5 Best Low Caffeine Pre-Workouts (According to Nutritionists)

Pre-workouts are an excellent way to get more from your workouts. They enhance focus, delay muscle fatigue, and shoot your muscles with more blood and energy, helping you exercise faster, longer, and stronger.

But pre-workouts can often be jammed with stimulants, primarily caffeine, which can cause restlessness, insomnia, and other gnarly side effects.

Fortunately, there are some excellent low caffeine pre-workouts that give you the performance-boosting effects of a pre-workout without the jitters and crashes of caffeine.

In this guide, a sports nutritionist highlights the best low caffeine pre-workouts on the market, outlining the pros and cons of each, and clarifies what ingredients to look for.

By the end, you’ll have a crystal-clear idea of the perfect low caffeine pre-workout for you and your workout goals.

Let’s jump right in.

Low Caffeine Pre-Workouts – Top Choice

Based on our testing and evaluation of 25 different low and no caffeine pre-workouts, our top choice is the Transparent Labs Stim-Free Pre-Workout.

We love it because:

✅ Each serving has zero caffeine

✅ Scientifically-backed ingredients that improve workout performance

✅ Clean ingredient list

✅ Manufactured in certified facility and third-party tested

✅ Tastes excellent

✅ Save 10% by subscribing and get free shipping

Shop the Transparent Labs Stim-Free Pre-Workout and Save by 10% by Clicking Here Today

Next, we will take a deeper look at the rest of our top selections of the best low caffeine pre-workouts on the market.

We will also highlight specific brands and clear any confusion you might have about choosing the right low caffeine pre-workout.

The Best Low Caffeine Pre-Workouts

Transparent Labs Stim-Free Pre-Workout

⭐ Best pre-workout with no caffeine

Caffeine content: 0mg per serving

The Transparent Labs Stim-Free Pre-Workout is the best overall low caffeine pre-workout thanks to its combination of clinically-backed ingredients, excellent taste, and excellent manufacturing process.

It stands out from other low caffeine pre-workouts because it has zero caffeine or stimulants, making it a superior choice for workouts without the jitters and crashes typical of traditional pre-workouts.

The key performance-boosting ingredients in each serving of Transparent Labs Stim-Free include:

Citrulline malate (6,000mg) – Citrulline malate is a natural compound that acts as a nitric oxide booster, increasing blood flow to active muscle, improving exercise performance, and improving muscle recovery (Gough et al., 2021).

Beta-alanine (4,000mg) – An amino acid, beta-alanine helps you to workout longer and delays muscle fatigue. A paper titled “The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers” showed significantly improved athletic performance (Ostfield and Hoffman, 2023).

BCAAs (4,000mg) – Branched-chain amino acids are a collection of three amino acids that help you workout longer, increase muscle synthesis (Holecek, 2018), burn more fat (Mourier et al., 1997), and even act to reduce muscle soreness (VanDusseldrop et al., 2018).

Performance Lab Pre Lab Pro

⭐ Best low caffeine pre-workout for athletes

Caffeine content: 80mg

Designed for maximum focus and long-lasting workouts, the Performance Lab Pre Lab Pro is also third-party tested for purity, tastes awesome, and has a moderate dose of 80mg, perfect for people looking for a low caffeine pre-workout.

Each serving of Pre Lab Pro features 80mg of naturally-sourced caffeine and other key workout-boosting ingredients, including:

L-Theanine (160mg)
L-Tyrosine (400mg)
L-Citrulline malate (2,200mg)
Red beet powder (1,500mg)

It also has a variety vitamins and electrolytes to keep you energized while reducing the effects of dehydration during those long workouts.

The pre-workout is exceptionally clean, too, with zero artificial sweeteners like sucralose or aspartame.

The Pre Lab Pro is Informed Sport certified, which means it has been third-party tested as safe for NCAA, Olympic and amateur and professional athletes who get drug tested.

While the Pre Lab Pro is one of the best low caffeine pre-workouts on the market, it’s also quite expensive, with a single container costing $79. Performance Lab does offer some deals when purchasing in bulk (buy 3 get one free, plus a free shaker cup).

Ultimately, for the athlete who wants the best of the best when it comes to low caffeine pre-workouts, the Performance Lab Pre is your best bet.

Shop Performance Lab Pre Lab Pro and Save When Buying in Bulk

Jocko Go Pre-Workout

⭐ Best pre-workout with low caffeine on Amazon

Caffeine content: 95mg per serving

The Jocko Go Pre-Workout was formulated with the assistance of former Navy Seal commander Jocko Willink, and is designed for high-performance in the gym, whether that means longer aerobic workouts or lifting with more power.

Each serving of the Jocko Go Pre-Workout contains just 95mg of caffeine, making it an excellent low caffeine pre-workout for people who want a little jolt before their workouts without going overboard on stimulants.

Other key performance-boosting ingredients include D-Ribose (2,500mg), Rhodiola Rosea Extract (100mg), L-Theanine (95mg), and L-Citrulline (500mg).

Although the Jocko Go Pre-Workout has less than 100mg of caffeine, it does contain theobromine, which is a mild stimulant sourced from cocoa beans.

Theobromine helps dilate blood vessels and increase heart rate. While it is a stimulant, it doesn’t generate the same jitters typical of excess caffeine.

Finally, the Jocko Go Pre-Workout is also an excellent low caffeine pre-workout for people who don’t want artificial sweeteners or the tingling sensation from supplementing with beta-alanine.

Shop the Jocko Go Pre-Workout at Amazon

Transparent Labs Stim-Booster

⭐ Best value low caffeine pre-workout

Caffeine content: 100mg per serving

Designed as a low caffeine pre-workout or as a way to give your existing pre-workout an added jolt, the Transparent Labs Stim Booster contains just 100g of caffeine, about 50% less caffeine compared to your traditional pre-workout supplement.

Designed to maximize nitric oxidation for increased muscle performance, the Transparent Labs Stim-Booster in chock-full of natural compounds for a nice and clean ingredient profile.

The key exercise-boosting ingredients include:

L-Tyrosine (1,000mg)
Taurine (500mg)
PurCaf Organic Coffee (100mg)

The Transparent Labs Stim-Booster only comes in two flavors, either Blue Raspberry or an “unflavored” version for people who want to piggy-back an existing pre-workout with more caffeine.

Transparent Labs is an industry-leader when it comes to superior manufacturing processes, with all of their supplements made in a certified facility. The supplements are then all third-party tested for purity.

A container of the Transparent Labs Stim-Booster costs $19 and contains 30 servings, making it an excellent value for low caffeine pre-workouts.

Shop the Transparent Labs Stim-Booster and Save 10% by Subscribing

Six Star Explosion

⭐ Best cheap low caffeine pre-workout

Caffeine content: 135mg

The Six Star Explosion Pre-workout is a cost-effective supplement that includes 135mg of caffeine anhydrous per serving across several easy-to-mix and delicious flavors.

Six Star is a budget-friendly supplement company that makes quality supplements, and the Six Star Explosion is a great example of this with a sticker price of just $15 per container.

Each serving also includes beta-alanine (1,500mg), betaine anhydrous (1,250mg), L-arginine (1,100mg), and a blend of taurine and other non-essential amino acids that increase nitric oxide activation, helping “pump” your muscles when working out.

While the price point on the Six Star Explosion is hard to beat, there are a couple of things I didn’t love about this pre-workout. First, it includes a lot of artificial sweeteners, including sucralose and maltodextrin. And second, the manufacturing process doesn’t seem to include any third-party testing.

All that said, the Six Star Explosion is a cost-effective low caffeine pre-workout for people who want a bit of a buzz before their workouts.

Shop the Six Star Explosion Pre-Workout at Amazon

How to Choose the Best Low Caffeine Pre-Workout

The world of supplements can feel overwhelming for newbies. But once you understand a few key things, choosing between the low caffeine pre-workouts gets easier.

Here are the key things to look for when shopping around for the right low caffeine pre-workout for you and your goals:

Caffeine content – Naturally, the first thing to look for is the caffeine content of the pre-workout. Typical pre-workouts have between 150-250mg of caffeine, with some high-stim pre-workouts have 350-400mg of caffeine.

Low caffeine vs. No caffeine – When choosing a pre-workout, consider whether you want a low or no caffeine pre-workout (also known as stim-free pre-workouts). Stim-free pre-workouts are widely used and can be the perfect pre-workout for caffeine-averse gymgoers.

Stimulants – Caffeine isn’t the only stimulant used in pre-workouts. Theobromine, synephrine, and hordenine are other forms of stims. These tend to be milder compared to caffeine and help to improve focus and reduce fatigue.

Ingredient List – Check the ingredient list for performance-enhancing ingredients like beta-alanine, tyrosine, BCAAs, Citrulline malate, and other natural compounds. Be weary of supplement brands that rely heavily on proprietary blends which can mask hidden ingredients.

Artificial flavors and sweeteners – Supplements utilize natural and artificial sweeteners to increase palatability. Artificial sweeteners like sucralose and aspartame can be difficult to digest for some users. Look for naturally-sourced sweeteners like Stevia.

Third-party testing – Third-party testing ensures that the low caffeine pre-workout you buy is pure. Supplement companies—often fairly—have earned a rep for not always being honest about what’s on the label. Third-party testing means you are ingesting what is on the ingredient label and nothing else.

Taste and Flavor – While the flavoring isn’t the most important thing to consider, a low caffeine pre-workout that tastes good goes down easier and makes for a more enjoyable supplementing experience. Check out reviews and try samples at your local supplement store to get a sense of the taste.

Cost – Supplements can get pricey when you add up the months and years of supplementation. Look to drive down the cost-per-serving by considering a subscription (saving up to 10%) to the preferred low caffeine pre-workout of your choice.

Low Caffeine Pre-Workouts – FAQs

How much caffeine is typically found in low caffeine pre-workouts?

Low caffeine pre-workouts typically contain anywhere from 50 mg to 150 mg of caffeine per serving, significantly less than the 200 mg to 400 mg commonly found in regular and high-stim pre-workouts.

How should I time the consumption of a low caffeine pre-workout before my workout?

Recommendations vary by brand, but according to the position statement on caffeine by the International Society of Sports Nutrition, caffeine should be taken 60 minutes before exercise (Guest et al., 2021).

Are low caffeine pre-workouts safe?

Pre-workouts are generally safe. Individual responses to pre-workout supplements can differ, so it's essential to choose a product that aligns with your fitness goals, caffeine tolerance, and preferences.

Always follow recommended dosages and consult a healthcare professional if you have any concerns or specific health conditions.

What is the minimum amount of caffeine in pre-workout?

Pre-workouts come with and without caffeine. The Transparent Labs Stim-Free, for example, has zero caffeine. Low caffeine pre-workouts range in caffeine content from 50-150mg.

A mild pre-workout is a great option for people who don’t need 200mg or more of caffeine or who have caffeine sensitivities.

What are the benefits of low caffeine pre-workouts?

Low caffeine pre-workouts are an excellent option for people who are sensitive to caffeine and experience nervousness, restlessness, insomnia, racing heartbeat, and jitters when consuming larger quantities of caffeine.

A low caffeine pre-workout is also a great option for people who workout later in the day and don’t want to be up all night after exercising.

Conclusion

Ultimately, a low caffeinated pre-workout is another tool in your journey towards a healthier and fitter you.

To recap, our top choice for the best overall low-caffeine pre-workout is the Transparent Labs Stim-Free Pre-Workout.

We love it because:

✅Tons of performance-enhancing ingredients

✅ Zero caffeine

✅ No crashes or jitters

✅ Tastes really good and is easy to mix

✅ Third-party tested to guarantee purity

✅ Save 10% by subscribing (and get free shipping)

Pick up a container of the Transparent Labs Stim-Free Pre-Workout and take your workouts to the next level.

Shop the Transparent Labs Stim-Free Pre-Workout and Save by 10% by Clicking Here Today

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