Pre-workouts are a popular way to get amped up for a workout, but what if you don’t want to take beta-alanine?
Research has shown that beta-alanine can help to increase muscular endurance in high-intensity exercise.
However, beta-alanine is the ingredient that gives you a tingling sensation that can be unpleasant.
In this article, we will list 11 pre-workout supplements without beta-alanine.
Then we will go through the typical ingredients in pre-workouts without beta-alanine.
We will also look at the research into beta-alanine and see if the benefits of taking pre-workout without beta-alanine outweigh the unpleasing pins and needles feeling.
Stick around until the end for how to choose pre-workout without beta-alanine.
List of pre-workout without beta-alanine
- A cup of coffee
- 5-hour energy
- BPI Sports 1. M.R.
- Gorilla Mode Energy
- Ghost Pump Nitric Oxide
- Gorilla Mode
- Prolific Pre-Workout
- Vega sport energizer pre-workout
- Myblox LOCO
- Caffeine
- Total Nitric Oxide
My top 3 picks
Caffeine and l-theine together. I don’t like the feeling that I get from most pre-workouts. With that being said I do truly like the focus and energy from caffeine so I like to use
Gorilla Mode Energy – This pre-workout has 187 mg of caffeine. I like this pre-workout because it has limited staple ingredients like caffeine and l-theanine.
Gorilla Mode – Being a stimulant-free pre-workout, I like to use this for my training sessions later in the evening.
Top 11 pre-workouts without beta-alanine
Pre-workouts without beta-alanine can be broken up into two categories, has stimulant supplements like caffeine or not.
Disclaimer, I am not endorsing any of these supplements as safe or right for you nor am I getting directly paid by any of these bands.
I am an amazon affiliate, and as such if you click one of the links and buy I will get a small percentage. This however does not change the price you pay.
Here are 11 of the best pre-workouts without beta-alanine:
1. A cup of coffee:
A cup of coffee is the number one pre-workout for a few reasons. Most notably, it is a great source of caffeine, which has been well researched to increase energy and focus. (1)
Not only that a cup of coffee is going to be your cheapest option.
Check out Death Wish, The world’s strongest coffee.
2. 5-hour energy:
5-hour energy is a good pre-workout because it contains caffeine. Caffeine can help to increase energy, focus, and endurance. (1)
Cost per serving: $1.34
Key Ingredients per serving:
Vitamin B6, Vitamin B12, Vitamin B3 (Niacin), Citicoline, Tyrosine, Phenylalanine, and Caffeine.
3. BPI Sports 1.M.R.
BPI Sports One More Rep is a pre-workout with ingredients including glycerol, caffeine, and white willow bark. 1.M.R. (2)
Cost per serving: $1.08
Key ingredients per serving:
Glycerol, Caffeine, White willow bark
4. GORILLA MODE ENERGY
Gorilla Mode Energy is a pre-workout that contains ingredients like caffeine and l-tyrosine. This pre-workout is designed with focus in mind. (3)
Cost per serving: 0.99
Key Ingredients per serving:
L tyrosine 500 mg, Kanna 500 mg, Caffeine 187 mg, Huperzine 200mg
5. Ghost Pump Nitric Oxide
Ghost Pump Nitric Oxide is a pre-workout supplement that contains ingredients like L-Citrulline, Arginine Nitrate, and Setria, all of which are non-stimulant and theorized to provide more blood flow. (4)
Cost per serving: 0.99
Key Ingredients per serving:
L-Citrulline, NO3-T Arginine Nitrate, and Setria PureWay-C
6. Gorilla mode
A stim-free pre-workout supplement Gorilla Mode is formulated to optimize muscle fullness, training capacity, and focus. With ingredients like choline and tyrosine for focus and sodium and citrulline for blood flow. (5)
Key ingredients per serving
L-Citrulline 9000mg, Betaine, Glycerol, Beet Root Extract, L-Tyrosine, Agmatine Sulfate, Huperzia.
Cost per serving: 2.19
7. Prolific Pre-Workout
Prolific pre-workout is trying to get the best of both worlds by giving you focus and energy while also trying to increase your pumps. (1,2,3,4,5)
Key ingredients per serving
L-Citrulline 6g, Betaine Anhydrous 2.5g, Taurine 1.5g, Caffeine 320mg, Citicoline 250mg, L-Theanine 200mg, Rhodiola Rosea Extract 100m, Coffee Fruit Extract 100mg
Cost per serving: 0.87
8. Vega sport energizer pre-workout
Vega Sports pre-workout is designed to give you energy through a blend of ingredients like caffeine, Rhodiola, and green tea. (1)
Cost per serving: 0.93
Key ingredients per serving:
Organic Green Tea Leaf Extract, Caffeine from coffee beans, Rohidilia
9. Myblox LOCO
Myblox pre-workout is designed to improve focus and energy with ingredients like choline bitartrate, taurine, and Ornithine. (5)
Cost per serving: 0.89
Key ingredients per serving:
L-Citrulline, Beta-Alanine, Arginine AKG, Taurine, Caffeine Anhydrous
10. Caffeine
Simple but effective pre-workout and my personal favorite. An optimal dose of caffeine for my body weight and height pre-workout is one of the most effective performance enhancers (1)
Cost per serving: 0.02
11. Total Nitric Oxide
Like other stim-free pre-workouts, Total Nitric Oxide is designed to increase pumps and blood flow. With ingredients like L-Citrulline, Beet Root Extract, and arginine, plus no caffeine or stimulants, Total nitric oxide is targeting blood flow and performance. (5)
Cost per serving: 1.99
Key Ingredients per serving:
L-Citrulline, Beet Root Extract, Arginine
What is pre-workout without beta-alanine
Pre-workouts without beta-alanine are a great option for people who don’t want to experience the tingling sensation of taking beta-alanine.
These pre-workouts still provide many of the same benefits as pre-workouts with beta-alanine.
Let’s take a look at the common ingredients in pre-workout without beta-alanine:
Caffeine:
What it is: Caffeine is a stimulant that can help to increase alertness, focus, and energy.
ISSN Statement: caffeine has been consistently shown to be effective as an ergogenic aid when taken in moderate doses (3–6 mg/kg), during endurance-type exercise and sport. You might be asking yourself does coffee work as well as a pre-workout? Read my thoughts on coffee vs. pre-workout.
Creatine:
What is it: Creatine is an amino acid that helps to replenish ATP levels in muscles.
ISSN Statement: In terms of performance, the International Society of Sports Nutrition (ISSN) has previously concluded in its position stand on creatine supplementation that creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity
There are many different types of creatine on the market. Learn more about the difference between Creatine Monohydrate vs HCL.
Nitric oxide(Beetroot powder, NO2):
Nitric oxide is a vasodilator that can help to improve blood flow and deliver more oxygen and nutrients to muscles.
ISSN Statement: Collectively, these results indicate that nitrate supplementation may improve aerobic exercise performance and cardiovascular health in some populations.
– B vitamins:
What is it: B vitamins are essential for energy production.
ISSN Statement: Although research has demonstrated that specific vitamins may possess some health benefits (e.g., Vitamin E, niacin, folic acid, vitamin C, etc), few have been reported to directly provide ergogenic value for athletes.
Green tea extract:
What it is: Green tea extract is a source of caffeine and antioxidants.
ISSN Statement: Possibly effective – Theoretically, increases in energy expenditure may help individuals lose weight and/or manage body composition.
These are just a few of the common ingredients found in pre-workout without beta-alanine.
As you can see, these pre-workouts still provide many of the same benefits as pre-workouts with beta-alanine.
What does pre-workout without beta alanine do?
Pre-workout supplements are designed to help you have a better workout by providing you with energy, focus, and improved performance.
The typical pre-workout formula” is a long list of ingredients, and each one has its own set of effects. One of the most common ingredients in pre-workout supplements is beta-alanine. (6)
The benefits of pre-workouts:
- Increase in endurance
- Increase in stamina
- Decrease in muscle fatigue
However, beta-alanine is only one of many different ingredients that can be found in pre-workout supplements. Other common ingredients include caffeine, creatine, nitric oxide, and B vitamins.
All of these are there to provide a similar effect, which is to improve performance during your workout.
So, in all reality, it is hard to differentiate – pre-workout without beta-alanine from pre-workout with beta-alanine.
The only exception is if you are someone who is bothered by the tingling.
Side effects of pre-workout without beta-alanine
As with any supplement, there is always a potential for side effects. This is especially true in the case of pre-workouts.
It is not uncommon for a pre-workout to have high doses of caffeine in addition to other stimulants.
When taking a pre-workout supplement without beta-alanine, you may experience:
- Jitters
- Increased heart rate
- Nervousness
- Anxiety
- Insomnia
If you are sensitive to caffeine or other stimulants, you may want to avoid pre-workout supplements altogether. As caffeine is widely used in pre-workout supplements.
It is important to mention that many supplements, including pre-workouts, have not been evaluated by the FDA.
There is also a lot you can do without taking a pre-workout. This is especially true when you have good intra-workout carbs.
This can make it difficult to know whether a supplement is safe. When taking any supplement, it is always best to speak with a doctor first.
Beta-alanine research
Beta-alanine is a naturally occurring amino acid that has been shown to increase endurance and stamina in high-intensity exercise. Research has also shown that beta-alanine can help to reduce muscle fatigue.
Aerobic exercise performance:
A 2012 meta-analysis looked at the effects of beta-alanine on exercise performance. The study found that beta-alanine improved performance lasting 1 – 4 minutes.
Neuromuscular fatigue
The International Society of Sports Nutrition reviewed serval studies looking at beta-alanine and muscle fatigue. The ISSN stated:
“Collectively, the evidence suggests that beta-alanine supplementation attenuates neuromuscular fatigue, particularly in older subjects.”(7)
Strength
A 2011 study showed that beta-alanine was not more effective in improving strength outcomes. The study found that beta-alanine did not improve flexed arm hang performance in wrestlers or football players. (8)
The International Society of Sports Nutrition’s position on beta-alanine is:
- 4–6 g daily supplementation of beta-alanine for four weeks increases muscle carnosine concentrations.
- Beta-alanine appears to be safe in healthy people at the advised dosages for now.
- The only reported side effect is paraesthesia (tingling), which can be reduced by taking split lower dosages (1.6 g) or utilizing a sustained-release formulation, according to studies.
- 4 to 6 g of beta-alanine per day for at least 2 to 4 weeks has been found to enhance exercise performance.
- Beta-alanine supplementation can help you feel less fatigued, particularly in older people. There is preliminary evidence that beta-alanine improves tactical performance.
- Combining beta-alanine with other single or multi-ingredient supplements like pre-workout is only effective when taking a daily dose of 4-6 grams daily and is taken for a minimum of 4 weeks.
Overall, research suggests that pre-workout supplements containing beta-alanine can be effective in increasing endurance, and stamina and reducing muscle fatigue.
You want to ensure that you supplement a well-balanced diet to get the best effects. Get an 1800-calorie meal plan with high protein or a 1900-calorie meal plan
While there is a decent body of evidence to support the use of beta-alanine and pre-workout supplements that include this ingredient, more research is needed.
How to choose a pre-workout supplement without beta-alanine
When looking for a pre-workout supplement that doesn’t have beta-alanine, there are a few things to keep in mind. Here are a few tips:
1. Know what you’re looking for:
Not all pre-workout supplements are created equal. Some may be formulated with stimulants like caffeine, while others may not. Read the label carefully to see what is in the supplement.
2. Consider your needs:
One example of considering your needs when looking for a pre-workout is the time of day you plan on training. If you are planning on training in the evening, then you probably want to avoid pre-workouts with high levels of caffeine.
3. Check the ingredients:
As mentioned earlier, checking the ingredients list before purchasing a pre-workout supplement is important. If beta-alanine is listed among the ingredients, then it likely contains this ingredient and you should avoid it.
When it comes to the ingredient beta-alanine, typically, it will be labeled as beta-alanine on the ingredient list. However, you may also see it listed as CarnoSyn.
4. Speak with a doctor:
Remember that the FDA does not regulate pre-workout supplements. This means that they may not be safe for everyone. If you have any pre-existing health conditions or are taking any medications, speak with a doctor before taking a pre-workout supplement.
Pre-workout without beta-alanine: the bottom line
Pre-workout supplements are designed to help you have a better workout by providing you with energy, focus, and improved performance.
When it comes to pre-workouts, a variety of ingredients can be found in them.
Some people may not like how beta-alanine makes them feel, so they might want to avoid pre-workouts containing this ingredient.
Several other pre-workouts are available without beta-alanine, so finding one that fits your needs shouldn’t be too difficult.
Just read the label carefully and speak with a doctor before taking any pre-workout supplement.
Thanks for reading!
Noah Quezada is a registered dietitian nutritionist. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
