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Going for the gains this summer? Maybe it’s time to consider one of the best pre-workout supplements.

If you’re currently on your get-fit-quick gym journey, you’ve probably already realized it’s harder than it looks. To build muscle, you’ll need to commit to a routine, up your protein intake, lift heavier, and get in some cardio. But before all that happens, you’ll need some serious energy.

Whether you’re training for a triathlon or trying to energize for that 5-K you sort of regret signing up for, you’ll want to consider one thing: incorporating a pre-workout supplement. But, what exactly is a pre-workout powder, you ask?

Pre-workout supplements are designed to enhance athletic performance and boost energy, so you can get the most out of your workouts. Nowadays, increasingly popular formulas like Ryse, C4, and Amino Lean seem to be in every gymfluencer’s bag, which begs the question of whether they should be in yours too.

The Post consulted Michael Vouvounas, Personal Training Lead at Life Time Fitness in New York City, for the low-down on these supplements.

“A pre-workout is designed to enhance athletic performance, increase energy levels, and improve focus during exercise sessions,” explained Vouvounas. “It usually contains a combination of ingredients such as caffeine, amino acids, creatine, and vitamins to provide an energy boost before your workout.”

Vouvounas has offered some tricks for avoiding side effects and provided more guidance for anyone looking to find the best pre-workout supplement below. Read on for the down-low on all his favorite brands.

For more information regarding using pre-workout supplements, head to the FAQ section.

Vouvounas had little to critique about Bucked Up, which is among the most popular blends for pumping and lifting. The formula contains a large dose of citrulline malate among other boosters for a strong, lasting spurt of energy. “Bucked Up stands out for its transparent labeling and 200 mg of caffeine for enhanced performance and endurance. A big plus is the variety of flavors and the absence of artificial dyes,” shared Vouvounas.

Caffeine: 200 mg | Citrulline malate: 4 grams | Servings: 30

Grimy powders take time to mix and can get messy. If you’ve been searching for a more convenient pre-workout option you can throw in your gym bag, consider Momentous’ new Creatine Chews. Each chew delivers one gram of pure Creapure creatine, a German-sourced ingredient backed by more than 30 years of research. Plus, creatine isn’t just known to support ATP production — it also has some cognitive benefits.

When paired with strength training, clinical studies revealed that Chews can support up to 21% faster muscle recovery and even enhance memory performance by up to 29%. At just one gram per chew, users can safely take five or more daily to reach their ideal dose. Customers also love the zesty lemon-lime flavor and the grab-and-go format, calling the chews “delicious, high-quality, and delivered promptly.”

Creatine: 1 gram | Servings: 150 chews

Ryse combines all the necessary elements of a solid pre-workout (caffeine and citrulline malate), but it’s also loaded with coconut water powder for added hydration. “it offers a blend of performance-enhancing ingredients, including 6 grams of citrulline malate and 200 mg of caffeine, which are good for maximizing pump and energy levels,” noted Vouvounas. “Including coconut water powder for hydration is a plus, but the artificial flavors and sweeteners may deter some users.”

Caffeine: 200 mg | Citrulline malate: 4.5 grams | Servings: 30

There’s plenty Vouvounas likes about Amino Lean. However, he’s advised it’s best for those looking for lighter energy boosts. “I like that Amino Lean combines essential amino acids with natural caffeine and green tea extract, ” shared Vouvounas. “However, the proprietary blend makes it tough to know the exact dosage of each ingredient. With 125 mg of caffeine per serving, it’s a good (not great) energy boost. It’s good enough to be endorsed by Alix Earle.”

Caffeine: 125 mg | Citrulline malate: N/A | Servings: 30

Kourtney Kardashian Barker’s wellness brand, Lemme, continues its aggressive expansion into the performance category with the launch of its new Creatine Monohydrate gummies, offering a convenient, candy-inspired alternative to traditional powders. 

Each serving delivers 5 grams of creatine monohydrate designed to support lean muscle mass, cognitive function, and overall women’s health, distinguishing itself in a crowded market through an NSF Certified for Sport formulation and the inclusion of AstraGin, a patented ginseng extract intended to maximize nutrient absorption. 

Caffeine: N/A | Citrulline malate: 5 Grams | Servings: 30

Vouvounas has used C4 and says it works great for many people, but there are a few considerations to note. “C4 is a popular choice known for its wide range of flavors and being available everywhere,” he shared. “With 150 mg of caffeine per serving, it provides a solid energy boost suitable for most users. However, the proprietary blend raises concerns about ingredient transparency. Also, some may find the beta-alanine tingling sensation uncomfortable.” Vouvounas hasn’t had a problem with tingling.

Caffeine: 150 mg | Citrulline malate: 6 grams | Servings: 30

Vouvounas pointed out that this 200 mg powder could be a bit of a splurge, but it’s got quite a few factors that make it worth the buy. “Ghost stands out for its flavors and ingredient transparency,” shared Vouvounas. “With 4 grams of  L-citrulline and 200 mg of caffeine per serving, it delivers a good pump and high energy. However, the higher price point and limited availability of certain flavors may be drawbacks for some users.” Reviewers suggest this formula provides steady energy, without the crash associated with some other formulas.

Caffeine: 200 mg | Citrulline malate: 4 grams | Servings: 30

Vouvounas suggests the Alani Nu Pre-workout for anyone with a pickier palate. The creative range of sugar-free flavors, like Hawaiian Shaved Ice, Witch’s Brew, and Mimosa, is a huge draw for someone with a sweet tooth (who is still trying to avoid real sugar). With 200 mg of caffeine, you should also expect a solid energy boost. The transparent labeling notes that the formula uses both “natural and artificial” flavors, which could be a drawback for someone with a cleaner diet.

Caffeine: 200 | Citrulline malate: N/A | Servings: 30

Raw’s Essential pre-workout is adequate for people of any physique level, though it’s trusted (and loved) by many hardcore athletes. “This is named after and endorsed by professional bodybuilder Chris Bumstead, which should add credibility to the product and suggest it’s made with the needs of serious athletes,” shared Vouvounas. “200 mg of caffeine means it will give you the energy you need to get through a heavy lifting session.”

Caffeine: 200 mg | Citrulline malate: 4 grams | Servings: 30

If you have a hard time finding a flavor you like, you may as well start with Total War. It carries dozens of choices, so you find your perfect fit. But, Vouvounas has suggested it’s got a few more great qualities. “Total War offers a solid blend of performance-enhancing ingredients, including six grams of citrulline malate and 250 mg of caffeine per serving. The variety of flavors and the absence of artificial colors and flavors are also positive. However, the beta-alanine tingling sensation and the high dose of caffeine could make some users nervous.”

Caffeine: 250 mg | Citrulline malate: 6 grams | Servings: 30

Searching for an organic source of energy? Honey Stinger has your back. This smooth gel pack is loaded with none but honey — a simple ingredient that is easy to digest and absorbs fast to help elevate your performance without a typical sugar crash. The formula comes in easy-access, portable bags so you can get your shot of energy while you’re on the go. Athletes swear by it, and so does the Post Wanted team.

Another great pre-workout trick is to stock up on electrolytes. These tablets can be popped into any drink for a delightfully fizzy flavor, while also enhancing your workout and helping you stay hydrated, especially important with all that water you’ll be sweating away. The formula uses no artificial flavors; instead, it’s sweetened with high-quality Stevia. Plus, it’s keto-friendly. 

Get the lift you need. Fifty calories, zero sugar, 10 grams of whey protein, B vitamins, plenty of electrolytes, and no chalky texture. It almost seems impossible that these drinks satisfy all these requirements simultaneously, but they do. You can enjoy a PWR drink before or after a workout to amplify energy, stay fueled, and curb cravings. The variety pack is stocked with refreshing, punchy flavors like Lemon Lime and Orange Mango.

Say Aloha to your new favorite protein bars. These delicious bites are high in protein and low in sugar. It’s tricky for paleo-friendly people to find an adequate supply of protein — Aloha fits the bill. They’re packed with 14 grams of plant-based protein per serving at just over 200 calories. Plus, the variety pack comes with a sampling of decadent flavors like Chocolate Mint, Double Fudge Brownie, and Coconut Chocolate.

The Post spoke with Michael Vouvounas, Personal Training Lead at Life Time Fitness, to answer a few more questions about Pre-workout supplements.

“People generally use a Pre-workout to increase their workout intensity, endurance, and overall performance. They can be particularly beneficial for individuals who engage in high-intensity, heavy-weight training or longer exercise sessions and need that extra push,” Vouvounas explained.

Vouvounas’ advice is to save the pre-workout for days when you absolutely “need it” and don’t rely on using it every day.

Vouvounas has outlined six key ingredients to look for in a pre-workout supplement.

Caffeine: Provides a quick energy boost and enhances focus.

Beta-alanine: Helps buffer lactic acid buildup in muscles, delaying fatigue.

Creatine: Supports ATP production for increased strength and power output.

Branched-chain amino acids (BCAAs): Aid in muscle recovery and reduce muscle soreness.

Nitric oxide precursors (e.g., citrulline malate): Improve blood flow and nutrient delivery to muscles.

Vitamins and minerals: Support overall health and energy metabolism.

The majority of available pre-workout supplements are safe for healthy adults. However, Vouvounas has outlined a few side effects that could occur when using pre-workouts, including jitters or nervousness from caffeine content, digestive issues that could cause diarrhea, or an increase in heart rate or blood pressure, especially in people with cardiovascular conditions. It’s important to consult a physician if side effects persist.

with a lower dose to build up a tolerance,” suggested Vouvounas. “Stay hydrated by drinking plenty of water before, during, and after workouts. Try to minimize caffeine intake from other sources like coffee. Choose products with transparent labeling and avoid proprietary blends.”

According to Vouvounas, the best time to take a pre-workout supplement depends on individual preferences, tolerance to stimulants, and the time of day.

“For most, it takes approximately 30 to 45 minutes before their workout to allow time for it to take effect. However, I prefer to take it about 15 minutes before my workout and finish it at the beginning of my workout to make sure I still feel the energy until the end of my workout,” explained Vouvounas.

He added that if he were working out at night versus the morning, he would take the supplement an hour before to make sure it doesn’t affect sleep.

Vouvounas pointed out that most of these brands are pretty similar — they have at least 125g of caffeine and beta-alanine, then some type of proprietary blend. To keep feeling the effect, you’ll need to change up your formula.

“I have taken most of these pre-workouts, and eventually your body builds up a tolerance, so if you want to continue feeling an energy boos,t it’s optimal to switch brands a few times a year. Right now, my brand of choice is Life Time Pre Workout,” said Vouvounas.

This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to the viral Oura Ring to Jennifer Aniston’s favorite workout platform – often with her adorable toddler by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.

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