The best pre-workout supplements to optimize performance

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Powder, tablet and gummy options

Published Jan 16, 2026 • Last updated 5 minutes ago • 5 minute read

Which pre-workout is best for you. Photo by Getty ImagesArticle content

Reviews and recommendations are unbiased and products are independently selected. Postmedia may earn an affiliate commission from purchases made through links on this page.

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Reviews and recommendations are unbiased and products are independently selected. Postmedia may earn an affiliate commission from purchases made through links on this page.

Article content

While not necessary before every workout or even at all, pre-workouts are supplements that can be taken to increase energy, focus and enhance performance overall. They can also help with recovery and fatigue post-workout.

Available in various forms including powders, tablets and gummies, all of the options typically include similar ingredients with the main ingredient being caffeine. There are caffeine-free options also known as non-stimulant options, but they just won’t be as intense as one with it included.

Recommended to be taken around 30 minutes before a workout, these are some of the best options to check out before your next gym session. Below we also cover what to consider before taking pre-workouts and some frequently asked questions.

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Best pre-workout supplements

Best caffeine option: Alani Nu Pre-Workout Supplement Powder
Best caffeine-free option: Transparent Labs Stim-Free Caffeine Free Pre-Workout
Best for athletes: Nitrosurge Pre Workout Supplement
Best tablet option: Nuun Sport and Caffeine: Electrolyte Drink Tablets
Best with creatine:Cellucor C4 Sport Pre Workout Powder

Best pre-workout supplements, explained
Best caffeine option: Alani Nu Pre-Workout Supplement Powder Alani Nu Pre-Workout. Photo by AMAZON

Loaded with 200 mg of caffeine, this powder comes in 10 flavours and is packed with nutrients to provide energy for workouts. It is formulated with L-Theanine which helps prevent any post-workout crash, which is what it is so highly rated for.

Price: $50
Where to buy:Amazon | iHerb | Well.ca

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Best caffeine-free option: Transparent Labs Stim-Free Caffeine Free Pre-Workout Transparent Labs Stim-Free Caffeine Free Pre-Workout. Photo by TRANSPARENT LABS

None of the caffeine, but all of the benefits. A formula backed by science to enhance performance with evidence-based clinically dosed ingredients. This pre-workout is clean and effective.

Price: $49.99 USD
Where to buy: Transparent Labs

Best for athletes: Nitrosurge Pre Workout Supplement NITROSURGE Pre Workout Supplement. Photo by AMAZON

Designed for athletes and gym-goers, this pre-workout boosts strength, increases energy, promotes alertness and improves performance. Formulated with clean, evidence-based ingredients, this powder enhances performance without the side effects of harsh ingredients.

Price: $30
Where to buy: Amazon

Best tablet option: Nuun Sport and Caffeine: Electrolyte Drink Tablets Nuun Sport and Caffeine: Electrolyte Drink Tablets. Photo by Amazon

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Great for before, during or after a workout, the Nuun tablets not only contain caffeine for an energy boost, but also contain electrolytes to provide hydration.

Price: $50
Where to buy:Amazon | Nuun | MEC

Best with creatine: Cellucor C4 Sport Pre Workout Powder Cellucor C4 Sport Pre Workout Powder. Photo by Amazon

If you’re looking for a pre-workout supplement that supports your overall fitness goals, consider this one from Cellucor. It’s made with creatine, a compound naturally found in our bodies that increases muscle mass, boosts metabolism and recovery, reduces fatigue, supports brain health and more. Learn more about the benefits of creatine here.

Price: $50
Where to buy:Amazon | Healthy Planet

What to consider before buying a pre-workout

Regardless of why you choose to take a pre-workout, whether it be to enhance performance, improve focus or increase energy, ensuring it has proven, effective ingredients is key when considering buying one.

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Caffeine: This is what typically helps increase focus and energy in pre-workouts, training longer, harder and more effectively. However, if you are someone who is avoiding caffeine or sensitive to it, opt for a caffeine-free option or one with a lower amount. The right amount of caffeine per person varies based on weight with a range of about three to six milligrams per kilogram being ideal. It is also recommended that adults do not exceed 400 mg of caffeine per day.

Amino acids: Beta-alanine, L-Citrulline-Malate, L-arginine and L-Tyrosine are amino acids that could enhance athletic performance by relieving muscle soreness and promoting energy production.

Artificial sweeteners, artificial food dyes and sugar alcohols: Commonly used to enhance flavour without the calories, sweetness and sugar alcohols may cause digestive and intestinal discomfort including gas, bloating and diarrhea.

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Proprietary blends: Made up of a mixture of ingredients, proprietary blends should be avoided if you are looking for a pre-workout that is fully transparent about the specifics of each ingredient. These options will typically have a total dose and provide certain benefits, but not an exact list of the dose of each ingredient. This is not ideal, especially for those who are looking for a more targeted benefit from it.

Pre-workout FAQ

Should I take a pre-workout supplement?

You don’t need to, but you can. While not necessary for performance or health, most pre-workouts are considered generally safe for healthy adults. That being said, they aren’t for everyone and do depend from person to person. For some, they may be the extra boost needed, but for others, there may be no significant impact. In some cases, a cup of coffee and a banana can provide the same boost. It really is a trial and error type of thing and consulting a doctor is recommended especially if you have any health conditions.

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How should I take a pre-workout supplement?

This will vary depending on which pre-workout you are taking and typically there are instructions on each product on how best to take them. That being said, it is advised to start small and work up based on tolerability. Most options are usually taken about half an hour to an hour before working out. Consult a doctor to see if pre-workout is right for you.

How often should I take a pre-workout supplement?

This will vary depending on your body’s tolerance. It is even advised not to take it every day to avoid your body building a tolerance to it. The suggested amount is about three to four times a week. It is also recommended to avoid taking it too close to bed as it can disrupt sleep.

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