Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Robert Iafelice, MS, RD, LDN
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Pre-workout supplements have become popular as a way to get mentally focused and provide a natural energy boost, along with the endurance and power needed to give your all on the gym floor. Many of them make use of high dosages of stimulants and artificial compounds to achieve that end. Yet, many people want the benefits of a pre-workout without the potential detrimental health effects that come with many popular brands. To meet this need, the natural pre-workout submarket has emerged. These products contain only natural, safe ingredients in dosages that will not cause any harmful effects.
In this article, we will discover what are the best all-natural pre-workout powders on today's market, separated by category. We'll also delve into the benefits of healthy natural pre-workout supplements and provide an in-depth buyer's guide to help you buy your natural pre-workout with complete confidence.
7 Best Natural Pre-Workouts
- Best Overall: Transparent Labs BULK
- For Pump: 4 Gauge
- Non-Stim: Transparent Labs Stim-Free
- For Cutting: Transparent Labs LEAN
- Vegan: Naked Energy
- For Focus: Swolverine PRE
- For Women: Powher Pre-Workout
SFS Pick
Transparent Labs BULK
SFS Pump Pick
4 Gauge
SFS Non-Stim Pick
Transparent Labs Stim-Free
1. Best Overall Natural Pre-Workout - Transparent Labs BULK
With more than 3,500 5-star reviews posted on the company's website, Transparent Labs BULK has established itself as an extremely popular natural pre-workout. That reputation has been built upon its transparency, refusal to include any artificial compounds, and well-dosed, proven ingredient list.
Three key ingredients in Transparent Labs BULK are citrulline malate, taurine, and beta-alanine. Citrulline malate is a potent nitric oxide booster. It's dosed here at 8 grams per serving, which has shown to be ideal. This is much higher than most pre-workouts which only give you 1-2 grams.
Taurine is a powerful brain booster that provides alertness and focus during your workout. The 1300 mg dose here is within the recommended 1-2 grams. Beta-alanine can increase muscle contractions and endurance while reducing muscle fatigue. The 4 grams that you get in Transparent Labs BULK is, again, in line with clinical recommendations.
Transparent Labs BULK is available in a range of tasty flavors (though some reviewers state otherwise). There are no artificial ingredients or flavorings, with natural sweeteners used to produce the flavors. This product is 3rd party tested for purity and potency.
I've personally used this pre-workout for several months and was impressed at how clean the effect was, with no artificial stimulant effect or other side effects. After a couple of weeks of use, I definitely felt an increased pump effect due to the nitric oxide boost and an overall increase in training energy.
Pros
- Clinically dosed ingredients
- No artificial ingredients
- Range of flavors
- 3rd party tested
Cons
- Some flavors have negative taste reviews
This pre-workout features natural and evidence-based ingredients, fully transparent labeling, and absolutely no artificial color, sweetener, or flavoring. Formulated to enhance strength...
2. Best Natural Pre-Workout For Pump - 4 Gauge
4 Gauge Pre-workout stands out on the shelf due to its shotgun shell design. Even the webpage has bullet holes to maintain the battle theme! 4-Gauge combines the following eight ingredients to boost your workout energy, focus, and power:
- Caffeine
- L-Theanine
- Creatine Monohydrate
- L-Citrulline
- Red Beet Extract
- Rhodiola Rosea
- Acetyl L-Carnitine
- Coconut Water powder
4-Gauge contains 150 mg of caffeine, which is a pretty mild dosage that will give you a boost of energy without putting you in the hyper zone. You also get 200 mg of L-Theanine, which works in tandem with caffeine to increase energy and improve concentration. Additionally, there are 500 mg of acetyl L-carnitine, which promotes adrenaline production, speeds up glucose absorption into muscle cells, and aids in pre- and post-workout recovery. Coconut water powder is also used to boost energy levels.
The impressive pump effect you get from 4-Gauge comes mainly from its 6 grams of l-citrulline malate. Extracted from watermelons, this amino acid significantly boosts your body's nitric oxide production. In turn, this has a vasodilation effect that dilates your blood vessels, resulting in greater blood flow to the working muscles and a seriously enhanced pump. I've used it personally and can vouch for the engorged blood effect and greater vascularity when training my arms; it was as if a bicycle pump was blowing up my biceps!
'Fruit Blast' is the only flavor of 4-Gauge that I tried. Although the flavor is pretty good, it can leave a little metallic aftertaste in your mouth. Additionally, the manufacturer's official website is the only place to purchase it.
Pros
- Powerful pump effect
- Smart use of ingredients
- Clinically dosed
Cons
- Somewhat unpleasant aftertaste
Calling upon decades of research, journals and clinical studies, 4 Gauge is considered to be the most potent, natural supplement for both physical and mental performance allowing you to work harder than ever before...
3. Best Non-Stim Natural Pre-Workout - Transparent Labs Stim-Free
Transparent Labs Stim-Free is a caffeine-free version of Transparent Labs' very popular range of pre-workouts. It is well-dosed with such powerful pre-workout ingredients as citrulline malate, provided in the ideal 2:1 ratio at 6000 mg. There's also 4000 mg of beta-alanine, and 4000 mg of instantized and fermented BCAAs, again in the ideal 2:1;1 ratio. There are also effective doses of creatine and betaine for power enhancement, as well as tyrosine and taurine to increase focus and concentration.
Even though this is a stimulant-free product, the relatively high doses of other ingredients may make this pre-workout a little too potent for beginners. If you are new to supplements, start with a half dose to test your body's tolerance.
Pros
- Caffeine free
- Well dosed
- 4 grams of instantized and fermented BCAAs
Cons
- It may be too powerful for beginners
PreSeries STIM-FREE was developed to be the most exceptional "stimulant-free" pre-workout supplement available. With key ingredients like citrulline malate, beta-alanine, betaine...
4. Best Natural Pre-Workout For Cutting - Transparent Labs LEAN
With this being our third Transparent Labs product in our ranking of the seven best natural pre-workout products, it's pretty apparent that this is a high-quality supplement manufacturer. The transparency that is part of the company's name, along with the intelligent use of research-backed ingredients and clinical dosages, make Transparent Labs so good.
Standout ingredients in Transparent Labs LEAN include 210 mg of caffeine, 6 grams of citrulline malate, and 2500 mg of branch-chain amino acids. It uses stevia as a natural sweetener.
Transparent Labs LEAN is specifically designed for people who want to develop a lean, ripped physique. It should be used during a bodybuilding cutting phase. There are 21 active ingredients in this product, with many of them providing fat-building properties to speed up your weight loss. This is a great product to use as your pre-workout while you're on a calorie-deficit diet, as it will give you a noticeable energy boost to help power you through your workout. I recommend this product to many of my female bodybuilding clients during the final 12 weeks of dieting leading up to a competition.
Pros
- 21 research-backed ingredients
- Includes many ingredients with fat-burning properties
- It provides an energy boost when you're on a calorie-reduced diet
Cons
- Expensive
LEAN was developed for a single purpose: to be the most exceptional cutting pre-workout supplement, ever. Lean contains citrulline malate, beta-alanine, and betaine—as well as...
5. Best Vegan Natural Pre-Workout - Naked Energy
Naked Energy is a vegan, organic pre-workout supplement that gives you a very clean, natural energy rush to power you through your workouts. It is free of sweeteners, coloring, or artificial flavors. There are not that many vegan pre-workouts on the market, so this one has become very popular among the meat-free gym-going community. I have personally recommended it to several of many vegan personal training clients, and they are very happy with it.
Here's a rundown of the ingredients and dosages in every serving of Naked Energy:
- Beta Alanine – 2,000 mg
- Creatine Monohydrate – 1,000 mg
- L-Arginine – 1,000 mg
- Vitamin C – 333 mg
- Caffeine – 200 mg
- Vitamin B3 – 40 mg
- Vitamin B6 – 667 mcg
- Folate – 333 mcg
- Vitamin B12 – 47 mcg
- Calcium – 27 mcg
While some of these dosages are a little low (for example, you only get 1000 mg of creatine when the recommended dosage is 3-5000 mg daily), most of them are within the recommended range. Naked Energy is available in four flavors: unflavored (no sugar), fruit punch, citrus, and caffeine-free unflavored (no sugar).
Pros
- Vegan
- Very good value
- Research-backed ingredients
Cons
- Underdosed in creatine
Naked Energy is a clean pre-workout powder that has been formulated with only Non-GMO ingredients. This premium vegan pre-workout formula will help boost energy, strength, and power, and give you that extra edge...
6. Best Natural Pre-Workout For Focus - Swolverine PRE
Swolverine PRE is a stimulant-free natural pre-workout with complete ingredient transparency and research-backed dosages. The label lists such proven ingredients as citrulline malate, beta-alanine, betaine anhydrous, l-carnitine, l-taurine, coconut water powder, Eleuthero root extract, and pomegranate fruit powder.
Your focus is enhanced with l-taurine, dosed here at 1.2 grams. This amino acid has been shown to have an effect on certain neurotransmitters that are involved in brain functioning. In this way, it may be able to boost concentration while working out.
Swolverine is available in just one flavor and is pretty expensive, breaking down to a little over $2 per serving.
Pros
- Boosts training focus
- Stimulant free
- Well-dosed, transparent label
Cons
- Expensive
- Just one flavor
Swolverine's Mango Lemonade Pre-Workout is a non-stim, proprietary blend-free, and clinically-dosed pre-workout formula, that combines high-quality sports nutrition, and potent antioxidant-rich superfoods...
7. Best Natural Pre-Workout For Women - Powher Pre-Workout
Powher Pre-Workout is one of the few natural pre-workout supplements specifically designed for women. It is designed to help women increase their energy levels smoothly and naturally while also increasing mental focus. It is manufactured by Ultimate Life, a company that produces a range of female-focused workout supplements.
There are 13 ingredients in Powher Pre-Workout. They include Enextra, which is considered a natural caffeine source, Rednite beetroot extract, which contains high levels of antioxidants to improve neuromuscular efficiency and l-citrulline malate. This amino acid increases strength and power generation. It's available in just one flavor - Pink Lemonade. It tastes like lemonade but, unfortunately, does use an artificial sweetener.
I've had several female clients use Powher Natural pre-Workout for several months. They have all told me that their energy levels have been noticeably higher, and they are able to focus more when they take the supplement.
Pros
- Designed specifically for women
- Increases focus and energy
- Natural caffeine source
Cons
- Includes an artificial sweetener
This pre-workout will help you stay focused on your workout, maintain motivation and achieve results, without the need for aggressive stimulants...
Benefits of Natural Pre-Workouts:
Natural pre-workouts are designed to get you primed for optimum workout performance without any negative health effects. Here are the four vital beneficial effects you can expect from a natural pre-workout:
1. Increased focus
Natural pre-workouts may include specific ingredients designed to enhance focus and concentration during your workout. These include caffeine, which is known to increase alertness and concentration, the amino acid l-theanine, and such adaptogenic herbs as Rhodiola rosea, ashwagandha, and Ginseng.
These herbs can also be found in nootropic supplements, which shows how effective they actually are.
2. Increased energy
Natural pre-workouts often contain nitric oxide boosters like citrulline malate or beetroot powder, which can improve nitric oxide synthesis. This allows for improved blood flow and oxygen delivery to your muscles, resulting in increased energy production and decreased fatigue.
Ingredients like these are commonly found in the best nitric oxide supplements.
Adaptogenic plants like Rhodiola rosea, Ginseng, or Cordyceps are frequently used to boost energy, increase endurance, and fight fatigue.
Many natural pre-workout supplements include natural sources of caffeine, like green tea or coffee bean extract. Because it stimulates the central nervous system, caffeine can make people more alert and energized.
If you're in the market for a caffeine boost, check out our article on the Best Caffeine Pills.
B vitamin-rich natural pre-workouts may promote increased energy. The metabolism of energy depends on B vitamins, such as B6 and B12. They are essential for turning food into usable energy and assisting the operation of enzymes involved in generating energy.
Some natural pre-workout supplements may contain sodium, potassium, and magnesium electrolytes. A healthy electrolyte balance must be maintained for muscle contraction and energy production.
To ensure an adequate electrolyte level, many people will use electrolyte supplements during their workout.
3. Increased blood flow
Increased blood flow allows oxygen and nutrients to get to the working muscles faster. It also speeds up the removal of waste products generated through intense exercise. Natural pre-workouts include beetroot powder, citrulline malate, and l-arginine, which help promote the body's natural nitric oxide production. This, in turn, dilates the blood vessels to allow for greater blood flow.
Adaptogenic herbs such as Ginseng and Rhodiola rosea may also improve blood flow.
Interested in what beets can do for you in the gym? Check out our article on the best beet supplements.
4. Improves performance and endurance
Natural pre-workouts often contain ingredients designed to offset fatigue and promote greater training endurance. These may include the branch chain amino acids, and beta-alanine, which increases the carnosine levels in the muscles. Electrolytes, such as potassium, sodium, and magnesium, support hydration and electrolyte balance. These compounds act harmoniously with the previously mentioned effects to improve exercise performance and endurance.
There's a reason why BCAAs are so popular for gym-goers, check out our list of the best BCAA supplements.
Side Effects of Natural Pre Workouts
Natural pre-workouts are among the safest gym-related supplements on the market. They include only natural, clean ingredients and are usually low on stimulant dosages. However, some people may experience some unpleasant side effects. These may include:
- Digestive issues, including stomach pain, diarrhea, or flatulence
- Allergic reactions to specific herbs
- Increased heart rate
- Blood pressure changes
- Insomnia
- Dehydration
What to look for when buying a natural pre-workout:
Rather than relying on flashy marketing, you need to have some solid criteria to guide you when shopping for a natural pre-workout. Here are five things that should be taken into consideration:
1. Ingredients
The ingredients are the crucial factor determining how effective - and natural - a pre-workout is. Here are seven ingredients to look out for:
Caffeine: This stimulant has the ability to boost energy, alertness, and focus. To prevent side effects, dosages should be kept between 100-300 mg.¹
Beta-Alanine: This amino acid increases muscle endurance by reducing acid build-up in the muscles during intense training. The safe dosage range is 1.6-3.2 grams per serving.²
Creatine: This naturally occurring chemical boosts muscle performance, increasing strength and power. You should be taking 3-5 grams per day.³
If your pre-workout doesn't contain any creatine, you should look into buying a creatine supplement.
Citrulline Malate: This amino acid helps to increase the production of nitric oxide, which improves blood flow and oxygen delivery to the muscles. This might improve endurance and reduce fatigue. Look for natural pre-workouts that contain 6 to 8 grams of citrulline malate per serving.⁴
B-Vitamins: The B-vitamins, including folate, B6, and B12, all of which are crucial for energy metabolism and can support overall energy production.⁵
Herbal Extracts: A lot of natural pre-workout pills include herbal extracts like Rhodiola rosea, green tea extract, or beetroot. These ingredients might increase antioxidant activity, mental clarity, or endurance. Look for products that use standardized extracts and offer effective dosages based on research.
Natural sweeteners: Choose products with no artificial additives or sweeteners. Look for those that use natural sweeteners such as stevia, monk fruit extract, or honey.
2. Dosages
An ingredient's effectiveness depends on its dose. Inadequate dosages might not have the desired results, while too large dosages might produce unwanted consequences or waste. Look for pre-workout supplements that clearly list the quantities of each ingredient per serving,
Research studies frequently determine the optimal dosages for a supplement ingredient. Look for natural pre-workouts that offer ingredient dosages that are backed up by research from reputable sources. Published studies, reliable fitness and sports nutrition resources, or the websites of ingredient producers are good places to look for this information.
When determining dosages, consider your personal tolerance level and your fitness goals and objectives. Some people might be more sensitive to particular ingredients and need lesser dosages to get the desired results. However, those with special objectives, such as bodybuilders or advanced athletes, may benefit from greater dosages to satisfy their needs. Adjust the dosages based on your own needs and preferences.
Make sure that the dosages adhere to recognized standards and are within acceptable ranges. The risk of negative effects, including heart palpitations, nervousness, or insomnia, may increase when some compounds, like caffeine, are consumed in excessively high doses.
Be wary of proprietary blends in organic pre-workout supplements. These mixtures provide a list of ingredients but not the precise amounts of each element. Evaluation of the product's efficacy or safety is difficult due to this lack of transparency. To avoid this, select natural pre-workouts that offer thorough information regarding the dose of each ingredient.
3. Label/Transparency
The pre-workout supplement's transparent label ought to have a complete list of all the ingredients. This lets you determine whether the product complies with your dietary requirements, preferences, or any potential allergens you might need to avoid.
Look for pre-workout supplements that list the precise dosing sizes of each ingredient. You can assess the product's efficacy and safety using this information. Proprietary blends should be avoided since they can obstruct transparency.
One important aspect of label transparency is disclosing details about potential allergies. Look for information about common allergens like gluten, soy, dairy, nuts, or shellfish on the label. This enables people who have particular dietary limitations or sensitivities to make educated choices.
Check the label of your natural pre-workout supplement for signs of quality control. Good Manufacturing Practices (GMP) certifications, assurances about adherence to quality standards, or other information are frequently provided by reputable manufacturers. These components show the manufacturer's dedication to creating a dependable, secure product.
Transparent labels must include detailed directions for using the natural pre-workout supplement. This covers details like suggested serving sizes, timing, and any other guidelines for the best outcomes. Following the suggested instructions assures correct use and increases the product's efficiency.
Transparent labels may also display extra details like expiration dates, storage recommendations, and potential adverse effects or cautions. This information allows you to evaluate the product's freshness, learn how to store it properly, and be aware of any safety measures or potential risks before using it.
4. Price
Natural pre-workout supplements that cost more frequently showcase the usage of high-quality ingredients and a dedication to sourcing and manufacturing standards. These products might have ingredients that have undergone clinical research, be given in more effective doses, and undergo independent testing for potency and purity.
Well-known and established companies may be able to command higher pricing because of their history of creating dependable and efficient products. Brands that make investments in research, testing, and quality control frequently use the consumer trust they have gained to command high prices.
When evaluating the price, pay close attention to the servings per container. Some pre-workout supplements have smaller serving sizes, which may lower their overall cost over time. To compare the value of several supplements, compute the price per serving.
5. Reviews
You can determine a natural pre-workout supplement's effectiveness by reading reviews. Look for comments mentioning good outcomes like increased energy, enhanced performance, or increased endurance. Reviews can also alert you about possible side effects or concerns with tolerance.
Reviews frequently discuss the taste and mixability of natural pre-workout supplements. The flavor and compatibility of the product with water or other beverages can be subjective, but reading a range of evaluations can give you a general idea.
Take into account the overall consensus and review volume. Numerous favorable testimonials from several sources could point to a more trustworthy and well-liked product. Though individual experiences can differ, it's crucial to consider various reviews to acquire a balanced viewpoint.
Pay attention to reviews made by people who have purchased the product, as well as those that come from reliable sources like reputable fitness websites, authorities, or influencers. Finally, keep in mind that although reviews can be instructive, it's crucial to approach them cautiously and take them into account along with other elements like ingredient quality, doses, label transparency, and individual objectives.
Natural Pre-Workout FAQs
How can I get pre-workout naturally?
To get a natural pre-workout, focus on consuming whole foods that boost natural energy. A couple of hours before the workout, eat a meal that includes complex carbohydrates, lean proteins, and healthy fats. Examples include whole grains, lean meats, plant-based protein sources, vegetables, and healthy fats like avocado or nuts.
Have a snack 30-45 minutes prior to your workout for an extra energy boost. My favorites are a piece of fruit with nut butter, Greek yogurt with berries, or a small serving of whole-grain crackers with hummus.
What ingredients do I need to make my own natural pre-workout?
Here are some commonly used ingredients in homemade natural pre-workout supplements:
- Beetroot powder
- Matcha green tea powder
- Citrulline malate
- Branched-chain amino acids
- Creatine Monohydrate
- Beta-Alanine
- Coconut water powder.
- Natural sweeteners like stevia or monk fruit extract
What pre-workout is best for your health?
Based on my personal experience as a personal trainer and professional supplement reviewer, the best pre-workout for your health on today's market is Naked Energy by Naked Nutrition. This vegan pre-workout supplement contains ten natural, stimulant-free, and safe ingredients to boost power and energy levels naturally.
Is natural pre-workout good for you?
Whether a natural pre-workout supplement is good for you depends on a number of variables, such as the ingredients it contains, how sensitive and tolerable you are to them, and any underlying medical conditions you may have.
The caliber of the ingredients varies across natural pre-workout supplements. While some might have top-notch ingredients supported by research, others might have useless or perhaps even harmful ingredients. Reading labels attentively and looking for items that have undergone quality and purity testing is vital.
Some natural pre-workout supplements contain stimulants like caffeine or guarana. Despite the fact that they can promote energy and attention, stimulants can cause jitters, an elevated heart rate, and sleep problems if consumed excessively or if a person is sensitive to them. Caffeine tolerance should be considered, and excess should be avoided.
What foods are good pre-workout?
Your pre-workout nutrition needs to provide you with energy, support endurance, and aid in muscle repair. Here are some examples of smart pre-workout food choices:
-
Foods high in complex carbs that offer a slow release of energy. Choose sources such as whole grains (oats, brown rice), sweet potatoes, quinoa, and whole wheat bread.
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Lean proteins to assist muscle growth and repair. Pick lean sources such as chicken breast, turkey, fish, tofu, Greek yogurt, or whey protein drinks.
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Fruits provide vital vitamins and minerals as well as simple carbohydrates for rapid energy. Due to their potassium concentration, bananas are a preferred option. Berries, oranges, and apples are further healthy choices.
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Nuts and nut butter. These foods offer a balance of fiber, protein, and good fats. Have a tablespoon of natural peanut butter, walnuts, or almonds thirty minutes before your workout.
-
Pre-workout snacks. Energy bars, granola bars, or homemade protein bars can offer a handy dose of carbohydrates and protein.
Summary
There are many pre-workouts on the market, but not that many that could be considered completely natural and safe. In this article, we've rounded up the seven best natural pre-workouts on today's market. Our top natural pre-workout supplement is Transparent Labs Bulk, third- party tested product from one of the most reputable companies in the industry. It contains clinically dosed ingredients, has no artificial ingredients, and is available in a range of tasty flavors.
The best natural pre-workout supplement to produce a pump effect is 4 Gauge, which provides clinically dosed research-backed ingredients that deliver a powerful nitric oxide boost to induce an awesome pump while working out. Finally, the best natural pre-workout drink for women is Powher from Ultimate Life, which includes 13 clinically backed ingredients to smoothly and naturally increase focus and energy.
This pre-workout features natural and evidence-based ingredients, fully transparent labeling, and absolutely no artificial color, sweetener, or flavoring. Formulated to enhance strength...
Interested in more pre-workout options? Check out our articles on the Best Pre-Workouts With Creatine and Best Tasting Pre-Workouts.
References
- Martins, Gabriel Loureiro, et al. “Caffeine and Exercise Performance: Possible Directions for Definitive Findings.” Frontiers in Sports and Active Living, vol. 2, no. 2, 11 Dec. 2020
- Trexler, Eric T., et al. “International Society of Sports Nutrition Position Stand: Beta-Alanine.” Journal of the International Society of Sports Nutrition, vol. 12, no. 1, 15 July 2015
- Cooper, Robert, et al. “Creatine Supplementation with Specific View to Exercise/Sports Performance: An Update.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, 20 July 2012
- Gough, Lewis A., et al. “A Critical Review of Citrulline Malate Supplementation and Exercise Performance.” European Journal of Applied Physiology, 21 Aug. 2021
- Kennedy, David. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—a Review.” Nutrients, vol. 8, no. 2, 27 Jan. 2016, p. 68
Steve Theunissen
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