The best fuels for taking pre-workout and why
Written byH&B editorial team
Reviewed byHeeral Tomlinson
Whether it’s the classic pre-workout powder or a caffeinated snack bar, find our favourite products to help fuel your next gym session
Our top 3 picks
Fruit Punch
Optimum Nutrition
Optimum Nutrition Gold Standard Pre Workout Fruit Punch 330g
18+
€27.95
Capsules
Grenade
Grenade Black Ops 100 Capsules
Save up to 1/2 Price
€31.95
€45.50
Even if you love a morning workout, sometimes the snooze button is just too tempting.
What you need is a quick, easy fix that’ll give you a burst of energy and help you avoid a slump later on.
So, we’re sharing popular sports nutrition products to get you inspired. Whether it’s the classic pre-workout powder or a caffeinated snack bar, there’s something to help fuel your next session.
The pre-workout products you’re loving
Pack a punch with this fruity addition to your morning routine. It has a B vitamin blend to support your energy levels.
Optimum Nutrition delivers top ingredients in their most premium pre-workout yet. Each serving provides 175mg of caffeine – almost the same as two cups of coffee – to help increase alertness during a workout.1
The formula also contains creatine, designed for short bursts of high-intensity exercise. Just mix one scoop in 350ml of cold water.
5/5 stars: “If you want to feel that burst of energy through a workout I would definitely recommend this. It’s fantastic. It really provides a kick.” – LZ33
You won’t miss this bright green grenade in your cupboards. Each is filled with 100 Black Ops capsules, designed to provide energy and fuel a focused workout.
Every capsule contains a blend of:
- green tea extract with caffeine
- black pepper extract (perfect if you’re taking turmeric as it helps with absorption)2
- capsaicin-containing cayenne pepper
- 185mg caffeine
You want only capsules at a time and it's not suitable for anyone under 18 years old.
5/5 stars: “I never review anything but felt I had to with this. They’ve curbed my cravings and my appetite but definitely increased my energy when going to the gym first thing in the morning.” – Adeleblack
USN says it best: “Every training session should push you: the challenge you set yourself is how far you can push back.”
With zero sugar and zero carbs, this juicy watermelon pre-workout is an ideal way to support your training goals without the extras.
BCAAs leucine, isoleucine, and valine provide three essential amino acids in one serving. We need amino acids to make protein, as well as neurotransmitters (messengers that help our brain and body communicate).3
Plus, there’s over three times your recommended dietary allowance (RDA) of vitamin B6, which contributes to the reduction of tiredness and fatigue.4,5 Simply mix 11g with water and drink before a workout.
The European Food Safety Authority sets an upper limit (UL) for vitamin B6 at 12mg per day for all adults. Always consult with a healthcare provider before taking any supplements, especially in doses that approach or exceed the UL.
5/5 stars: “Best BCAA I have tried. I train quite intensely, this keeps me going throughout my session.” – MsMuscle
Whether you’re fuelling up or recovering afterwards, this sweet-savoury bar is more than just a tasty snack. With 8.7g of protein to support muscle maintenance and growth, plus a full spectrum of B vitamins6 for energy metabolism and focus, it’s a smart choice for both body and mind. Bonus: magnesium helps to reduce tiredness – perfect after a heavy session.
Reach for it before or after a workout, or as a mid-morning snack. Whether you’re hitting the weights or heading into a busy day, it’s a smart choice for supporting your body.
Think the perfect breakfast doesn’t exist? This smooth, apple and cinnamon porridge is cleverly formulated to support your body and brain, and tastes delicious too. With 17g of protein per serving, it helps maintain and build muscle mass, while vitamin B57 supports energy levels and mental performance as you take on the day.
Added ingredients like haskap berries and gold kiwi bring something extra to the table, too – think delicious flavours.
Stir into hot water or milk for a quick, nourishing start – or customise it with extra oats, fruit or yoghurt if you like a more loaded bowl. It’s ideal an hour before your workout, or whenever you need a protein-rich breakfast to get you through.
5/5 stars: “Protein porridge to start the day right. I like the taste and add some fruit, it makes a great breakfast.”
Some electrolyte drinks can taste a bit… salty. But these mango-flavoured tablets have a light, fruity taste while making it easier to stay hydrated. Magnesium8 and vitamin C9 help reduce tiredness, making it a smart pick before exercise.
Drop a tablet into a glass of water and let it work its magic. Sip it before your session or keep it on hand for that mid-afternoon slump.
5/5 stars: “I needed help with training and recovery but wasn’t sure whether to try. So glad I did, great flavours and really does make a difference.”
The final say
We get the best results when we mix top-quality formulas with convenience and great taste. Your new routine starts here so make sure you understand the best ways to recover after working out, too.
If you're still looking for more, you can learn about how to use creatine for workouts and recovery or give your workout a boost with magnesium.
The subjective customer reviews should not be regarded as medical or health advice; no reliance should therefore be placed on them; and they are not endorsed by Holland & Barrett. If you have any health problems or questions regarding the suitability of any product please contact a health professional. Products are not medicinal unless otherwise stated.
1. NHS. Foods to avoid in pregnancy [Internet]. NHS [reviewed 2023 May 19; cited 2024 Jun 4]. Available from: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
2. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods [Internet]. 2017 Oct 6 [cited 2024 Jun 4]; 6(10): 92. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
3. National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition [Internet]. 1989 [cited 2024 Jun 4]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/
4. NHS. B vitamins and folic acid [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Jun 4]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
5. European Commission. Characteristics [Internet]. Cited 2024 Jun 4. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6498
6. Kennedy D. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients. 2016 Jan 27;8(2):68.
7. Sanvictores T, Chauhan S. Vitamin B5 (Pantothenic Acid) [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK563233/
8. Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose c. EFSA Journal. 2010 Oct;8(10):1807.
9. Abdullah M, Jamil RT, Attia FN. Vitamin C (ascorbic acid) [Internet]. Nih.gov. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/
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