As the name would suggest, BULK pre-workout is marketed to individuals who are looking to bulk up and gain muscle mass—but it should work for anyone, regardless of their fitness goals. It’s got an impressive line-up of ingredients and transparent labeling, and is free from artificial preservatives, sweeteners, and gluten. 

Nicole Davis, GGR Head of Content and a certified nutrition coach, tried the Blue Raspberry flavor of BULK.

“It was tasty, and it mixed well,” she says, rating it a perfect 5-out-of-5 for both taste and solubility. “I experienced significant tingling and only took half a serving, so there’s something to be said of that mega dose of beta-alanine.”

Each serving contains 8 grams of citrulline malate, a staple in most pre-workouts these days as it can improve strength, enhance aerobic performance, and ease temporary muscle soreness following intense exercise, according to a 2021 metanalysis². Kudos to Transparent Labs for including the research-backed dose of this ingredient.

Next on the list is beta-alanine, which BULK has a whopping 4 grams per serving. Although that’s the recommended dose to take in a day to support improvements in muscular endurance³, it’s a hefty serving to take all at once. Just be aware you may experience some tingles in your face and hands due to a condition called paresthesia.

Like other Transparent Labs products, BULK contains a blend of caffeine and L-Theanine—a combination shown to promote increased energy and reaction time⁴. Add in the L-Tyrosine⁵ and Alpha GPC⁶ and you’ve got yourself a nice little cocktail to support increased mental focus.

One important callout is that this pre-workout has 200 milligrams of caffeine, which is average for a pre-workout. “I feel energized without jitters, and the focus it provides is like putting horse blinders on your brain and the only thing you can see are the weights,” says GGR Performance Editor and certified personal trainer Anthony O’Reilly. “The pump is also filthier than a pig rolling in mud.”

Besides the omission of creatine, the most researched supplement known to increase muscle strength and size⁷, there aren’t too many cons with this product. Based on reviews, the flavor appears to be less than desirable to many reviewers (but we liked it), and the 4 grams of BCAAs add nothing but “bulk” (no pun intended) to the product. 

But overall, this is a product that contains research-backed ingredients to enhance strength, stamina, focus, and energy. It could be suitable for bodybuilders or those just looking to pack on muscle.

Anthony has one warning: “The scoop is huge, bigger than most other pre-workouts.”

Want to learn more? Check out our Transparent Labs BULK Pre-workout review.

Price per serving	$1.67
Servings per container	30
Caffeine per serving	200 mg
Key ingredients	Citrulline-malate, beta-alanine, caffeine
Flavors	Watermelon, Sour Grape, Blue Raspberry, Strawberry Lemonade, Tropical Punch, Peach Mango, Strawberry Kiwi, Piña Colada, Black Cherry, Blueberry Pomegranate, Watermelon Peach, Cherry Splash
Third-party tested?	Yes, Informed Choice
Sweetener(s)	Stevia

Other Pre-Workouts We Tested and Researched

There are lots and lots of pre-workouts on the market. We liked plenty more than just 15, but some just didn’t make the cut. 

HugeSupplements Wrecked: While we can agree that caffeine can boost energy levels and provide focus to a workout¹¹, too much caffeine can have the opposite effect²². Wrecked contains a combination of four different stimulants: caffeine anhydrous (250 milligrams), Di-caffeine malate (100 milligrams), Eria Jarensis extract (250 milligrams) and Theobromine (150 milligrams). Individuals who are sensitive to caffeine may experience less than desirable side effects, like rapid heart rate, and jitteriness. Not to mention, Eria Jarensis Extract (N-phenethyl dimethylamine) is a banned substance in some countries and by some sports associations. Find out more in our Wrecked Pre-Workout review.

BPI Sports One More Rep: One More Rep is an inexpensive pre-workout with a decent dose of caffeine (300 milligrams) per serving…and that’s about it. Some of the other ingredients, like L-Citrulline, are underdosed, and each serving only has 6 grams of active ingredients. Additionally, the product contains a proprietary energy blend, so it is difficult to know how much Theobromine, Phosphatidylcholine, or Yohimbe extract is actually in the product.  

BPN Flight Pre-Workout: Although it contains more than 300 milligrams of stimulants, BPN’s Flight only has 2 grams of L-Citruline, and the recommended dose is closer to 6 to 8 grams.

BPN Endopump: This is the stim-free version of BPN Flight, and while we enjoyed the taste we don’t feel like it offered anything you can’t find in other pre-workouts.

Insane Labz Psychotic Pre-Workout: Save your money. This popular pre-workout contains a number of stimulants, but it’s comprised of proprietary blends so it’s difficult to figure out how much of each ingredients is in this pre-workout powder. Read our Psychotic Pre-Workout review for our full thoughts.

Ryse Godzilla Pre-Workout: Ryse has gone semi-viral on TikTok, but is it worth the hype? “This is a stronger pre-workout than what I have used before. It’s the first time I really felt the strong tingles, and I have a strong tolerance to caffeine,” says Rose, a member of Kate’s weightlifting team. Our Ryse pre-workout review has our full thoughts and ratings.

Ghost Pre-Workout: We’ve tested dozens of pre-workout powders, and somehow Ghost pre-workout made us more stimulated than those with many more stimulants. “You won’t be sitting still and relaxing,” Jacob says. “I wouldn’t say it’s too stimulating, but I definitely feel excitable after taking it.” This isn’t a good or bad thing, just something to note.

Bucked Up Woke AF: Registered dietitian and supplements expert Bob Iafelice said he could not endorse this product because of the large number of stimulants, including some banned by the NCAA, NFL, and MLB. “Is this product worth the risk? I don’t think so,” Iafelice says in our Woke AF pre-workout review. “Other than the stimulant package, it’s a good product with significant amounts of key ingredients such as citrulline malate and beta-alanine.”

RedCon1 Total War: This popular pre-workout supplement has a good formulation, though you can find similar products at a more affordable per-serving cost. That said, we’ve had some of the best workouts of our lives while taking this, as you can see in our Total War Pre-Workout review.

Apollon Nutrition Hooligan: This is a pre-workout for seasoned veterans who need an extra kick in the pants in the form of 450 milligrams of caffeine and 200 milligrams of di-caffeine malate. GGR Performance Editor Anthony O’Reilly, who has a high caffeine tolerance, said he’d only take this on days he’s going for PRs or has a prolonged training session.

Swolverine PRE: This stim-free pre-workout is on the expensive side.

How We Picked and Tested The Best Pre-Workouts

Deciding on the 19 best pre-workouts was no easy feat. We weighed the pros and cons of each product after analyzing these factors and using our GGR supplement testing methodology:

Pre-Workout Supplement Ingredients

When you’re on the search for a good pre-workout formula, make sure it contains a majority—if not all—of the common pre-workout ingredients below.

Benefits of Pre-Workout

Wondering why you should consider drinking a pre-workout before your next sweat session? Some benefits include:

Promotes Increased Energy

Pre-workouts are probably best known for their ability to support increased energy and focus during workouts. Caffeine is well-known for its ability to boost energy and endurance levels during intense workouts, and nitric oxide boosters (like citrulline and beetroot extract) can promote blood flow, which may result in more oxygen and nutrients being delivered to your muscles to maximize performance.   

Improves Muscle Strength

Pre-workouts can enhance strength in several ways. For one, they can provide you with more energy so that you hit your workouts harder and increase your training volume. Pre-workouts can also help you recover faster in between sessions so you’re taking less time off.

But, perhaps the most important ingredient for increasing strength is creatine. Creatine, which is present in some pre-workouts, aids in energy production during short, intense efforts and has been shown to increase strength when combined with resistance training in numerous research studies. *

Supports Enhanced Cognition

Ingredients like L-Theanine, Rhodiola rosea, and L-Tyrosine can help you stay focused and motivated throughout your workout. Nootropics like these have also been shown to enhance memory, attention, and concentration. 

Combat Fatigue

One way to boost stamina during your workouts is to combat feelings of fatigue. Caffeine has been shown to stimulate the release of endorphins, which in turn can lower one’s perception of effort and muscle pain associated with exercise. Supplementation with beta-alanine has been shown to increase intramuscular stores of carnosine. Carnosine works as an intracellular buffer to reduce the accumulation of hydrogen ions–ultimately delaying fatigue²⁴.

What To Look For in Pre-Workout

When you’re ready to purchase a pre-workout, keep these factors in mind.

Key Ingredients 

Caffeine, citrulline, beta-alanine, and creatine can help maximize your energy and strength while reducing fatigue.

Research-Backed Dosages

Make sure key ingredients are present in research-backed dosages. There are countless research studies that pinpoint the minimal dose needed to experience energy- or strength-boosting effects from ingredients like beta-alanine and creatine, but here are a few you should know before you start shopping:

Research-backed doses of pre-workout ingredients:

• Caffeine: 200 milligrams 
• Creatine: At least 3 grams (5 grams is the daily recommended dose per day but not many pre-workouts contain this much)
• Citrulline: 6 grams 
• Citrulline Malate: 6-8 grams 
• Beta-Alanine: 3 grams 

Lack of Proprietary Blends

These blends will make it difficult to know the exact dosages used. A detailed ingredient list that clearly states the dose of each ingredient will ensure you know exactly what you are consuming. 

Third-Party Testing 

This means that a company, not affiliated with the supplement manufacturer, evaluates the dietary supplement to ensure what is printed on the label is actually inside the product.

If you’re an athlete, it’s critical that your pre-workout is free from any banned substance. Look for the Informed Sport, NSF, or Banned Substance Control Group (BSCG) logos on the product’s packaging to ensure the product has been batch-tested. 

Is Pre-Workout Dangerous?

When taken as directed, pre-workouts are generally considered safe to use for healthy individuals. If you’re taking a new pre-workout, it’s recommended that you start with half the dose to see how your body reacts and then gradually increase from there. You should never consume more than the recommended dose, especially if the product contains stimulants like caffeine. 

Who Should and Should Not Take Pre-Workout?

Healthy individuals who need an extra energy boost for their workouts should be able to take pre-workout supplements without any issues. However, some populations, like pregnant women and adolescents, should avoid them altogether.

Additionally, people with certain health conditions should also stay away from pre-workouts. These include diabetes, anxiety, high blood pressure, insomnia, or heart conditions. Individuals who are sensitive to caffeine or have insomnia may also wish to avoid pre-workout altogether or choose a stim-free option.

Always check with your doctor before taking a new supplement.

When Should I Take Pre-Workout?

The name pretty much gives it away—pre-workouts should be taken before your training session, with most people downing their supplement 20-30 minutes before they intend to start seriously training. The key phrase there is “seriously” training because you don’t want the caffeine to hit while you’re stretching or warming up and wear off before you even hit the weights.

RELATED: The Best Ashwagandha Supplements

If you’re someone who works out in the afternoons or evenings, you should know that caffeine can sometimes stay in your system several hours after you take it. That means if you down a pre-workout even at 1 p.m., the caffeine can cause disruptions in your sleep cycle or make it hard for you to fall asleep in the first place. Consider using one of the best stim-free pre-workouts or moving your workout to earlier in the day.

FAQs About the Best Pre-Workouts

Is coffee a good pre-workout?

Coffee is a good way to get energized before your workout, but there’s more than caffeine in pre-workouts. These supplements also contain l-citrulline for improved blood flow and other compounds for improved focus, like taurine and Alpha-GPC.

Is pre-workout OK to take every day?

Pre-workouts are okay to take on a regular basis, but keep in mind that you can build up tolerance to stimulants, like caffeine. It’s recommended that you cycle off stimulant-containing supplements every couple of months for 6 to 8 weeks. This will give your body some time to reset. Stimulant-free pre-workouts can be taken every day without cycling on/off. 

Is C4 a good pre-workout?

C4 is manufactured by Cellucor, a well-known and established company in the supplement space, and is one of the most popular pre-workouts on the market. It’s affordable and no-frills, but still contains important ingredients like caffeine and beta-alanine. We recommend it on our list of best pre-workouts because of these attributes. GGR readers get an exclusive discount at C4energy.com, so be sure to check it out.

What is dry scooping and is it effective?

Dry scooping is a term used to describe taking a pre-workout powder without dissolving it in a fluid. It is no more effective than mixing a pre-workout in water, and can be potentially dangerous. Dry scooping can cause choking if the powder is accidentally inhaled, and can even cause a sudden increase in heart and blood pressure due to the immediate hit of caffeine to your system. It is recommended that you follow the instructions listed on the product label and mix your pre-workout powder in 8 to 12 ounces of water. 

* 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.

Further reading