and also comes in convenient single serve pouches.

How we chose the best pre-workout supplements

While there are many pre-workout options to chose from, most are available in powder form. We evaluated our choices based on the following criteria:

✔️ Third-party tested: Again, the FDA is not authorized to approve dietary supplements for safety and effectiveness before they are sold to the public. Plus, dietary supplements are not subject to the same strict FDA regulations as drugs. This means that as a consumer, it’s important to do your research on the supplement you choose to purchase to ensure that it has been tested for purity, potency and safety.

We only looked at companies that conduct third-party testing by credible institutions such as USP , NSF , Consumer Lab , Labdoor and Informed-Choice and Informed Sport to ensure quality standards and that what is on the product label is in fact what consumers are purchasing. We reviewed marketing claims, ingredient lists and product quality and prioritized companies that test for heavy metals, pesticide and herbicide contamination, among others items of concern.

✔️ Types of pre-workout supplement: We looked for a variety of forms of pre-workout supplements that could accommodate a range of dietary preferences, including a range of caffeine levels. The majority are available as a powder and we looked for brands that mixed easily into water, since that is the popular way to use them.

✔️ Ingredients: We prioritized companies that use better quality ingredients, free from artificial preservatives, sweeteners, fillers, synthetic dyes and colors.

What to look for when shopping for pre-workout supplements

When it comes to using pre-workout supplements for exercise, the typical recommendation for consumption is "30 to 60 minutes prior to exercise, especially if the primary ingredient is caffeine," Asche says. While the ingredient mix in pre-workout supplements vary, Asche explains some of the common ingredients found in these supplements and how they may help your overall performance.

✔️ Caffeine: Many athletes we spoke with report caffeine being one of the most important ingredients for workout energy and focus. According to Asche, caffeine "is an ergogenic aid shown to enhance athletic performance by stimulating the central nervous system. It can improve attention, alertness and focus, as well as endurance performance." According to the FDA , a limit of up to 400 milligrams a day is generally not associated with dangerous or negative side effects, although some individuals are more sensitive to caffeine than others and should consume lower amounts. ✔️ Beta-alanine: An amino acid involved in the process of carnosine synthesis, according to Asche, "this means that supplementing it, such as in a pre-workout, can subsequently boost your carnosine stores in your skeletal muscle. More carnosine helps us endure intense exercise for longer periods." Take note that beta-alanine can create an itchiness and tingling sensation, also called paresthesia , especially in high doses.

✔️ L-citrulline: A precursor to L-arginine, it is heavily involved in nitric oxide synthesis. "Nitric oxide helps dilate blood vessels and improve circulation and oxygen availability to the muscles," Asche says. "Research is mixed on the benefits of citrulline on athletic performance, however current evidence does show citrulline malate to be beneficial in reducing muscle soreness at 24 and 48 hours post-exercise. Performance benefits have also been seen in healthy adult men performing high intensity anaerobic exercises."

✔️ Creatine: "This is a compound formed through protein metabolism; it is naturally occurring in your body and plays a key role in supplying energy to muscles," Asche says. She adds that it is a common ingredient in pre-workouts because it can "improve focus, strength and muscle mass, as well as improve muscle recovery, but it doesn’t necessary have to be consumed pre-workout." Unlike caffeine, you won’t get an immediate benefit from taking creatine (30 to 60 minutes). This is something you’ll notice improvements from after taking it consistently for several weeks to months.

✔️ Dietary sources of ingredients found in pre-workout supplements: If you prefer to get your pre-workout energy from food sources over taking a supplement or consuming them together, you can get your caffeine from everyday sources such as coffee, espresso or tea. Studies show that caffeine consumed as a pre-workout boost is most effective when consumed approximately 60 minutes before exercise. Asche says good food sources of citrulline include watermelon, cucumber and squash, and beta-alanine can be found in fish, poultry and meat. Dietary sources of nitrates can be found in foods like beets or beetroot juice.

What to avoid with pre-workout supplements

As with all supplements, it is important to discuss adding anything new to your daily regimen with your healthcare provider. Some individuals are more sensitive to certain ingredients that pre-workouts supplements can contain. Below is a list of items to be aware of.

✔️ Always be a label reader. Many people are sensitive to caffeine and other stimulants found in pre-workout supplements which is why it is important to stick with recommend dosages. The degree of caffeine found in these products can vary by a significant amount and high caffeine counts should be avoided in caffeine sensitive individuals. As always, make sure to read labels and also watch out for ingredients such as sugar and sodium which can add up, especially if multiple doses are being consumed daily.

✔️ Pay attention to ingredient lists. Asche recommends avoiding pre-workout supplements that only list a proprietary blend and do not list out the amounts of each ingredient. "You run the risk of having far too much or far too little of each compound that you’ll either notice adverse effects (for example, side effects of excess caffeine) or you won’t notice any benefit."

✔️ Potential GI triggers. Asche advises athletes who struggle with IBS or IBD to avoid ingredients like caffeine, artificial sweeteners and sugar alcohols in pre-workout supplements due to increased risk of GI issues during exercise.

✔️ Beta-alanine "itch" sensation. Saba cautions that some people may be sensitive to beta-alanine which can cause an overpowering, tingling sensation that may last up to one hour or more. The tingling sensation is known as paresthesia, as explained above, and while some people are looking for this sensation in a pre-workout supplement others look to avoid it.

Why trust Good Houskeeping?

As a registered dietitian, Amy Fischer has worked with thousands of patients to improve their health through whole foods and a nutritious diet. She believes that food is to be enjoyed whatever your diet goals may be and that ideally the focus should be on improving overall health, eating and living better. She has written about other supplements for Good Housekeeping, including creatine , magnesium and fish oil .

Amy (she/her) is a registered dietitian with the Nutrition Lab at the Good Housekeeping Institute , covering nutrition- and health-related content and product testing. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.

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As much as you may love to train, consistently completing your workouts day in and day out takes compelling dedication and motivation . At times when your motivation to train is low, you may reach for coffee or pre-workout  to give you the kick in the pants you need to get the most out of a workout. Pre-workout supplements contain active ingredients designed to enhance various areas of your performance.

The Best Pre-Workout Supplements - Our Top Picks

• Best Pre-Workout for Muscle Gain: Legion Pulse
• Best Pre-Workout for Beginners: XWERKS Ignite
• Best Tasting Pre-Workout: Huge Supplements Wrecked Watermelon Slush
• Best Pre-Workout for Pump: Legion Performance Surge
• Best Thermogenic Pre-Workout: PhenQ
• Best Pre-Workout for Weight Loss: Legion Forge Pre-Workout Fat Burner
• Best Caffeine-Free Pre-Workout: Legion Pulse Stim-Free
• Best Pre-Workout with Creatine: Kaged Pre-Kaged® Elite
• Best Pre-Workout for Men: Huge Supplements Wrecked Enraged
• Best Pre-Workout for Bulking: Transparent Labs Bulk Black
• Best Pre-Workout Energy Drink: Legion Energy Surge
• Best Pre-Workout for Runners: Kaged Pre-Kaged® Sport
• Best Pre-Workout Cardio: Transparent Labs Stim-Free
• Best Budget Pre-Workout: Kaged Amino Synergy + Caffeine
• Best Natural Pre-Workout: Transparent Labs Bulk
• Best Vegan Pre-Workout: Kaged Pre-Kaged®  
• Best Pre-Workout for Women: POWHER Pre-Workout

Specifically, taking pre-workouts regularly may lead to increased power output, improvements in lean body mass, as well as enhanced muscular endurance, though the data is mixed. While  pre-workouts for women  and men may be beneficial, not all of them are produced with the user's long-term health and safety in mind.( 1 , 2 ) Therefore, when shopping for a pre-workout supplement, it's important to do your research to ensure supplement safety.

Here, the experts at ACTIVE have taken care of the research portion for you to provide you with the best pre-workouts of 2023, to boost your workouts with safety in mind.

Why Trust Us?

The health and safety of ACTIVE.com's readers is of the utmost importance to us. To ensure your well-being when consuming supplements, we prioritize products that are independently tested by a third party. Additionally, we consulted with ACTIVE's Advisory Board, which includes nutritionists, competitive athletes, coaches, and certified trainers, to make certain that the products we feature are of the highest standards. The ACTIVE Reviews Team is passionate about bringing you products we trust and would personally use.

Best Pre-Workout for Muscle Gain - Legion Pulse

• Price per serving: Approximately $2.25
• Key ingredients: Caffeine anhydrous, L-citrulline malate, L-theanine, betaine, beta-alanine, alpha-GPC
• Flavors: Arctic Blast, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Fruit Punch, Grape, Green Apple, Mojito, Peach Ring, Pink Lemonade, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Tropical Punch, Watermelon, Apple Cider, Blood Orange, Frosted Cranberry

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For an all-natural pre-workout supplement to help you bulk up and preserve muscle mass, our top pick is Legion Pulse . This pre-workout wonder is made with scientifically-proven ingredients that don’t include artificial sweeteners or preservatives. You can also choose between a caffeinated or stim-free option. The label is totally transparent, with no secretive “proprietary blends,” and manufactured in an FDA-approved facility.

Legion Pulse includes performance-boosting ingredients like L-citrulline malate and beta-alanine that have been shown to help elevate training capacity and longevity leading to potential increases in overall muscle growth .( 3 ) This pre-workout is also backed by third-party testing, making it an outstanding choice for anyone who wants a safe, clean way to cultivate more muscle.

What We Like

• Transparent ingredient list
• All-natural, with no artificial sweeteners
• Third-party tested
• Caffeine-optional
• Wide range of flavors

What We Don't Like

• High sodium content
• Doesn't contain creatine

BUY: Legion Pulse

Best Pre-Workout for Beginners - Xwerks Ignite

• Price per serving: Approximately $1.63
• Key ingredients: Calcium, vitamin B6 and B12, magnesium, caffeine, black pepper extract, L-citrulline malate, L-tyrosine, CarnoSyn® beta-alanine
• Flavors: Green Apple, Orange, Blue Raspberry, Watermelon

Xwerks Ignite is a beginner-friendly option for several reasons. First off, it contains ingredients such as caffeine, BioPerine® black pepper extract, and L-citrulline malate that have been shown to potentially aid in weight loss, naturally augmenting your workouts and your diet.( 11 , 12 , 13 ) Additionally, other than these active ingredients, the supplement doesn't contain any unnecessary fillers or proprietary blends. This pre-workout supplement would be a great option to take during a weight loss phase before hitting the weights or hopping on your favorite cardio machine .

• Includes nootropic ingredients to reduce stress and enhance focus
• Contains natural stimulants
• Variety of flavor options
• Money-back guarantee
• Does include artificial flavors or sweeteners
• May cause some GI issues

BUY: Xwerks Ignite

Best Tasting Pre-Workout - Huge Supplements Wrecked Watermelon Slush

• Price per serving: Approximately $1.25
• Key ingredients: L-Citrulline, Hydromax™, caffeine anhydrous, beta-alanine, betaine anhydrous, malic acid, agmatine sulfate
• Flavor: Watermelon Slush

Taste is pretty subjective, of course, but for our money, the most delicious option in pre-workouts is Huge Supplements Wrecked Watermelon Slush. Both energizing and invigorating, this pre-workout is fortified with scientifically-backed ingredients to promote energy and athletic performance. Keep in mind; this pre-workout contains a fair amount of caffeine, depending on the number of scoops you use, along with plenty of other natural ingredients to help you optimize each run or weight-lifting session. This is why Huge Supplements Wrecked is a great—and delicious—option for focus, energy , and pump.

• Excellent flavor
• Several potent ingredients for energy and focus
• Highly-dosed and buildable depending on tolerance
• GMP-certified and backed by athletes
• Not recommended if you don’t want caffeine
• Not the most cost-effective option

BUY: Huge Supplements Wrecked Watermelon Slush

Best Pre-Workout for Pump - Legion Performance Surge

• Price per serving: Approximately $1.17
• Key ingredients: PeakATP®, alpha-GPC, KSM-66™ ashwagandha extract
• Flavor: Unflavored

Bodybuilders sometimes experience a temporary increase in vascularity immediately following a workout, commonly referred to as a “pump.” If a pump is what you’re hoping for, consider Legion Performance Surge. It’s made with three all-natural ingredients to boost power, strength, and endurance. It's one of the best options we’ve found for decreasing training fatigue and enhancing your muscle pump due to the inclusion of a clinically-effective dose of 450 milligrams of PeakATP® per serving.( 4 )

The product is tested and backed by third parties, and it comes with a robust money-back guarantee. Also note that it’s unflavored, making it a good option for mixing with other drinks.

• Clean, transparent ingredient list
• All-natural ingredients
• Cost-effective
• Caffeine-free
• No flavor options
• Contains added sugar

BUY: Legion Performance Surge

Best Thermogenic Pre-Workout - PhenQ

• Key ingredients: Capsimax powder, chromium picolinate, caffeine, nopal cactus, L-carnitine fumarate

Thermogenesis is a natural bodily process in which your body heats up and burns excess fat and is considered one of the best ways to lose weight, especially in stubborn areas like the abdomen. A product like PhenQ  is meant to help kickstart that process through its use of ingredients like a-Lacys reset, a proprietary blend of ALA (alpha-lipoic acid), cysteine, and magnesium combined with Capsimax powder for a thermogenic effect.( 5 ) Best known as a "weight loss pill", PhenQ is actually made with a range of ingredients to help you crush cravings, boost your metabolism, and enjoy heightened energy throughout your workout. PhenQ isn’t the cheapest product on the market, but you can save money by buying a bundle as opposed to individual bottles.

• Thermogenic ingredients including a-Lacys reset
• Cravings control/appetite suppressant
• Bundle savings and discounts
• Does include significant caffeine content and a proprietary blend
• Not recommended if you struggle with pills or capsules

Best Pre-Workout for Weight Loss - Legion Forge Pre-Workout Fat Burner

• Price per serving: Approximately $1.11
• Key ingredients: Yohimbine, HMB, CDP-choline
• Flavors: N/A

People work out for all kinds of reasons, but often, the underlying motivation is to lose weight. If that’s the boat you’re in, consider Legion Forge Pre-Workout Fat Burner, which includes an array of ingredients specifically chosen to help target stubborn fat while preserving your lean muscle. These ingredients include clinically-effective doses of yohimbine, and calcium HMB, to help you focus and fuel your fat-burning-focused workout. Legion Forge is also 100% natural and free of artificial fillers, flavors, food dyes, or other chemical additives.

• All-natural, with no artificial additives
• Third-party tested and clinically-dosed
• 4-capsule serving size can be a lot for some
• Some users experienced side effects like nausea/jitters

BUY: Legion Forge Pre-Workout Fat Burner

Best Caffeine-Free Pre-Workout - Legion Pulse Stim-Free

• Key ingredients: Citrulline malate, beta-alanine, alpha-GPC, betaine
• Flavors: Grape, Fruit Punch, Sour Candy, Green Apple, Tropical Punch, Blue Raspberry

While caffeine is a common, energy-boosting ingredient, not everyone wants or can consume a pre-workout with high stimulant content. That’s because caffeine can often cause jitteriness or sleep disruptions to those with a heightened sensitivity. Legion Pulse Stim-Free is an effective option for those who want to avoid the risk of overstimulation while training.

Legion also provides clinically-proven ingredients that may help boost energy and enhance performance. Lastly, there are no artificial additives or sweeteners, and this pre-workout product comes fully vetted for purity and safety.

• Stim-free energy
• Several flavor options

BUY: Legion Pulse Stim-Free

Best Pre-Workout with Creatine - Kaged Pre-Kaged® Elite

• Price per serving: Approximately $2.99
• Key ingredients: L-citrulline, beta-alanine, creatine monohydrate and nitrate, betaine anhydrous, L-carnitine, taurine, caffeine, L-tyrosine, alpha-GPC
• Flavors: Caribbean Sunrise, Orange Mango, Strawberry Lemonade, Glacier Grape, Fruit Punch

Featuring a hearty combination of 3,000 milligrams of creatine monohydrate and 2,000 milligrams of creatine nitrate (NO3-T), Kaged Pre-Kaged® Elite is a premium creatine powerhouse of a pre-workout supplement. Creatine nitrate is a form you don't often see on pre-workout labels, but it is a patented ingredient that has been shown to boost nitric oxide for an extreme muscle pump.( 6 ) Pre-Kaged® Elite also boasts 388 milligrams of PurCaf® organic caffeine per serving, 10,000 milligrams of L-citrulline, 3,200 milligrams of beta-alanine, and 1,500 milligrams of L-carnitine.

With such high doses, it is recommended that you follow Kaged's advice and start with a half dose to assess your tolerance. You'll also want to take this pre-workout 20 to 30 minutes before you plan on training. Lastly, Pre-Kaged® Elite comes in five mouth-watering flavors, including Caribbean Sunrise and Glacier Grape.

• High levels of creatine and caffeine
• Those who want several flavors to choose from
• Athletes who need high-quality ingredients that are Informed-Choice Certified
• Not for those on a budget, as this is nearly $3/serving
• Not ideal for caffeine averse or lifters who train at night

BUY: Kaged Pre-Kaged® Elite

Best Pre-Workout for Men - Huge Supplements Wrecked Enraged

• Price per serving: Approximately $1.12
• Key ingredients: Beta-alanine, alpha-GPC 50%, N-phenethyl dimethylamine, caffeine anhydrous, di-caffeine malate, caffeine citrate
• Flavors: Blood Razz, Death Wish, Blue Razz, Mango Citrus

If you're looking for a pre-workout recommendation specifically formulated for men, we like Wrecked Enraged from Huge Supplements. Very high-stim with three forms of caffeine included in the formula, this supplement can provide a significant boost in energy and mental focus for powering through the most intense workouts. Available in a handful of tantalizing flavors, this high-potency pre-workout is recommended for experienced athletes only.

• High-stim for experienced athletes and high-intensity workouts
• Transparent labeling
• Reviewers love the flavors
• Made in the USA
• Not recommended for stimulant-adverse athletes
• Not for beginners

BUY: Huge Supplements Wrecked Enraged

Best Pre-Workout for Bulking - Transparent Labs BULK BLACK

• Price per serving: Approximately $2
• Key ingredients: Vitamins B6 and B12, citrulline malate, astragalus membranaceous root, Panax notoginseng, beta-alanine, betaine anhydrous, L-tyrosine, alpha-GPC, caffeine
• Flavors: Cherry Kiwi, Blue Raspberry, Peach Mango

Effective bulking requires outstanding mental focus and endurance to perform at your highest level. Our choice for the best pre-workout for bulking is Transparent Labs BULK BLACK because it supplies a unique blend of caffeine and a high-octane nootropic —alpha-GPC— for cognitive enhancement that may help increase power output and keep your head in the game.( 7 )

In addition to these cognitive-enhancing ingredients, this pre-workout supplement also supplies L-citrulline and betaine, two compounds that may help increase blood flow to working muscles during intense training sessions.( 8 , 9 )

• Ingredients to help boost cognitive performance and blood flow to muscles
• Clinically-dosed and transparent labeling
• Energy boost without a crash
• Subscribe-and-Save program
• Triathletes who want a stimulant-free pre-workout
• Athletes avoiding sweeteners like Stevia extract

BUY: Transparent Labs BULK BLACK

Best Pre-Workout Energy Drink - Legion Energy Surge

• Ingredients: Caffeine anhydrous, L-theanine, taurine, rhodiola rosea extract, B vitamin complex

Prepare a serving of Legion Energy Surge before your workout, and you may experience a considerable boost in your physical vigor, to say nothing of cognitive function and mental clarity. This formula has clinically backed ingredients to improve focus and mood, and its lack of flavor makes it a great choice to mix with water or an energy beverage for a pre-workout drink of your choice.

A 100% natural product, Legion Energy Surge also happens to be one of the most cost-effective pre-workouts at just over a dollar per serving.

• Clean, transparent labeling
• Caffeine content may be too high for some

BUY: Legion Energy Surge

Best Pre-Workout for Runners - Kaged Pre-Kaged® Sport

• Key ingredients: Carnosyn®, BetaPower®, L-citrulline, taurine, caffeine, coconut fruit water powder
• Flavors: Glacier Grape, Fruit Punch, Watermelon, Mango Lime, Blue Raspberry

Designed to help sustain your stamina over longer, endurance workouts, Kaged Pre-Kaged Sport is an outstanding pre-workout powder for runners looking to go the distance. The ingredient list includes organic caffeine and a healthy dose of electrolytes, plus other potent ingredients to support your performance. The flavors are unique and refreshing, and this is one of the few pre-workouts recommended for cardio rather than weight training.

• Formulated for cardio performance and stamina
• Organic, hydrating ingredients
• Third-party tested and safe for athletes
• Several flavors
• Not recommended for the caffeine-averse
• Not as laser-targeted for bodybuilding

BUY: Kaged Pre-Kaged® Sport

Best Pre-Workout for Cardio - Transparent Labs Stim-Free

• Price per serving: Approximately $1.67
• Key ingredients: Citrulline malate 2:1, BCAA 2:1:1, BetaPure™ betaine anhydrous, taurine, L-tyrosine, choline bitartrate, elevATP® ancient peat and apple fruit extract, BioPerine®, huperzine A
• Flavors: Cherry Limeade, Sour Grape, Blue Raspberry, Green Apple, Orange, Peach Mango, Strawberry Lemonade, Tropical Punch

Though listening to upbeat music or a podcast with your favorite earbuds while doing cardio can help provide some motivation, some people may be looking for that extra edge to power them through their endurance sessions. While many traditional pre-workouts are geared toward muscle building, some cater to the endurance side of the exercise spectrum.

Among them, we found Transparent Labs Stim-Free to be the best pre-workout supplement for cardio due to its 13 active ingredients designed to enhance aerobic performance; by way of increased levels of focus and endurance. It's also non-caffeinated for those with low caffeine tolerance or looking to cycle off of pre-workouts with stimulants.

• Caffeine-free and transparent ingredients
• Formulated to help enhance blood flow to muscles during cardio
• Variety of flavors
• Subscribe-and-Save program available
• May not work for those with sensitive stomachs

BUY: Transparent Labs Stim-Free

Best Budget Pre-Workout - Kaged Amino Synergy + Caffeine

• Price per serving: Approximately $0.83
• Key ingredients : Leucine, lysine, valine, isoleucine, threonine, phenylalanine, organic caffeine, coconut water powder
• Flavor: Raspberry Lemonade

Pre-workout supplements can often be on the pricey side, but you can get something that’s safe and effective without breaking the bank. Kaged Amino Synergy + Caffeine is a terrific option for energy and protein synthesis and includes coconut water powder to help fuel hydration. This pre-workout powder has only one flavor to choose from, and it’s not for users who are caffeine-averse or have a lower tolerance, but at under a dollar per serving it offers plenty of value for athletes of all types.

• Provides energy and hydration
• Low sugar, naturally-flavored, gluten-free, and non-GMO
• Vegan-friendly
• Does include significant caffeine and proprietary blend
• Only 1 flavor available

BUY: Kaged Amino Synergy + Caffeine

Best Natural Pre-Workout Transparent Labs Bulk

• Key ingredients: Citrulline malate 2:1, beta-alanine, betaine anhydrous, taurine, L-tyrosine, alpha GPC, PurCaf® caffeine, L-theanine, theobromine, BioPerine®, boron
• Flavor: Retro Candy

Transparent Labs BULK is made with natural doses of citrulline malate, beta-alanine, betaine, caffeine, L-theanine, and alpha-GPC. Ingredients like betaine anhydrous, in particular, show promising effects on body composition, size, and training capacity.( 10 ) It includes no artificial ingredients, instead using only natural sweeteners and flavoring. Transparent Labs BULK does away with proprietary blends, using 100% transparent labeling that shows you exactly how much each compound contains. While this pre-workout includes a hefty 180-milligram dose of caffeine, it also comes in a stim-free version for those heavy lifters avoiding stimulants. Transparent Labs suggests that you start with a half-scoop dosage to assess your caffeine tolerance when using BULK.

• Solid pre-workout with high caffeine content
• Clean, transparent ingredients
• Mix of vitamins and minerals for muscle gain
• Those who want a pre-workout supplement with creatine
• Users looking for a variety of flavors

BUY: Transparent Labs BULK

Best Vegan Pre-Workout - Kaged Pre-Kaged®

• Key ingredients: L-citrulline, L-leucine, betaine anhydrous, beta-alanine, creatine HCL, coconut water powder, taurine, organic green coffee bean, L-tyrosine
• Flavors: Fruit punch, Krisp Apple, Grape, Orange Crush, Cherry Bomb, Berry Blast

Building muscle is no small task when you're on a vegan diet. You have to consistently put in the work in the gym and utilize protein from plant-based sources to maximize muscle gains. But while diet and exercise are the key factors, supplementation can also help to a certain degree. Kaged Muscle's Pre-Kaged® includes scientifically-backed ingredients such as creatine, beta-alanine, L-citrulline, betaine, and BCAAs, all of which can aid in muscle building. In addition, Pre-Kaged contains additional leucine, a branched-chain amino acid that is responsible for initiating muscle protein synthesis.( 14 )

• Muscle-building support that is vegan-friendly
• Informed-Choice Certified and banned-substance-free
• Organic source of stimulants
• Highly reviewed by users
• Not as budget-friendly
• Caffeine level may be too high for some

BUY: Kaged Pre-Kaged®

Best Pre-Workout for Women - POWHER Pre-Workout

• Price per serving: Approximately $1.80
• Key ingredients: EnXtra, caffeine from green coffee bean, vitamin B6, vitamin B12
• Flavor: Pink Lemonade

Think pre-workouts are just for men? Think again. POWHER is a pre-workout for women designed to address the physiological needs of the female body, providing energy, stamina, and focus through the most strenuous workouts. It’s also a low-stimulant pre-workout option in a refreshing Pink Lemonade flavor, making it easy to prepare for a satisfying training session without the fear of jitteriness or sleep disruptions. Though not the most affordable pre-workout supplement, buying in bulk yields extra savings.

• Female-centric performance optimization
• GMP-certified
• Only cost-effective when bought in higher quantities
• Not as transparent ingredient list

BUY: POWHER Pre-Workout

How We Picked the Best Pre-Workout Supplements

We thoughtfully selected our list of the best pre-workouts by researching products from brands we trust—Transparent Labs, Xwerks, and Kaged, for example—with clean, transparent ingredients, certifications, and positive word-of-mouth from athletes and reviewers. We also give extra consideration to products that have a proven track record for excellent customer service or money-back guarantees. 

What Ingredients Are in Your Pre-Workout Powder?

As you can probably tell from our list, pre-workout ingredients can vary depending on the product. However, here is a list of common ingredients that you can expect from the majority of pre-workout supplements:

• Caffeine: A natural stimulant and cognitive enhancer that speeds up the central nervous system
• Betaine: A metabolite that is naturally formed in the body and may help improve power, strength, and body composition.( 9 )
• Beta-alanine: Boosts performance by helping reduce lactic acid buildup in the muscles. Is also the primary cause of the pre-workout "tingles."( 15 )
• L-citrulline: A non-essential amino acid that may help increase endurance, reduce soreness, and improve aerobic performance.( 16 )
• Taurine: A naturally-occurring antioxidant that helps maintain hydration and electrolyte balance, performance, and recovery.( 17 )
• Nitric oxide: A vasodilator—or blood vessel opener—that delivers a workout pump by increasing blood flow and oxygen levels in the muscles.( 18 )

The Benefits of Pre-Workouts

Whether caffeinated or stimulant-free , pre-workouts feature a collection of ingredients that can help give you the motivation and edge you need to boost your workout performance. When properly dosed, they also have the potential to help improve levels of strength, muscle gain, focus, and endurance. Many pre-workouts also include ingredients—BCAAs, for example—that have been shown to help the body recover quicker after vigorous training sessions.

What to Consider Before Buying a Pre-Workout Supplement

Active ingredients.

One of the most important things to consider when shopping for a pre-workout is the active ingredients it contains. Based on your goals, you may prioritize certain active ingredients over others. Caffeine is the most popular active ingredient found in stimulant pre-workouts, while creatine is another common active ingredient found in pre-workouts generally. Creatine is a well-researched amino acid that's been shown to increase high-intensity exercise performance with daily supplementation of 3-5 grams.( 19 ) Other common ingredients you'll find in pre-workouts include branched-chain amino acids (BCAAs), beta-alanine, and L-citrulline.

Proprietary Blends

Proprietary blends are mixtures of multiple ingredients. Amounts of each ingredient in a proprietary blend are typically not specified on the label, which makes it difficult to distinguish exactly how much of a given ingredient is in the pre-workout. Companies often use proprietary blends to hide the fact that they are underdosing a certain ingredient. In general, it's best to steer clear of proprietary blends and instead stick to brands that use transparent labeling.

Third-Party Testing

Third-party testing is when a supplement company sends a sample of its products to an outside lab to test the products for contaminants and banned substances. If a pre-workout is third-party verified, this means it's free of potentially harmful or illegal substances. Choosing a pre-workout that is third-party tested ensures a certain level of safety and is highly recommended when shopping for supplements. This is especially important for those competing in federations that test for banned substances.

Cost Per Serving

Pre-workouts range dramatically in price depending on the complexity of the active ingredients they contain. When shopping for a pre-workout, be sure to keep your desired budget in mind. You may calculate the cost per serving to get an idea of how different brands compare in terms of cost. We've done the legwork for you here by providing a price rating scale on all of the products we've reviewed.

Type of Sweetener

Sweeteners are added to pre-workouts to improve their flavor and mask the off-putting taste of some of the ingredients. Most often, companies use calorie-free sweeteners to add sweetness without additional calories. Many of these sweeteners come from artificial sources, so some people try to avoid them for various reasons. Companies have responded by using natural calorie-free sweeteners such as stevia leaf extract, monk fruit extract, and fermented sugar cane.

Is Pre-Workout Dangerous?

While pre-workout supplements are generally considered safe, they are not entirely risk-free. Before adding a pre-workout supplement to your fitness routine, be aware of any potential side effects and that you talk with your doctor if you have any specific concerns.

Some of the most common risks associated with pre-workout supplements include symptoms related to excess caffeine, a surplus of sugar and artificial sweeteners, or ingredients that have not been third-party tested.

What is Dry Scooping?

Another issue to be aware of is "dry scooping," a TikTok trend that encourages people to take pre-workout without adding water. This can be very risky and should always be avoided. Dry scooping can lead to many concerns, including heart palpitations, infections, lung irritation, and significant digestive issues.

When Should I Take Pre-Workout?

Most pre-workouts are designed to be taken 30-60 minutes before training for the best effect. Manufacturers will generally specify the mixing instructions on the label. Most pre-workouts require you to mix 1-2 scoops with 6-12 ounces of water, though instructions may be more specific based on your body size. If your pre-workout contains caffeine, it's important to be aware that it may affect your sleep, so taking it later in the day may not be the best idea for some people.

FAQs about Pre-Workout

Who should take a pre-workout supplement.

Pre-workouts are designed for healthy individuals looking for improvements in energy levels and exercise performance while training. Some people may find they have plenty of energy to train, therefore a non-stimulant pre-workout may be best for them. Others may not wish to take a pre-workout at all, which is totally fine because they certainly are not necessary to perform at a high level.

What does a pre-workout do?

In simple terms, taking a pre-workout will provide you with a boost of energy and prime your body for exercise. Depending on the active ingredients in the pre-workout, different brands may have differing effects. Most pre-workouts contain a good amount of caffeine or other stimulants to provide energy and stamina. That said, some other pre-workouts are caffeine-free and focus on increasing blood flow to the working muscles to enhance the benefits of exercise.

How much caffeine is in pre-workout supplements?

Generally speaking, caffeinated pre-workouts usually contain anywhere from 100-400 milligrams of caffeine. When starting out, we recommend trying one with a lower amount of caffeine until you become accustomed to its effects. Some brands make stimulant-free pre-workouts that contain no caffeine, although they usually contain other active ingredients as a means to enhance performance in other ways.

Is pre-workout powder bad for you?

When used sparingly as part of a well-designed training and nutrition plan, pre-workouts are generally not bad for you. It's when pre-workouts are abused that they may have harmful effects. Always use the pre-workout as instructed on the label. In addition, it greatly depends on the specific pre-workout you choose, as some have been found to have potentially harmful ingredients. We recommend choosing a pre-workout that is third-party certified to ensure it is free of contaminants and banned substances. Or alternatively consider using energy drinks .

How much do pre-workouts cost?

While the cost can vary significantly from product to product, the average cost of a pre-workout supplement usually falls somewhere between $40 and $80 for a 30-serving container.

Our Final Takeaway

When used safely, pre-workout supplements can help increase your stamina and allow you to get more out of each sweat session, while also boosting your post-workout recovery. We hope our recommendations will help you find the best pre-workout for your training needs.

What to Eat Before a Workout | Nutrient Timing | Creatine Timing | Protein Timing | Best Pre-workout Supplements | Best Post-Workout Supplements | Best Creatine Supplements | Best Protein Powder Supplements | Best Peanut Butter | Best Greek Yogurt

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

• Martinez, N., Campbell, B., Franek, M. et al. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr 13, 29 (2016). https://doi.org/10.1186/s12970-016-0138-7
• Harty, P.S., Zabriskie, H.A., Erickson, J.L. et al. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr 15, 41 (2018). https://doi.org/10.1186/s12970-018-0247-6
• Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition , 12, 30. https://doi.org/10.1186/s12970-015-0090-y
• Rathmacher, J. A., Fuller, J. C., Jr, Baier, S. M., Abumrad, N. N., Angus, H. F., & Sharp, R. L. (2012). Adenosine-5'-triphosphate (ATP) supplementation improves low peak muscle torque and torque fatigue during repeated high intensity exercise sets. Journal of the International Society of Sports Nutrition, 9 (1), 48. https://doi.org/10.1186/1550-2783-9-48
• Namazi, N., Larijani, B., & Azadbakht, L. (2018). Alpha-lipoic acid supplement in obesity treatment: A systematic review and meta-analysis of clinical trials. Clinical nutrition (Edinburgh, Scotland), 37 (2), 419–428. https://doi.org/10.1016/j.clnu.2017.06.002
• Macuh M, Knap B. Effects of Nitrate Supplementation on Exercise Performance in Humans: A Narrative Review. Nutrients. 2021; 13 (9):3183. https://doi.org/10.3390/nu13093183
• Parker, A. G., Byars, A., Purpura, M., & Jäger, R. (2015). The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P41. https://doi.org/10.1186/1550-2783-12-S1-P41
• Suzuki, T., Morita, M., Kobayashi, Y., & Kamimura, A. (2016). Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. Journal of the International Society of Sports Nutrition, 13, 6. https://doi.org/10.1186/s12970-016-0117-z
• Nobari, H., Cholewa, J.M., Castillo-Rodríguez, A. et al. Effects of chronic betaine supplementation on performance in professional young soccer players during a competitive season: a double blind, randomized, placebo-controlled trial. J Int Soc Sports Nutr 18, 67 (2021). https://doi.org/10.1186/s12970-021-00464-y
• Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., Craig, S. A., & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1), 39. https://doi.org/10.1186/1550-2783-10-39
• Tabrizi, R., Saneei, P., Lankarani, K. B., Akbari, M., Kolahdooz, F., Esmaillzadeh, A., Nadi-Ravandi, S., Mazoochi, M., & Asemi, Z. (2019). The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 59(16), 2688–2696. https://doi.org/10.1080/10408398.2018.1507996
• Yafang Du, Yuzhong Chen, Xiaoya Fu, Jia Gu, Yue Sun, Zixiang Zhang, Jiaying Xu, Liqiang Qin, Effects of piperine on lipid metabolism in high-fat diet-induced obese mice. Journal of Functional Foods, Volume 71, 2020, 104011, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2020.104011.
• Kudo, M., Yamagishi, Y., Suguro, S., Nishihara, M., Yoshitomi, H., Hayashi, M., & Gao, M. (2021). L-citrulline inhibits body weight gain and hepatic fat accumulation by improving lipid metabolism in a rat nonalcoholic fatty liver disease model. Food science & nutrition, 9(9), 4893–4904. https://doi.org/10.1002/fsn3.2439
• Wolfe R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. Journal of the International Society of Sports Nutrition, 14, 30. https://doi.org/10.1186/s12970-017-0184-9
• Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of itch evoked by β-alanine. The Journal of neuroscience: the official journal of the Society for Neuroscience, 32(42), 14532–14537. https://doi.org/10.1523/JNEUROSCI.3509-12.2012
• Gonzalez, A. M., & Trexler, E. T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. Journal of strength and conditioning research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426
• Jong, C. J., Sandal, P., & Schaffer, S. W. (2021). The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant. Molecules (Basel, Switzerland), 26(16), 4913. https://doi.org/10.3390/molecules26164913
• Besco, R., Sureda, A., Tur, J.A. et al. The Effect of Nitric-Oxide-Related Supplements on Human Performance. Sports Med 42, 99–117 (2012). https://doi.org/10.2165/11596860-000000000-00000
• Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z

About the Author

Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. He is also a certified strength and conditioning specialist, and an avid strength athlete. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals.

See More from Daniel

The Best Pre-Workout Supplements Of 2024, According To Registered Dietitians

Our experts recommend formulas from Transparent Labs and Vega Sport.

If you wake up for an early morning run or hit the gym after work for a long training session, the right supplement could make your workout more effective.

Best Pre-Workout Supplements

Best Overall

Transparent labs bulk pre-workout supplement.

Best Budget Supplement

Optimum nutrition gold standard pre-workout.

Best Caffeine-Free Pre-Workout Supplement

Humann superbeets sport pre workout powder.

Best Vegan Pre-Workout Supplement

Vega sport pre-workout energizer.

Best Ready-To-Drink Pre-Workout

Zoa+ pre-workout energy drink supplement.

While it could help you run faster or lift longer, pre-workout isn’t the magic cure for hitting your exercise goals. “Pre-workout is a good supplement option for those prioritizing sleep, hydration, food, and recovery," says Schmidt. "Without prioritizing these, pre-workout will have little impact on performance."

“Once these foundational elements are in place, generally healthy individuals can consider a pre-workout supplement to provide a slight boost in performance,” says registered dietician and personal trainer Kristin Draayer, MS, RDN, NASM. If you’re confused about what pre-workout to choose, you aren’t alone. New formulas are constantly hitting the shelves, online and in stores, but not all of them are effective or safe.

What to consider

“A few ingredients in the formulas that can improve focus and energy during exercise include caffeine, beta-alanine, electrolytes, creatine, L-citrulline, and beetroot powder,” says Schmidt. You want a pre-workout that has clinically-proven ingredients to provide the effect you’re looking for in the right amounts.

“Caffeine intake of 3 to 6 mg/kg body weight within 60 minutes of exercise improves aerobic and anaerobic running capacity, strength, and power output,” says Schmidt. While caffeine may enhance workouts for some people, not everyone needs or should have a caffeinated pre-workout. If you’re sensitive to caffeine, or you exercise in the evening, you may want to choose a caffeine-free pre-workout.

“When selecting a pre-workout, I always recommend choosing a product that has undergone third-party testing, such as NSF Certification for Sport or Informed Sport, and that does not contain proprietary blends,” says Schmidt. Proprietary blends are unique to the product and include several different ingredients or nutrients, but they neglect to tell the user how much of each ingredient is used. “This lack of transparency makes it difficult to gauge the effectiveness and potential side effects of each component,” says Draayer.

How we selected

We spoke to experts and reviewed over 10 popular brands for effective formulas, caffeine, testing, user experience, and overall safety to find the best pre-workout supplements to help support your workouts and fitness goals. All of the winners on this list has been tested and vetted by a registered dietician, and have been certified by trusted third-party institutions. Read on for our picks.

Transparent Labs Bulk Pre-Workout has everything you need to increase your energy during workouts, get more reps, and improve your focus and cognitive function. Each serving contains eight grams of citruline malate , an amino acid salt that enhances blood flow to the muscles, increases nutrient delivery, and removes waste from the muscles, improving strength and recovery. We love that it includes the dose that most commonly produces study results.

Each serving also has 200 milligrams of caffeine to enhance energy and L-tyrosine and Taurine to boost focus and cognitive performance as you hone in on your workouts. We love that this powdered supplement has no artificial sweeteners, flavors, or colors, and comes in 12 fruity flavors.

Read More: Best Electrolyte Drinks

Optimum Nutrition Gold Standard Pre-workout is one of the most budget-friendly pre-workout recommendations, costing just over $1 a serving. We love that it's widely available, and is Informed Choice certified.

Each serving has three grams of creatine monohydrate. Creatine supports muscle growth and recovery from intense exercise, reduces muscle damage, decreases the risk of musculoskeletal injury, and even has neuroprotective effects when taken in doses of three to five grams . It also has 1.6 grams of beta-alanine, an amino acid needed for carnosine production. “Carnosine, in turn, helps to improve endurance during intense exercise, but it is important to note that its performance benefits are most effective for exercises lasting between one to four minutes ,” says Schmidt.

While we don’t love that it contains a proprietary blend, it is made of only two ingredients: panax notoginseng and astragalus extract. The blend, called AstraGin, was evaluated by the European Union in 2018 to be safe in doses of up to 35 milligrams per day for the general adult population, while this pre-workout features a dose of 25 milligrams.

SuperBeet Sport uses the power of beets to increase endurance by up to 18 percent (according to a clinical study they funded.) “The beetroot powder helps boost nitric oxide production, which increases vasodilation, providing more nutrients and oxygen to muscles for increased endurance and strength,” says Schmidt. It also includes coconut water powder that adds electrolytes for extra hydration—each serving has 10 percent of your daily value (DV) of sodium.

“This drink is a good option for those sensitive to caffeine and beta-alanine or who want a drink with fewer and more natural ingredients but still want to improve exercise outcomes,” says Schmidt.

This vegan pre-workout relies on vitamins, herbs, and caffeine to provide energy throughout your workout. While Vega Energizer does have caffeine, it’s not as high as many pre-workouts, only 100 milligrams or about the same amount as a cup of coffee, and it comes from a combination of coffee fruit and green tea.

Instead of amino acids, herbs provide an extra boost of energy. Each serving contains 400 milligrams of eleuthero, aka Siberian ginseng, an herb that supports endurance capacity and improves cardiovascular function. In addition, Rhodiola rosea performs as an adaptogen, helping your body respond better to exercise stress. Some studies have found that doses of 200 milligrams can prolong the time to exhaustion in active adults.

If you want a pre-workout that requires no mixing, Zoa+ Pre-workout comes in 12-ounce cans, with four flavors to choose from. Just open like a can of pop and sip before your workout. This is ideal for people who are on the go and don’t want to carry around reusable bottle, or just want an easy option when rushing around before a workout.

Each can contains vitamins and minerals, including B vitamins to support energy and vitamins C and D for immune support. You’ll get three grams of L-citrulline to support nitric oxide production and Betaine anhydrous to support endurance. In one study, handball players took 2.5 grams of betaine daily for two weeks and experienced improved upper and lower body muscle endurance after acute high-intensity resistance exercise. One can of Zoa+ provides about half of the amount of betaine typically used in studies.

Meet the Experts

• Jenn Schmidt , RDN, is a registered dietitian based in Twin Cities, MN.
• Kristin Draayer, MS, RDN, NASM, is a registered dietitian, certified intuitive eating counselor, and certified personal trainer.

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Kelsey Kunik, RDN, is a registered dietician and health writer who covers all-things nutrition for Men's Health and Women's Health.

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• Supplements

Can You Take Pre-Workout On A Plane?

Don’t let traveling force you to lose your gains. If you’re looking to fly, then hit the gym; taking your pre-workout on the plane will let you mix with convenience without having to unlock your heavy checked luggage as you pull out clothes on the airport floor. But can you bring pre-workout in your carry-on?

You can take pre-workout on a plane. Just be aware you may get it tested for illegal substances.

How am I so sure you can take pre-workout on a plane? I’ve done it. Many times, in fact, as explained below!

Table of Contents

Can You Take Pre-Workout In Checked Luggage?

Can you take creatine on a plane carry-on.

You can take pre-workout on a plane, as confirmed by the TSA.gov website . We have also done this by experience. Mona de Lacey, the mastermind behind the Olympic Weightlifting section of Lift Big Eat Big, regularly travels internationally for her Weightlifting competitions.

When traveling for competition, the number one rule is to take all of your most important things in your carry-on. That means Weightlifting shoes , belts, knee sleeves , singlet, and supplements. There have been occasions when checked-in luggage does not arrive on time, and if you have your important things there, you may not be able to compete.

So, we’ve taken many supplements on the plane, both in their original bottles, opened and unopened, and zip lock bags when only being away for a few days.

Think of it this way, if you were smuggling illegal substances, would they think you’re dumb enough to have it in your carry-on in plain sight? Further, they have machines at every baggage check that can quickly swab your packaging and give an illegal substance result in seconds.

Safe to say, we’ve never had any issues traveling with pre-workouts or other supplements on a plane and will continue to take them with us.

You can take pre-workout in checked luggage. We’ve even gone as far as to fill a suitcase with supplements from Mona’s sponsors to take back home. There were no issues doing this either.

I understand the hesitancy regarding taking creatine on a plane. White powder in a bottle or zip lock looks suspicious. But we have taken creatine on a plane both ways (zip lock and bottle) and had no issues. Again, if they think you look suspicious, they can always swab the substance to test it.

There is no need to be worried when taking your pre-workout on the plane. There is nothing illegal about a pre-workout supplement (unless you’re buying something dodgy). Therefore, you’re fine flying with it. Plus, the TSA states that you’re ok to fly with it on their website.

About the Author

I am a professional strength & conditioning coach that works with professional and international teams and athletes. I am a published scientific researcher and have completed my Masters in Sport & Exercise Science. I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your training.

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The 9 strongest pre-workouts, tested by experts

By Jessica Thomas, MPH

Expert Verified by Dr. Rob Wildman, PhD, RD, LD, CISSN, FISSN

Reviewed by Amanda Dvorak, CPT

Fact Checked by Kelly Uhler

Written by Jessica Thomas, MPH, Fortune Recommends Writer

How we test.

Our team of fitness and nutrition experts has tested over 65 different pre-workouts, rating them in categories such as effectiveness, ingredients and dosage, side effects, taste, value, and more.

.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);} Trusted experts

We consulted with Dr. Rob Wildman, a registered dietician and certified sports nutritionist. Our team of product testers includes certified personal trainers, competitive weightlifters, certified weightlifting coaches, and other fitness and nutrition experts. This article was also reviewed by a fact checker.

Pre-workouts are designed to help people elevate their workout performance. However, what happens if your go-to pre-workout doesn’t give you the boost it once did? Or maybe you’re just at a point where you want more of something, like more energy, pump, strength, or endurance. If this sounds like you, you might want to try a more potent pre-workout.

Our team of certified personal trainers , nutrition experts, and more have curated the nine strongest pre-workouts on the market. After testing dozens of pre-workout formulas, we reviewed various factors, like evidence-based ingredients, solubility, cost, safety, and more, to narrow our selection. We’re here to help you identify the strongest pre-workout to meet your fitness goals .

Strongest pre-workout overall

Transparent Labs Bulk Black earns our pick as the strongest pre-workout overall. It includes 275-325 milligrams of caffeine, 75 milligrams of dicaffeine malate, and clinically-dosed ingredients aimed to improve energy, enhance blood flow, and build muscle.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our picks for the strongest pre-workouts

• Strongest overall : Transparent Labs Bulk Black
• Strongest for a pump: Jacked Factory Nitrosurge Build
• Strongest natural: Legion Pulse
• Strongest for weight loss: Transparent Labs LEAN
• Strongest plus vitamins: Naked Energy Pre-Workout
• Strongest for strength and power: Gorilla Mind Gorilla Mode
• Strongest with creatine: Cellucor C4 Ultimate Strength
• Strongest high-stim: Kaged Pre-Kaged Elite
• Strongest on a budget: Beyond Raw LIT

Compare strongest pre-workouts

Strongest pre-workout overall: transparent labs bulk black.

Transparent Labs BULK BLACK

Key product features.

What you should know

Transparent Labs BULK BLACK includes clinically-dosed ingredients and nootropics for enhancing strength, endurance, and focus. This vegan-friendly pre-workout is free of artificial flavors, colors, and sweeteners.

• Our product tester noticed strength gains and enhanced energy without the post-workout crash while trying BULK BLACK.
• At $1.83 per serving, BULK BLACK is priced slightly above average for stronger pre-workouts.
• BULK BLACK is ideal for health-conscious individuals who want evidence-based pre-workout ingredients that may improve performance and cognitive function.

Why we like Transparent Labs BULK BLACK as strongest overall

Transparent Labs BULK BLACK formula was scientifically crafted to help enhance strength and improve mental focus. As the strongest pre-workout in the Transparent Labs BULK series, it boasts higher dosages of certain ingredients while remaining free of artificial flavors, fillers, and more.

Unlike some pre-workout supplement brands, Transparent Labs provides formula transparency so you know what you’re getting with each scoop. According to the nutrition label, each serving contains 275-325 milligrams of natural caffeine. This is an amount where gym-goers may be able to delay fatigue further and boost exercise performance. ( 1 )

Another form of caffeine, Infinergy™ is also on the ingredient list and provides 75 milligrams in one serving. This trademarked combination of caffeine and malic acid may help extend the stimulatory effects of caffeine without causing jitters or a post-workout energy crash. BULK BLACK is the only pre-workout on this list containing Infinergy™ and contributes to it being considered the strongest overall.

One of our expert product testers attested that he enjoyed the long-lasting, non-crashing effects this pre-workout powder provided.

The BULK BLACK pre-workout formula also contains clinically-dosed active ingredients, like 2.5 grams of BetaPure betaine anhydrous and 4 grams of beta-alanine. Research suggests that 2.5 grams of betaine anhydrous may improve muscular endurance, thus allowing more reps, which is handy when weightlifting. ( 2 )

Four to six grams of beta-alanine may reduce lactic acid by elevating the protein building block,  carnosine. ( 3 ) ( 4 )  This action delays muscle fatigue and may delay the time to fatigue.

8,000 milligrams of the nitric oxide supporter citrulline malate are also included in each serving. Studies suggest it may improve workout performance by helping to optimize blood flow and nutrient delivery to muscles. ( 5 ) Some pre-workout formulas use L-arginine, but overtime researchers determined that it is less effective than citrulline malate at increasing nitric oxide. ( 6 )

Another one of our product testers mentioned how much more focused he was after consumption. Ingredients like L-tyrosine, Alpha-GPC, and L-theanine are said to improve memory, boost motivation, and increase attention. ( 7 ) ( 8 ) ( 9 )

In addition to BULK BLACK’s science-backed ingredients, we also like that it tastes good and mixes well. There are seven flavors, with options like Sour Gummy and Blue Raspberry. One of our product testers liked Strawberry Kiwi but didn’t like Peach Mango. They noted that it’s probably because it’s not super sweet like the pre-workout formulas with artificial ingredients.

One container of BULK BLACK includes 30 servings, and each serving costs about $1.83. Compared to other strong pre-workout options, this one is slightly above average. Its high-quality formula, which has been third-party tested for unsafe and banned substances, justifies the price.

What customers are saying

On Amazon, a customer named Mark Y, commented that the higher price of BULK BLACK was justified by its transparent label and third-party testing. He also remarked that it helps him get amped up before a workout.

Another Amazon customer, A. Walker, mentioned that it has a somewhat sour taste but provides him with a good energy boost for morning workouts.

Strongest pre-workout for a pump: Jacked Factory Nitrosurge Build

Strongest pre-workout for a pump

Jacked factory nitrosurge build.

Jacked Factory Nitrosurge Build is a beginner- and budget-friendly pre-workout with nitric-oxide optimizers influencing muscle pump.

• If you’re an advanced bodybuilder, a single scoop of Nitrosurge Build may not provide enough caffeine or betaine anhydrous to give you the desired results.
• Despite being $1.04 per serving, Nitrosurge doesn’t sacrifice quality. According to our product tester, it still has some clinically effective ingredients, good taste, and excellent solubility.
• Nitrosurge is an affordable option for those new to using pre-workout ingredients like creatine and caffeine.

Why we like Jacked Factory Nitrosurge Build as strongest for a pump

The Jacked Factory Nitrosurge Build formula contains ingredients intended to help individuals achieve the much-desired pump.

L-citrulline, a nitric oxide-precursor amino acid, is the primary driver in this formula. Nitric oxide widens blood vessels, allowing nutrients and oxygen to flow more efficiently to muscles, supporting a great pump. ( 5 )  Nitrosurge Build provides clinically effective doses of l-citrulline whether you choose one scoop or two. ( 10 ) The single scoop includes 3 grams, which is considered the minimally effective dose, and the double scoop contains 6 grams. ( 11 )

L-theanine, another nitric-oxide booster, is also in this formula. ( 12 ) The ingredient, elevATP, also improves vasodilation by increasing ATP levels, which may cause increased muscle mass.  ( 13 ) There are 150 milligrams of elevATP in two scoops which is the level utilized in research studies. ( 14 )

Beta-alanine promotes the production of carnosine (a substance found in high quantities in the body) and may help build your endurance so you don’t tire as quickly. ( 3 ) This is helpful when pushing through activities like high-intensity interval training. However, the Nitrosurge Build formula falls short here. According to the International Society of Sports Nutrition, 4 to 6 grams is an effective dose, but even the double scoop only provides 3.2 grams. ( 4 )

Betaine anhydrous is another substance that aids muscle endurance, possibly allowing you to get a few extra reps in. ( 2 ) A double-scoop of the Nitrosurge Build formula provides 2.5-grams of betaine anhydrous, which is considered clinically sufficient to experience those results. However, a single scoop falls below the recommended dosage. ( 15 )

The 1 and 2 grams of CON-CRĒT® Creatine HCl in this formula are also potentially underdosed. Research shows that 3 to 5 grams of creatine daily is the suggested dose for enhanced strength and muscle growth. ( 16 )  ( 17 ) However, CON-CRĒT is said to have above-average solubility. Also, elevATP may make up for the lower doses of creatine, as they boost ATP levels.

The Nitrosurge Build formula contains 180 milligrams of caffeine in the single scoop and 360 milligrams in the double scoop. Research suggests that 200 or more milligrams of caffeine is enough to provide improved endurance performance, but 400 milligrams daily is the suggested maximum for healthy adults. ( 1 ) A single scoop of Nitrosurge Build should suffice if you’re just looking for an energy boost without the jitters.

Despite the low doses of some key ingredients, our product tester still liked Nitrosurge Build. She stated that one scoop boosted her energy without giving her any undesirable side effects, like feeling itchy or anxious. She further noted that the powder mixed perfectly and tasted really good.

Available in four flavors and at just $1.05 per serving, this budget-friendly pre-workout lets individuals choose the potency desired to meet their fitness goals.

On Amazon, most remarks for Jacked Factory Nitrosurge Build are positive.

“It’s definitely the best pre-workout I’ve taken. I could do more reps than usual because it cuts down on tiredness and boosts endurance pretty good.”

Reanna Pickering, verified Amazon customer

However, Reanna also mentioned that it made her face somewhat itchy. We believe it’s likely due to the betaine anhydrous.

Another Amazon customer remarked, “Probably one of my favorite pre-workouts I’ve used! I don’t get jittery, but I feel more naturally pumped up.” They, too, mentioned that it makes their skin itch but noted that it doesn’t last long.

Strongest natural pre-workout: Legion Pulse

Strongest natural pre-workout

Legion pulse.

Offered in 20 flavors, Legion Pulse is an all-natural pre-workout formulated to give you more strength, focus, and energy.

• Our product tester enjoyed the 1:1 ratio of L-theanine to caffeine, as it improved focus and performance.
• At $2.25 per serving, it’s expensive for a strong pre-workout.
• Legion Pulse is a good choice for those who prefer all-natural ingredients, flavor variety, and caffeinated or non-caffeinated options.

Why we like Legion Pulse as strongest natural

Legion Pulse is a 100% all-natural pre-workout formula aimed at enhancing mental focus, increasing blood flow, and providing an energy boost. It comes in 20 caffeinated and non-caffeinated flavors. The formula is made in the USA, has been third-party tested for purity, and doesn’t include artificial food dyes.

The Pulse formula contains evidence-based levels of key ingredients, like L-theanine, citrulline malate, beta-alanine, and caffeine.

The amino acid L-theanine is a nitric oxide booster that may improve muscle blood flow, much like citrulline malate. However, it may also alleviate mental stress and increase attention, even in 200-milligram doses ( 18 ) ( 19 ).  The 350-milligram caffeinated version of this formula contains 350 milligrams of L-theanine per serving, which are hefty doses. When combined with caffeine, it may further improve mood and memory, which could be beneficial while working out. ( 20 )

Legion Pulse contains 3.6 grams of beta-alanine and 300 milligrams of alpha-GPC. Gym-goers may notice improved muscle endurance, increased lean mass, and enhanced growth hormone secretion from these ingredients. ( 3 ) ( 21 ) ( 22 )

If you’re not used to high-stim pre-workouts, the 350 milligrams of caffeine anhydrous in this formula could be overpowering. Therefore, it may be best to try a single scoop instead of consuming two scoops. Our product tester, a Level 2 Weightlifting Coach, didn’t feel overstimulated by it, though, likely due to the calming effects of L-theanine. He remarked that it was his favorite pre-workout for energy.

Flavor-wise, two of our product testers said it tasted bitter, but one said the effects still made the pre-workout worth it. The formula also mixed well without requiring much shaking.

Legion Pulse only provides 20 servings per tub at $44.99, so depending on your workout frequency, you may need two monthly. At $2.25 per serving, it’s definitely on the more expensive end, but it’s considered a high-quality pre-workout.

Legion Pulse is a frequently purchased pre-workout on Amazon with over 16,000 ratings. Customers say it’s an absolute game-changer, delivering in taste and performance.

“It’s 350mg of caffeine but it doesn’t rush in and burn you out. Sustained energy through my workout.”

Amazon Fiend NJ, verified Amazon customer

Another customer, Jacob Wooten, said, “The Blueberry Raspberry tastes awful,” but he went on to say, “I feel a good enough boost in my workouts without it being too intense like some others.”

Strongest pre-workout for weight loss: Transparent Labs LEAN

Strongest pre-workout for weight loss

Transparent labs lean.

LEAN provides a transparent nutrition label, offers eight flavors, and is free of banned substances.

• Our product tester said Transparent Labs LEAN pre-workout boosts energy and improves focus during their workout after a long day.
• At $1.67 per serving, LEAN is priced slightly above average, but Transparent Labs offers a 30-day money-back guarantee.
• LEAN is ideal for individuals who want ingredients that may aid in fat loss while preserving muscle mass during a fat-loss phase.

Why we like Transparent Labs Lean as strongest for weight loss

Transparent Labs LEAN pre-workout contains over 20 evidence-based ingredients that target fat loss, replenish energy levels, and maintain lean muscle, making it the strongest pre-workout for weight loss on our list.

According to the nutrition list, LEAN includes 200 micrograms of chromium, 1,000 milligrams of acetyl-L-carnitine, and 15 milligrams of zinc. Each will play a role in effective fat metabolism and provide thyroid support.

Chromium is a trace element with still questionable weight loss capabilities. In a meta-analysis, participants who consumed about ≤400 μg/d of chromium over approximately 12 weeks experienced reduced body fat and weight loss. ( 23 ) However, more studies are needed to confirm its efficacy.

The molecule acetyl-L-carnitine plays many roles, including regulating energy metabolism and breaking down fatty acids so they can be used for energy. ( 24 )  1000 milligrams is provided in one serving here and falls within the standard, 500 to 2,000 milligram range. ( 25 ). In some studies, L-carnitine supplementation led to a reduction in weight and also improved post-exercise muscle soreness. ( 26 ) ( 27 )

Zinc supplementation may boost leptin, a hormone that suppresses hunger and could lead to weight loss. ( 28 ) ( 29 )

Common pre-workout ingredients, like citrulline malate, beta-alanine, and caffeine, are included too. The 6 grams of citrulline malate is a clinically effective dose, where you may see increased blood flow and improved muscle performance. ( 30 ) More likely than not these potential benefits are tied to a citrulline level of at least 3-4g.

There are 2 grams of beta-alanine, but according to the International Society of Sports Nutrition, 4 to 6 grams is considered an effective dose. ( 4 ) Therefore, the benefits typically associated with beta-alanine, like enhanced strength and muscle endurance, may not be seen here.

The LEAN formula contains 180 milligrams of caffeine, which is equivalent to a little less than two 8-ounce cups of coffee. This amount could provide an energy boost to someone who doesn’t want fatigue to cause them to cut their workout short. In fact, our product tester, a Level 1 Weightlifting Coach, said that this was enough to increase her energy and help her push through evening workouts after a long day.

Transparent Labs LEAN is sweetened with stevia and available in eight flavors. According to another product tester, the taste is similar to other pre-workout powders, but these are less sweet. Solubility-wise, it mixed well in a shaker cup, but some granules were at the bottom.

On Amazon, verified customer Justin Zimmerman remarked that the flavor wasn’t the best, but the formula still gave him a good pump and energy boost.

Another Amazon customer, John, with 20+ years of fitness and nutrition experience, enjoyed its clean ingredients.

“Transparent Labs absolutely delivers on all accounts! This is fine with me due to the fact that the more flavorful a pre-workout is, usually means more sugar or additives.”

John, verified Amazon customer

Strongest pre-workout plus vitamins: Naked Energy Pre-Workout

Strongest pre-workout plus vitamins

Naked energy pre-workout.

Naked Energy is a clean pre-workout with a few essential vitamins that help support overall health.

• According to our product tester, the energy boost provided by Naked Energy is equivalent to drinking a big cup of coffee.
• At $1.50, Naked Energy costs right around average compared to other pre-workouts on the market.
• Naked Energy is ideal for those who want the convenience of having essential nutrients already in their pre-workout.
• The non-flavored option is zero calories, but the fruit punch and citrus are 45 calories.

Why we like Naked Energy Pre Workout as strongest plus vitamins

Naked Energy gives you more than your typical pre-workout ingredients. It also provides vitamins that support the immune system, maintain bone health, and more. This vegan-friendly formula is available in flavored, unflavored, and stim-free options while also remaining free of harmful elements.

The Naked Energy pre-workout powder is convenient for those who don’t want to consume multiple supplements. Here, you’ll get more than the daily recommended dose of nutrients like vitamins C, B3, and B12. Vitamin B6 and folate are also included in adequate amounts. While there’s only a tiny amount of calcium, too much can lead to health problems.

Besides its role in immune functioning, vitamin C is also involved in aspects of protein and amino acid metabolism like making carnitine and certain neurotransmitters from amino acids. Research suggests that vitamin C helps to manage  muscle damage, which happens during serious exercise. However, too much vitamin C, via supplementation, can become more problematic by being too good at its job. That’s because some muscle damage helps promote natural adaptive processes tied to exercise.  ( 31 )

The B vitamins help with cell growth, neurological function, and nutrient metabolism, just to name a few. ( 32 ) There’s also evidence that vitamin B complex supplementation may enhance exercise endurance performance, minimize fatigue, and quicken recovery. ( 33 )

While the nutrients provided in Naked Energy don’t compare to those in the best multivitamins , they fulfill some of the basics.

The remaining four ingredients are those typically found in pre-workout formulas, but most are in very low doses. This formula only contains 2 grams of beta-alanine, 2 grams less than a clinically effective dose. ( 4 )

There’s only 1 gram each of both creatine and L-arginine. Both ingredients are below the recommended dosage, so it’s unlikely that you’ll notice increases in muscle mass or blood flow. ( 34 ) ( 35 )

The formula includes 200 milligrams of caffeine, which is considered an evidence-backed dose. However, it may be underwhelming to experienced bodybuilders who consume double what’s provided here. Our product tester, a certified personal trainer, said it gave her an energy boost similar to what you’d experience from drinking a big cup of coffee.

Overall, no matter what version of Naked Energy you get, it’s still made with non-GMO ingredients and is affordable. One $45 container provides 30 servings, which comes out to $1.50 per serving. This is an average price for a strong pre-workout with vitamins.

Most consumers purchasing Naked Energy appreciate the product’s good quality, clean ingredients, and the sustainable energy it provides.

“This stuff works. I feel wide awake with clean and non-jittery energy.”

ZC, verified Amazon customer

However, Amazon customer ZC also said to ignore the taste, as it isn’t that great.

Another Amazon customer, Mariah Bess, noted, “The product overall is functional. It is a good pre-workout with a nice consistent energy level boost, no crash, and it feels great.” She didn’t care for the Fruit Punch flavor, though.

Strongest pre-workout for strength and power: Gorilla Mind Gorilla Mode

Strongest for strength and power

Gorilla mind gorilla mode.

Gorilla Mind Gorilla Mode contains evidence-based active ingredients, stimulants, and high-dose nootropics that may boost strength and power.

• Our product tester got a pump soon after consumption and still had it two hours later.
• One scoop per serving is $1.50, making it an affordable, strong pre-workout. However, two scoops per serving are $3.00, which is above average.
• With two nutrition labels, Gorilla Mode offers choices for beginners and advanced trainees wanting increased power and focus while remaining well-hydrated.

Why we like Gorilla Mind Gorilla Mode as strongest for strength and power

The Gorilla Mind Gorilla Mode formula is crafted with ingredients that may help enhance muscle strength and overall performance. With over four cups of coffee’s worth of caffeine and clinically dosed levels of common pre-workout ingredients, it’s made to get you focused and pumped.

A glance at Gorilla Mode’s tub will show you that there are two nutrition labels. If you’re a beginner or have a lower tolerance for high-stim pre-workouts, stick to one-scoop servings, as displayed on the left. However, if you’re an athlete or simply have a higher tolerance to caffeine, the label on the right side will provide the most impact for strength and power.

There are 40 servings per container, but the cost per serving depends on your current fitness level and preference. Those consuming just one scoop will pay approximately $1.50 per serving. However, those with a higher tolerance for high-stim pre-workouts may prefer two scoops, bringing the cost per serving to $3.00. The latter is more expensive but may be worth it to some as it’s third-party tested and packs potent ingredients.

For instance, the formula’s 10 grams of pure L-citrulline may support  muscle building operations and researchers are keen to understand this potential better. ( 10 ) Three grams per day is the minimum effective dose, and 10 grams may be maximum. ( 11 )

This formula also provides 5 grams of creatine, which studies suggest is a clinically effective dose for boosting muscle creatine levels and, supporting gains in strength and muscle mass in response to training. ( 34 ) Although 2 grams of betaine anhydrous is a little below evidence-based dose, some people who exercise may still respond well over time. ( 2 )

Our product tester, a Level 2 Weightlifting Coach, says he still felt the pump two hours after consumption. He also remarked that he didn’t experience the caffeine-induced energy crash often associated with strong pre-workouts.

Besides ingredients that promote physical strength, Gorilla Mode’s formula also contains cognitive-enhancing ones. There are 6 grams of nootropics that may help with mood, attention, and focus. ( 36 ) The inclusion of L-tyrosine, an amino acid, and alpha-GPC, a cholinergic compound, may also help with stress and memory. ( 7 ) ( 37 ) Even further, each serving contains some B vitamins. They, too, may affect general mood and brain health.

Research shows that mental focus could impact muscle growth and endurance, demonstrating that one’s cognitive state may affect one’s fitness goals ( 38 )

Regarding taste, our product tester didn’t hate it but wasn’t sold on it either. He tried the  Bombsicle flavor and said it just had a sweet taste. Besides that, it’s still one of his favorites from the 45+ pre-workouts he’s consumed.

Gorilla Mode is a sought-after pre-workout on Amazon for those wanting better focus and power.

“Gorilla Mode Pre Workout has become my ultimate secret weapon for taking my workouts to the next level. It offers an intense and effective formula that ignites my performance and helps me push my limits.”

Real Deal, verified Amazon customer

Another customer shared their sentiments but wasn’t a fan of some of the flavors. Izzy M. mentioned, “It does the job, and I’m honestly feeling good after one scoop instead of 2. Volcano Burst was SO good, so good. Watermelon was so chemically and had this almost bitter flavor to it.”

Strongest pre-workout with creatine: Cellucor C4 Ultimate Strength

Strongest pre-workout with creatine

Cellucor c4 ultimate strength.

C4 Ultimate Strength includes plenty of creatine and caffeine to help individuals achieve pump, enhance strength, and focus on crushing their workout.

• C4 Ultimate Strength contains 300 milligrams of caffeine, which may help improve focus and energy.
• C4 Ultimate Strength is a higher-priced pre-workout at $3.00 per serving, but it’s loaded with ingredients claimed to boost strength, performance, and focus.
• Ultimate Strength appeals to individuals with active lifestyles who can tolerate pre-workouts with higher concentrations of stimulants.

Why we like Cellucor C4 Ultimate Strength as strongest with creatine

Cellucor C4 Ultimate Strength is formulated with ingredients meant to elevate your overall workout performance. The nutrition label reveals a “muscle and strength” matrix packed with plenty of creatine and an “Ultimate energy, focus, & stimulant” matrix designed to keep you in the game. This pre-workout has a stacked ingredient list and a high price tag to match.

Ultimate Strength contains 4 grams of creatine monohydrate and 1.5 grams of creatine nitrate. That’s 5.5 grams of creatine total, slightly exceeding the clinically recommended dose of 5 grams. ( 34 ) Creatine is a substance associated with strength gains and post-workout recovery. ( 39 ) If you’re a weightlifter, sprinter, or endurance runner, creatine may positively improve your performance. ( 17 )

Another ingredient that may aid with strength and endurance is betaine anhydrous. However, this formula contains only 1.25 grams. Based on research, 2.5 grams is the recommended dosage if you want to see enhanced strength. ( 2 )

This formula also contains a patented performance blend of nitric-oxide boosters, L-citrulline, and L-arginine. The 3 grams of L-citrulline and 3 grams of L-arginine in this pre-workout are provided at clinically recommended doses. ( 11 ) Both are linked to muscle hypertrophy, improved muscle recovery, and enhanced blood flow. ( 34 ) ( 35 )

The patented ingredient, elevATP, aids blood flow and muscle growth and one of the proposed mechanisms is supporting optimal levels of  mitochondrial ATP levels. ( 13 )

Those looking for more than a ‘pick-me-up’ of energy will appreciate the 300 milligrams of caffeine, 50 milligrams of Dynamine, and 10 milligrams of TeaCrine in this pre-workout. Both trademarked energy ingredients, Dynamine and TeaCrine, are said to be safe when used alone or together. ( 40 )

While those energy boosters could be overstimulating for anyone, our product tester, a weightlifting coach, felt like it was just the right amount of stimulants. However, he does have a higher tolerance, so those new to pre-workouts should consider half a dose or a different pre-workout.

At $3.00/serving, Ultimate Strength isn’t the most budget-friendly in the strongest pre-workout space. While it has a good line-up of ingredients, it also contains some artificial ones and doesn’t appear to be third-party tested, resulting in a 3.9 out of 5 score for value.

Strongest high-stim pre-workout: Kaged Pre-Kaged Elite

Strongest high-stim pre-workout

Kaged pre-kaged elite.

Kaged Pre-Kaged Elite is equipped with ingredients aimed to keep you hydrated while amplifying power, pump, and performance.

• Kaged Pre-Kaged Elite includes potent ingredients, and our product tester only needed half a scoop to feel its effects.
• At nearly $3.00 per serving, it’s higher-priced than other stronger pre-workouts but is the complete package for hydration, energy, and strength.
• Pre-Kaged Elite is best for experienced gym-goers who perform moderate to high-intensity workouts.

Why we like Kaged Pre-Kaged Elite as strongest high-stim

Kaged Pre-Kaged Elite is a potent pre-workout created to boost hydration, enhance fat burn, and increase energy. With various adequately dosed ingredients, this high-stimulant pre-workout is designed to help athletes achieve their fitness goals.

For energy and focus, Pre-Kaged doesn’t just have 388 milligrams of caffeine; the formula also includes premium ingredients like Alpha-GPC and AmaTea. The caffeine is sourced from organic green coffee beans, which have more chlorogenic acid, CGA, than other coffee beans. ( 41 ) With anti-inflammatory and antioxidant properties, CGA is a clean energy source that helps with weight loss and fasting blood glucose. ( 42 )  When paired with AmaTea, a patented nootropic made from guayusa extract, you may benefit from increased energy without jitters. ( 43 )

Despite its benefits, one serving might be too much for someone new to highly caffeinated pre-workout formulas. One scoop is like consuming 13 12-ounce soda cans worth of caffeine, so it might be best for some to start with half a serving and work your way up. Our product tester tried half and still found it powerful.

Some pre-workout formulas don’t include creatine, but Pre-Kaged Elite includes 3 grams of creatine monohydrate and 2 grams of creatine nitrate in one scoop. Creatine monohydrate is associated with increased muscle growth and strength at 3 to 5 grams daily doses. ( 16 )( 17 ) Research also shows that 3 grams of creatine nitrate should perform similarly to 3 grams of creatine monohydrate. ( 44 )

Pre-Kaged Elite also offers 3.2 grams of beta-alanine and 10 grams of plant-based L-citrulline. These ingredients may help improve exercise capacity, enhance muscle pumps, and boost strength. ( 45 ) ( 46 )

Furthermore, Pre-Kaged Elite includes an effective dose of betaine anhydrous (2.5 grams), which may enhance total repetitions and volume when doing activities like bench pressing. ( 15 ) The 1.5 grams of Carnipure (L-carnitine) in this formula may aid muscle recovery, likely needed after increasing reps and load. ( 47 ) Research suggests that 500 to 2000 milligrams of L-carnitine is considered a standard dose. ( 25 )

Electrolytes, like sodium, magnesium, and potassium, help with hydration and overall bodily functions. Pre-Kaged Elite includes those electrolytes in its formula. We naturally lose electrolytes when we sweat, so this can help individuals maintain their fluid balance.

The formula comes in five flavors: Fruit punch, orange mango, glacier grape, caribbean sunrise, and strawberry lemonade. Our product tester, a USA Weightlifting Level 2 Coach, tried the orange mango, noting that it was sweet, citrusy, and simple to drink. He also remarked that it dissolved entirely and didn’t leave behind any clumps. However, you may prefer a different option if you’re not a fan of sucralose, which is used to sweeten the product.

A container of Pre-Kaged Elite is $59.99 and comes with 20 servings. At nearly $3.00 per serving, it’s more expensive than most pre-workouts, but its extensive ingredient profile and convenience may be worth it to you. Plus, it’s third-party tested, gluten-free, and naturally flavored.

Charlie-VH, a commenter on the r/Preworkoutsupplements subreddit, reinforced the potency of Kaged Elite’s ingredients, stating, “I don’t think I’ve EVER had a pump THAT strong.” He also mentioned, “My arms looked absolutely massive.”

“High stim. I can definitely feel a little tingle, but it’s not bad at all. I’m definitely buying again.”

Favorite Finds by Julie, verified Amazon customer

Strongest pre-workout on a budget: Beyond Raw LIT

Strongest pre-workout on a budget

Beyond raw lit.

Beyond Raw LIT is a low-cost pre-workout containing nitric oxide enhancers and ATP elevators known to improve blood flow and boost muscle growth.

• According to our product tester, Beyond Raw LIT falls between high-stim pre-workouts and those that have zero effect.
• At $1.33, this is an affordable pre-workout that tastes good and performs well.
• Beyond Raw LIT is ideal for cost-conscious consumers who can tolerate slightly higher amounts of caffeine.

Why we like Beyond Raw LIT as strongest on a budget

Beyond Raw LIT is made with natural and artificial ingredients combined to help you train with energy, clarity, and pumps. The formula comes in 9 flavors, like Jolly Rancher Cherry and Lemonade, and is affordably priced at just $1.33 per serving.

Despite its reasonable price, the Beyond Raw LIT formula contains a few clinically dosed ingredients. For example, one scoop is packed with 4.5 grams of two nitric oxide enhancers: 1.5 grams of nitrosigine and 3 grams of L-citrulline. Nitrosigine is a trademarked complex of bonded arginine silicate, which has been shown to enhance muscle blood flow and exercise performance when combined with citrulline malate. ( 48 )

ElevATP, a proprietary combination of ancient peat and apple polyphenols, also supports blood flow and optimized ATP levels. In addition, ATP plays a role in muscle contractions and could lead to muscle growth. ( 13 ) Creatine aids muscle hypertrophy as well. Although it’s under-dosed in this formula, as it’s just 1.5 grams, the other blood flow-inducing ingredients may balance it out. ( 34 )

Also included in evidence-based dosages are 3.2 grams of CarnoSyn beta-alanine and 250 milligrams of caffeine. The amino acid beta-alanine boosts muscle carnosine levels and may put off muscle fatigue so you can get more reps in ( 4 ). The adequate dosage of caffeine anhydrous may then help you stay focused and perked up for more effective training.

Additionally, NeuroFactor, a patented extract of whole coffee cherries, is a part of the Beyond Raw LIT formula. Research shows that whole coffee cherries elevate the production of the neuroprotein, brain-derived neurotrophic factor (aka BDNF). BDNF is critical for memory and learning. Therefore, an increase in BDNF levels may lead to cognitive improvement. ( 49 )  ( 50 )

When our product tester tried Beyond Raw LIT, he noted that he felt “in the zone” after taking it. He further commented that it didn’t make him feel anxious or crank up his heart rate, as some pre-workouts do before doing interval training sessions. He also recalled enjoying the flavors, particularly Jolly Rancher Blue Raspberry, and how the powder mixed seamlessly.

Comments on the r/Preworkoutsupplements subreddit showcase varied opinions about the Beyond Raw LIT product. For instance, one Reddit user, Nearly_Tarzan, said, “Great taste, but it’s way underdosed for what you pay.”

“It’s Easy to use. It does what it’s supposed to. Overall, I would recommend it, and I would like to try other flavors in the future.”

Davidk44303, Walmart customer

Our strongest pre-workout testing methodology

We consider multiple factors when we assess and score the strongest pre-workouts. They should be superior in several areas and include safe ingredients that aid individuals in meeting their fitness goals. Each product has been ranked according to the factors below. Review our full supplements testing methodology here to learn more about our process.

Efficacy—40%

Consumers purchase stronger pre-workouts because they hope to maximize their workout performance. Therefore, we assess whether each product’s key ingredients are provided in efficacious doses that help consumers do what’s advertised. Products with transparent labels provide exact dosage information, but proprietary blends don’t reveal the amount of each ingredient you’re consuming.

Here’s what we look for:

• Clinical evidence
• Calories per serving
• Dose efficacy
• Synergistic effects
• Lack of proprietary blends

Safety and side effects—35%

We not only review the potential health risks and adverse effects associated with pre-workout ingredients but also screen for banned substances, the use of artificial ingredients, and more. Safety should be a top priority when purchasing strong pre-workouts, so we’ve evaluated the following:

• Reported side effects
• Third-party testing
• Manufacturer accreditation
• Lack of artificial sweeteners

When you purchase a strong pre-workout, you should feel like the value matched or exceeded the price you paid. Therefore, our product testers assessed if consumers were likely to get a meaningful return on investment based on its health benefits, quality, efficacy, and overall satisfaction. Our factors in this rating include:

Price per serving

Customer experience—5%.

We recognize that the actual product itself isn’t the only factor that matters when purchasing a pre-workout. The overall shopping experience matters, too, as it spans from initial discovery to the support you receive after you buy. Our factors in this rating include:

• Ease of purchase
• Shipping and returns
• Customer support

How to choose the strongest pre-workout for you

When looking for the strongest pre-workout for you, it helps to understand your desired goals and preferences. Don’t select a pre-workout based solely on your peers’ recommendations, as their wants and needs may differ from yours. Instead, look for the following:

Caffeine amount

Most pre-workout formulas include 150 to 300 milligrams per serving, but the strongest ones typically fall somewhere between 180 and 400 milligrams. The FDA suggests that healthy adults stick to 400 milligram s or less per day to avoid negative effects.

Keep in mind that everyone’s tolerance is different. Your body weight is a factor too. If you’re not sure where to start, begin with a smaller caffeine dose and work your way up. Research suggests that doses of 2-6 mg/kg body mass may improve exercise performance. ( 1 )

Clinically-based ingredients

Some pre-workouts include ingredients that lack the appropriate dosage needed to experience the desired effects. Others contain ingredients that aren’t evidence-backed at all. Aim to use those that include therapeutic dosages of beneficial ingredients.

Third-party tested

Look for strong pre-workouts that have undergone third-party testing. The Food and Drug Administration (FDA) regulates supplements differently than medications, as they don’t have to be approved first. Third-party testing is optional, but it demonstrates that a brand is committed to providing its customers with products free of unsafe and banned substances.

Taste and solubility

Although most people don’t buy strong pre-workouts for the taste, it helps when they’re not repulsive to consume. Look for good flavors you don’t mind drinking so the product doesn’t sit on your shelf for months.

Furthermore, look for strong pre-workout powders that dissolve well in water and other liquids. If there are hard clumps of powder at the bottom of your shaker, you didn’t get the whole serving, which can impact its effectiveness.

When purchasing a pre-workout, it’s better to look at the price per serving rather than the selling price. Some pre-workouts look “affordable” but have fewer servings, which could result in more frequent buying.

How we chose the strongest pre-workouts

Some of the best pre-workouts on the market aren’t necessarily considered the strongest. Therefore, we set out to see which pre-workouts excelled in the clinically-dosed ingredients department. We also considered that people have different preferences, tolerances, and objectives. For instance, some people want little to no caffeine, whereas others want a lot.

However, it should have certain evidence-backed ingredients, whether it’s the strongest natural pre-workout or the strongest pre-workout on a budget. Therefore, we looked for pre-workouts that included one or more of the following:

• 2.5 grams of betaine anhydrous
• 4 to 6 grams of beta-alanine
• 3 to 5 grams of creatine
• 6 to 8 grams of citrulline malate

The strongest pre-workout with the highest amount of caffeine is Kaged Pre-Kaged Elite. One serving contains 388 milligrams of caffeine from PurCaf. The latter is a naturally derived source of caffeine from organic green coffee beans.

C4 Ultimate Strength is packed with clinically evidenced doses of various ingredients. For instance, it has 5.5 grams of creatine, a substance known for muscle gains and improved performance. It includes two nitric-oxide enhancers, L-citrulline, and 3 grams of L-arginine, linked to improved blood flow and nutrient delivery to muscles. Then, to give individuals the energy and focus needed to push through extra sets, 300 milligrams of caffeine are added to provide individuals with the necessary energy and focus to push through extra sets. That, plus the addition of several patented ingredients, provides one potent 27.9 gram serving.

The strongest pre-workout overall is Transparent Labs BULK BLACK. Not only does it provide evidence-backed doses of key ingredients, like citrulline malate, beta-alanine, and betaine-anhydrous, but it also has nootropics. Nootropics may help with mood and focus so you can confidently power through your workout. Plus, BULK BLACK contains 275-325 milligrams of caffeine and 75 milligrams of Infinergy™ per serving, depending on which flavor you choose, which further helps with focus and energy.

Strong pre-workouts often have high amounts of caffeine and other stimulants, which may cause undesirable symptoms. Some people experience anxiety, itchiness, a rapid heart rate, and trouble sleeping. Occasionally, these stimulants even cause diarrhea and high blood pressure. Therefore, it’s best to start with low-to-moderate doses so you can assess your tolerance.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

Our experts

Robert Wildman, Ph.D., RD, LD, CISSN, FISSN

Dr. Robert Wildman (“Dr. Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.

Amanda Dvorak

Amanda Dvorak is a Fortune Recommends writer and editor. A garage gym owner who is passionate about working out and healthy living, she has four years of experience writing product reviews for fitness and nutrition websites. Amanda is currently studying to become a certified personal trainer through the International Sports Sciences Association (ISSA).

Joana Neziri, M.S., NASM CPT

Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health.  After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.

Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.

Kelly Uhler

Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.

Jessica Thomas

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Jessica Thomas is a health and wellness writer, public health professional, and business owner. She has a Bachelor of Science in Health Administration with a focus on Aging Studies. In addition, Jessica has earned a Master of Public Health with a minor in Public Health Informatics from Michigan State University.

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A personal trainer shared the 2 popular fitness supplements that she would never take

• Personal trainer Hayley Madigan isn't against supplements but there are some common ones she avoids.
• Madigan told Business Insider why she doesn't use products including energy drinks and protein bars.
• There's no one-size-fits-all approach to taking supplements.

Personal trainer Hayley Madigan knows that certain supplements can help her feel and perform at her best.

But, there are others that Madigan, 34, would never take.

More than half of US adults take supplements , according to the American Medical Association, and the market is set to be worth about $308 billion worldwide by 2028, up from $191 billion in 2020, according to Statista.

But experts say that we should aim to get the nutrients our bodies need from food. While supplements, such as protein powders and creatine, may be particularly useful for those who are active like Madigan, not everyone needs to take them. And some can even leave us feeling worse than we did before. If you're not sure what supplements you might need, speak to your doctor.

Madigan, who's based in Portsmouth, UK, told Business Insider why she avoids products including energy drinks and pre-workout supplements.

Madigan avoids energy drinks and pre-workout supplements

It's not uncommon to see people going into the gym sipping energy and pre-workout drinks , but not everyone gets on well with them.

Madigan used to take pre-workout supplements, which are different to regular energy drinks because they also contain ingredients designed to increase workout performance, to boost her energy.

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But Madigan said she steers clear of high-caffeine supplements like these as they tend to make her energy levels crash and make her feel anxious and unwell, she said.

"I found that I was crashing after the pre-workout had worn off and it had a tendency to make me feel more tired," Madigan said. "So now I train in the morning and tend to use my morning coffee instead of pre-workout."

Madigan is not the only personal trainer to have stopped taking pre-workout supplements. Celebrity trainer Luke Worthington previously told BI he made the same decision after realizing he was working out when he should have been resting.

Protein bars often contain artificial sweeteners

While protein bars can be a convenient way to eat more protein, they're often highly processed and contain various artificial ingredients. Research suggests that ultra-processed foods are linked to a range of health problems, including cardiovascular diseases, type 2 diabetes, cancer, and obesity. They can also have a more immediate negative effect on someone's health if they are sensitive to certain ingredients.

"I also don't have protein bars anymore as the artificial sweeteners in them were causing havoc with my stomach and digestion," Madigan said. "I prefer to add in more 'real food' as opposed to having too many artificial supplements throughout the day."

Studies suggest that eating too many artificial sweeteners can lead to gas and bloating, while research on rodents indicates that they could harm "good" gut bacteria.

Everyone is different

It may be tempting to try supplements we see others taking, but there's no one-size-fits-all approach, as each of us has different requirements.

Vitamin B12 helps keep our body's blood and nerve cells healthy. Madigan thought she might need to take a supplement if she wasn't getting enough through her diet (it's found in foods such as meat, fish, eggs, and dairy). But a blood test showed that she had naturally high levels, so she doesn't need to, she said.

Watch: All the differences between Red Bull in the US and the UK

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Steelers Insider Shares Growing Concern About Najee Harris

The Pittsburgh Steelers may have something to worry about at running back.

• Author: Noah Strackbein
• Publish date: May 06, 2024

In this story:

PITTSBURGH -- The Pittsburgh Steelers decided not to pick up Najee Harris's fifth-year option , making 2024 the final year under his rookie deal. The uncertainty of what comes next is high, and because of that, one team insider believes there's reason for concern.

During an interview with 93.7 The Fan , The Athletic's Mark Kaboly shared his thoughts that the team could be concerned about how Harris reacts to them declining his $6.7 million option.

"Potentially, I mean he’s a very unique character. He’s hard to get a read on. Sometimes he’s cranky and sometimes he’s talkative. My biggest concern right now is which one are you going to get during the regular season here… is he going to be sitting and moaning and complaining behind the scene," Kaboly said. "I’m not quite sure right now because he’s a very intriguing individual that can go either way at this point."

The Steelers are expected to utilize Harris and backup Jaylen Warren this season, but because of the news of Harris's option, rumors have started flying all over the place. Outside of the concern about Harris's reaction, there's also speculation he could be traded before the season - with one outlet predicting a trade to the Dallas Cowboys.

Harris, a former team captain, has never been shy of sharing his thoughts on the team and making himself one of the leaders within the offense. It has garnered him as one of the vocal leaders of the offense, but with uncertainty ahead, anything can happen.

Make sure you bookmark All Steelers for the latest news, exclusive interviews, film breakdowns and so much more!

• Analyst Predicts Wild Steelers Trade for DK Metcalf
• Steelers RB Named Trade Candidate for Cowboys
• Chiefs Release Former Steelers WR
• Could Steelers Make Change at RB?
• Four WR Candidates for Steelers

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Penix wowed Falcons’ Morris, Fontenot with sound of his passes in pre-NFL draft workout

Atlanta Falcons first round draft choice quarterback Michael Penix Jr., speaks during a news conference Friday, April 26, 2024, in Flowery Branch, Ga. (AP Photo/John Bazemore)

Atlanta Falcons first round draft choice quarterback Michael Penix Jr., holds a Falcons jersey during a news conference Friday, April 26, 2024, in Flowery Branch, Ga. (AP Photo/John Bazemore)

FILE - Atlanta Falcons general manager Terry Fontenot speaks during a press conference at the NFL football scouting combine in Indianapolis, Tuesday, Feb. 27, 2024. The NFL’s investigation of the Atlanta Falcons’ possible violation of tampering policies before signing quarterback Kirk Cousins won’t conclude before this week’s NFL draft. For Falcons general manager Terry Fontenot, that means the team won’t lose any draft pick this year as he looks to build around Cousins. (AP Photo/Michael Conroy, File)

Atlanta Falcons first round draft choice quarterback Michael Penix Jr., takes his seat before speaking at a news conference Friday, April 26, 2024, in Flowery Branch, Ga. (AP Photo/John Bazemore)

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FLOWERY BRANCH, Ga. (AP) — There’s a reason Atlanta Falcons coach Raheem Morris and general manager Terry Fontenot made a cross-county flight for a personal workout with Washington quarterback Michael Penix, Jr. before the NFL draft.

They wanted to be able to hear Penix’s passes.

Morris, who lined up at linebacker for the Penix workout, said the up-close sounds and sights were impressive, helping convince the Falcons to make the quarterback the No. 8 overall pick on Thursday night. It was perhaps the most unexpected selection of the first round and the highlight of the Falcons’ draft that otherwise emphasized defense.

“The whole workout in itself was generally a fun experience to watch him throw, to see his arm talent,” Morris said. “... And to just be the linebacker ... I could hear the ball going over the top of my head. It had peak velocity at times and sometimes he was able to lay it over the top of me where I couldn’t get to it.”

The Falcons’ Penix selection was a major surprise one month after signing free agent Kirk Cousins to a four-year, $180 million contract with $100 million guaranteed.

“Here’s one of those times we’ve been able to stump the world and we’ve been talking about it for three days,” Morris said Saturday. “I hate for it to be the story of the draft and I know it will be.”

Morris and Fontenot deflected criticism of the Penix pick by saying they had to seize the opportunity to give the team its future starter. Cousins, rehabbing from an Achilles tendon injury, will be 36 this season.

“It’s a remarkable arm talent when you watch him throw the football or when you hear it,” Morris said of Penix. “And when you stand out there playing linebacker, it’s intimidating.”

Added Fontenot: “That’s why you want to see things in person. ... Throwing the ball, the way that thing pops off his hand and the velocity and all those things, seeing it in person does make a difference.”

FOCUS ON DEFENSE

Atlanta’s next four picks after Penix were defensive players, including defensive tackle Ruke Orhorhoro from Clemson in the second round and outside linebacker Bralen Trice from Washington in the third on Friday night. Overall, the Falcons drafted five defensive players.

The trend continued on Saturday with defensive tackle Brandon Dorlus from Oregon in the fourth round, linebacker JD Bertrand from Notre Dame in the fifth and defensive tackle Zion Logue of Georgia with the last of three sixth-round picks.

Trice, who had a combined 16 sacks in his last two seasons, could provide immediate help as an edge rusher. Morris said the team “really valued” Orhorhoro’s ability to move from nose tackle to end. Dorlus also can play end and tackle.

SIXTH-ROUND OFFENSE

Atlanta looked for offensive help with its first two sixth-round picks. The Falcons added Alabama running back Jase McClellan and Illinois wide receiver Casey Washington. McClellan (5-10, 221) led Alabama with 890 rushing yards last season and ran for eight touchdowns.

CONNECTIONS

Falcons defensive tackle Grady Jarrett also is from Clemson, giving Orhorhoro a background with a team leader.

Orhorhoro and Falcons defensive tackle David Onyemata are natives of Lagos, Nigeria. Orhorhoro referred to Onyemata as “my Nigerian brother.” Orhorhoro said his family moved to England when he was 2 or 3 and moved to Michigan when he was 9.

Trice played for Falcons defensive coordinator Jimmy Lake when Lake was Washington’s coach from 2020-21.

“I’m excited because Coach Lake has got that dog mentality,” Trice said.

Bertrand is from Alpharetta, Georgia, near Atlanta. His high school team, Blessed Trinity, won a 2018 state championship at Mercedes-Benz Stadium, the home of the Falcons.

“That has always been the dream,” Bertrand said of playing in the stadium in the NFL. “Now I get the opportunity to just continue to improve upon that dream.”

Bertrand said he has recovered from a plantar fasciitis tear in his foot on the first day of Senior Bowl practice.

AWAITING TAMPERING RULING

Fontenot said draft decisions, including the trade of a third-round pick to Arizona to move up in the second round and select Orhorhoro, were not affected by the NFL’s ongoing investigation of the team’s possible violation of tampering policies before signing Cousins. The Falcons could lose one or more draft picks if found to have committed a serious violation.

“We know when we get out of the draft, and whatever that point is with the league, they’ll obviously let us know what we need to do,” Fontenot said Friday. “We’ll cooperate, and we’ll go through that process.”

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