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Pre-workouts promise energy, focus, and better workouts, but are they actually safe?

Just because a supplement is on the shelf doesn’t mean it’s harmless. In fact, many pre-workouts have been banned for containing dangerous or untested ingredients that can seriously affect your health.

As a coach, I’m often asked how to tell if a pre-workout is safe, or which ones to avoid. While I personally use Transparent Labs BULK for its clean label, clinically dosed ingredients, and third-party testing, the bigger goal is helping you make informed choices.

In this article, I’ll walk you through a 5-step checklist to evaluate the safety and quality of any pre-workout you’re considering.

Key Takeaways 

• Since health supplements are not regulated as strictly as medications, many can contain hidden harmful ingredients and have misleading labeling about what is actually in the product. This could lead to negative health effects.

• When you are trying to determine whether your pre-workout supplement is safe, you want to look for things such as transparent labeling, a sensible caffeine quantity, no banned ingredients, and clinically supported ingredients that are third-party tested.

• Even the best pre-workouts aren’t right for everyone. If you’re pregnant or breastfeeding, under 18, sensitive to caffeine, or have certain health conditions, it’s best to skip them altogether.

Why Pre-Workout Safety Actually Matters

It’s important to know what’s actually in your pre-workout, because a lot of products on the market contain ingredients that can be ineffective at best, and harmful at worst.

Health supplements aren’t regulated as strictly as prescription drugs. That means some products might not actually contain what the label says, and unsafe ingredients can slip through. It’s up to the supplement companies to prove their products are safe and effective, which is why third-party testing is so important.

Unfortunately, many pre-workouts on the market that were not third-party tested contain risky stimulants, hidden ingredients not shown on the label, or even under-dosed formulas. 

This is a serious issue in the pre-workout industry. Long-term use of low-quality supplements can lead to side effects like digestive problems and cardiovascular issues like elevated blood pressure.

In more severe cases, low-quality pre-workout supplements have been linked to serious health problems like liver damage, hair loss, sexual dysfunction, and even kidney damage.

Below I put together a safety checklist containing 5 steps to ensure that the pre-workout you are looking to purchase is safe and effective.

The 5-Step Safety Checklist

1️. Transparent Labeling

When I check a label, the first thing I look for is clear and transparent labeling of all ingredients. 

The pre-workout ingredients should all be fully listed, with the exact dosages of each ingredient included.

A big red flag is when a pre-workout uses ‘proprietary blends’, these are mixtures of ingredients that don’t list the exact amounts of each one.

While this can be an effective way for a company to protect its unique blend of ingredients from competitors on the market, it can also mean that products are either over or underdosed in key ingredients, ultimately resulting in a lack of clarity as to what you are consuming.

Transparent Labs lives up to their name and does an excellent job at labeling their products not only with the exact ingredient list, but the dosage of each ingredient per serving.

2. Reasonable Caffeine Dose

Another thing to assess when looking for a good pre-workout is the amount of caffeine that it contains, and if the dose is within a safe daily limit.

One of the main uses of a pre-workout supplement is to provide a boost in energy for your training session. Typically this involves the use of caffeine in the supplement.

In addition to an energy boost, caffeine has also been shown to help boost fat burning by boosting your metabolic rate, resulting in your body burning more calories, known as thermogenesis. 

With the FDA’s 400mg daily caffeine limit, a pre-workout with 150–300mg is generally safe and effective, especially if you’re also having coffee or other caffeine sources.

If you’re sensitive to caffeine there are lower-stim options, or you can skip the caffeine entirely and go with a stim-free pre-workout instead.

3️. No Banned or Questionable Ingredients

An obvious red-flag in a pre-workout supplement would be if it contains any questionable or banned ingredients. A few of these types of ingredients are:

• DMAA and DMHA- stimulants derived from amphetamines that have been linked to increased heart rate, elevated blood pressure and heart attacks.

• SARMS (Selective Androgen Receptor Modulators)– Sometimes illegally included for performance enhancement. These are banned substances that can disrupt hormones and damage the liver.

• Yohimbine– also known as ‘quebrachine’, is a prescription drug derived from yohimbe bark. It’s commonly used to treat erectile dysfunction, but does have fat burning properties as well. It’s been linked to serious conditions like high blood pressure, liver disease, kidney disease, and heart disease. 

• Artificial Sweeteners– these can cause negative side effects such as issues with digestion (bloating, gas, diarrhea), negative impact on the gut microbiome, increased risk of heart disease, and interference with glucose metabolism within the body.

• Cheap Fillers- Ingredients like maltodextrin, dextrose and other starches are typically found in lower quality supplements and can cause various issues such as gut issues and increased inflammation.

4️. 3rd-Party Testing / Certification

If a pre-workout has been third-party tested, you’ll usually see a clear stamp of approval on the label. This kind of testing isn’t required, it’s something the company chooses to do through independent organizations to prove their product is safe and accurate.

The most recognized third party testing organizations to look for on your pre-workout supplement are:

• NSF Certified for Sport– Widely used by pro athletes; ensures no banned substances and accurate ingredient dosing

• Informed Choice– Confirms product is tested monthly for banned substances

• BSCG (Banned Substances Control Group)- Tests for over 500 banned substances and contaminants

These companies are not only testing to ensure the product contains precisely what the nutrition panel lists, they are also testing for purity and to guarantee the absence of harmful substances like pesticides, herbicides, heavy metals and banned substances.

If a supplement has not been third-party tested, it’s impossible to know whether the product contains what it claims to.

5️. Clinically Supported Ingredients

The majority of pre-workout supplements will contain similar ingredients that have been proven to enhance performance and help to provide a boost in energy. Here are some of the most common ones to look for, plus the doses that research actually supports:

• Beta-alanine 

What it does: Delays muscle fatigue (you might feel a tingling sensation, totally normal)

Effective dose: 3-6 grams daily for 4-10 weeks, 1.2 grams for maintenance

• Citrulline malate 

What it does: Increases nitric oxide levels, improves blood flow to muscles, improves heart health

Effective dose: 8g about 1 hour before exercise

• Creatine

What it does: Increased strength, increased performance

Effective dose: 3-5g daily

• Caffeine

What it does: Boosts energy, improves focus, increases fat burning

Effective dose: 150-300mg (depending on tolerance)

• Taurine

What it does: Improved anaerobic and aerobic performance, enhanced recovery

Effective dose: 1-3g taken 1-3 hours before exercise

• Tyrosine

What it does: Reduced fatigue, improved exercise performance

Effective dose: 100-150 mg per kg of bodyweight

• Arginine

What it does: Increases lean body mass, improve body composition, improves blood flow

Effective dose: 0.15g/kg of bodyweight taken 1-1.5 hours before exercise

• Carnitine

What it does: Reduces oxidative stress, reduces exercise induced muscle damage

Effective dose: 2g daily

Not every pre-workout supplement will contain every single one of these ingredients, but most will contain a combination of the substances listed above.

Special Considerations for Certain Groups

Regardless of whether or not a pre-workout supplement is high quality and safe to consume, there are certain populations who should avoid taking this supplement altogether. 

• Pregnant or breastfeeding- Caffeine and stimulants should be limited or avoided entirely while pregnant. Excess caffeine intake can increase potential risks such as miscarriage, low birth weight, and fetal development concerns.

Too much caffeine while breastfeeding can cause increased fussiness and irritability in the baby, along with sleep disturbances.

• Under 18– Because there’s not enough research on caffeine’s effects in kids and teens. It’s recommended that those aged 12–17 stay under 100mg per day, and children under 12 avoid it completely.

• Sensitive to Stimulants– If you experience side effects like jitters, sleep issues, or digestive upset, it’s best to avoid pre-workouts, or try a stim-free version without caffeine.

• Pre-existing Health Conditions– Pre-workouts can be risky if you have underlying conditions like heart issues, high blood pressure, or anxiety. Common ingredients like creatine may also worsen digestive problems such as IBS.

My Pre-Workout Safety Picks

Transparent Labs BULK – Clean, Balanced, and My Go-To

This is my pre-workout of choice because it is a product that uses clean ingredients, does not contain any proprietary blends and contains clinically dosed ingredients.  

I personally love that this formula contains 200mg of caffeine. It’s enough to experience a noticeable energy boost, without being too much resulting in jitters and an energy crash.

I also appreciate the use of stevia over artificial sweeteners, which makes it easier on my stomach. 

With just 9 clinically backed ingredients and third-party testing, it’s a great pick if you care about quality and purity.

• Find my full in-depth review of Transparent Labs BULK

4Gauge – Simple, Clean, and Beginner-Friendly

4Gauge is a budget-friendly pre-workout with clean, minimal ingredients and clinical doses where it counts. 

With a moderate caffeine level, it’s a great fit for anyone new to pre-workouts or looking for a milder, everyday option.

• Find my full in-depth review of 4Gauge

Legion Pulse – Clean, High-Stim Pre-Workout

Legion Pulse is a solid pick if you want a stronger energy boost. It packs higher caffeine, clinically dosed ingredients, and is third-party tested for safety. 

With 19 naturally sweetened flavors, it’s a clean and customizable option for those who can handle more stimulants.

• Find my full in-depth review of Legion Pulse

FAQ Section

Is Pre-Workout Bad For Your Heart?

Pre-workout supplements with a reasonable amount of caffeine (between 150-300 mg) are considered safe with no negative heart effects for healthy individuals. However, using a high stim pre-workout with pre-existing heart conditions can increase your risk of adverse health events and should be avoided.

How Much Caffeine is Too Much?

The FDA says up to 400mg a day is safe for most adults (that’s about 4 cups of coffee). But everyone reacts differently. Some people feel side effects at much lower doses.

Can I Take Pre Workout Everyday?

While you can choose to consume a pre-workout on a daily basis, it’s a good idea to take breaks. Using it daily can build up your tolerance, meaning you’ll need more caffeine to feel the same effects, and you might become dependent on it for energy.

Can I Take Pre-Workout on an Empty Stomach?

Yes, and it may even kick in faster. But for some people, this can cause nausea, jitters, or stomach discomfort, especially with high caffeine doses.

What Time Should I Stop Taking Pre-Workout?

If your pre-workout contains caffeine, you shouldn’t take it within 6 hours of going to bed. If you’re sensitive to caffeine, you may need to avoid a pre-workout 8 hours before bedtime, since it could easily disrupt your sleep.

Are Stim-Free Pre-Workouts Effective?

Absolutely. While they don’t give you that caffeine buzz, they still boost performance using ingredients like citrulline, beta-alanine, and creatine. Great for anyone avoiding stimulants or already maxed out on caffeine for the day.

References

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Saldanha LG, Dwyer JT, Hardy CJ, MacKay DJ. Perspectives on the Use of Proprietary Blends in Dietary Supplements. J Nutr. 2023 May;153(5):1305-1308. doi: 10.1016/j.tjnut.2023.03.035. Epub 2023 Mar 31. PMID: 37004873; PMCID: PMC10196566.

Ghusn W, Naik R, Yibirin M. The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review. Cureus. 2023 Dec 29;15(12):e51299. doi: 10.7759/cureus.51299. PMID: 38288206; PMCID: PMC10822749.

Arnold AR, Chassaing B. Maltodextrin, Modern Stressor of the Intestinal Environment. Cell Mol Gastroenterol Hepatol. 2019;7(2):475-476. doi: 10.1016/j.jcmgh.2018.09.014. Epub 2018 Oct 17. PMID: 30827413; PMCID: PMC6409436.