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The 9 Best Pre-Workout Drinks of 2024, Tested and Reviewed
RD-approved drinks to boost your hydration, energy, and more before your workout
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Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology. She is also certified through Precision Nutrition.
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Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. She is a dietitian at Culina Health providing nutrition counseling and previously worked at an inpatient hospital.
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Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.
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Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.
Verywell Fit / Kevin Liang
Figuring out what to eat or drink before a workout can be challenging. Eating too much can leave you feeling full or with a stomach ache, while not eating enough might lead to a lack of energy during your workout. Pre-workout drinks serve as a convenient and easily digestible alternative to fuel your workouts and can also help to prevent dehydration.
Many pre-workout drinks contain carbohydrates for energy, often in the form of added sugar, which is a simple, quick-absorbing carbohydrate that is easy to digest. Some may contain electrolytes to aid in hydration and fluid balance, while others have protein for muscle support. Additional ingredients you might find include caffeine, creatine, antioxidants, or vitamins and minerals. When choosing a pre-workout drink, it is important to consider the type of workout you’re doing. Endurance-based workouts require mainly carbohydrates, while ingredients like protein and creatine may be beneficial before strength workouts.
When selecting the best pre-workout drinks, our dietitians considered each drink's purpose, quality of ingredients, nutritional content, safety, and efficacy. We also tested several pre-workout drinks, evaluating them on additional criteria, including taste, smell, and dissolubility (for powders). If you are a competitive athlete, you may also want to consider choosing a product with a third-party testing certification, like NSF or Informed Choice, to ensure it is free of banned substances for sport. We've included a range of pre-workout drinks with different nutrient profiles to target your specific needs.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
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Contains carbohydrates and electrolytes
No artificial sweeteners or colorings
Great flavor and texture
Higher sugar content may not be needed for lower-intensity workouts
Key Specs:
Form: Powder | Key Ingredients: Carbohydrates and electrolytes | Third-Party Certified: No | Servings Per Container: 20 | Our overall rating: 4.98/5
Who It's For
This product provides fuel and electrolytes for those engaging in moderate to high-intensity or endurance exercise.
Why We Recommend It
Skratch Labs Sport Hydration Drink Mix is our top pick, with its great flavor, quality ingredients, and balance of carbohydrates and electrolytes to support your workouts. Glycogen is stored glucose in the body that is used for energy. Adding in a pre-workout carbohydrate-rich drink helps to replenish your energy (or glucose) stores, enabling you to work out for longer and recover more quickly. Consuming carbohydrates before and during exercise is especially important for more intense or longer workouts over an hour.
Skratch Labs Hydration Mix contains 20 grams of carbohydrates per scoop from quick-absorbing sugars, including cane sugar and dextrose. Each serving also contains 380 milligrams of sodium, as well as smaller amounts of other electrolytes, including potassium, magnesium, and calcium. Getting this boost of electrolytes before your workout can help replace losses through sweat and accelerate hydration.
It comes in various flavors, including lemon-lime, strawberry lemonade, pineapple, and fruit punch. We tested the lemon-lime flavor, which has a refreshing, citrus taste that isn't artificial tasting or overly sweet or salty. We also love the simple ingredients in this product, which is sweetened with cane sugar (no artificial or alternative sweeteners) and flavored with lemon and lime juice and oils.
Things To Consider
- This product contains a relatively high amount of added sugar (designed for those actively burning energy through moderate to intense exercise), so it may not be suitable for lower-intensity or shorter workouts.
- While the majority of the product dissolved in water after 30 seconds of stirring, we noticed some powder collected at the bottom of the cup. However, it is smooth to drink and does not have a grainy texture.
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Contains carbohydrates and electrolytes
Contains caffeine for an extra energy boost
Great taste with no artificial sweeteners
Requires mixing with a high volume of water (20-24 ounces)
Higher sugar content may not be needed for lower-intensity workouts
Key Specs:
Form: Powder | Key ingredients: carbohydrates, electrolytes, caffeine | Third-Party Certified: No | Servings Per Container: 30 | Our overall rating: 4.96/5
Who It's For
This product provides fuel, electrolytes, and a caffeine energy boost for those engaging in high-intensity or endurance exercise.
Why We Recommend It
Tailwind Nutrition Endurance Fuel is a carefully formulated powder that provides energy for your workout from carbohydrates and caffeine without added fillers and unnecessary ingredients. One scoop of Tailwind contains 25 grams of carbohydrates for energy, as well as electrolytes, including sodium, potassium, magnesium, and calcium, to help replenish losses through sweat and aid in hydration. The carbohydrates are in the form of quick-absorbing sugars, including dextrose (glucose) and sucrose. It also contains 35 milligrams of caffeine per scoop (about the amount in half a cup of coffee), which may help improve performance.
We tested the raspberry flavor, which has a delicious taste with a balance of sweet and slightly salty. In addition to raspberry, caffeinated Tailwind also comes in green tea buzz, tropical buzz, and Colorado cola flavors. They also offer non-caffeinated options in additional flavors. We like that this product contains simple ingredients like sea salt, organic natural flavors, organic caffeine, simple sugars, and electrolytes. It does not contain any artificial sweeteners or flavorings, which can help minimize stomach discomfort.
The manufacturer recommends mixing two to three scoops with 20-24 ounces of water per hour of endurance exercise or one to two scoops for shorter workouts. The flexibility makes it easy to tailor amounts to your needs. While not third-party tested, Tailwind is a trusted brand. Their products are made in a standalone facility, and raw materials come with a certificate of analysis (COA) of purity.
Things To Consider
- It is recommended that this powder is mixed with 20-24 ounces of water per serving, so give yourself enough time to consume this drink before your workout.
- This product contains a high amount of added sugar, designed for those actively burning energy in more moderate to intense exercise settings.
- While one serving of this powder contains a relatively small amount of caffeine, it can add up if you are having more than a serving, so this may not be the best choice for people who are sensitive to caffeine or if you're working out in the evening.
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Contains carbs and protein
Convenient, ready-to-drink option
Contains antioxidants and probiotics
Not suitable for those with lactose intolerance or dairy allergies
Key Specs:
Form: Yogurt | Key Ingredients: Protein, carbohydrates, calcium | Third-Party Certified: N/A | Servings Per Container: 1 | Our overall rating: N/A
Who It's For
This is a great choice for for fueling and supporting muscles before low to moderate-intensity strength training workouts.
Why We Recommend It
If increasing muscle mass is your goal, eating enough calories and protein throughout the day is important. Opting for a pre-workout drink with both carbohydrates and protein can provide you with energy for your workout, along with the amino acids (building blocks of protein) needed to help build muscle. Having protein before and after strength training can also help with improving muscle recovery.
We like that Chobani Mixed Berry Drinkable Yogurt as a whole food option that can fuel your workout. One bottle contains 17 grams of carbs and 10 grams of protein, providing both energy and muscle support. It contains low-fat yogurt and berries and is sweetened with cane sugar and honey. We also like this option as a natural source of gut-healthy probiotics and calcium. It's also a convenient, ready-to-drink option.
While not third-party tested, this is a bottled beverage (as opposed to a supplement), so it is FDA-regulated.
Things To Consider
- Since it is dairy-based, keep in mind it is not suitable if you have a dairy allergy, are vegan, or are lactose intolerant.
- This product will not replenish electrolytes or accelerate hydration.
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High sodium content to accelerate hydration and replenish electrolytes
Contains B vitamins and vitamin C
Contains carbohydrates for fuel
Salty tasting
Key Specs:
Form: Powder | Key Ingredients: Electrolytes, carbohydrates, B vitamins, Vitamin C | Third-Party Certified: No | Servings Per Container: 16 | Our overall rating: 4.20/5
Who It's For
The high sodium content in this drink makes it a great option for workouts in hot weather, or endurance workouts for longer than an hour. It's a good choice for anytime you're sweating heavily during a workout.
Why We Recommend It
If you are planning to exercise in the heat or for at least an hour, it is important to protect yourself against dehydration by drinking enough fluids and replenishing electrolytes that are lost in sweat. Electrolytes lost in sweat include sodium along with smaller amounts of potassium, magnesium, chloride and calcium. Electrolyte drinks or powders can be a convenient pre-workout drink because they provide the fluids, electrolytes, and sometimes carbohydrates all in one.
If you are sweating heavily, we recommend a supplement with a higher amount of sodium like Liquid I.V. Hydration Multiplier Electrolyte Powder, which has 500 milligrams of sodium per serving. It is formulated based on the World Health Organization’s guidelines for rehydration drinks, with an optimal ratio of sodium, potassium, glucose, and water to support rapid rehydration. Additionally, it contains vitamins B3, B5, B12, and vitamin C, important vitamins for active individuals. It is lower in carbohydrates, with 11 grams per serving, which is enough to help the body hold onto more water but likely not enough to replenish energy stores for longer runs.
Liquid I.V. comes in a wide variety of flavors, including lemon-lime, piña colada, and acai berry. If you’re on the go and want to take your sports drink with you, Liquid I.V. comes in convenient packets that you can throw in your gym bag. We also like that this powder dissolves quickly and completely in water and is smooth to drink with no grainy texture.
Things To Consider
- In testing, we found this powder to be very salty in taste.
- It does not contain enough carbohydrates to refuel energy stores for longer and more intense workouts.
Best Ready-to-Drink Electrolyte Replenisher
Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage
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Gatorlyte
High sodium content to accelerate hydration and replenish electrolytes
Convenient, read-to-drink option
Contains carbohydrates for fuel
Contains artificial sweeteners and colorings
Salty aftertaste
Key Specs:
Form: Liquid | Key Ingredients: Electrolytes, carbohydrates | Third-Party Certified: N/A | Servings Per Container: 1 | Our overall rating: 3.70/5
Who It's For
This is a solid ready-to-drink, easy sports drink that is higher in sodium, and suitable for more intense or longer exercise with a high sweat output.
Why We Recommend It
Gatorade is a budget-friendly option that is readily available in many supermarkets. This makes it easy to grab before a workout instead of having to mix a powder with liquid. While Gatorade has many sports drinks available, we like the Gatorlyte Rapid Rehydration Electrolyte Beverage, with a high sodium content of 490 milligrams per serving, as well as calcium, potassium, magnesium, and chloride. It also contains 14 grams of carbohydrates from sugar, which helps the body hold onto more water and provides a quick-absorbing, easily digestible source of fuel.
This Gatorade beverage comes in three flavors, including cherry lime, kiwi strawberry, and orange. In addition to sugar, it contains stevia for added sweetness as well as natural flavorings. We tested the strawberry kiwi flavor which does taste a bit artificial and very sweet and salty, but we like that it was a convenient grab-and-go option high in electrolytes. While not third-party tested, this is a bottled beverage (as opposed to a supplement), so it is FDA-regulated.
Things To Consider
- This beverage contains artificial colorings, including Red 40, which some may want to avoid.
- It contains a moderate amount of carbohydrates but likely not enough to replenish energy stores during or after longer or more intense workouts.
- Testers ranked it lower for taste than other electrolyte drinks on our list.
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NSF Certified for Sport
Contains just creatine monohydrate
May delay muscle fatigue and enhance performance when strength training
May not benefit endurance performance
Key Specs:
Form: Powder | Key Ingredients: Creatine monohydrate | Third-Party Certified: Yes | Servings Per Container: 60 | Our overall rating: N/A
Who It's For
This supplement is for those looking to enhance muscle efforts during strength training exercises.
Why We Recommend It
Creatine supplies our muscles with energy and facilitates muscle contractions during high-intensity, short burst exercises. If you participate in activities like weight training or sprinting, taking a pre-workout drink with creatine can increase the amount of creatine available for muscles, which can ultimately help delay muscle fatigue and enhance performance. This can translate to improved muscle mass and strength, along with improved recovery.
Klean Athlete Klean Creatine is our top pick for a pre-workout drink with creatine because it’s NSF Certified for Sport and contains five grams of creatine monohydrate and no other ingredients. This powder is unflavored, so you can mix it into a liquid of choice. The manufacturer recommends taking this creatine 30 minutes before exercise with a carbohydrate-containing food or drink. Taking this with carbohydrates can help increase your muscles’ uptake of creatine, plus they provide you with energy for your workout, making this a win-win.
The five-gram dose in this supplement is by design. It can help you reach the recommended four servings of five grams of creatine during the loading phase or simply be a way to get the recommended daily five-gram amount for maintenance.
Creatine supplements may be particularly beneficial if you are a vegan or vegetarian athlete. This is because creatine is naturally found in animal products, so vegans and vegetarians tend to have smaller stores of creatine in their muscles.
Things To Consider
- Note that creatine is best absorbed with a carbohydrate source, so this is best paired with a carb-containing drink or snack. We recommend pairing it with a carbohydrate and electrolyte-enhanced drink or blended into a smoothie with fruit.
- This supplement does not facilitate hydration or replenish electrolytes.
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NSF Certified for Sport
Vegan-friendly source of BCAAs
May support muscle repair and synthesis
Certain ingredients can have negative side effects in some at high doses
Key Specs:
Form: Powder | Key ingredients: BCAAs, caffeine | Third-Party Certified: Yes | Servings Per Container: 30 | Our overall rating: N/A
Who It's For
This supplement is good option for those looking for a caffeine boost and muscle support from BCAAs before strength training workouts.
Why We Recommend It
Branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, are essential for muscle repair and growth. While they can be found in whole food protein sources, supplemental BCAAs can be a convenient way to boost your intake to support your strength training workouts.
Gnarly Nutrition Pre Workout is NSF Certified for Sport, and it contains 4 grams of a vegan-friendly BCAA blend. It also contains additional amino acids, including citrulline malate and beta-alanine. Citrulline malate may allow for better blood flow and oxygen delivery to muscles, while some studies show beta-alanine may help delay fatigue and improve performance.
It also contains 180 milligrams of caffeine per serving (about the amount of two cups of coffee). Caffeine is widely studied for its use as a supplement to improve sports performance. Studies show that caffeine can improve exercise performance by reducing perceived effort and pain and enhancing focus. It is important to be aware of the caffeine amount in pre-workout drinks. Holley Samuel, MEd, RD, CPT cautions, “Caffeine is a stimulant, so too high doses can cause cardiac problems, increase anxiety, upset the GI system, etc.”
Things To Consider
- This supplement does not facilitate hydration or replenish electrolytes.
- Note that citrulline may cause gastrointestinal discomfort in some, and high doses of beta-alanine (800 milligrams or more) can cause paresthesia (tingling) in the face, neck, and other parts of the body.
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Informed Choice Certified
Three ingredients with no artificial sweeteners or flavorings
Delicious taste and smooth texture
Does not dissolve completely when mixed with plain water
Key Specs:
Form: Powder | Key ingredients: Whey protein | Third-Party Certified: Yes | Servings Per Container: 30 | Our overall rating: 5/5
Who It's For
This is a good option for those looking to boost their protein intake and support muscle repair and synthesis either before or after a workout.
Why We Recommend It
Consuming enough protein throughout the day is essential to support muscle repair and synthesis, whether it's before or after a workout. Whey protein specifically has research-backed benefits for building muscle and promoting muscle recovery. It is fast absorbing with high bioavailability and a good source of branched-chain amino acids (BCAAs) needed for muscle growth and repair. It is particularly high in leucine, the primary amino acid involved in muscle protein synthesis.
Protein powders can be a convenient whey to boost your intake, and can be a great pre-workout drink, especially when paired with carbohydrates, like blended into a fruit smoothie. Naked Whey is a high-quality, grass-fed, whey protein supplement with simple ingredients. A serving of the chocolate flavor provides 25 grams of protein (including 6 grams of BCAAs) and 5 grams of sugar per serving. Naked Whey is Informed-Choice Certified, which means it does not contain banned substances for athletes, and it is third-party tested for heavy metals.
The chocolate flavor contains just whey protein concentrate, organic coconut sugar, and organic cocoa powder. We love the rich chocolate taste, subtle sweetness, and smooth texture of this powder, which pairs well with a milk base or blended into a smoothie. While it doesn't dissolve completely in water alone, leaving behind some powder at the bottom of the glass, it still has a pleasant texture with no graininess. Other flavors include vanilla, strawberry, or unflavored, which are all free of artificial flavors, sweeteners, or colors.
Things To Consider
- Because this contains a high amount of protein, give yourself enough time to digest it before your workout. We recommend blending it into a smoothie with fruit 1-2 hours before you work out.
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Contains just tart cherry juice
Easy to grab and go
Contains carbohydrates for energy
High sugar content may not be needed for low-intensity exercise
Key Specs:
Form: Liquid | Key ingredients: Tart cherry juice (carbohydrates and antioxidants) | Third-Party Certified: N/A | Servings Per Container: 8 ounces | Our overall rating: N/A
Who It's For
This drink is a great source of antioxidants and energy for those engaging in moderate to intense exercise.
Why We Recommend It
Tart cherries have been studied for their beneficial antioxidant and anti-inflammatory properties especially with muscle recovery and joint health. Tart cherry juice has been shown to help reduce pain and improve post-exercise recovery in both strength and endurance exercises. Cheribundi PURE Tart Cherry Juice is a great pre-workout drink to jump-start muscle recovery and provide energy. One bottle, which contains only tart cherry juice and nothing else, contains 25 grams of carbohydrates per serving, providing quick absorbing carbs for energy.
While Cheribuni contains carbohydrates for your workout, it is lower in electrolytes compared to other pre-workout drinks. It contains 390 milligrams of potassium but no sodium, calcium, or magnesium. If you’re planning to do a sweaty workout, you might consider adding in something with sodium before, during, or after your workout. While not third-party tested, this is a bottled beverage (as opposed to a supplement), so it is FDA-regulated.
Things to Consider
- The high sugar content in this drink is a good source of fast-absorbing carbs for energy, but may not be needed for lower-intensity exercise.
- While it does contain some potassium, this drink will not replenish sodium losses through sweat.
Where We Stand
If you are looking for a carbohydrate and electrolyte drink, we recommend Skratch Labs Sport Hydration Drink Mix for its simple ingredients and great taste, perfect for fueling and hydration before workouts. If you are looking for a supplement to support muscle repair and synthesis, try Naked Whey Chocolate Protein Powder, which also is great tasting and contains simple ingredients.
How We Test and Select Pre-Workout Drinks
Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here.
In addition to our research, we tested several electrolyte and protein powder supplements in the Verywell Testing Lab, preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for the following six critical criteria:
- Nutrition: Our nutrition editors considered each drink's purpose, quality of ingredients, nutritional content, safety, and efficacy. We analyzed each product based on quality of ingredients, amount of electrolytes (particularly sodium, potassium and magnesium) or protein, and other nutrients added (including vitamins and minerals). We also considered third-party testing and associated certifications. Then they were rated in the context of their intended use.
- Flavor: We tasted each product, noting how accurate it is to the flavor advertised on the packaging and if the flavor corresponds to the color of the drink. We also made subjective notes on if the flavor was good or bad, strength of flavor, and if we felt it was overly sweet or salty.
- Texture: For powdered products, we reviewed the texture, noting if it was thin and smooth, or clumpy, grainy, separated, or otherwise unpleasant. We also reviewed the dissolubility of the product, noting how long it took to dissolve in water (and if it dissolved completely), how much stirring was required, and if there was any product left at the bottom of the glass.
- Aftertaste: We tested to see if any of the products left an aftertaste in the mouth after drinking it, and noted if it was unpleasant, how long it lingered, and if we had to eat or drink something after to mask the aftertaste.
- Smell: Upon opening the product, we noted how it smelled, including salty, sweet, or chemical, and noted any pleasant or unpleasant aromas. We also reviewed if the smell was consistent with the flavor listed on the packaging, and if the smell impacted the taste when we drank it.
- Value: We assessed the value, analyzing the cost in the context of the quality of the product, use and taste experience, and amount of servings per container.
What to Look For in Pre-Workout Drinks
Third-Party Testing
Pre-workout drinks vary in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market. This includes electrolyte and protein powders, as well as BCAA and creatine supplements, so choosing a quality product from a trusted brand is important. Note that bottled drinks are considered beverages, and are therefore subject to the FDA's food and beverage regulation.
If you are a competitive athlete, you may want to choose products that are third-party tested for substances banned in sport (like Informed Sport Certified or NSF Certified for Sport), or opt for an FDA regulated bottled, ready-to-drink beverage.
Form
Pre-workout drinks typically come in liquid form or as powders that must be mixed with liquid. Ready-made drinks can be convenient because they don't require mixing, but powders allow you to control your dosage and are more environmentally friendly. Single-serve powder packets are also easy to stash in your gym bag.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
There are many pre-workout drinks available for exercise and athletic performance, but some ingredients lack scientific backing to support their efficacy and safety. Take a look at the NIH list of Dietary Supplements for Exercise and Athletic Performance to learn more about the safety and effectiveness of common ingredients athletic drinks and sports supplements, and consider consulting with a healthcare professional. If you are a competitive runner, it is important to choose third-party tested supplements that are free of banned substances.
Many pre-workout drinks contain high levels of caffeine. Accepted amounts of caffeine in pre-workout drinks are typically three to six milligrams per kilogram of bodyweight. However, some individuals may find they are sensitive to caffeine, and high levels can lead to a fast heartbeat, nervousness, difficulty sleeping, and jitteriness.
Samuel says, “Pre workout drinks and powders are supplements, so they are not regulated by the FDA. This means that as a consumer, we may not really have a good understanding as to the ingredients, dosing, and if the claims are valid on the product. As a dietitian, my main concern with athletes or recreational exercisers taking pre-workouts is that it may contain dangerous levels of caffeine…and unknown doses of ingredients we are generally unaware of, since again what is in the product does not necessarily have to match what is on the label.”
How Much to Take
The recommended dosage will depend on the ingredients in your pre-workout drink. Below are recommendations for specific ingredients you may find in pre-workout drinks:
Carbohydrates: Carbohydrates are the body's preferred source of energy, so getting enough carbohydrates through your diet is important for adequate fueling. Carbohydrate needs will vary based on activity type, intensity, and duration, as well as other individualized factors. For pre-workout fueling specifically, the American Academy of Nutrition and Dietetics recommends that consuming one to four grams of carbohydrates per kilogram of body weight one to four hours before prolonged exercise over an hour.
Pre-workout drinks often contain sugar as the carbohydrate source because it is quick absorbing fuel. Be mindful of the amount of added sugar in drinks, and make sure the amount is suited to the duration and intensity of your runs to avoid excess sugar intake. Another thing to consider is individual tolerance of sugar amounts before, during, and after runs, as high amounts of added sugar consumed right before or during runs can cause gastrointestinal discomfort in some.
Caffeine: While caffeine tolerance varies from person to person, accepted recommendations of caffeine for improving performance are generally three to six milligrams per kilogram of body weight taken 60 minutes before exercise. Guidelines recommend consuming no more than 400 milligrams per day, as more than this can lead to symptoms such as restlessness, headaches, insomnia, and anxiety.
Creatine: Recommendations for increasing the body’s creatine stores are to take 0.3 grams per kilogram of body weight for five to seven days, split into four doses. After this, stores can be maintained with three to five grams per day. Studies consistently show that creatine is safe for healthy adults when used for weeks or months. While side effects are rare, they may include cramping, weight gain, muscle stiffness, and stomach upset.
Protein: While amounts will vary based on activity and goals, the International Society of Sports Nutrition recommends active individuals aim to consume 1.2 to 2.0 grams of protein per kilogram of body weight. This should be spread throughout the day.Note that consuming excess amounts of protein beyond your needs will not lead to greater muscle gains.
Beta-alanine: The typical dose of beta-alanine is 4 to 6 grams per day. High doses of beta-alanine (800 milligrams or more, or more than 10 milligrams per kilogram of body weight) can cause paresthesia (tingling) in the face, neck, and other parts of the body.
Our Experts
- Holley Samuel, MEd, RD, CPT, a Registered Dietitian who works with athletes.
- Alena Kharlamenko, MS, RD, CDN, is a Registered Dietitian who specializes in health and nutrition research and supplement testing
- Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.
Frequently Asked Questions
- Do pre-workout drinks work?
A pre-workout drink can help you stay hydrated and provide you with carbohydrates, protein, and electrolytes, which can help you through your workout. They often also contain caffeine which can provide you with a boost. Not all pre-workout drinks are created equal though, and the efficacy will depend on the ingredients it contains. Pre-workout drinks should not take the place of complete meals or whole foods.
- How long does a pre-workout supplement last?
Samuel suggests taking a pre-workout drink 15-30 mins before beginning your workout. “Caffeine peaks in our bloodstream 45-60 minutes after we ingest it, so if you want it to ‘kick in’ during a workout, timing it correctly can help.” For endurance based workouts, you should include carbohydrates mid workout in addition to a pre-workout supplement for events that are around 90 minutes and longer.
- What are the best ingredients for a pre-workout drink?
This depends on what you are looking for out of your pre-workout drink. For energy, look for quick-absorbing carbohydrates. Caffeine may also help boost performance, but does not provide true energy in the form of calories. Electrolytes such as sodium, potassium, calcium, and magnesium may also be beneficial before long or sweaty workouts to help replace electrolyte losses and aid in hydration. Protein, creatine, and antioxidant drinks can help support muscle repair and growth.
Why Trust Verywell Fit
Tamar Kane, MS, RD, is a plant-based Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.
Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and wellbeing.
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