Examples of Pre-Workout Supplements: Top 3 Examples & Benefits

The top 3 examples of pre-workout supplements (and why they’re everywhere)

When people talk about examples of pre-workout supplements: top 3 examples & benefits, they’re usually thinking about three big categories:

• Stimulant-based pre-workout powders (energy + focus)
• Strength and power boosters (creatine-heavy formulas)
• Endurance and pump blends (beta-alanine, citrulline, nitrates)

Most commercial products are just different combinations of those three ideas.

Let’s walk through these categories using real examples of pre-workout supplements, what you actually feel in the gym, and what the research says.

1. Stimulant-based pre-workout powders: energy and focus

If you’ve ever taken a scoop, felt your face tingle, and suddenly wanted to PR your deadlift, you’ve met the most common example of a pre-workout supplement: the stimulant-heavy powder.

These are built around caffeine, usually with supporting ingredients like L-tyrosine, L-theanine, and sometimes yohimbine or synephrine (the last two are more aggressive and not for beginners).

Real examples of stimulant pre-workout formulas

Some widely used 2024–2025 style formulations (ingredients, not endorsements) include:

• A high-caffeine formula: ~250–350 mg caffeine per serving, plus beta-alanine and citrulline. Many popular “hardcore” products follow this model.
• A moderate-caffeine formula: ~150–200 mg caffeine with L-theanine (100–200 mg) for smoother focus and fewer jitters.
• A nootropic-style pre-workout: lower caffeine (100–150 mg) with more tyrosine, choline, and sometimes huperzine A for mental focus.

These patterns show up across dozens of brands. The label changes; the backbone is the same.

Benefits of stimulant pre-workouts

When people talk about examples of pre-workout supplements: top 3 examples & benefits, this is usually benefit bucket #1:

• Increased alertness and focus: Caffeine is one of the most studied performance aids. Meta-analyses show it can improve endurance, power output, and perceived effort when dosed around 3–6 mg/kg bodyweight (about 200–400 mg for many adults). See summaries from the International Society of Sports Nutrition (ISSN) and reviews referenced by the NIH: https://ods.od.nih.gov/factsheets/Caffeine-Consumer/
• Higher training intensity: You’re more likely to push heavier loads or maintain pace on intervals when you’re not dragging.
• Lower perceived exertion: Workouts feel slightly easier at the same workload.

Drawbacks and safety notes

The same things that make stimulant pre-workouts effective can also backfire:

• Sleep disruption: Caffeine’s half-life is about 5 hours, but it can affect sleep 6–8 hours later for many people. Late-evening workouts plus high-stim pre-workouts are a bad combo.
• Heart rate and blood pressure spikes: Not ideal if you have cardiovascular risk factors. The Mayo Clinic has guidance on safe caffeine intake and cardiovascular concerns: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeine/faq-20057965
• Tolerance and dependence: Daily heavy use can blunt the effect and make rest days feel miserable.

Bottom line: Use stimulant-based examples of pre-workout supplements when you’re under-slept or need a mental edge—but not as a substitute for chronic sleep debt and poor nutrition.

2. Strength and power formulas: creatine-centered pre-workouts

If we’re ranking the best examples of pre-workout supplements by actual evidence, creatine monohydrate sits at the top. It’s not flashy. You don’t “feel it” like caffeine. But in terms of strength, power, and lean mass over months, creatine is the heavyweight.

How creatine-based pre-workouts are built

Modern strength-focused pre-workouts often combine:

• Creatine monohydrate (3–5 g)
• Betaine anhydrous (2.5–6 g)
• Electrolytes (sodium, potassium, magnesium)
• Sometimes mild caffeine (100–200 mg), sometimes none

In 2024–2025, you’ll see more low-stim or stim-free pre-workouts built around this strength-support formula, designed for athletes who train in the evening or compete in tested sports.

Benefits of creatine-centered pre-workouts

When people ask for examples of pre-workout supplements: top 3 examples & benefits, creatine is benefit bucket #2:

• Increased strength and power: Creatine helps regenerate ATP, your muscles’ immediate energy source, especially in short, intense efforts (sprints, heavy lifts). The International Society of Sports Nutrition position stand calls creatine one of the most effective ergogenic aids available.
• Improved training volume: More reps at a given load over time equals more stimulus for muscle growth.
• Support for lean mass gains: Creatine draws water into muscle cells and supports higher quality training, both of which help hypertrophy.

For more on creatine’s safety and benefits, see the NIH Office of Dietary Supplements overview on sports supplements: https://ods.od.nih.gov/factsheets/list-all/

Do you need creatine in a pre-workout?

Here’s the honest answer: timing is flexible. You don’t have to take creatine specifically pre-workout. Daily consistency matters more than timing.

However, many people like a pre-workout that includes creatine because:

• It simplifies the stack (one scoop, done).
• It ensures they actually take it every training day.

If you already use a separate creatine powder, you don’t need to double-dose with a creatine-heavy pre-workout. Check labels and keep total daily intake around 3–5 g for most adults.

3. Endurance and pump blends: beta-alanine, citrulline, and nitrates

The third major category in our examples of pre-workout supplements: top 3 examples & benefits list is the endurance and pump-focused formulas. These are built to help you keep going when the burn hits and to increase blood flow to working muscles.

Common ingredient combo in endurance-style pre-workouts

You’ll often see:

• Beta-alanine (3.2–6.4 g)
• L-citrulline (6–8 g as L-citrulline, or ~8–10 g as citrulline malate)
• Nitrate sources (beetroot powder, sodium nitrate, or potassium nitrate)
• Electrolytes for hydration
• Optional low-to-moderate caffeine

These blends are popular with CrossFit athletes, high-volume lifters, and endurance athletes doing intervals or tempo work.

Benefits you can expect

This is benefit bucket #3 when we talk about best examples of pre-workout supplements:

• Improved muscular endurance: Beta-alanine increases muscle carnosine, which buffers acid buildup. That translates to slightly more reps or longer time to fatigue in 60–240 second efforts.
• Better blood flow and “pump”: Citrulline and nitrates support nitric oxide production, which can increase vasodilation and blood flow. That’s partly cosmetic (bigger pump), but also about nutrient and oxygen delivery.
• Potential performance gains in high-intensity intervals: Some studies show improved time-to-exhaustion or power output, especially when citrulline and nitrates are dosed adequately.

For more on nitrates and performance, see summaries from Harvard T.H. Chan School of Public Health on dietary nitrates and cardiovascular effects: https://www.hsph.harvard.edu/nutritionsource/nitrate-nitrite/

The tingles and other side effects

The classic “pins and needles” feeling you get from some pre-workouts? That’s beta-alanine. It’s harmless for most people, but annoying for some. If you hate it, look for:

• Lower beta-alanine doses spread throughout the day
• Pre-workouts that skip beta-alanine entirely

Other real examples of pre-workout supplements (beyond the big three)

The three categories above cover most of the market, but there are more examples of pre-workout supplements worth knowing—especially if you want something more targeted or lower-stim.

4. Caffeine-free “pump” formulas

These are popular in 2024–2025 with lifters who train at night or already drink a lot of coffee. Common ingredients include:

• L-citrulline or citrulline malate
• Nitrosigine (arginine inositol silicate)
• Glycerol powders for cell hydration
• Electrolytes

You can stack these with a simple cup of coffee if you want light stimulation without committing to a high-stim pre-workout.

5. Pre-workout energy gels and chews

Endurance athletes often prefer gels, chews, or drinks over powders. Examples include:

• Carb + caffeine gels used before races or hard tempo runs
• Chewable carb blocks with electrolytes and small amounts of caffeine

These are technically examples of pre-workout supplements too—they just look more like sports nutrition than traditional gym pre-workouts.

6. Simple DIY stacks

A lot of experienced lifters have moved toward DIY ingredient stacks in 2024–2025. For example:

• Morning lifter stack: black coffee + 5 g creatine + 6 g L-citrulline
• Evening lifter stack: 5 g creatine + 6 g citrulline + electrolytes (no caffeine)

These DIY mixes let you control dose, cost, and caffeine intake without relying on proprietary blends.

How to pick the right example of pre-workout supplement for your goals

You don’t need to try every product on the shelf. Instead, think in terms of goals and timing.

If your priority is strength and muscle gain

Look for examples of pre-workout supplements that:

• Include 3–5 g creatine monohydrate, or plan to add it separately
• Provide 6–8 g L-citrulline for pumps and training volume
• Use moderate caffeine (150–200 mg) if you tolerate it well

If your priority is endurance and conditioning

You might benefit from pre-workouts that:

• Emphasize beta-alanine and citrulline
• Include electrolytes and possibly carbohydrates if the session is 60+ minutes
• Use lower caffeine if you train frequently or multiple times per day

If you train late or are caffeine-sensitive

Choose stim-free examples of pre-workout supplements:

• No caffeine, yohimbine, or other stimulants
• Focus on citrulline, nitrates, creatine, and electrolytes
• Add a small coffee or tea if you want just a little extra alertness earlier in the day

Safety, dosing, and label reading (2024–2025 reality check)

The supplement industry is better regulated than it used to be, but it’s still on you to be a smart consumer.

Check for third-party testing

Look for stamps like:

• NSF Certified for Sport
• Informed Sport

These reduce (not eliminate) the risk of contamination with banned substances—important for tested athletes.

Watch your caffeine total

The FDA suggests up to 400 mg/day of caffeine is generally considered safe for most healthy adults. If your pre-workout has 300 mg and you’re also a heavy coffee drinker, that adds up fast. See FDA guidance here: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

Beware of proprietary blends

Many labels list ingredients under a single “blend” without telling you exact amounts. That makes it hard to know if you’re getting:

• Enough citrulline (6+ g is common in research)
• Enough beta-alanine (3.2+ g daily, not necessarily all at once)
• Reasonable caffeine (often 150–250 mg is plenty)

If possible, choose brands that fully disclose doses.

Quick recap: examples of pre-workout supplements: top 3 examples & benefits

To bring it all together, here’s how the top 3 examples of pre-workout supplements generally break down:

• Stimulant-based powders
  Benefit focus: energy, focus, perceived effort
  Best for: early-morning lifters, high-intensity sessions, people who tolerate caffeine well.

• Creatine-centered strength formulas
  Benefit focus: strength, power, long-term muscle gain
  Best for: lifters, team sport athletes, anyone doing heavy or explosive work.

• Endurance and pump blends
  Benefit focus: muscular endurance, blood flow, higher training volume
  Best for: CrossFit, circuits, high-rep bodybuilding, intervals.

Use these categories as a filter. When you see a new product, ask: Which bucket is this in? Does it match my goal and time of day? That mindset will serve you better than chasing every new flavor on social media.

FAQ: real-world questions about examples of pre-workout supplements

What are some common examples of pre-workout supplements I can start with?

Good starter examples include:

• A moderate-caffeine pre-workout (~150–200 mg) with citrulline and creatine
• A stim-free pump formula with citrulline and electrolytes if you train at night
• A simple stack: coffee + 5 g creatine + 6 g citrulline

Start on the low end of dosing and see how you feel over a week or two.

What is a safe example of a pre-workout dose for beginners?

For most healthy adults:

• Caffeine: 100–150 mg to start (about a small strong coffee)
• Citrulline: 4–6 g pre-workout
• Creatine: 3–5 g once per day (timing flexible)

If you’re smaller, sensitive to stimulants, or have medical conditions, talk with a healthcare provider before using higher doses.

Do I really need a pre-workout supplement to make progress?

No. You can make excellent progress with good sleep, solid nutrition, and consistent training. Pre-workout products are optional tools. They can help you get more out of certain sessions, but they don’t replace fundamentals.

Are there natural food-based examples of pre-workout options?

Yes. Examples include:

• Coffee or strong tea 30–60 minutes before training
• A banana or toast with honey for quick carbs
• Beetroot juice for natural nitrates before endurance work

These can be effective “pre-workout supplements” in their own right, especially if you prefer fewer additives.

How late is too late to take a caffeinated pre-workout?

Many people sleep better if they avoid caffeine for 6–8 hours before bed. If you go to bed at 11 p.m., a 5 p.m. high-stim pre-workout is likely a bad idea. If you must train late, consider stim-free examples of pre-workout supplements instead.