onnit, transparent labs, and kaged non-stim pre workout on the podium.
Nutrition

Want Performance Without the Jitters? Try a Non-Stim Pre-Workout

Boost workout performance, focus, and recovery without the caffeine crash.

Our product recommendations are selected by editors, tested first-hand, or expert-approved. We may earn a commission through links on our site.

People who don’t take pre-workout assume it’s an energy drink on crack. Cringy visions of pulsing caffeine-hyped gym bros disproportionately amped for leg day, ego-lifting their way through bicep curls, and screaming their way to a bench press PR come to mind. Sure, pre-workout delivers on energy, but it can also boost workout performance (1, 2, 3, 4), enhance focus (5, 6, 7), and aid recovery (8, 9, 10). Not to mention, it delivers a pretty sweet muscle pump (11).

What do you do when you want those benefits, but don’t want to down a highly caffeinated pre-workout to get the job done? Non-stim pre-workout might be the answer. Non-stim pre-workouts put the performance-enhancing ingredients front and center, leaving caffeine and other iffy stimulants out of the equation.

So, if you’re searching for a non-stim pre-workout, look no further. We’ve rounded up seven of the best non-stim pre-workouts to try and detailed the active ingredients so you know exactly what you’re getting.

MORE ENERGY, FEWER JITTERS

The 7 Best Non-Stim Pre-Workouts

Transparent Labs Stim-Free Pre-Workout

Best Non-Stim Pre-Workout for the Money

Transparent Lab’s subs in ten clinically-dosed ingredients to boost workout performance in place of caffeine. This certainly isn’t the cheapest option around, but it offers clean, high-quality, potent ingredients for the price. This stim-free formula contains L-citrulline to increase blood flow (10); betaine, beta-alanine, carnitine, and elevATP ancient peat and apple fruit extract to support performance (2, 3, 4, 12); and, taurine and BCAAs for better recovery (8, 10). You’ll also get a serious mental boost thanks to the addition of L-tyrosine and choline (5, 13). Choose from a wide range of flavors like Cherry Limeade, Peach Mango, Strawberry Lemonade, and Tropical Punch.

Active Ingredients:

  • 6,000mg Citrulline Malate
  • 4,000mg Beta-Alanine
  • 4,000mg BCAAs delivered in a 2:1:1 ratio
  • 2,500mg Betaine Anhydrous
  • 1,300mg Taurine
  • 1,000mg L-Tyrosine
  • 500mg Choline Bitartrate
  • 150mg elevATP Ancient Peat and Apple Fruit Extract
  • 5mg Bioperine (peperine or black pepper extract)
  • 50mg Huperzine A
Pros
  • Formula contains 10 clinically-dosed ingredients
  • No artificial sweeteners, colors, or flavors
  • 10% subscribe and save option
  • Eight flavor options
Cons
  • Doesn’t contain creatine

Swolverine PRE

Best Natural Pre-Workout

Swolverine’s stim-free pre-workout may lack stimulants, but its ingredient profile has everything you need to crush your next gym session. It contains citrulline malate to increase blood flow (11); betaine, beta-alanine, and carnitine to help you push harder and longer (2, 3, 4); taurine for better recovery (10); and Eleuthero to keep you focused (14). This pre-workout powder also contains coconut water powder and pomegranate fruit powder for a hit of electrolytes to keep your muscles firing when you sweat. It only comes in one flavor: Mango Lemonade; which, according to reviewers tastes incredible.

Active Ingredients:

  • 5,000mg Citrulline Malate
  • 3,200mg Beta-Alanine
  • 2,500mg Betaine Anhydrous
  • 1,500mg L-Carnitine
  • 1,200mg L-Taurine
  • 1,000mg Coconut Water Powder
  • 1,000mg Eleuthero (Siberian Ginseng)
  • 500mg Pomegranate Fruit Powder
Pros
  • A robust blend of well-rounded ingredients
  • Non-GMO, gluten-free, vegan, and vegetarian
  • No artificial sweeteners, flavors, or colors
  • 15% subscribe and save option
Cons
  • High price point per serving (at $2.12 per serving)
  • Only one flavor option

MORE ENERGY

Transparent Labs Pump

Best Non-Stim Pre-Workout for Muscle Gain

If you’re chasing gains, Transparent Labs Pump leans heavily on nitric-oxide-boosting ingredients L-citrulline, arginine, glutathione, and bioactive folate (11, 15, 16, 17). Increased nitric oxide levels support vasodilation (the relaxing and widening of blood vessels) and blood flow, rapidly driving nutrients and oxygen to your muscles during a workout. Bonus: the bigger your pump, the more muscle you can expect to build (18). Pump also contains betaine to boost strength and endurance, and reduce fatigue (3), and L-tyrosine to enhance focus and improve mood (5). Drink flavors include Blue Raspberry and Strawberry Lemonade.

Active Ingredients:

  • 8,000mg L-Citrulline
  • 2,500mg Arginine Nitrate
  • 2,500mg Betaine Anhydrous
  • 500mg L-Tyrosine
  • 250mg L-Glutathione
  • 400mg Folate (vitamin B9)
  • 250mg Vitamin C
  • 50mg Astragin
Pros
  • Multiple clinically-formulated nitric oxide and performance-boosting ingredients
  • No artificial sweeteners, flavors, or colors
  • 10% subscribe and save option
Cons
  • Doesn’t contain beta-alanine or creatine
  • Only two flavor options

Huge Supplements Pump Serum

Best Non-Stim Pre-Workout for a Better Pump

Look no further than Huge Supplements Pump Serum for vein-popping pumps. It’s formulated with a whopping 8,000mg of citrulline along with beetroot extract. Both of which elevate nitric oxide levels, thus relaxing blood vessels to make room for more blood—the key to a serious pump (19, 20). It’s also loaded up with a proprietary blend called GlycerPump™, which the brand claims boosts vascularity and performance. We don’t love proprietary blends because it’s tough to know exactly what you’re getting; but, if you’re hunting down a pump the other pump-inducing ingredients may still make this a worthy choice. The smart inclusion of BioPerine (or black pepper extract) makes it easier for your body to absorb all of the good stuff loaded into this blend. Choose between four bold flavors: Strawberry Mojito, Jungle Juice, Cherry Bomb, and Island Dream.

Active Ingredients:

  • 8,000mg L-Citrulline
  • 2,000mg Glycerpump™—a proprietary blend promised to boost vascularity
  • 2,000mg Beetroot Extract
  • 1,500mg L-Tyrosine
  • 1,500mg Nitrosigine
  • 1,250mg Agmatine Sulfate
  • 1,000mg Pomegranate Extract
  • 254mg VasoDrive-AP
  • 20mg Huperzine A
  • 5mg Bioperine (peperine or black pepper extract)
Pros
  • Contains multiple nitric oxide-boosting ingredients
  • Comes in a variety of bold flavors
Cons
  • Doesn’t contain beta-alanine or creatine
  • Packed with proprietary blends
  • No subscribe and save option
  • Contains artificial sweeteners sucralose and acesulfame potassium

Onnit Total Strength + Performance

Best Non-Stim Pre-Workout for Recovery

When leg day hits you like a freight train, reach for this stim-free pre-workout for faster recovery. Following in the controversial footsteps of its creator, Joe Rogan (who takes his supplement stack very seriously), Onnit’s Total Strength + Performance is a compilation of proprietary blends, which means you can’t be sure how much of each active ingredient you’re getting. Despite this crucial flaw, we like that this blend prioritizes BCAA’s, glutamine, and beta-alanine for elevated performance and muscle recovery (2, 8, 9). It also contains a string of workout-enhancing ingredients which range from promising to iffy, but not dangerous. Try the Pink Grapefruit flavor for something sour, or Strawberry Lemonade if you’ve got a sweet tooth.

Active Ingredients:

  • 4,500mg Onnit Performance Blend™: BCAAs (Leucine, Valine, Isoleucine), Glutamine, and Beta-Alanine
  • 3,400mg Onnit Power Blend™: D-Aspartic Acid, Mucuna Puriens Seed Extract, Longjack Root Extract, and Stringing Nettle Root Extract
  • 490mg Onnit Support Blend™: Red Clover Extract, Sophora Japonica Extract, Japanese Knotweed Extract
  • 5mg Bioperine (peperine or black pepper extract)
Pros
  • Packed with BCAA’s, delivered in an ideal 2:1:1 ratio
  • No artificial sweeteners, flavors, or colors
  • 15% subscribe and save option
Cons
  • Only two flavor options
  • Doesn’t contain creatine
  • Doesn’t disclose the potency of each ingredient included in each proprietary blend

SUPPLEMENT STACKS

KAGED KAGED Pre-Kaged Stim-Free

Best Non-Stim Pre-Workout with Creatine

For a decent hit of creatine that doesn’t sacrifice other potent ingredients, make KAGED Pre-Kaged Stim-Free your go-to. This pre-workout is packed with so many ingredients they categorize them into different buckets. All in, you can expect faster muscle recovery (1, 8, 10), better workout performance (2, 3), increased blood flow (11), and improved focus (7). Each serving provides a hit of electrolytes and vitamins B12, B5, and B6, which your body needs to make energy (21). Pick up a tub of Fruit Punch or Cherry.

Active Ingredients:

  • 6,500mg L-Citrulline
  • 6,500mg BCAA’s
  • 2,500mg Betaine Anhydrous
  • 1,600mg Beta-Alanine
  • 3,500mg BCAAs delivered in a 2:1:1 ratio
  • 3,000mg L-Leucine
  • 2,000mg Taurine
  • 1,000mg N-Acetyl-L-Tyrosine
  • 850mg L-Tyrosine
  • 1,500mg Creatine
  • 500mg Coconut water powder
  • B vitamin blend: vitamin B5 (30mcg), B6 (25mcg), and B12 (500mcg)
Pros
  • Packed with BCAA’s, delivered in an ideal 2:1:1 ratio
  • Contains an impressive antioxidant blend made with real fruits, veggies, and herbs
  • 15% subscribe and save option
Cons
  • Contains the artificial sweetener sucralose
  • Only two flavor options
  • You might need to supplement with more creatine for best results

Gainful Non-Stim Pre-Workout

Best Customizable Non-Stim Pre-Workout

Ingredient-minded individuals, Gainful is the non-stim pre-workout for you. By taking Gainful’s quiz, you can create a scientifically adjusted formula that varies levels of caffeine, and creatine to your needs. The base formula contains BCAAs, beta-alanine, L-citrulline, leucine, and L-theanine based on your customized inputs like height, weight, gender, and activity level. Gainful comes in two yummy flavors: sour watermelon or lemonade. The only downside is it is subscription-based, but if you aren’t a fan you can cancel at any time.

Active Ingredients:

  • BCAAs
  • Beta-Alanine
  • L-Citrulline
  • Leucine
  • L-Theanine

 

Optional Ingredients:

  • Caffeine
  • Creatine
Pros
  • Completely customizable to the exact ingredients you want and none that you don’t
Cons
  • Only two flavor options
  • Short ingredient list that may lack performance-boosters other pre-workouts offer

PERFORM BETTER

What’s in Your Non-Stim Pre-Workout?

What the heck is in your non-stim pre-workout? We get it, the supplement industry is unregulated and sketchy. Here, the most common ingredients to look for on the label and the effective doses to get the most bang for your buck.

Ingredient Effects Clinically Effective Dose
ArginineAn amino acid that promotes nitric oxide production in the body (22) and may boost aerobic and anaerobic performance (17). 6-30 grams (6,000 to 30,000mg) per day (23)
BCAAs (leucine, isoleucine, valine) May reduce muscle damage associated with endurance exercise and fill in nutrient gaps in diets lacking meat and dairy (824). Provided in a 2:1:1 ratio at no more than 20 grams combined per day 
Beta-Alanine Buffers and reduces lactic acid build-up in muscles during intense exercise to improve endurance and performance (2). Responsible for the tingling, itchy sensation some people hate. 4-6 grams (4,000mg to 6,000mg) per day (25)
BetaineA modified amino acid derived from choline that may enhance exercise performance in protocols that challenge muscular endurance with high levels of metabolic stress (326).  3 grams taken two times per day with meals (27)
BioPerine (Black Pepper Extract) Boost bioavailability—your body’s ability to absorb—of the other nutrients in your pre-workout supplement (28). There is no clinically recommended dose, but 5mg is reported as safe for consumption by several studies (28
Citrulline malate Increases muscular endurance, improves aerobic capacity, and reduces muscle soreness (29).6-8 grams (6,000 to 8,000mg) taken before exercise (29
CreatineIncreases muscle size and strength, speeds up recovery time by mitigating muscle damage, and boosts cognitive health (1). 3-5 grams (3,000 to 5,000mg) per day (30)
L-Carnitine May increase power output and VO2 max, and reduce cellular damage and muscle soreness to help you recover faster (4), but research is mixed.  Does not have an upper intake limit, although doses over 3 grams (3,000mg) per day have been linked to nausea, vomiting, cramps, and diarrhea (31). 
L-Citrulline Increases oxygen and nutrients to muscles, improves performance, and enhances recovery (11). 3-6 grams (3,000-6,000mg) per day (32)
Taurine Taurine has powerful antioxidant capacities (33) which may decrease DNA damage from exercise (10), improve endurance, boost peak power generation, maintain electrolyte balance, and improve recovery (34). .5-6 grams (500 to 6,000mg) per day (10)
L-Tyrosine A precursor to the feel-good hormone dopamine, that may improve feelings of well-being and reduce fatigue (5). 100-300mg per kg of body weight per day

MORE MUSCLE

Non-Stim Pre-Workout FAQs

You’ve got questions about non-stim pre-workout, we’ve got answers.

Is non-stim pre-workout worth it?

Yep. Just make sure the one you choose is formulated with the correct ingredients and dosages to improve your specific workout goals. For example, if you’re an athlete, you’ll want to look for a pre-workout option free of creatine since it isn’t prohibited for use in college or pro sports, and will show up on a drug test.

Do non-stim pre-workouts make you jittery?

One of the main lures of non-stim pre-workout is that it doesn’t contain caffeine or any other stimulant ingredients that may cue jitters, GI issues, headaches, and insomnia. However, they may still contain beta-alanine, which is responsible for tingling, itchy skin. If you’re not a fan, look for formulations without it like Huge Supplements Pump Serum and Transparent Labs Pump.

What makes a pre-workout stim-free?

A pre-workout is considered non-stim when it’s void of stimulants like caffeine, dicaffeine malate, theobromine, and yohimbine. But it does still contain ingredients that give you a natural lift in energy like amino acids and B vitamins.

References
  1. Kreider, R. et al (2017) International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.
  2. Saunders, B et al (2017) Beta-Alanine Supplementation to Improve Exercise Capacity and Performance: A Systematic Review and Meta-Analysis. 
  3. Willingham, B et al (2020) Betaine Supplementation May Improve Heat Tolerance: Potential Mechanisms in Humans. 
  4. Fielding, R. et al (2018) L-Carnitine Supplementation in Recovery After Exercise. 
  5. Bloemendaal, M. et al (2018) Neuro-Cognitive Effects of Acute Tyrosine Administration on Reactive and Proactive Response Inhibition in Healthy Older Adults. 
  6. Wessinger, C. (2018) Effect of Huperzine A on Cognitive Function and Perception of Effort During Exercise. 
  7. Roschel, H. et al (2021) Creatine Supplementation and Brain Health. 
  8. Weber, M. et al (2021) The Use of BCAA to Decrease Delayed-Onset Muscle Soreness After a Single Bout of Exercise: A Systemic Review and Meta-Analysis.
  9. Doquiero, A. et al (2019) Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. 
  10. Chen, Q. et al (2021) The Dose Response of Taurine on Aerobic and Strength Exercises: A Systematic Review. 
  11. Gonzalez, A. et al (2020) Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. 
  12. Joy, J. et al (2016) Ancient Peat and Apple Extracts Supplementation May Improve Strength and power in Resistance Trained Men. 
  13. National Institutes of Health (2022) Choline. 
  14. Yamauchi, Y. et al (2019) Memory Enhancement by Oral Administration of Extract of Eleutherococcus Senticosus Leaves and Active Compounds Transferred in the Brain. 
  15. Wu, J. et al (2013) Glutathione and Glutathione Analogues; Therapeutic Potentials. 
  16. Antoniades, C. et al (2006) 5-Methyltetrahydrofolate Rapidly Improves Endothelial Function and Decreases Superoxide Production in Human Vessels: Effects on Vascular Tetrahydrobiopterin Availability and Endothelial Nitric Oxide Synthase Coupling. 
  17. Viribay, A. et al (2020) Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis. 
  18. Hirono, T. et al (2022) Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. 
  19. Lee, K. et al (2018) r Uptake at the Brain Capillary Endothelial Cell Line (TR-BBB Cells) With Glutamate Cytotoxicity. 
  20. Dominguez, R. et al (2017) Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. 
  21. National Library of Medicine (2021) B Vitamins. 
  22. Alvares, T. et al (2012) L-Arginine as a Potential Ergogenic Aid in Healthy Subjects. 
  23. Cleveland Clinic (2022) L-Arginine. 
  24. Doma, K. et al (2021) The Effect of Branched-Chain Amino Acid on Muscle Damage Markers and Performance Following Strenuous Exercise: A Systematic Review and Meta-Analysis. 
  25. Trexler, E. et al (2015) International Society of Sports Nutrition Position Stand: Beta-Alanine.
  26. Trepanowski, J. et al (2011) The Effects of Chronic Betaine Supplementation on Exercise Performance, Skeletal Muscle Oxygen Saturation and Associated Biochemical Parameters in Resistance Trained Men. 
  27. Mayo Clinic (2023) Betaine (Oral Supplementation)  
  28. Tripathi, A. et al (2022) Molecular and Pharmacological Aspects of Piperine as a Potential Molecule for Disease Prevention and Management: Evidence From Clinical Trials. 
  29. Gough, L. et al (2021) A Critical Review of Citrulline Malate Supplementation and Exercise Performance. 
  30. Naderi, A. et al (2016) Timing, Optimal Dose and Intake Duration of Dietary Supplements With Evidence-Based Use in Sports Nutrition.
  31. National Institutes of Health (2023) Carnitine. 
  32. Cleveland Clinic (2023) What is Citrulline?
  33. Jong, C. et al (2021) The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant.
  34. Kurtz, J. et al (2021) Taurine in Sports and Exercise.