Pre-workouts are the best supplements to use for getting the most out of your gym sessions. Here are the 13 best pre-workouts for beginners.
After training for almost a decade I’ve tried a bunch of different fitness supplements. I’ve found that using a pre-workout gives me the best results out of my training.
Pre-workouts are one of the few supplements that you can actually feel working.
Pre-workouts improve your focus, muscle pump and endurance, and allow you to train harder in the gym.
In this article I’ll cover the best pre-workouts that you as a beginner can use to take your training to the next level.
Here are the 13 best pre-workouts for beginners:
- Best Beginner Pre-Workout Overall – Gorilla Mode
- Best Beginner Pre-Workout For Pump – Huge Supplements Wrecked
- Best Beginner Pre-Workout For Women – Legion Pulse
- Best Beginner Pre-Workout Without Caffeine – Gorilla Mode Nitric
- Best Beginner Pre-Workout For Muscle Growth – Shifted Maximum Formula
- Best Beginner Pre-Workout For Weight Loss – Kaged Pre-Kaged Elite
- Best Beginner Pre-Workout For Athletes – Kaged Pre-Kaged Sport
- Best Beginner Pre-Workout With Creatine – Shifted Maximum Formula
- Best Beginner Pre-Workout Without Beta-Alanine – Gorilla Mode
- Best Beginner Pre-Workout Without Creatine – Huge Supplements Wrecked
- Best Beginner Pre-Workout For Keto Diet – Jacked Factory Altius
- Best Beginner Natural Pre-Workout – Transparent Labs BULK
- Best Beginner Pre-Workout At Walmart – Beyond Raw Lit AF
Keep reading to find out more about each pre-workout. Later in the article I’ll also give you some beginner tips for using pre-workouts!
#1 Best Beginner Pre-Workout Overall – Gorilla Mode
Gorilla mode is one of the most well-rounded pre-workouts on the market.
It has the perfect amount of all the right ingredients and gives you a great pump and laser-sharp focus.
Gorilla mode is a high-dosed and strong pre-workout. If this is your first time using a pre-workout you can start with a half dose and still get a good effect.
Key ingredients:
- Caffeine – 350 mg
- L-Citrulline – 9 grams
- Creatine monohydrate – 5 grams
- Betaine – 3 grams
- L-Tyrosine – 1.5 grams
The 350 mg of caffeine in Gorilla Mode is plenty enough to give you a massive energy boost.
Caffeine is a central nervous system stimulant. Consuming caffeine before a workout enhances your performance and cognition. [1]
Caffeine also increases your metabolic rate which helps you burn more calories during your workout. [2]
The L-Citrulline in the pre-workout formula is for increasing your muscle pump.
L-Citrulline boosts your Nitric Oxide (NO) production. Nitric Oxide dilates your blood vessels which increases the blood flow and gives you a better pump.
L-Citrulline also increases muscular endurance and decreases muscle soreness after workouts. [3]
This will allow you to train harder and more often as your muscles won’t be as sore after training sessions.
The recommended dose of L-Citrulline is 4-10 grams per day. So 9 grams will give you a fantastic pump!
The creatine monohydrate in the pre-workout increases strength, power output and muscle size. [4]
Creatine improves your strength by increasing your phosphocreatine levels. When exercising phosphocreatine is used to create ATP. [5]
ATP provides energy for many different processes in your cells. Some of the important processes are muscle contraction and the generation of nerve impulses.
Creatine also increases your muscle size by drawing in water into the muscle cells.
Increased ATP production and larger muscle size will increase your strength. This will allow you to lift heavier weights which results in more muscle growth.
Gorilla mode has a high dose of betaine. This amino acid improves your muscle pump and performance by hyper-hydrating your muscle cells (filling your muscle cells with water)
In addition to this betaine also increases power output, muscle growth and fat loss. [6] [7]
L-Tyrosine is a cognitive enhancer and improves mental focus, sharpness and energy levels, and also elevates your mood. [8]
L-Tyrosine helps to balance the levels of neurotransmitters such as dopamine, adrenaline and noradrenaline in the brain.
#2 Best Beginner Pre-Workout For Pump – Huge Supplements Wrecked
Wrecked by Huge supplements is one of the strongest pre-workouts on the market.
It contains a lot of really good ingredients at high dosages.
Wrecked pre-workout will give you an amazing pump and lots of energy for your workout.
Key ingredients:
- Caffeine – 350 mg
- L-Citrulline – 8 grams
- L-Tyrosine – 1.5 grams
- Alpha GPC – 600 mg
Wrecked contains 350 mg of caffeine which will give you a huge energy boost.
Caffeine is a central nervous system stimulant. Consuming caffeine improves your performance and focus in the gym. [1]
Caffeine also increases your metabolic rate which helps you burn more calories during your workout. [2]
Healthy adults can safely consume 400 mg of caffeine per day. If you are planning on taking this pre-workout every day make sure to limit your caffeine intake from other sources.
The L-Citrulline boosts your Nitric Oxide (NO) production. Nitric oxide increases the blood flow and gives you a better pump by dilating your blood vessels.
L-Citrulline also improves endurance and decreases muscle soreness after workouts. [3]
This will allow you to train harder and more often as your muscles won’t be as sore after training sessions.
The recommended dose of L-Citrulline is 4-10 grams per day. So the 8 grams that you get from Wrecked will give you a really good pump!
L-Tyrosine is a cognitive-enhancing amino acid that regulates neurotransmitters such as dopamine, adrenaline and noradrenaline in your brain. [8]
This improves mental clarity, and focus and heightens your mood which allows you to train harder and be more focused on your workout.
Wrecked pre-workout also contains 600 mg of Alpha-GPC. Alpha-GPC is a cognitive enhancer and has been shown to increase focus and motivation.
Plus, Alpha-GPC also improves your power output which means that you will be able to lift heavier weights and build more muscle.
#3 Best Beginner Pre-Workout For Women – Legion Pulse
Legion Pulse is a great pre-workout with 6 performance-enhancing ingredients.
Pulse is free from artificial sweeteners and artificial flavors. You also get a bunch of flavors to choose between.
It gives you a great energy boost as well as better pumps and focus.
Key ingredients:
- Caffeine – 350 mg
- L-Citrulline DL-Malate (2:1) – 8 grams
- Betaine – 2.5 grams
- Alpha-GPC – 300 mg
Legion Pulse contains 350 mg of caffeine which will give you a huge energy boost! The pre-workout formula also contains 350 mg of L-Theanine which compliments the caffeine very well.
Caffeine is a central nervous system stimulant that improves your performance and focus in the gym. [1]
Some people that are sensitive to caffeine get jitters when they consume too much of it. This is where the L-Theanine comes in handy as it smooths out the caffeine jitters.
Caffeine and L-Theanine together give you a lot of energy and better focus without the jitters.
L-Citrulline DL-Malate improves your muscle pump by increasing your body’s Nitric Oxide production.
Nitric Oxide dilates your blood vessels and improves blood flow which will give you a better muscle pump.
L-Citrulline DL-Malate is a combination of L-Citrulline and Malic acid. Legion Pulse contains 8 grams of L-Citrulline DL-Malate in a 2:1 configuration.
This means that you get 2 parts (5.3 grams) of L-Citrulline and 1 part (2.7 grams) of Malic acid.
Legion Pulse also contains a lot of betaine. This amino acid improves your muscle pump and performance by hyper-hydrating your muscle cells (filling your muscle cells with water)
Plus, betaine also increases your power output, muscle growth and fat loss. [6] [7]
Legion Pulse also has 300 mg of Alpha-GPC in its formula. Alpha-GPC is a cognitive enhancer and has been shown to increase focus and motivation.
It also improves your power output and strength which means that you will be able to lift heavier weights and build more muscle.
#4 Best Beginner Pre-Workout Without Caffeine – Gorilla Mode Nitric
Gorilla mode nitric is a stimulant-free version of the regular Gorilla mode.
It’s the perfect pre-workout if you are going to the gym late at night and want to avoid caffeine.
Gorilla mode nitric is going to give you an insanely good pump.
The pre-workout contains a lot of nitric oxide ingredients that will fill your muscles with blood and nutrients.
Key ingredients:
- L-Citrulline – 10 grams
- Creatine Monohydrate – 5 grams
- Betaine – 4 grams
- GlycerPump (Glycerol) – 4 grams
Gorilla mode nitric contains a whooping 10 grams of L-Citrulline.
L-Citrulline boosts your Nitric Oxide (NO) production. Nitric oxide improves blood flow and gives you a better muscle pump by dilating your blood vessels.
L-Citrulline will also allow you to train harder and more often. It improves endurance and decreases muscle soreness after your workouts. [3]
The recommended dose of L-Citrulline is 4-10 grams per day. So the 10 grams you get in Gorilla mode nitric will give you an insanely good pump!
Gorilla mode nitric also contains the recommended dose of 5 grams of creatine monohydrate.
Creatine Monohydrate improves strength, power output and muscle size by increasing your ATP production. [4]
ATP provides energy for many different processes in your cells such as muscle contraction and nerve impulses.
Creatine also increases your muscle size by drawing in water into the muscle cells.
Increased ATP production and larger muscle size will increase your strength. This will allow you to lift heavier weights which results in more muscle growth. [5]
Gorilla mode nitric has 4 grams of Betaine. Betaine improves your pump and performance by hyper-hydrating your muscle cells (filling your muscle cells with water)
Betaine also increases power output, muscle growth and fat loss which makes it a great addition to this pre-workout formula. [6] [7]
Gorilla mode nitric also contains GlycerPump (Glycerol) which hyper-hydrates your muscles with water. This improves your performance in the gym and also gives you an insane muscle pump! [9]
#5 Best Beginner Pre-Workout For Muscle Growth – Shifted Maximum Formula
Shifted maximum delivers an optimal dosage of all ingredients in its formula.
The pre-workout provides a big energy boost, better strength and huge pumps. As well as dialed-in focus and improved stamina.
Shiftet maximum formula is hands down one of the best pre-workouts for ultimate muscle growth!
Key ingredients:
- Caffeine – 300 mg
- L-Citrulline – 8 grams
- Creatine Monohydrate – 5 grams
- L-Tyrosine – 2 grams
- Alpha-GPC – 300 mg
Shifted maximum has 300 mg of caffeine which will give you a really good energy boost. Caffeine is a central nervous system stimulant and improves your performance and focus. [1]
Caffeine also increases your metabolic rate which makes you burn more fat during your workouts. [2]
Shifted maximum also contains 8 grams of L-Citrulline which increases your body’s Nitric Oxide (NO) production. Nitric Oxide gives you a better muscle pump by dilating your blood vessels and improving blood flow.
L-Citrulline also increases endurance and decreases muscle soreness. This will allow you to train harder and more often as your muscles won’t be as sore after training sessions. [3]
The Shifted maximum pre-workout formula also has the daily recommended dose of 5 grams of creatine monohydrate.
Creatine Monohydrate improves strength, power output and muscle size by increasing your ATP production. [4]
ATP provides energy for many different processes in your cells such as muscle contraction and nerve impulses.
Creatine also increases your muscle size by drawing in water into the muscle cells.
Increased ATP production and larger muscle size will increase your strength. This will allow you to lift heavier weights which results in more muscle growth. [5]
The pre-workout also contains L-Tyrosine which improves mental clarity and focus. [8]
L-Tyrosine does this by regulating neurotransmitters such as dopamine, adrenaline and noradrenaline in your brain.
Having better mental clarity and focus allows you to train harder and for longer. Which in return will make you build more muscle.
Shifted maximum pre-workout also contains 300 mg of Alpha-GPC. Alpha-GPC is a cognitive enhancer that has been shown to improve focus and increase motivation.
Not only that, but Alpha-GPC also improves your strength which allows you to lift heavier weights and build more muscle.
#6 Best Beginner Pre-Workout For Weight Loss – Kaged Pre-Kaged Elite
Pre-Kaged Elite is a more potent version of the popular pre-workout Pre-Kaged.
Pre-Kaged elite contains a lot of great ingredients for optimal metabolism and weight loss.
It will also give you a great pump and a lot of energy, which is really important if you’re working out in a caloric deficit and you’re low on energy.
Key ingredients:
- Caffeine – 388 mg
- L-Citrulline – 10 grams
- Betaine – 2.5 grams
- Carnipure (L-Carnitine) – 1.5 grams
- L-Tyrosine – 2.5 grams
Pre-Kaged Elite contains 388 mg of caffeine which will give you a huge energy boost.
Caffeine is a central nervous system stimulant that improves your performance and mental focus in the gym. [1]
Caffeine also increases your metabolic rate. This helps you burn more calories during your workout and makes weight loss easier. [2]
L-Citrulline increases your body’s Nitric Oxide (NO) production. Nitric oxide improves blood flow and gives you a better muscle pump by dilating your blood vessels.
L-Citrulline will also give you better endurance and decrease muscle soreness. [3]
This will allow you to train harder and more often as your muscles won’t be as sore after working out.
Pre-Kaged elite has a good dose of 2.5 grams of betaine. Betaine improves your pump and performance by hyper-hydrating your muscle cells (filling your muscle cells with water)
In addition to this, betaine also helps to increase your power output, muscle growth and fat loss!
Another weight-loss ingredient in Pre-Kaged elite is CarniPure which is a form of the amino acid L-Carnitine.
L-Carnitine allows your body to use fat as an energy source more efficiently. This increases your fat metabolism and helps you lose weight!
Pre-Kaged elite also contains L-Tyrosine which improves mental clarity and focus and also heightens your mood.
L-Tyrosine does this by regulating neurotransmitters such as dopamine, adrenaline and noradrenaline in your brain.
This allows you to train harder and be more focused on your workout which in return will make you burn more calories.
Another benefit of L-Tyrosine for weight loss is that it can help create the thyroid hormones T3 and T4. Thyroid hormones regulate your metabolism, energy levels and weight. [8]
Note: If you are on Thyroid hormone medication (like Synthroid) consult with your doctor before using any L-Tyrosine supplements!
#7 Best Beginner Pre-Workout For Athletes – Kaged Pre-Kaged Sport
Pre-Kaged sport is a pre-workout specifically designed for athletes and runners. This pre-workout is the perfect boost before exercising.
It has all the necessary ingredients for energy, focus, endurance and hydration.
The pre-workout supplies you with a big energy boost and improves your focus. It also helps you avoid cramps by keeping you well-hydrated.
Pre-Kaged sport helps you perform at your highest level for a longer period of time before tiring out.
Key ingredients:
- Caffeine – 188 mg
- L-Citrulline – 3.5 grams
- Betaine – 1.25 grams
- Taurine – 2 grams
The 188 mg of caffeine you get in Pre-Kaged sport is the perfect dose for athletes.
You get the performance and focus benefits of caffeine without the jitters and shortness of breath that can come with very high doses.
L-Citrulline increases your body’s Nitric Oxide (NO) production. Nitric oxide improves blood flow and gives you better endurance which is beneficial for any athlete.
L-Citrulline also decreases muscle soreness after workouts which is great for athletes who train very frequently. [3]
The Pre-Kaged sport pre-workout also contains betaine. Betaine hyper-hydrates your muscles (draws water into your muscle cells) which improves your endurance and energy.
The pre-workout also contains a good dose of Taurine which reduces muscle fatigue and cramps. [10]
The Pre-Kaged sports formula also has Himalayan pink salt which supplies you with important electrolytes to keep you hydrated.
This is especially good for athletes who run long distances. For example football, hockey and soccer players, or long distances runners in track and field.
#8 Best Beginner Pre-Workout With Creatine – Shifted Maximum Formula
Shifted maximum pre-workout contains the daily recommended dose of 5 grams of creatine monohydrate per serving.
The pre-workout is packed with great ingredients that provide a huge energy boost, better strength and great pumps.
Key ingredients:
- Caffeine – 300 mg
- L-Citrulline – 8 grams
- Creatine Monohydrate – 5 grams
- L-Tyrosine – 2 grams
- Alpha-GPC – 300 mg
Shifted maximum has 300 mg of caffeine which will give you a really good energy boost.
Caffeine is a central nervous system stimulant and improves your performance and mental focus. It also increases your metabolic rate and helps you burn more fat during your workouts. [1] [2]
Creatine Monohydrate increases strength, power output and muscle size. [4]
Creatine improves your strength by increasing your ATP production. ATP provides energy for many different processes in your cells such as muscle contraction and nerve impulses. [5]
Creatine also increases your muscle size by drawing in water into the muscle cells.
Increased ATP production and larger muscle size will increase your strength. This will allow you to lift heavier weights which results in more muscle growth.
Shifted maximum also contains a whooping 8 grams of L-Citrulline.
L-Citrulline increases your body’s Nitric Oxide (NO) production. Nitric oxide gives you a better muscle pump by improving blood flow and dilating your blood vessels.
L-Citrulline gives you better endurance and decreases muscle soreness. This will allow you to train harder and more often as your muscles won’t be as sore after workouts. [3]
The pre-workout also contains L-Tyrosine which improves mental clarity and focus and also elevates your mood. [8]
L-Tyrosine does this by regulating neurotransmitters such as dopamine, adrenaline and noradrenaline in your brain.
Having better mental clarity and focus allows you to train harder and longer. Which will help you build more muscle.
Shifted maximum pre-workout also contains 300 mg of Alpha-GPC. Alpha-GPC is a cognitive enhancer that has been shown to improve focus and increase motivation.
Not only that, but Alpha-GPC also improves your power output which allows you to lift heavier weights and build more muscle.
#9 Best Beginner Pre-Workout Without Beta-Alanine – Gorilla Mode
Gorilla mode doesn’t contain any beta-alanine. So this pre-workout is the best option if you don’t want the itching sensation on your skin that beta-alanine gives you.
Gorilla mode has the perfect amount of all the right ingredients and gives you a great pump and laser-sharp focus.
It is one of the most well-rounded pre-workout on the market.
Key ingredients:
- Caffeine – 350 mg
- L-Citrulline – 9 grams
- Creatine monohydrate – 5 grams
- Betaine – 3 grams
- L-Tyrosine – 1.5 grams
The 350 mg of caffeine in Gorilla Mode is plenty enough to give you a massive energy boost. Caffeine is a central nervous system stimulant that enhances your performance and cognition. [1]
Caffeine also increases your metabolic rate which helps you burn more calories during your workout. [2]
The L-Citrulline in the pre-workout formula is for increasing your muscle pump.
L-Citrulline boosts your Nitric Oxide (NO) production. Increased Nitric Oxide gives you a better pump by dilatating your blood vessels and increasing blood flow.
L-Citrulline also improves muscular endurance and decreases muscle soreness. This allows you to train harder and more frequently as your muscles won’t be as sore after training sessions. [3]
The recommended dose of L-Citrulline is 4-10 grams per day. So 9 grams will give you a really good pump!
The creatine monohydrate in the pre-workout increases strength, power output and muscle size. [4]
Creatine improves your strength by increasing your ATP levels. ATP is used as energy in your cells for processes like muscle contraction and the generation of nerve impulses. [5]
Creatine also increases your muscle size by drawing in water into the muscle cells.
Increased ATP production and larger muscle size will increase your strength. This will allow you to lift heavier weights which results in more muscle growth.
Gorilla mode has a high dose of betaine. This amino acid improves your muscle pump and performance by hyper-hydrating your muscle cells (filling your muscle cells with water)
In addition to this betaine also increases power output, muscle growth and fat loss. [6] [7]
L-Tyrosine is a cognitive enhancer and improves mental focus, sharpness and energy levels, and also elevates your mood. [8]
L-Tyrosine is a precursor to dopamine, adrenaline and noradrenaline and helps to balance neurotransmitter levels in the brain.
#10 Best Beginner Pre-Workout Without Creatine – Huge Supplements Wrecked
Wrecked pre-workout is packed with great ingredients and it doesn’t contain creatine.
This is good if you are already supplementing with creatine or otherwise don’t want to use creatine.
Wrecked delivers a lot of energy and focus and will also give you a huge pump!
Key ingredients:
- Caffeine – 350 mg
- L-Citrulline – 8 grams
- L-Tyrosine – 1.5 grams
- Alpha GPC – 600 mg
Wrecked has a hefty dose 350 mg of caffeine which will give you a huge energy boost.
Caffeine is a central nervous system stimulant that improves your performance and focus in the gym. [1]
Caffeine also increases your metabolic rate which will help you burn more calories during your workout. [2]
Healthy adults can safely consume 400 mg of caffeine per day. If you are planning on taking this pre-workout every day make sure to limit your caffeine intake from other sources.
Wrecked also contains 8 grams of L-Citrulline. L-Citrulline boosts your Nitric Oxide (NO) production.
Increased Nitric Oxide levels give you a better pump by increasing the blood flow to your muscles and dilating your blood vessels.
L-Citrulline also improves endurance and decreases muscle soreness after workouts. [3]
Better endurance and decreased muscle soreness will allow you to train harder and more often. This will in return result in more muscle growth and fat loss.
The recommended dose of L-Citrulline is 4-10 grams per day so the 8 grams will give you a really good pump!
Wrecked has 1.5 grams of L-Tyrosine which is a cognitive-enhancing amino acid.
L-tyrosine regulates neurotransmitters such as dopamine, adrenaline and noradrenaline in your brain.
This improves mental clarity, and focus and also heightens your mood which allows you to train harder and be more focused on your workout. [8]
Wrecked pre-workout also contains 600 mg of Alpha-GPC. Alpha-GPC is also a cognitive enhancer and has been shown to increase focus and motivation.
Plus, Alpha-GPC also improves your power output which means that you will be able to lift heavier weights and build more muscle.
#11 Best Beginner Pre-Workout For Keto Diet – Jacked Factory Altius
Jacked Factory Altius is a great pre-workout option if you are on a keto diet.
It’s completely carb-free and also contains ingredients that help you digest protein and fat.
Altius gives you a huge energy boost before your workouts and also improves your pump and focus.
Key ingredients:
- Caffeine – 325 mg
- L-Citrulline malate (2:1) – 8 grams
- Creatine monohydrate – 3 grams
- Betaine – 2.5 grams
The 325 mg of caffeine in Jacked Factory Altius is plenty enough to give you a massive energy boost.
Caffeine is a central nervous system stimulant. Consuming caffeine before a workout enhances your performance and cognition. [1]
Caffeine also helps you burn more calories during your workout by increasing your metabolic rate. [2]
The L-Citrulline in Altius is for improving your muscle pump which can be very useful when on a keto diet.
When you are on a keto diet you deplete the glycogen stores in your muscles which makes them appear “flat” (simply because there is less water in the muscles).
L-Citrulline boosts your Nitric Oxide production. Nitric Oxide dilates your blood vessels which increases the blood flow and gives you a better pump and “fuller” muscles.
The creatine monohydrate you get in Altius increases your strength, power output and muscle size. [4]
Creatine improves your strength by increasing your ATP levels. ATP is used as energy in your cells for processes like muscle contraction and the generation of nerve impulses. [5]
Creatine also increases your muscle size by drawing in water into the muscle cells.
This is especially handy if you are on a keto diet! When your muscles get depleted of glycogen they lose a lot of water and size. Creatine helps by drawing more water into the muscle cells to fill them up.
Increased ATP production and larger muscle size will increase your strength. This will allow you to lift heavier weights which results in more muscle growth.
Altius has a high dose of betaine. This amino acid improves your muscle pump and performance by hyper-hydrating your muscle cells (filling your muscle cells with water) [6] [7]
Betaine also helps to digest protein and fat which is super important on a keto diet!
#12 Best Beginner Natural Pre-Workout – Transparent Labs BULK
Transparent labs BULK has only natural ingredients in its formula.
BULK also doesn’t contain any artificial sweeteners, coloring or preservatives.
The pre-workout has a really good formula with lots of great ingredients for supplying you with lots of energy, muscle pumps and dialed-in focus.
Key ingredients:
- Caffeine – 200 mg
- L-Citrulline Malate (2:1) – 8 grams
- Betaine – 2.5 grams
- L-Tyrosine – 1 gram
BULK has a good dose of caffeine at 200 mg per serving. This is a good starting point for many beginners and it won’t cause jitters as higher doses of caffeine can do.
This pre-workout will also give you a really good pump! It contains 8 grams of L-Citrulline Malate in a 2:1 configuration.
This means that you get 2 parts L-Citrulline (5.3 grams of pure L-Citrulline) and 1 part Malic acid (2.7 grams of Malic acid).
L-Citrulline boosts your Nitric Oxide (NO) production. Increased Nitric Oxide levels give you a better pump by increasing the blood flow to your muscles and dilating your blood vessels.
L-Citrulline also improves endurance and decreases muscle soreness after workouts. [3]
Better endurance and decreased muscle soreness will allow you to train harder and more often. This will in return result in more muscle growth and fat loss.
BULK contains 2.5 grams of betaine. Betaine improves your muscle pump and performance by filling your muscle cells with water (hyper-hydrating your muscles).
In addition to this betaine can also increase power output, and optimize muscle growth and fat loss. [6] [7]
The BULK formula also has L-Tyrosine which improves mental focus, sharpness and energy levels. [8]
L-Tyrosine helps to balance neurotransmitter levels in the brain such as dopamine, adrenaline and noradrenaline.
#13 Best Beginner Pre-Workout At Walmart – Beyond Raw Lit AF
Lit AF has a potent formula with a lot of great ingredients. It will give you a big energy boost that lasts throughout your workout.
The pre-workout formula also delivers a really good pump and dialed-in focus.
Beyond Raw Lit AF can be found at most Walmarts for store pickup or quick home delivery.
Key ingredients:
- Caffeine – 300 mg
- L-Citrulline Malate (2:1) – 8 grams
- Betaine – 2.5 grams
- Creatine Monohydrate – 2 grams
Lit AF has 300 mg of caffeine in both quick-release and slow-release forms. This will give your lots of energy throughout your entire workout.
Caffeine is a central nervous system stimulant that enhances your performance, cognition and focus. [1]
Lit AF will also give you a really good pump! It has 8 grams of L-Citrulline Malate in a 2:1 configuration.
This means that out of the 8 grams, you get 2 parts L-Citrulline (5.3 grams of pure L-Citrulline) and 1 part Malic acid (2.7 grams of Malic acid).
L-Citrulline boosts your Nitric Oxide (NO) production. Increased Nitric Oxide levels give you a better muscle pump by increasing the blood flow to your muscles and dilating your blood vessels.
Another benefit of L-Citrulline is improved endurance and decreased muscle soreness after workouts. This will allow you to train harder and more often and in return build more muscle. [3]
Lit AF has a large dose of betaine which improves your pump and performance by filling your muscle cells with water (hyper-hydrating your muscles).
Betaine can also increase power output, and optimize muscle growth and fat loss. [6] [7]
The pre-workout formula also contains creatine monohydrate which increases strength, power output and muscle size. [4]
Creatine improves your strength by increasing your ATP levels. ATP is used as energy in your cells for processes like muscle contraction and the generation of nerve impulses. [5]
Creatine also increases your muscle size by drawing in water into the muscle cells.
Increased ATP production and larger muscle size improve your power output. This results in more muscle growth since you will be able to lift heavier weights.
Can Beginners Use Pre-Workouts?
Beginners can definitely use pre-workouts! There are no requirements for who can use pre-workouts and not. In my opinion, if you are a beginner should definitely use supplements that give you an edge.
Pre-workouts are worth it for beginners who want to get the best start possible on their fitness journey!
A lot of pre-workouts contain ingredients that improve your focus and motivation. Using a pre-workout as a beginner can make it easier for you to get motivated to work out.
They also give you more energy which makes it easier to get through your workouts. Pre-workouts allow you to train harder and for longer which will allow you to build more muscle.
Pre-workouts also have ingredients that give you a better pump. Getting better pumps can feel really motivating and makes going to the gym more fun.
How Much Pre-Workout Should I Take?
Pre-workouts come with a measuring scoop inside the jar. One serving is usually 1 or two scoops. But every pre-workout has different serving sizes so make sure to read the label before using it.
Pre-workouts can be taken every day as long as you follow the recommended dose. It is best to use pre-workouts in conjunction with training sessions.
I would suggest that you start by taking half of the serving size if you are a beginner. If it feels okay you can continue using half a serving for a while and then move on to a full serving.
This will make your pre-workout last longer and it will also build up your caffeine tolerance much slower
Most ingredients in pre-workouts are completely harmless and you won’t have to worry about taking too much.
But what you need to be a bit careful with are stimulants.
Stimulants in pre-workouts refer to central nervous system stimulants that boost your energy and alertness. The most common stimulants in pre-workouts are caffeine, theobromine and yohimbine.
You don’t need to be worried about using pre-workouts with stimulants as long as you use the products as intended and at the recommended doses.
Healthy adults can safely consume up to 400 mg of caffeine per day, between 300-600 mg of theobromine per day and 10-15 mg of yohimbine per day.
Your body will build up a tolerance to these stimulants and over time you won’t feel them as much.
You can use a stimulant-free pre-workout such as Gorilla Mind Nitric to reset your tolerance. Taking a break from pre-workouts for a couple of weeks is another way to reset your tolerance.
First Time Taking Pre-Workout? Here Are Some Things To Keep In Mind
Take your pre-workout 30-40 minutes before the workout. The stimulants, such as caffeine, need about 30 minutes to take effect.
If you take your pre-workout right before going into the gym you will get the energy boost halfway through the workout.
Start with half a serving size to see how it feels. If half a serving feels fine you can continue with that for a while before taking a full serving.
This will save you some money as the pre-workout tub will last up to twice as long.
Don’t dry-scoop your pre-workout!
Dry-scooping is when you put the pre-workout directly in your mouth. This is completely useless and ruins the effect of many ingredients in the pre-workout.
All pump ingredients in pre-workouts (such as L-Citrulline, betaine and creatine) need water to work as intended. Dry-scooping your pre-workout is a waste of money.
Avoid using pre-workout with stimulants late at night.
Caffeine has a half-life of about 5 hours. So if you take 300 mg of caffeine you’ll still have 150 mg of caffeine in your system 5 hours later.
This can interrupt your sleep which negatively affects your recovery after workouts.
I would recommend a stimulant-free pre-workout such as Huge supplements Pump-serum if you are training late at night.
What To Look For In A Pre-Workout
Here are some of the most important ingredients for a good pre-workout;
Creatine Monohydrate
A good pre-workout should contain the daily recommended dose of 5 grams of creatine monohydrate.
This dose can differ depending on your weight and size. If you are a bigger guy (above 200 lbs) you could need up to 7-10 grams of creatine per day.
Creatine is the most researched workout supplement in the world. And for good reason!
Time after time it’s been proven to increase strength, muscle growth and power output.
Creatine monohydrate is the most common form of creatine and also the one I would recommend. It’s usually the cheapest and also works the best.
Creatine increases the phosphocreatine stores in your body. Phosphocreatine is used to create ATP during high-intensity exercise. ATP is used as energy in your cells for processes like muscle contraction and the generation of nerve impulses.
Creatine also draws water into your muscle cells which makes them larger.
This strength increase allows you to lift heavier weights and thereby build more muscle.
Creatine should be supplemented every day, so unless you are using a pre-workout every day I would suggest that you buy pure creatine monohydrate separately to take on your off days.
L-Citrulline
L-Citrulline is the best pump ingredient on the market. A good pre-workout should contain at least 5 grams of pure L-Citrulline and preferably closer to 10 grams.
L-Citrulline boosts your Nitric Oxide (NO) production. Nitric oxide improves blood flow and dilates your blood vessels.
This allows more blood to flow to your muscles which gives you a better pump.
L-Citrulline will also allow you to train harder and more often as it improves endurance and decreases muscle soreness after your workouts.
L-Citrulline vs Citrulline-Malate
Citrulline-Malate is just a worse form of L-Citrulline. It is basically a combination of L-Citrulline and Malic acid.
Malic acid has some benefits like improving endurance and absorption of other pre-workout ingredients.
But the problem is that supplement companies use Citrulline-Malate to inflate the label of their pre-workouts.
When a pre-workout has 10 grams of Citrulline-Malate it’s easy to believe that you’re getting 10 grams of L-Citrulline.
In reality you’ll only get between 5-7 grams of actual L-Citrulline depending on the configuration.
Some pre-workouts have a 2:1 configuration (67 % L-Citrulline) and others have a 1:1 configuration (50% L-Citrulline).
L-Tyrosine
L-Tyrosine is a cognitive-enhancing amino acid that improves mental focus, sharpness and energy levels. 1-2.5 grams of L-Tyrosine is a good dose in a pre-workout.
L-Tyrosine helps to balance neurotransmitter levels in the brain such as dopamine, adrenaline and noradrenaline.
This will allow you to train harder during your workouts which helps you build more muscles. L-Tyrosine will also increase your motivation to work out which is a huge benefit for beginners who are just starting out.
Betaine
Betaine is an amino acid that improves your muscle pump and performance.
Supplementation with 2-3 grams of betaine hyper-hydrates your muscle cells (filling your muscle cells with water).
Hyper-hydrating your muscles keeps you hydrated throughout your workout and keeps your energy levels high.
In addition to this betaine also increases power output, muscle growth and fat loss.
Caffeine
Generally, 200-350 mg of caffeine is a good dose in a pre-workout. Caffeine is a central nervous system stimulant that increases performance and cognition.
Caffeine also helps you burn more calories during your workout by increasing your metabolic rate.
Healthy adults can safely consume up to 400 mg of caffeine per day.
So if you are planning on taking a pre-workout with a lot of caffeine you should be aware of your caffeine intake throughout the rest of the day.
Pre-Workout Supplements Around The World
The pre-workout market looks pretty different depending on where in the world you are.
I’ve checked in what places around the world the pre-workouts I’ve recommended are available.
These pre-workouts ship to the UK and Europe as well as Australia. The only exception is Shifted Maximum formula which currently only ships to the US.
Gorilla Mode, Huge supplements Wrecked and Legion Pulse ship their pre-workouts to India and most countries in Asia. If you are in India you can also buy Pre-Kaged pre-workouts on Amazon India.
What To Do Next?
Now that you’ve hopefully found your next pre-workout it’s time to hit the gym!
If you are looking for other pre-workout supplements make sure to read my other pre-workout Guides!
- Best cheap pre-workouts
- Best pre-workouts for pump and vascularity
- Best pre-workouts without beta-alanine
If you are in the market for some tasty energy drinks make sure to check out my comprehensive guide of the best Celsius energy drink flavors!
If you are looking for some tasty protein to help you build more muscle, check out my article about GHOST’s protein powders!
Here are some great workout splits for beginners that you can try
