What Makes a Clean Pre Workout

The interest in pre-workout supplements is exploding. According to a press release from last year, the pre-workout supplement industry is expected to grow by more than $10 billion by 2028. We’re becoming more and more invested in our health, and prioritizing fitness. With this comes an increased interest in clean products that support health without unnecessary, and sometimes harmful, ingredients. “Clean” pre-workout supplements are in demand, and for good reason. 

But, what defines a clean pre-workout and how can you differentiate “clean” from “dirty” in the world of pre-workouts? Let’s take a look. 

What Is a “Clean” Pre-Workout Supplement 

Let’s start by defining what is meant by the term “clean” with pre-workout supplements. In short, it means that a supplement doesn’t contain artificial flavors, food dyes, and unwanted sweeteners. Some pre-workouts also contain other ingredients that are questionable at best, and potentially dangerous in a worst-case scenario. 

Another very valid concern with pre-workout supplements that fall short of the “clean” label is the lack of transparency, especially when it comes to ineffective or unproven ingredients. Some supplement manufacturers will not list every ingredient, but instead use a term such as “proprietary formula” that can hide a number of synthetic, unnatural, and unproven ingredients. 

Many of these may just be fillers or ingredients that made it possible to produce the supplement at a lower cost to the manufacturer. The lack of transparency is problematic for a number of reasons, not the least of which are unexpected side effects or interactions with medications or medical conditions. If you notice that the label on a pre-workout supplement is less than forthcoming, put it down and move on. The risk simply isn’t worth it. 

Here is a list of the key characteristics of a clean pre-workout supplement:

Natural Ingredients: Ideally, a completely clean pre-workout supplement will be made with natural ingredients, meaning those that are derived from plants, minerals, or even animals in non-vegan formulas. Bovine colostrum is an example of an animal-derived ingredient that has been receiving more attention for its role in workout supplements. 

Natural ingredients are more predictable in how the body metabolizes and reacts to them. Due to how different manufacturers process ingredients, the effects of synthetic additives may not be consistent, even with supplements from the same brand. 

Zero Artificial Flavors or Sweeteners: Artificial flavors and sweeteners are best avoided in a pre-workout supplement if you’re going for “clean”. These ingredients are synthetic and processed and may cause side effects. For powders and liquids, look for either natural flavoring or unflavored varieties that you can make more palatable by adding them to your own, naturally flavored water or other clean liquid. 

No Additives or Fillers: If a pre-workout has ingredients such as maltodextrin, dextrose, or artificial colors (food dyes) listed on the ingredient list, it’s not clean or natural. These types of ingredients are largely unnecessary, and many people are sensitive to them. 

No Hormone Disrupting Chemicals: When considering a clean supplement, look beyond the label and consider if the packaging contains hormone-disrupting chemicals, such as phthalates, BPA, PFAS, and alkylphenols. If you’re unsure, contact the manufacturer directly. 

Minimal Caffeine or Other Stimulants: Generally speaking, clean supplements have little to zero caffeine and other stimulants. However, a stimulant pre-workout can still be considered natural if it checks off all the other boxes for being clean. Stimulants, like caffeine and green tea extract, are more likely to cause unpleasant side effects, such as anxiety, sleep disturbances, and jitters. 

Third-Party Tested: Always look for third-party testing as a testament to the brand’s purity and quality. Third-party testing means that samples of the supplement have been sent to a third-party, non-partial testing facility. The sample is then tested to ensure it matches the claims on the label. Some supplement manufacturers may also have third-party testing done to test for contaminants, such as heavy metals. 

Top Ingredients in a Clean Pre-Workout Supplement

• L-Theanine: If you’re unfamiliar with L-theanine, it’s an amino acid that’s found in green tea, and is great for focus and alertness, without the side effects of high amounts of caffeine and other stimulants. Unlike heavy stimulants, L-theanine produces a laser-sharp focus, while also having a calming effect. 

• L-Citrulline: This non-essential amino acid is added to clean workout supplements for its ability to convert to an amino acid called L-arginine, which is then converted to nitric oxide. The benefit of this chain reaction for your workout? It helps to increase blood flow, and oxygen delivery while enhancing physical performance. 

• Beta-Alanine: Need some enhanced muscle endurance? Beta-alanine is an amino acid that can help improve endurance, while also battling workout and muscle fatigue. 

• Creatine: As a supplement often taken separately to enhance muscular energy capacity and healing, creatine is being added more frequently as a synergistic component to clean pre-workout supplements. 

• BCAAs: If you see this on a label, it stands for branched-chain amino acids, and these are essential amino acids that are key for both recovery and building muscle. If you’ve been pushing yourself hard with your workouts, BCAAs are a clean ingredient that can improve muscle function and reduce muscle recovery time. 

• Adaptogenic Herbs: Check the label for adaptogenic herbs that help to support workout performance, results, and recovery in various ways. For example, herbs like ashwagandha or ginseng can help improve focus while reducing stress, leading to more productive workouts. Keep in mind that just because these herbs are natural and clean, that it doesn’t mean they are safe for everyone. 

The Importance of a Clean Pre-Workout Supplement for Women 

We’re going to state the obvious here – the bodies of men and women are different, which means each has unique needs that need to be taken into account when choosing pre-workout supplements. Women’s bodies go through cycles of hormonal fluctuations, which have an impact on energy levels, mood, focus, and overall health. Choosing a clean pre-workout supplement is one of the most effective ways of supporting your body and overcoming the specific challenges that women face in achieving their fitness goals.

How Clean Pre-Workout Supplements Benefit Women’s Health and Fitness Goals 

Here’s a closer look at how clean pre-workout supplements support the health and fitness goals of women, at various stages of life. 

Hormonal/Menstrual Cycle Support: As women, it sometimes seems as though our entire lives are guided by hormones. From the first appearance during puberty, through adulthood, menstrual cycles, pregnancy and breastfeeding for some, and eventually menopause. 

Synthetic, unnatural ingredients can disrupt normal hormonal balance. A clean supplement that includes vitamin D, omega-3 fatty acids, and other hormone-supportive ingredients can help manage hormonal symptoms while powering through challenging workouts. 

Bone Health Support: As women, we’re more prone to osteoporosis and the risk of bone fractures. This risk increases after menopause, making it important to do everything possible to build bone mass and support bone health both before menopause and after. 

Clean pre-workout supplements formulated with essential nutrients like vitamin D and magnesium can help support bones as you grow stronger. Clean workout supplements are also key for building muscle, which is crucial for protecting bones through strength, balance, and flexibility. 

Weight Management and Metabolism Support: A clean pre-workout supplement should be designed to support women’s health through ingredients that are helpful in weight management and metabolism support. Low-stim ingredients, like green tea extract, are effective in boosting metabolism, with the negative side effects of stimulant supplements. 

It’s entirely possible to benefit from ingredients that support metabolism, without consuming high amounts of caffeine in the process. Check the label of your clean ingredients to ensure that the caffeine amount is below 100 mg per serving. 

Mental Health Support: Here’s a not-so-fun fact – women are about twice as likely to develop depression during their lives compared to men. Exercise is one effective way to help support mental health, and clean supplements that help fuel your workout naturally, and support recovery are good for caring for your mental health. Look for clean pre-workout supplements that contain ingredients like vitamin D, and L-theanine, and that are low in caffeine and other stimulants. 

Final Words

The supplement industry is largely unregulated, which means that you, as a consumer, need to be your best advocate when it comes to choosing a quality, clean pre-workout supplement. Transparency and clean ingredients that have been added with a specific, beneficial purpose are key when choosing a clean pre-workout supplement. As you’re doing all the hard work to build a stronger, healthier body, the pre-workout supplement you choose should support you in every possible way. There’s no need for fillers, unnecessary additives, and ingredients that haven’t been proven for their safety or effectiveness. 

The good news is that there are wonderful, clean pre-workout supplements out there on the market that are made with a priority on effectiveness, purity, and ethics. We can’t stress enough the importance of doing research on which pre-workout supplements are worthy of the “clean” label. Your health and your body are worth the effort. Never settle for less when it comes to your health.