The majority of people I work with will always seek advice on a high quality post-workout protein supplement. And while this is the first thing I make sure they take after muscle-burning CrossFit workouts, I always try to encourage them to invest in a pre-workout supplement as well.
Yes, it's arguably more important to recover faster and help your muscles heal and rebuild, but many of my clients are totally surprised at how much better they can perform during CrossFit classes.
Over the years, I've seen the good, the bad, and the horribly bad pre-workout supplements on the market.
So, our team here at Total Shape decided to put together a list of pre-workout supplements that we generally recommend to our customers.
Our Best Pre-Workouts for Crossfit (March 2023)
1 - Gorilla Mode Pre Workout for CrossFit ( editor's choice )
CrossFit requires an incredible amount of physical strength, stamina, and mental toughness, which is why Gorilla Mode is your best bet.
The full clinical dose of L-Citrulline in this pre-workout helps increase nitric oxide levels, thereby increasing muscle oxygenation and nutrient delivery to your muscles so you can perform high volume, weight heavy and high power .
Additionally, citrulline aids in muscle recovery by removing waste products such as lactate and ammonia that contribute to muscle fatigue.
Additionally, the combination of potent stimulants and high-dose nootropics can improve mental acuity, focus, and overall mood while supporting the benefits of creatine.
- A good pre-workout contains full clinical doses per serving
- It offers the best value for money
- Supports intense workouts
- Promotes faster recovery
- Mixture with water may become lumpy if not consumed quickly
After an hour of pre-workout consumption in Gorilla Mode, I felt a surge of energy and stamina. My recovery time between sets decreased dramatically and I doubled my rep max per set without feeling any jitters or nausea.
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2 - Transparent Labs Bulk Pre-Workout
Transparent Labs Bulk Pre-Workout is designed for athletes and gym goers looking to build more lean muscle mass.
This pre-workout product claims to help with that by providing testosterone-boosting vitamins and minerals, which also help with muscle recovery.
Other than that, users can expect improved mental focus, motivation, and energy with the nootropics added to this supplement.
BULK also contains nitric oxide boosters and ergogenic aids that will amplify your strength, endurance and muscle pumps during training.
Looking at reviews online, many users said that this pre-workout supplement helped them finish stronger during their workouts.
- Increases testosterone levels to promote muscle growth and aid recovery
- Improves physical performance
- Helps build more muscle
- Some flavors may taste strong
3 - Pre Lab Pro
This is the best pre-workout product that our team could agree on as one of the best pre-workout supplements for CrossFit training.
Due to the high intensity levels you need to maintain for CrossFit, you need to make sure your muscles are working at their maximum capacity. Otherwise, you could end up putting unnecessary pressure on them, increasing the risk of injury and pain.
One way to do this is to increase blood flow, which can be achieved through higher levels of nitric oxide (NO).
The good news is that Pre Lab Pro Pre-Workout contains a healthy dose of L-citrulline, which studies show can improve NO levels .
I see creatine monohydrate in many of the best pre workouts due to the benefits of increasing energy levels and endurance, as well as helping relieve muscle pain.
- Claims to increase NO for better pumps
- Contains creatine to increase energy and speed up recovery
- Stimulant-free, making it a good option for any time of day
- Vegan pre-workout supplement with natural ingredients
- You should take 4 capsules rather than a good pre-workout shake
The only thing to know is that this is not a pre-workout powder that you mix and enjoy before hitting the gym. You will have to swallow 4 capsules instead, which some of the reviews mentioned may be annoying.
4 - Jacked Factory Nitrosurge Pre-Workout
as its name suggests, the pre-workout Nitrosurge promises to boost your NO levels with its 3g of L-citrulline which has enough scientific evidence to support the claim .
This great pre-workout brings more energy and oxygen to your muscles to deliver better strength and awesome pumps.
Based on numerous review comments and the experience of Connor, our resident bodybuilder, this is a feature that has plenty of evidence to back it up.
- The main claim is that it can increase blood flow for better pumps
- Includes beta-alanine for more power and less fatigue
- The combination of caffeine and L-theanine can help with weight management
- Available in 3 tasty flavors (Cherry, Watermelon, Fruit Punch)
- Does not include creatine
Creatine is a pre-workout ingredient that generally ranks highly for CrossFit pre-workout. But the lack of creatine in this pre-workout powder is offset by the muscle pumps that many online reviews highlight.
Also, if you have blood pressure or heart problems, talk to your doctor before considering this pre-workout powder.
5 - Cellucor C4 pre-workout
Cellucor is a very popular brand in my gym, and I see a lot of men and women using it as their standard post-workout protein.
However, their pre-workout supplement is the product that stood out to me the most.
With the two primary goals of CrossFit being muscle strength and fitness, Cellucor pre-workout claims to address both of these goals by including creatine in its pre-workout supplement.
An interesting study showed that the effects of creatine build up over time, which is ideal for an aggressive training plan .
- Designed for the CrossFit athlete
- Contains creatine for more energy
- A good boost of vitamins linked to muscular endurance
- Possibly one of the largest selections of flavors
- Great subscription options at an affordable price
- Some ingredient amounts are hidden behind proprietary information
On the other hand, it has one of my pets, which hides behind exclusive pre-workout labels for some of the ingredients. Overall though, the positive reviews from reviewers convinced us to put this pre-workout powder on this best list.
6 - PRE WOD pre-workout
What stands out most about the PRE WOD pre-workout from a CrossFit perspective is the amount of beta-alanine amino acids it contains. According to Driven Nutrition, this works best for periods of high-intensity training that last 1-4 minutes.
There are countless reviews online in forums where people mention that they have seen a significant increase in potency. I did a test with my colleague Connor where we did the same workout routine a few days apart.
The time he used PRE WOD Pre-Workout he was able to lift more and do more reps than without it.
I also agree with many other user reviews that the pre-workout flavors available are quite refreshing and the powder is surprisingly easy to mix.
- A high dose of beta-alanine can increase muscle performance and endurance
- Includes caffeine from natural sources for better mental health
- Vitamin C boost to help improve nutrient delivery to muscles
- Many reviews say it is easy to mix
- The amount of stimulants means you have to be careful taking it later in the day
Although caffeine has a positive effect on your motivation for peak performance, just avoid taking this pre-workout supplement later in the day. I speak from experience with a sleepless night.
7 - Naked Energy Pre-Workout
No, it's not an invitation to get naked at the gym. Naked Energy is the smart brand behind this pre-workout, which claims to provide one of the cleanest supplements available.
This pre-workout contains a short list of active ingredients without the artificial bullshit so common to make things taste better.
The combination of beta-alanine amino acids and creatine is ideal for CrossFit and any other workout designed for muscle building goals. And these benefits are highlighted in many online reviews.
- Contains a protein blend of beta-alanine and creatine
- Contains no artificial or unnecessary ingredients
- A large amount of caffeine for a mental boost
- Good subscription discounts available
- Has a slightly bitter taste
The reason I don't use this pre-workout powder too often is that it tastes bitter and I just found it a bit difficult to swallow.
8 - Genius Pre Workout
The Genius brand has become very popular in the health supplement industry and has succeeded in creating a product line that covers a very wide range of benefits.
The main ingredients of his pre-workout are L-citrulline and beta-alanine, which are linked to better lifting power and less muscle fatigue, especially when taken over a period of several weeks .
I also like having this pre-workout available for when I go to workout later in the day because it's caffeine-free that could end up in a sleepless night.
- A healthy dose of L-citrulline and beta-alanine for endurance and muscle power
- Claims to work well for physical and mental performance
- Does not contain caffeine or other stimulants
- Comes with a 90-day money-back guarantee for a risk-free trial
- Mixing it in a shaker can be tricky and may require mixing
One thing I would agree with in some reviews is that it's not the easiest pre-workout powder to mix in a shaker.
9 - Battle Ready Pre-Workout
I admit the name and labeling appealed to me, but I was suspicious, because fancy marketing usually means pre-workout supplements are underdelivered.
However, Battle Ready Fuel Pre-Workout for CrossFit managed to surprise me when I started reading all the positive reviews.
Part of the official product description points out that “the energy boost comes from the essential amino acids beta-alanine and citrulline malate,” and my dietitian was able to point me to a study (5) that confirmed a link to exercise performance aerobic .
- Claims to boost energy for intense workouts with a combination of citrulline malate and beta-alanine
- An effective dose of caffeine to provide mental focus
- Contains Whey Isolate and Branched-Chain Amino Acids (BCAAs)
- Money-back guarantee means you can try it risk-free
- High dose of caffeine, so be careful with coffee consumption
The one thing about this pre-workout supplement is the high doses of caffeine. Although it is effective for fat burning and motivation, you have to be careful not to take it too late in the day.
Does Crossfit require a specific diet?
Yes, CrossFit exercises require a specific diet in order to help you get the most out of them. As a CrossFit athlete, you'll need lots of energy to boost your performance, and protein will be a key part of your recovery phase.
This means consuming plenty of healthy carbs and a protein shake to help repair and build new muscle fibers.
However, there is one type of protein in pre-workouts that can help boost exercise performance the most.
Creatine has been linked to increased production of ATP, which is basically the raw energy your muscles need. So if you really want to improve your success rate and performance, choose one of the above pre-workouts that contain creatine.
Adenosine triphosphate (ATP) is the most basic form of energy in your body's cells. It plays a fundamental role in metabolism and muscle function. Unfortunately, you can only store enough ATP for 8-10 seconds of high intensity exercise. After that, your body must produce new ATP to meet the demands of the activity.
- Rudy Mawer, sports nutritionist