The Best Pre-Workout Supplements for Weight Loss

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Exercise plays a key role in getting you in shape, but occasionally we need an extra boost to get us to the gym and help us power through. That’s where pre-workout supplements come in. These supplements are designed to provide you with the energy, focus and endurance you need to maximize your workout potential, burn more calories and pursue your weight loss goals.

When choosing a pre-workout supplement for weight loss, it’s important to pay attention to the ingredients and their dosages. Look for powders that are calorie-free and contain ingredients like caffeine, green tea extract. beta-alanine, citrulline malate or carnitine. 

In this article, we are breaking down our top picks for the best pre-workout powders to help your weight loss journey. We will review the key ingredients and their dosage levels, nutrition facts, the different flavor options available and anything else you need to know to find the best product to suit your needs.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Best Pre-Workout Supplements for Weight Loss:

• Strongest Pre-Workout for Weight Loss: Transparent Labs BULK Black
• Best Pre-Workout for Beginner's Weight Loss: XWerks Ignite
• Best Pre-Workout for Men’s Weight Loss: Legion Pulse
• Best Pre-Workout for Women’s Weight Loss: Legion Forge
• Best Nootropic Pre-Workout for Weight Loss: Onnit Alpha Brain
• Best Natural Pre-Workout for Weight Loss: Transparent Labs Lean
• Best Non-Stim Pre-Workout for Weight Loss: Gainful Pre-Workout, Caffeine-Free
• Best Pre-Workout for Cardio Weight Loss: Crazy Nutrition Intensive Pre-Train
• Best Tasting Pre-Workout for Weight Loss: EBOOST POW

Strongest Pre-Workout for Weight Loss: Transparent Labs BULK Black

Key features and specs:

• Key ingredients: Caffeine anhydrous (275 milligrams), citrulline malate (8,000 milligrams), beta-alanine (4,000 milligrams), betaine anhydrous (2,500 milligrams), taurine (1,300 milligrams), L-tyrosine (1,000 milligrams), AlphaSize alpha-GPC (300 milligrams), L-theanine (200 milligrams), theobromine (50 milligrams), Astragin (50 milligrams), Infinergy dicaffeine malate (30 milligrams), boron (3 milligrams)
• Nutrition facts per serving: 0 calories, 0 grams carbs, 0 grams sugar
• Sweeteners: Stevia extract
• Flavors: Cherry Kiwi, Blue Raspberry, Peach Mango, Sour Gummy, Black Cherry
• Price per serving: $1.83 ($1.65 with subscribe and save)
• Subscription: Monthly subscription, 10% savings

Why I picked it:

Transparent Labs BULK Black is a more caffeinated version of Transparent Lab’s flagship Bulk pre-workout powder, containing an additional 100 milligrams of caffeine per serving for a grand total of 305 milligrams per serving. This supplement also includes key performance enhancing ingredients such as citrulline malate, beta-alanine, betaine and taurine. This combination of ingredients is ideal for bodybuilders and athletes who are looking to build some high-quality muscle in the gym and help fuel their training sessions.

Many pre-workout supplements contain somewhere between 100 and 200 milligrams of caffeine per serving, but if you’re someone who works out first thing in the morning and really needs a boost of energy, Transparent Labs BULK Black can be the key to having successful sweat sessions in the early hours. Just be sure when you’re taking this supplement you don’t do so later in the day, as the high caffeine content may lead to difficulty falling asleep later.

Related Post: Unleash Your Strength: A Comprehensive Guide to the Strongest Pre-Workouts on the Market

What we love:

• Each scoop contains 17 grams of clinically dosed ingredients
• Artificial ingredient-free
• Third-party tested for composition and purity
• Five delicious flavor options available

What to consider:

• The 305 milligrams of caffeine per serving may be too intense for some users

Best Pre-Workout for Beginner's Weight Loss: XWerks Ignite

Key features and specs:

• Key ingredients: Caffeine anhydrous (150 milligrams), Rhodiola (500 milligrams), DMAE Bitartrate (200 milligrams), L-citrulline malate (3,000 milligrams), L-tyrosine (2,000 milligrams), CarnoSyn beta-alanine (1,500 milligrams), BioPerine black pepper extract (five milligrams)
• Nutrition facts per serving: 0 calories, 0 grams carbs, 0 grams sugar
• Sweeteners: Sucralose
• Flavors: Green Apple, Orange, Blue Raspberry, Watermelon
• Price per serving: $1.63 ($1.55 with subscribe and save)
• Subscription: Monthly subscription, 5% savings

Why I picked it:

Some people just need a little boost of caffeine before their workout, which is easily found in nearly all pre-workout supplements. Others, such as athletes, want a supplement that does a little more, which is where XWerks Ignite comes in. This potent powder contains:

• L-citrulline malate, a nitric oxide enhancer that can potentially improve exercise performance (15)
• Beta-alanine, which can delay the onset of neuromuscular fatigue (16), allowing athletes to work out harder for longer periods of time
• L-tyrosine and rhodiola which can potentially help alleviate stress responses (17)(18)

Another benefit of XWerks Ignite is that it’s sweetened with sucralose, and is therefore calorie- and sugar-free. If you’re an athlete in the off-season with body recomposition goals, then I don’t think you can go wrong with choosing XWerks Ignite as a pre-workout supplement for weight loss.

What we love:

• Contains an added micronutrient complex (calcium, magnesium, vitamin B6, vitamin B12)
• Free of sugar, carbohydrates and calories
• Moderately priced option

What to consider:

• Uses artificial flavoring and sweeteners (sucralose)

Best Pre-Workout for Men’s Weight Loss: Legion Pulse

Key features and specs:

• Key active ingredients: Caffeine (350 milligrams), L-citrulline DL malate 2:1 (8 grams), beta-alanine (3.6 grams), alpha-GPC (300 milligrams), betaine (2.5 grams), L-theanine (350 milligrams)
• Nutrition facts per serving: 10 calories, 5 grams carbohydrates, 0 grams sugar
• Sweeteners: Erythritol, stevia extract
• Flavors: Apple Cider, Arctic Blast, Blood Orange, Blueberry Lemonade, Cherry Limeade, Fruit Punch, Green Apple, Grape, Mojito, Peach Ring, Piña Colada, Pink Lemonade, Rainbow Sherbert, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Blue Raspberry, Watermelon, Tropical Punch, Frosted Cranberry
• Price per serving: $2.25 ($2.02 for monthly subscribers)
• Subscription: Subscribers save 10%

Why I picked it:

Legion Athletics Pulse pre-workout is one of several pre-workout products offered by Legion Athletics. We recommend this pre-workout for men because it includes ingredients that support muscle strength and stress relief. A few key ingredients that the formula includes are:

• Caffeine for a massive burst of energy and focus (350 milligrams)
• Beta-alanine for endurance and performance (10)
• Citrulline malate for muscle performance and recovery (20)
• Alpha-GPC for improved focus and physical performance (34)
• L-theanine for stress relief (8)

Pulse is available 20 flavors inspired by candies and fruity beverages. Though the per-serving cost is above $2.00, making it pricier than many other pre-workouts, it's formula and dosing are spot-on for men who want are in a cutting phase and are willing to spend a little more for a packed formula.

For men who workout in the evening, Legion also offers a stim-free version of Pulse. Stimulant-free pre-workout supplements won't directly help you lose weight, but they are a great option for individuals with weight loss goals because they won’t interfere with your normal sleep schedule. This is relevant because of the correlation between sleep quality and weight loss, with one study finding that better sleep was associated with greater weight and fat loss (11). If you train in the evening, then I would definitely consider trying out this product instead of the caffeinated version of Pulse and seeing if your sleep improves.

What we love:

• Well-dosed formula
• Third-party tested for purity by Labdoor
• Caffeinated and non-stim versions available
• 20 flavor options (eight flavors for non-stim version)

What to consider:

• No ingredients specifically included for weight loss
• Expensive

Best Pre-Workout for Women’s Weight Loss: Legion Forge

Key features and specs:

• Key ingredients: Calcium HMB (2,500 milligrams), Calcium (338 milligrams), Citicoline (250 milligrams), Yohimbine (10 milligrams)
• Nutrition facts: 0 calories, 0 grams carbs, 0 grams sugar
• Sweeteners: N/A
• Flavors: N/A
• Price per serving: $1.11 ($1.00 with subscribe and save)
• Subscription: Monthly subscription, 10% savings

Why I picked it:

Legion Forge is our top choice for the best pre-workout for women’s weight loss because its calorie-free and is formulated to promote fat metabolism. The main ingredient in Forge is 10 milligrams of yohimbine, a naturally occurring substance found in the bark of the yohimbe tree that’s been shown to accelerate fat loss by mobilizing the body’s fat stores to be used as energy (37). Legion claims that yohimbine helps “take the brakes off” of fat loss so your body’s natural fat-burning chemicals can work more effectively. 

However, be sure to note that this product is meant to be taken while in a fasted state. This is because elevated insulin levels, which occur after eating a meal, will completely negate yohimbine’s potential weight loss effects (38). This makes this product a fantastic pre-workout supplement option for women who train in the morning before breakfast. This way the individuals will have gone around 10 to 12 hours without eating, which is the amount of time necessary to be considered fasted (39).

Another reason we chose Forge as the best pre-workout for women’s weight loss is that this product is completely caffeine-free. This makes this product a great option for women who want to use a pre-workout as part of their weight loss program, but want to avoid the jitters and anxiety that can come with a highly caffeinated pre-workout powder designed for 200+ pound men. What’s replacing the caffeine is 250 milligrams of citicoline, which is a chemical that increases the neurotransmitter acetylcholine (40). Research shows that supplementation with citicoline improves focus and performance in a similar manner to caffeine, making it great for those early morning training sessions (41).

Related Post: Best Pre-Workout Supplements for Women

What we love:

• Caffeine-free dual pre-workout and fat-burner formulation
• HMB will help preserve lean muscle mass when training fasted
• Artificial ingredient free

What to consider:

• Designed to be used in a fasted state
• Effective serving size will vary based on your body weight

Best Nootropic Pre-Workout for Weight Loss: Onnit Alpha Brain Pre-Workout

Key features and specs:

• Key ingredients: Noogandha (225 milligrams), L-citrulline (2,400 milligrams), AlphaSize (125 milligrams), beta-alanine (2,400 milligrams), caffeine anhydrous (200 milligrams), Dynamine (50 milligrams)
• Nutrition facts: 0 calories, 0 grams carbs, 0 grams sugar
• Sweeteners: Stevia glycoside
• Flavors: Yuzu Peach, Tiger’s Blood
• Price per serving: $3.00, ($2.55 with subscription)
• Subscription: Subscribe and save 15%

Why I picked it:

Onnit’s Alpha Brain is a line of nootropic supplements that are formulated to improve your focus, memory and processing speed. Alpha Brain pre-workout is a combination of nootropics, amino acids and caffeine that are meant to give you both a cognitive and energy boost before your workout.

A unique feature that sets Alpha Brain pre-workout above the competitors is the amount of trademarked ingredients in the formula. Three of the active ingredients in Alpha Brain—Noogandha, Alphasize, Dynamine—are trademarked which means they’ve undergone independent clinical testing at their specific doses for safety and effectiveness. Noogandha is a concentrated ashwagandha extract that can reduce the effects of stress on your cognitive function, your physical body and your hormone balance when you take between 225 and 400 milligrams daily (1). Alpha Brain has 225 milligrams.

AlphaSize is a branded version of A-GPC, which is a part of your body’s growth hormone production process. The research showed that a single 600 milligram of AlphaSize about 90 minutes before your workout increases your body’s growth hormone production after you workout (2). However, Alpha Brain has a small dose of AlphaSize at 125 milligrams, so your results may vary.

Dynamine works by blocking neurotransmitters that make you feel fatigue. This is similar to what caffeine does in your brain; however, studies suggest that Dynamine does not have the same negative side effects as caffeine like disrupted sleep or jitteriness (3). Another study showed that people who took 150 milligrams of caffeine paired with 100 milligrams of Dynamine had a higher performance boost than people who took 300 milligrams of caffeine alone (4). Alpha Brain has 200 milligrams of caffeine and 50 milligrams of Dynamine.

These ingredients together can give you more energy and focus during your workout, which can lead to more calories burned during and after your workout. Paired with a balanced diet, you should be on track to meet your weight loss goals.

What we love:

• Nootropic-based formula which is designed to give you a cognitive boost for mental clarity (5)
• Clinically effective doses of most active ingredients (excluding AlphaSize)
• Formulated to give you a mental and physical boost simultaneously so that you can maximize your workout and burn more calories
• Subscribers get a 15% discount

What to consider:

• Only two flavors available

Best Natural Pre-Workout for Weight Loss: Transparent Labs Lean

Key features and specs:

• Key ingredients: Citrulline malate (6,000 milligrams), beta-alanine (2,000 milligrams), betaine anhydrous as BetaPure (1,500 milligrams), acetyl L-carnitine HCl (1,000 milligrams), choline birtartrate (500 milligrams), L-theanine (100 milligrams), PurCaf organic caffeine from green coffee bean (180 milligrams), theobromine (50 milligrams), BioPerine (5 milligrams), huperzine A (100 micrograms)
• Nutrition facts per serving: 5 calories, 1 gram carbs, 0 grams sugar
• Sweeteners: Stevia extract
• Flavors: Strawberry Lemonade, Sour Grape, Fruit Punch, Sour Peach, Blue Raspberry, Green Apple, Orange, Tropical Punch
• Price per serving: $1.67 ($1.50 for subscribers)
• Subscription: Save $5 + free shipping

Why I picked it:

Transparent Labs Lean is our choice for the best all-natural pre-workout for weight loss because it contains multiple ingredients that may help burn fat and is 100 percent artificial ingredient-free.

What separates Transparent Labs Lean from a traditional pre-workout powder is the inclusion of key fat-burning ingredients like acetyl L-carnitine, chromium picolinate and the mineral zinc, all of which have may aid in weight loss (42). Furthermore, the formula contains everything else you would expect in a high-quality pre-workout supplement: 180 milligrams of caffeine, 6,000 milligrams of citrulline malate, 2,000 milligrams of beta-alanine and 1,500 milligrams of betaine anhydrous.

It’s important to note that Transparent Labs Lean by itself isn’t a magical weight loss solution. Healthy and sustainable weight loss is a combination of a well-balanced diet, routine exercise and quality sleep. If you're currently in a weight loss phase, then Transparent Labs Lean may provide a boost to your efforts, but it's meant to supplement a well-rounded weight loss program.

I highly suggest choosing either the Strawberry Lemonade or the Tropical Punch flavors, as those are two of my personal favorites. I like that Lean is only sweetened with stevia and therefore isn’t as sweet as other pre-workout powders on the market that contain sucralose, aspartame or acesulfame potassium.

What we love:

• Contains multiple ingredients that may help with weight loss efforts
• Informed Choice certified
• Eight flavors to choose from
• Artificial ingredient free

What to consider:

• Costs $1.67 per serving
• Some may not like the aftertaste of stevia

Best Non-Stim Pre-Workout for Weight Loss: Gainful Pre-Workout, Caffeine-Free

Key features and specs:

• Key ingredients: (Based on tester’s personalized formula) L-Citrulline DL-Malate 2:1 (4,000 milligrams), creatine monohydrate (3,000 milligrams), beta alanine (1,500 milligrams), leucine (1,000 milligrams), isoleucine (500 milligrams), valine (500 milligrams)
• Nutrition facts per serving: 5 calories, <2 grams of sugar
• Sweeteners: Stevia leaf extract
• Flavors: Watermelon, Strawberry Lemonade
• Price per serving: $1.86 per serving
• Subscription: Monthly subscription required

Why I picked it:

Gainful Pre-Workout is another pre-workout powder that I can personally attest to. The excellent-tasting Watermelon flavored mix (also available in Strawberry Lemonade) can be formulated without caffeine if you’re looking for a stim-free pre-workout that will still jumpstart your weight loss. You can also choose to include or exclude 3,000 milligrams of creatine from your personalized mix. Gainful Pre-Workout is safe for vegans, naturally sweetened with stevia plant extract and free of artificial flavors. Best of all, you get solid, clinically-proven dosages of the ingredients that matter: Like many other non-stim pre-workouts, the key ingredients in Gainful are beta-alanine, L-taurine and citrulline malate.

Beta-alanine can increase the power output from your muscles (16), which puts more stress on them and can cause injury. But at the same time, L-taurine limits the damage your muscles experience (19), while citrulline malate can help your muscles recover faster (20). The result is more power, heavier lifting and more calories burned. Gainful contains what matters most in a pre-workout, and excludes the ingredients that can hinder weight loss, like carbs or added sugars. I also enjoy the subscription model of Gainful, allowing you to place your order once and never worry about running out. Just note that you automatically opt into subscribing when you make a purchase from Gainful.

Related Post: Gainful Protein Powder Review

What we love:

• Clinically-proven doses of evidence-backed ingredients
• Delicious flavors
• Free of artificial ingredients and added sugars
• Stimulant-free formula is good for evening workouts

What to consider:

• A pricier pre-workout that automatically enrolls you in a monthly subscription

Best Pre-Workout for Cardio Weight Loss: Crazy Nutrition Intensive Pre-Train

Key features and specs:

• Key ingredients: Citrulline malate 2:11 (7,000 milligrams), beta alanine (2,500 milligrams), betaine anhydrous (1,800 milligrams), L-taurine (1,000 milligrams), En-Xtra alpinia galanga (100 milligrams), KSM-66 ashwagandha (300 milligrams)
• Nutrition facts per serving: 0 calories, 0 grams carbs, 0 grams sugar
• Sweeteners: Sucralose
• Flavors: Green Apple, Fruit Punch (caffeinated), Blue Raspberry (caffeinated)
• Price per serving: $2.17, $2.99 for Green Apple flavor ($1.52 for subscribers, $2.10 for subscribers to Green Apple flavor)
• Subscription: Deliveries every month, every 5 weeks, every 6 weeks, every other month, every 3 months, every 4 months or every 6 months

Why I picked it:

If your goal is weight loss, then it’s essential to establish a calorie deficit, meaning you're burning more calories than you are consuming. That being said, this doesn’t mean you need to go on an extreme diet or starve yourself to achieve your body composition goals. In addition to consuming fewer calories, you can also move more. One of the best ways to burn calories is to increase your cardio. If you’re in the market for a supplement to enhance your training, then we’ve chosen Crazy Nutrition’s Intensive Pre-Train, specifically the caffeine-free Green Apple flavor, as our top pick for the best pre-workout for cardio-based weight loss.

This supplement has everything you need to boost your cardio performance and help you burn the extra calories necessary to promote weight loss. In addition to some key active ingredients like citrulline malate, beta-alanine and betaine anhydrous, which enhance athletic performance (12), this product contains all of the B vitamins, which support your metabolism and are necessary for energy production within the body (13). 

We also like that the Green Apple flavor is stimulant-free, since many people pursuing their weight loss goals also use highly caffeinated fat burner supplements. This product will help to ensure that you aren’t consuming more than the recommended daily dose of 400 milligrams of caffeine (14). So if your goal is weight loss, and your preferred form of exercise is cardio, then definitely consider giving Crazy Nutrition’s Intensive Pre-Train a try.

What we love:

• Includes 12 active ingredients in addition to a handful of vitamins and minerals
• Caffeine-free pre-workout supplement
• Vegan and vegetarian-friendly formula
• Calorie free

What to consider:

• Only one stim-free flavor option available, Green Apple
• Expensive price point

Best Tasting Pre-Workout for Weight Loss: EBOOST POW

Key features and specs:

• Key active ingredients: L-theanine (200 milligrams), beta-alanine (1.6 grams), 5-HTP (40 milligrams), DMAE (130 milligrams), n-acetyl-l-tyriocine (600 milligrams)
• Nutrition facts per serving: 40 calories, 7 grams carbohydrates, 2 grams sugar
• Sweeteners: Organic cane sugar, rebaudioside A (from Stevia Leaf Extract)
• Flavors: Berry Melon, Tropical Punch, Blue Raspberry
• Price per serving: $1.65 ($1.32 for monthly subscribers)
• Subscription: Subscribers save 10-20% (depending on frequency of delivery) + free shipping

Why I picked it:

Some pre-workout powders come in flavors that are downright unpalatable, making it difficult to want to take them before a workout. If you prefer a pre-workout supplement that’s not only great for fueling your workout, but also prevents the post-energy crash and comes in great flavors, EBOOST POW pre-workout is our recommendation. Reviews on EBOOST’s website rave about the flavors of this pre-workout, which has an impressive 4.9/5 stars. “The taste of this is just right—not too sweet or artificial. It's easy to mix in, and I enjoy it daily,” writes one reviewer.

Another says, “I love the flavor and how there is no bad aftertaste.” The use of real cane sugar (only two grams per serving, fret not) helps to lend a more authentic taste to this pre-workout. While some sugar alcohols may be calorie- and carbohydrate-free, they can leave consumers with an off-putting aftertaste, and EBOOST POW uses only stevia and real sugar as sweeteners. Available in three naturally flavored options, POW is a go-to for anyone who tends to be picky about the taste of their pre-workout.

What we love:

• Reviewers report no jitters or crash after taking this pre-workout
• Includes amino acids, l-theanine and other beneficial ingredients
• Sugar alcohol-free pre workout

What to consider:

• Effervescence may bother some
• Contains two grams of sugar and seven grams of carbs

What Are Weight Loss Pre-Workouts?

There really aren’t many pre-workout powders on the market that are specific to weight loss. That being said, a powerful pre-workout can be an effective weight loss tool because it helps to support your weight loss goals. These supplements are formulated to increase your energy levels, focus and drive during training, which can help individuals work harder and therefore burn more calories and fat throughout their workouts.

Pre-workout supplements for weight loss are especially effective when you’re in a caloric deficit, meaning that you are burning more calories than you are consuming. While this is necessary for weight loss, it's common to experience a decrease in energy levels during this caloric restriction (21). This is because your body is attempting to decrease its energy expenditure as a result of the lower caloric intake. This drop in energy may reduce your will to workout and can make it difficult to even want to drive to the gym, let alone work hard once you’re there. This is where a high-stim pre-workout supplement really shines. These highly caffeinated products can help to provide the energy and focus you need to still attack your workouts.

This combination of a healthy diet and exercise is a fantastic weight loss strategy and can not only help you lose weight, but also help maintain your weight loss once you have hit your target body weight (22). Some common ingredients you may want to look for in a pre-workout supplement for weight loss include caffeine, green tea extract, L-carnitine and possibly other stimulants like synephrine HCl, also known as bitter orange. These ingredients have potential metabolism boosting effects outside of allowing you to train harder in the gym.

Related Post: The Best Cardio Exercises for Fat and Weight Loss

Pre-Workout for Weight Loss Ingredients

Here is a list of the common pre-workout ingredients found in supplements designed for weight loss.

Caffeine

Caffeine is one of the most common ingredients found in pre-workout products to provide users with the energy boost they need during training. It can also be an effective weight loss tool for a variety of different reasons. The first is its ability to stimulate the central nervous system leading to improvements in focus, performance and endurance through a reduced perception of fatigue (23). This means that you will still have the energy and drive you need to power through your workouts. Additionally, when caffeine is consumed in a high enough dose, it can act as an appetite suppressant. This may help to reduce the total amount of calories consumed throughout the day and help to aid your weight loss endeavors (24).

Just remember that when you are consuming a highly caffeinated pre-workout, it’s important to monitor your total daily caffeine consumption, including the amount ingested through other dietary sources like coffee, tea and soda. The recommended max daily allowance of caffeine for adults is 400 milligrams per day, and going above this limit may negatively impact the quality of your sleep (25).

L-Carnitine

Carnitine is an ingredient that’s commonly found in fat burner pre workouts and also sometimes included in pre-workout powders. It has been shown to help with weight loss by transporting excess body fat to our cells to be utilized as energy (26). A recent 2020 meta-analysis looked at 37 randomized controlled clinical trials and concluded that L-carnitine supplementation provided a modest reduction in body weight (27). They found that the combination of carnitine with a high-protein diet led to a substantial reduction in body fat through the preservation of lean muscle mass. This is due to the fact that when in a caloric deficit, the body must get the extra energy it needs through the utilization of excess energy stores such as body fat and muscle. A diet high in protein, along with L-carnitine supplementation, helps to prevent the breakdown of lean muscle in favor of using excess body fat for energy.

Green tea extract

Green tea extract contains a number of different beneficial compounds including caffeine, catechins such as epigallocatechin gallate (EGCG), antioxidants and polyphenols (28). This ingredient has been shown to have a positive effect on both weight loss and weight management through increasing metabolism and helping to break down excess body fat for energy (29).

Synephrine HCl

Synephrine HCl is a stim ingredient commonly found in fat-burner supplements and pre-workout powders that became popular due to the 2004 ban on ephedra by the FDA. This is because synephrine has been shown to help increase metabolism and enhance fat oxidation (30). However, this ingredient's similarity to ephedra has led it to some controversy, as it has been shown to have some potential negative side effects (31). If you have a heart condition or high blood pressure then you should consult with your primary healthcare provider before taking a supplement containing this ingredient. Also note that synephrine is a banned substance by the NCAA and not suitable for collegiate athletes (32).

L-tyrosine

L-tyrosine is a non-essential amino acid that’s the precursor to the “feel good” hormone dopamine. Consuming L-tyrosine prior to a workout has been shown to improve feelings of well-being and result in a reduced sense of fatigue (33). Although we usually think of workouts as stress relieving, intense cardio and resistance training sessions put the body under a significant amount of strain. L-tyrosine can help alleviate some of these stressors and improve your workout potential.

Alpha-GPC

Alpha-GPC is an ingredient that has been shown to improve both mental and physical performance at a dose of 200 milligrams (34). This is accomplished through alpha-GPC’s ability to prevent exercise induced reductions in acetylcholine levels, which is the brain’s primary neurotransmitter molecule.

How Does Pre-Workout Help With Weight Loss?

Fat burning pre-workout products can help with weight loss in several ways, including:

Increased metabolism

Many pre-workouts contain ingredients such as green tea extract, caffeine and synephrine which have been shown to increase thermogenesis (35). Thermogenesis is the process of converting stored body fat into heat energy which helps to increase your caloric burn and potentially aid weight loss.

Appetite suppression

Some pre-workout products contain ingredients that can help to reduce appetite, such as caffeine and synephrine HCl. When you feel less hungry, you are less likely to overeat during meals and therefore may consume less calories throughout the day.

Enhanced fat oxidation

Fat oxidation is a fancy way of saying “the body is converting excess body fat into energy.” Pre-workout supplements that contain ingredients like L-carnitine can enhance fat oxidation by helping to transport fatty acids into cells to be used for energy (36). By increasing this fat utilization for energy, the body may be able to burn more calories throughout the day.

Improved focus

Many pre-workout supplements for weight loss include ingredients like alpha-GPC, tyrosine and choline that can help improve focus and mental drive. This can help individuals push harder in the gym and burn more calories during their workout.

Pre-Workout Precautions

Whenever you are looking to add a pre-workout supplement to your routine there are a few things you should consider. The first is that pre-workout supplements usually contain high levels of caffeine and other stimulants which can have potential side effects and risks. That’s why it’s important to always read the supplement facts label carefully and ensure you have an understanding of every ingredient and dosage level in the product. 

You also may want to start with a lower dose, such as a half-scoop serving size to assess your tolerance before consuming a full serving size. It’s also important to avoid taking these supplements close to your bed time because they can interfere with your sleep quality when taken within six to eight hours of going to sleep. If you do have any concerns about the safety and efficacy of a pre-workout supplement for weight loss, you can always speak with your primary healthcare provider to get their expert insight.

Finally, never dry scoop a pre-workout powder. Doing so poses the risk of inhaling and choking on the powder or absorbing too much caffeine in a short period of time.

How to Choose the Best Weight Loss Pre-Workout for You

When choosing between several options, consider the following factors. 

Caffeine content

Pre-workout supplements usually contain somewhere between 150 to 300 milligrams of caffeine per serving. It’s important to assess your tolerance to stimulants and find a pre-workout powder that will give you the kick you need without the unwanted negative side effects of a high caffeine dose such as anxiety, jitters, headaches and insomnia. If you are unsure of how the high levels of caffeine will affect you, start with a low dose to see how you feel.

Related Post: Coffee vs. Pre-Workout: Which Is Better For Your Gains?

Sweeteners

Many pre-workout powders contain artificial ingredients such as sweeteners like acesulfame potassium, sucralose and aspartame. If you prefer an all-natural pre-workout without artificial ingredients, then you should look for a powder that’s sweetened with stevia leaf or monk fruit extract.

Flavors

Pre-workout supplements often come in a wide array of delicious flavors. It’s important to find one that you enjoy to maintain consistency when using the product. You may also want to avoid supplements with artificial flavors and opt for products that contain natural flavors only.

Other ingredients

Pre-workout powders are such a unique class of supplements because they can vary significantly in the number of and types of ingredients between brands. If you have weight loss goals, then it may be smart to choose pre-workouts that include ingredients like carnitine and green tea extract that can both aid fat loss and boost performance in the gym.

Customer reviews

It’s always smart to read a few customer reviews on the pre-workout supplement for weight loss you are considering using. These reviews often provide valuable insight into how the product worked for people, the results you can realistically expect from using the product and the best flavor options to try. If possible, read reviews both on and off the brand’s official website to get the best perspective.

Cost

Remember that the price point of a supplement does not necessarily reflect the quality or the effectiveness of the product. Never overspend on the purchase of a supplement and be sure to consider your specific needs, goals and budget in order to make an informed decision about which product will provide you with the highest amount of value. If you have weight loss goals, it’s far more important to prioritize a healthy diet, resistance exercise and quality sleep over a pre-workout powder.

What to Avoid in a Pre-Workout for Weight Loss

The main thing you would want to avoid when looking for the best pre-workout supplement for losing weight is extra calories. So, be sure to avoid any pre-workout powders that include carbohydrates for energy such as dextrose or maltodextrin. You may also want to avoid products with artificial ingredients such as sweeteners, flavors or colors that are commonly found in pre-workout powders. Finally, it’s important to choose a product that has the right amount of caffeine. If you are new to pre-workout powders, then you may want to avoid any supplements that have a caffeine dose higher than 250 milligrams per serving.

Methodology: How We Chose the Best Pre-Workout Supplements for Weight Loss

I'm a certified sports nutrition coach and NASM certified personal trainer who has tried countless pre-workout supplement formulas. In addition to my own experience in the fitness and supplement industry, all of these pre-workouts earn high scores when put through our scoring algorithms for caffeinated and non-stim pre-workout supplements. These algorithms are based on a number of factors, including:

• Ingredients for energy: Common stimulant sources of energy in pre-workouts supplements are caffeine anhydrous, PurCaf, di-caffeine malate and theobromine. Common stimulant-free ingredients that support energy include taurine, eleuthero root, niacin and vitamins B6 and B12. We look for effective doses of these ingredients for energy.
• Ingredients for hydration: Hydration plays an important role in muscle performance and recovery. We give high scores in this category to formulas that contain sodium, potassium and/or coconut water powder (a natural source of potassium).
• Ingredients for endurance: Some pre-workout formula ingredients may boost mental and physical endurance during workouts when included in effective doses. These include beta-alanine, Carnosyn, ancient peat and apple extract, rhodiola rosea, L-carnitine, eleuthero root, astragalus root extract, Astragin and Senactiv. We look for effective doses of these ingredients for endurance.
• Ingredients for reduced muscle fatigue: We look for pre-workout formulas that have ingredients that have been shown to reduce muscle fatigue. Specifically, we look for formulas that include citrulline malate and beetroot.
• Ingredients for lean muscle support: We look for 11 ingredients in effective doses that support the growth of lean muscle. Some of these ingredients are backed by more research than others, and they are weighted accordingly in the score for this section. The ingredients are creatine, betaine, leucine, taurine, isoleucine, valine, zinc, vitamin B, BCAAs, boron and calcium.
• Ingredients for focus: Improved focus can add to the intensity and intentionality of your workout. Many ingredients in pre-workout formulas included for focus either aren't backed by studies or the studies show no effect. Still, we consider the inclusion and dosing of four common pre-workout ingredients in this category, though with a much smaller weight in the overall score. They include Alpha GPC, tyrosine, huperzine A and choline bitartrate.
• Cost per serving: While price isn't always indicative of quality or value, we do reward pre-workout supplements that are more affordable, though we give this category less weight than the others.
• Sweeteners: We consider research about common sweeteners when assessing which pre-workout formulas provide the least health risks to users.
• Certifications: Third-party testing for purity and potency is rewarded in a pre-workout product's score. The most important certification for pre-workout powders is Informed Choice Informed Sport. This certification is critical for athletes who might get drug tested for their sport.
• Bonus credits: Pre-workout supplements can earn small bumps in their overall score by including antioxidants, having sustainable packaging, no proprietary blends, all-natural ingredients, non-GMO ingredients and organic ingredients (where applicable).

We also receive input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.

Learn more about our nutrition and supplement review process, as well as our pre-workout testing methodology and stim-free pre-workout testing methodology. 

Weight Loss Pre-Workout FAQs

Do pre-workouts burn fat?

Most pre-workout powders are not designed to inherently burn fat. However, they will give you the energy you need to push your workouts at the gym and increase your daily caloric burn.

Does creatine in a pre-workout help you lose weight?

No, creatine in a pre-workout will not help you lose weight. In fact, it may even make you gain weight because creatine increases the amount of water that’s held in the muscles. While this isn’t the same as gaining body fat and is completely safe, if weight loss is your primary goal then creatine might not be the best supplement option.

Does pre-workout have calories?

Pre-workout supplements typically contain very few calories, if any at all. The primary ingredients of most pre-workout supplements are stimulants like caffeine, amino acids and other ingredients that can increase alertness and endurance. These ingredients are generally calorie-free or contain negligible calories.However, some pre-workout products might contain a small number of calories due to added flavorings or sweeteners, especially if they come in a flavored powder or liquid form. 

Do pre-workouts break a fast? 

Pre-workouts will break an intermittent fast because they do contain calories, even if they are minimal. If your primary goal is to maintain a strict fast, choosing a pre-workout supplement with zero calories would be your best option.

Takeaway: Are Pre-Workouts Worth It for Weight Loss?

Taking a pre-workout supplement during a weight loss phase may help you to achieve your health and fitness goals more quickly than with diet and exercise alone. However, these supplements are not specific for weight loss and won’t magically help to drop the numbers on the scale. What they can do is give you the kickstart you need to get to the gym and help you crush your workout when you get there. 

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

Prices are accurate and items in stock as of publish time.

Expert Contributors:

Chris Mohr, RD and Ph.D.

Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Eddie Jo, Ph.D.

Eddie Jo is a professor of exercise physiology and the director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake and technologies for the optimization of human health and performance, energy metabolism, body composition and endocrine function.

Tim Ziegenfuss, PhD, CSCS, FISSN

Tim Ziegenfuss is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition, steering the field toward higher standards. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

Jenevieve Roper, Ph.D, CSCS.

Dr. Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

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