Timing is everything. When preparing for exercise, you want the correct nutrients available in your system to support the work ahead so you can get the most benefit from the exercise.
For many individuals looking for pre-workout supplements for energy, choosing the right nutrients before training can help significantly amplify stamina, focus, and performance. For best results, a high-quality pre-workout supplement should be taken no more than two hours before you exercise. This might mean waking up a little earlier for your morning workout or thinking ahead to your evening workout, so you are energized, hydrated, and physically ready. Whether you’re searching for the best supplement before a workout or a pre-gym supplement to throw in your bag, the right pick depends on your goal: energy, endurance, muscle performance, hydration, or all of the above.
Although many nutrients are helpful before, during, and after exercising, the following list highlights several good pre-workout supplements that support energy, endurance, and muscle performance. Here are some of the most popular pre-workout supplements in Thorne’s lineup – our best pre-workout supplements for achieving goals in both trainingand recovery.
1. Advanced Pre-Workout
What it does: Supports clean, sustained energy, focus, muscular endurance, power/pump, blood flow, and delayed fatigue during training.*
Dose and timing: Mix 2 scoops with at least 12 ounces of water and consume 15-30 minutes before exercise. This product may be taken as needed, but some of its ingredients, such as beta-alanine, provide additional benefits if taken consistently over time.
Best for: Best for strength training, HIIT, endurance work, or demanding sessions when you want more energy, focus, pump, and capacity to sustain effort.*
Side effects: Contains 200 mg caffeine – similar to two cups of coffee; therefore, caffeine-sensitive users may experience stimulant-related effects. Beta-alanine may cause a harmless and temporary tingling sensation, called paresthesia.
Can you stack it? Yes – it can fit alongside products such as creatine, amino acids, collagen, protein, electrolytes, or recovery supplements. Because of its caffeine content, it is recommended to avoid taking it alongside other caffeine-containing supplements or caffeinated beverages.
Certification: NSF Certified for Sport®
It’s all in the name! Thorne Advanced Pre-Workout is formulated with a host of superstar ingredients that support physical and mental energy to help you achieve your goals in the gym, on the field, or at the screen. As one of the best pre-exercise supplement options for individuals seeking clean, sustained energy, this formula serves as both a pre-exercise energy booster and a reliable third-party certified pre-workout for those who demand certainty in their sports performance supplements.*
With a delicious rainbow sherbet flavor, this advanced powdered formula supports blood flow to working muscles, the body’s ability to produce energy, and muscle pH to resistfatigue, so you can go harder for longer. With naturally derived raspberry, orange, and lime flavors and colors – and 0 g added sugars – Advanced Pre-Workout is an excellent fit for people searching for a workout supplement to support energy levels or the best pre-training supplement to support high-intensity sessions.*
As you’d expect from Thorne, this isn’t your average pre-workout. While many other pre-workouts on the market are loaded with synthetic sources of caffeine, Advanced Pre-Workout provides 200 mg of natural caffeine derived from coffee beans. Thorne’s optimized formula also provides L-theanine – an amino acid that enhances key neurotransmitters to improve performance while limiting the jittery feelings normally associated with pre-workout supplements.*
Because you can feel the benefits of Advanced Pre-Workout in as soon as 30 minutes after consumption, we recommend mixing 2 scoops with at least 12 ounces of water 15-30 minutes before your workout. Advanced Pre-Workout is NSF Certified for Sport®. Its combination of unique, non-proteinogenic amino acids, alpha-GPC, and natural caffeine also makes it a contender for the best energy workout supplement for athletes and everyday exercisers alike.
2. Beta Alanine-SR
What it does: Helps increase muscle carnosine to buffer exercise-related acidity, supporting muscular endurance, sustained high-intensity output, and reduced fatigue, in a sustained-release format with less tingle sensation*
Dose and timing: Take 2 tablets (1.6 g beta-alanine) one to two times daily, one of those doses ideally within an hour before a workout; that said, Thorne Beta Alanine-SR is designed to be taken daily, regardless of timing, to promote beta-alanine loading and maintenance, rather than an as-needed pre-workout supplement.
Best for: Athletes engaged in repeated high-intensity or sustained hard efforts – such as HIIT, rowing, cycling, or high-volume resistance training where delaying muscular fatigue can improve training capacity.
Side effects: Some athletes taking high doses of beta-alanine report feeling temporary tingling (paresthesia); CarnoSyn®, the sustained-release beta-alanine used in Thorne formulas, is specifically designed to minimize this effect and allow larger servings with fewer side effects.
Can you stack it? Yes – it pairs well with creatine, amino acids, protein, electrolytes, and other performance supplements; it’s a good idea to double-check the beta-alanine content of your favorite pre-workout stack so you aren’t unintentionally duplicating your intended target dose.
Certification: NSF Certified for Sport®
Beta Alanine-SR is a great pre-workout supplement for all types of exercise. Whether you’re hitting the gym, court, field, or pool – or simply lacing up sneakers for a long run – the amino acid beta-alanine helps maintain normal muscular pH by buffering hydrogen ions and fighting fatigue during a workout.*
Because of its sustained-release (SR) formulation, Thorne Beta Alanine-SR is also ideal for individuals looking for pre-exercise supplements to enhance muscular endurance. It has been shown to support time-to-exhaustion in exercises lasting 1-4 minutes and aerobic exercise longer than 4 minutes, which is a good majority of the activity in team sports, HIIT training, and movements designed to improve muscle work capacity.*2
This supplement is the only tablet that Thorne makes. Although most tablets on the market use binders that are on our “No List” to compress the ingredients into tablet shape, we deliver our beta-alanine as a tablet without using unwanted or unnecessary ingredients that may inhibit absorption. The PureTab® sustained-release delivery system minimizes the tingling sensations from beta-alanine associated with consuming non-sustained release beta-alanine greater than 800 mg. It also helps with timing, so while you do want to take beta-alanine pre-workout, you can be a bit more flexible with how soon you take it before your workout.
Beta Alanine-SR is NSF Certified for Sport® for use by professional athletes, but even if you’re not a serious or professional athlete, you will still want to consider the benefits of beta-alanine for everyday health. Its ability to support muscular work capacity also makes it one of the best pre-workout endurance choices for athletes seeking longer, stronger training sessions.*
3. Amino Complex
What it does: Provides a clinically validated blend of essential amino acids, including BCAAs, to support lean muscle growth, muscle strength, and post-exercise recovery.*
Dose and timing: Mix 1 scoop 30 minutes before training. It can also be incorporated into a post-workout routine to increase daily amino-acid intake and muscle recovery.*
Best for: Strength training, lean muscle maintenance, and muscle recovery.
Side effects: Generally well tolerated.
Can you stack it? Yes – Amino Complex pairs well with creatine, beta-alanine, electrolytes, and pre-workout products.
Certification: NSF Certified for Sport®
Both strength and endurance athletes can benefit from having amino acids readily available in the bloodstream when beginning a workout to support the anabolic response from exercise, as well as muscle soreness, repair, and recovery.*
Thorne Amino Complex – available in lemon and berry flavors – is a good option for individuals doing an early morning workout or who have had hours since their last meal.
Amino Complex provides all nine essential amino acids and includes an optimized 2:1:1 ratio of the BCAAs leucine, isoleucine, and valine. This mix supports energy production in the body and normal blood glucose during exercise, making Amino Complex a strategic add-on for anyone seeking cellular energy-supportive supplements for exercise that also promote muscle recovery. Because of this metabolic support, it fits naturally into a regimen focused on pre-workout supplements for energy and muscle performance.*
For pre-workout, use 1 scoop of powder in 8 ounces of water 30 minutes before beginning a workout.
4. Creatine
What it does: Provides 5 g micronized creatine monohydrate to support cellular energy production, benefiting strength, power output, lean body mass, and cognitive function.*
Dose and timing: Mix 1 scoop daily with at least 8 oz of water or another beverage, 30-90 minutes before or after exercise; consistent use matters more than exact timing.
Best for: Strength and power athletes, resistance training, high-intensity exercise.
Side effects: Generally well tolerated, although some people can experience temporary feelings of bloat from increased water retention, particularly with a larger-than-recommended dose.
Can you stack it? Yes – creatine is one of the most popular supplements to stack as part of a pre-workout stack, especially with a pre-workout powder, beta-alanine, amino acids, protein, collagen, and electrolytes.
Certification: NSF Certified for Sport®
Although most people think of creatine as a supplement for bodybuilders and weightlifters, Thorne Creatine is actually supportive of pretty much every performance goal. Both men and women are known to reach for creatine pre-workout to support the growth of new lean body mass, to enhance submaximal and peak strength, and to promote motor function performance. It can also serve as a good pre-workout supplement for energy because it supports cellular energy production during intense efforts.*
Creatine does two primary things in the muscles when consumed pre-workout. First, it pulls water into the cells, thus holding onto water in the body and supporting cellular hydration levels. This is important for the structure and function of cells, while supporting thermoregulation in the working body.3 Second, while being transported into the cell, creatine is utilized to support quick energy needs in the phosphocreatine system while helping to maintain ATP levels (the main energy molecule used by cells) for other energy needs.* These energy benefits make creatine an excellent complement to the best pre-exercise supplement stacks used for high-intensity training.
Although some of us like to “turn off” our brains and vibe with music when we exercise, brain function is crucial to a workout, especially in the case of injury risk. So, whether you’re making decisions about plays, counting reps, calculating a pace, or trying to stay positive throughout the workout, your brain can be supported by creatine during exercise. Regular, consistent creatine supplementation has been shown to support oxygen levels in the brain and decrease mental fatigue.4 This makes creatine an increasingly popular option for those searching for the best pre-workouts that men or women can take to support both physical and cognitive performance.*
Consider 5 g of creatine monohydrate on a consistent pre-workout basis (30 minutes before starting) and even on days when you are not working out. The entire Thorne Creatine lineup, including Creatine + BCAAs and Creatine + Alpha GPC, is NSF Certified for Sport®.
5. Collagen Fit
What it does: Provides 14 g of protein-rich collagen per scoop to support connective tissue, joints, tendons, bones, ligaments, and lean muscle; nicotinamide riboside supports cellular energy production and healthy aging.*
Dose and timing: Take 1 scoop daily mixed into a beverage or smoothie; although Collagen Fit works as a daily-use product, it’s a convenient way to boost protein intake before starting a workout.
Best for: Active adults looking to maintain healthy joints, strong connective tissues, and lean muscle.
Side effects: Generally well tolerated.
Can you stack it? Yes – Collagen Fit is an unflavored powder that mixes clean as a complementary supplement with creatine, amino acids, protein, pre-workout, and electrolytes.
Certification notes: NSF Certified for Sport®
Collagen Fit is a collagen peptide supplement with nicotinamide riboside (NR) to support cellular energy production – making this a perfect pre-workout supplement for individuals looking to promote lean body mass, strengthen connective tissue, reduce the risk for injury in joints and tendons, and enhance metabolism. Its energy-supportive NR blend also makes Collagen Fit a unique option among pre-workout supplements for cellular energy production.*
The older you get, the more you might want to consider Collagen Fit as your go-to before a weightlifting session. As much as 40% of our bones consists of collagen, so if the body’s collagen production decreases or its intake is low, then bones can weaken, making them more susceptible to fracture.5 Paired with a resistance training program, collagen supports bones, joints, tendons, muscles, skin, hair, and nails.*
You should also consider collagen if you’re doing two-a-days, exercising seven days a week, feeling stiff when you wake up, or just wanting to optimize body composition.* Because of its versatility, Collagen Fit can complement the best pre-training supplement stack or mix with other Thorne powders to support performance and recovery. One scoop of unflavored Collagen Fit powder can be mixed with other powders on this list and consumed 30 minutes before exercise.
6. Advanced Electrolytes
What it does: Supports hydration, endurance, and recovery by replacing key electrolytes lost through sweat – including sodium, potassium, magnesium, calcium, and chloride – while also providing carbohydrates for endurance activity.
Dose and timing: Mix 1 scoop with water and use before, during, or even after exercise.
Best for: Long or intense training sessions and endurance exercise, especially in hot or humid conditions.
Side effects: Generally well tolerated.
Can you stack it? Yes – Advanced Electrolytes can complement creatine, beta-alanine, amino acids, and collagen powders.
Certification: NSF Certified for Sport®
Although most of us reach for a water bottle when we’re thirsty, research shows the body is already around 2% dehydrated when thirst kicks in, making us more susceptible to decreased performance and drops in blood pressure.6 So don’t wait until you’re thirsty to start hydrating.
Pre-workout hydration, depending on the time of day, can take hours to optimize, so begin early. Ideally, you want to consume 20-30 ounces of water or an electrolyte supplement – like Advanced Electrolytes – 2-3 hours before exercise and another 20 ounces 30 minutes before beginning, while monitoring your urine color for hydration status – aim for your urine stream to be the color of light lemonade rather than apple juice.
Being properly hydrated when beginning exercise helps you thermoregulate and sweat appropriately, regulate blood flow and blood pressure, support muscle contractions, deliver nutrients to cells, and improve mood.7 Also, being dehydrated makes exercise feel significantly harder than it is.8
Advanced Electrolytes provides key micronutrients and fast-acting carbohydrates for optimal hydration and endurance, enhancing cellular energy and maximizing athletic performance.
7. NiaCel 400
What it does: Provides nicotinamide riboside (NR), a precursor to NAD+, plus betaine to support cellular energy production.*
Dose and timing: Take 1 capsule daily; take it with a pre-workout snack for consistency.
Best for: Athletes focused on active healthy aging and cellular energy production.*
Side effects: Generally well tolerated.
Can you stack it? Yes – its role in promoting cellular energy and healthy aging is complementary to products such as creatine, amino acids, electrolytes, beta-alanine, and pre-workout.
Certification: NSF Certified for Sport®
NAD+ is what our cells use in energy production pathways to live and breathe each day, but also to pump iron, run a race, or smash a softball into the outfield.
Not only do we make less NAD+ as we age, but our diets play a big role in how much we have available. Excessive carbohydrate intake, and in some cases excessive calorie intake in general, can cause accumulation of NADH and a decreased availability of NAD+. Fasting, decreasing carbohydrate intake, or reducing overall calories can help, but is usually not a good strategy for athletes and others looking to optimize their workout.9
NiaCel 400 is a nicotinamide riboside supplement that supports NAD+ production to help you achieve optimal exercise efficiency and reach your health and fitness goals. Because it enhances cellular energy production, NiaCel 400 can be integrated into a regimen of pre-workout supplements for energy for individuals wanting deeper metabolic support before training.* Aim to take 1 capsule 30-60 minutes before a workout to support your exercise routine, as well as routinely on days when you don’t exercise. NiaCel 400 is NSF Certified for Sport®.
Frequently Asked Questions
What are the best pre-workout supplements for energy production?
Thorne Advanced Pre-Workout provides 200 mg of natural caffeine from coffee beans along with L-theanine to support clean, sustained energy without jitters, while NiaCel® 400 supports cellular energy production through NAD+ enhancement.*
How soon before exercise should I take pre-workout supplements?
Thorne’s Advanced Pre-Wrokout should be taken 15-30 minutes before exercise, while other pre-workout supplements can be taken 30-90 minutes before exercise. Though you can take Beta Alanine-SR with more flexibility in timing due to its sustained-release formulation, and hydration with electrolytes should begin 2-3 hours before your workout.
What is the best pre-workout supplement for endurance?
Beta Alanine-SR supports perceived time-to-exhaustion by buffering hydrogen ions and fighting feelings of fatigue during workouts.*
Can creatine help with energy during workouts?
Yes, creatine supports cellular energy production by helping maintain ATP levels and supporting quick energy needs in the phosphocreatine system during intense efforts.*
What pre-workout supplements support both muscle performance and recovery?
Amino Complex provides all nine essential amino acids with an optimized 2:1:1 ratio of BCAAs to support energy production, normal blood glucose during exercise, and muscle recovery, while Collagen Fit supports lean body mass, connective tissue strength, and cellular energy production.*
Are Thorne’s pre-workout supplements safe for athletes?
Yes, Thorne Advanced Pre-Workout, Beta Alanine-SR, Amino Complex, Creatine, Advanced Electrolytes, and NiaCel 400 are all NSF Certified for Sport®, meaning they are third-party tested and certified to be free from the nearly 300 substances banned from competition by major athletic governing bodies.
Source: Thorne Take 5 Daily
