We Tested The Best Low Caffeine Pre-Workouts (Low Stim In 2024)

There is no denying caffeine-laden pre-workouts will keep you on edge and boost your efforts in the gym, but the dreaded jitteriness, anxiety, and racing heart are not something all of us enjoy, not to mention destroying sleep and recovery.

Some people simply can't tolerate caffeine and choose no-stim pre-workouts, but others want to take advantage of caffeine as a quick pick me up, without feeling like being punched in the gut.

If you fall into any of these two categories, then you will find a suitable low-stim pre-workout for your needs in this roundup review.

• Best Low-Caffeine Pre-Workout: Pre Lab Pro
• Best Budget Low-Caffeine Pre-Workout: Transparent Labs Stim Booster
• Best No-Stim (Caffeine Free) Pre-Workout: Transparent Labs Stim-Free Pre-Workout

Best Low-Caffeine Pre-Workout

Pre Lab Pro

Pros

• 80 mg of caffeine is one of the lowest caffeine doses with a pre-workout, without being a no-stim.
• Mixes nootropics and performance enhancers.
• All-natural ingredients.

Cons

• An acquired taste many will find awful.

Price Per Serving

• $2.95 single purchase
• $2.21 in bulk

===>Check Latest Pre Lab Pro Deals<===

Pre Lab Pro distinguishes itself from other low-stim pre-workouts by introducing more nootropics into the blend. This means it mixes brain-boosting ingredients with the more typical performance enhancers used in pre-workouts.

But the 80 mg of caffeine stacked with 160 mg of L-theanine, is what makes it a perfect fit in the low-stim category.

80 mg of caffeine is a modest dose, which will give you an energy and mood boost, but it's not enough to deliver a true performance enhancement. However, the L-theanine in the perfect 2:1 ratio with caffeine boosts its effects and decreases anxiety and jitters caused by the stimulant ^[1].

The combined effect of the two ingredients is proven to enhance reaction time, visual processing speed, and accuracy ^[2,3]. While this may not bring much benefit for weightlifting, it can be decisive for athletes participating in sports where reaction and decision making is critical.

The other brain-boosting ingredient is L-tyrosine, which is known for its positive effect on mind flexibility. However, the dose in Pre Lab Pro is likely too low to deliver meaningful effects.

The main performance enhancement in the product is delivered by the L-Citrulline/L-Glutathione Blend.

In one study, taking L-citrulline and L-glutathione for seven days enhanced blood flow after high-intensity exercise compared to a placebo ^[4].

Finally, an 8-week resistance training trial employing L-citrulline and L-glutathione daily found that the intervention group gained more lean mass than the placebo group after four weeks ^[5].

However, there was no significant difference between groups after eight weeks, indicating it may not provide long-term benefits.

The next ingredient in the formula is Red beet powder. The substance may aid recovery following a strength workout. Research shows 600 mg of red beet powder can help with heart rate recovery ^[6].

Furthermore, red beets' nitric oxide content reduces the oxygen cost during exercise, resulting in greater endurance ^[7][8].

If I have to point to one flaw with Pre Lab Pro it is the taste.

Despite being naturally sweetened, it is not sweet and tastes just like red beets. This is an acquired taste and some may enjoy it, but for most the first few servings will be a challenge.

My solution to this problem is mixing it with some electrolyte powder to improve the taste and get some extra beneficial effects.

Pre Lab Pro is not cheap either. One tub costs $59.99 and contains 20 servings, costing $2.95 each serving.

When you buy in bulk the price gets closer to the other alternatives though; four tubs cost $177, or $2.21 per serving.

Despite the higher price and questionable flavor, Pre Lab Pro has an all-natural ingredients list that delivers both physical and mental boosts.

Furthermore, no other pre-workout has such a low caffeine content, making it the best low-stim option.

===>Check Latest Pre Lab Pro Deals<===

Best Budget Low-Caffeine Pre-Workout

Transparent Labs Stim Booster

Pros

• Low caffeine dose boosted by taurine will deliver positive effects without side effects.
• Incredibly cheap at $0.33 per serving.
• Tastes and mixes great.
• Informed Choice mark guarantees there are no contaminants inside.

Cons

• Other ingredients besides caffeine are underdosed.

Price Per Serving

• $33 per serving single purchase
• $0.30 per serving with sub

===>Check Latest Transparent Labs Stim Booster Deals<===

If you're on a college budget or simply don't believe in spending much on pre-workout supplements, the Transparent Labs Stim Booster Pre-Workout is the most budget-friendly pre-workout.

It costs $9.99 for 30 servings.

Yes, you read it right. That's $0.33 per serving, and you can save an additional $1 on your subscription with free shipping.

While some ingredients are speculative and potentially underdosed, you get the benefits of caffeine and taurine.

Starting from the top of the ingredients list, L-tyrosine is a solid substance, but it's underdosed from the efficacious doses used in the clinical studies proving its effects.

NooLVL may provide benefits, but the studies demonstrating them are most likely biased.

The main power of the formulation comes from 100 mg of caffeine aided by 500 mg of taurine. 100 mg of caffeine seems to be the perfect amount for people who still want to enjoy the benefits, but not get overwhelmed.

Taurine is a popular component found in pre-workouts and energy drinks that works in tandem with caffeine.

Taurine lessens the necessity for high levels of caffeine by producing a dose-response relationship in which the higher the taurine consumption (between 71-3105 mg), the less caffeine is required (40-325 mg) ^[9].

Furthermore, studies suggest increasing taurine doses boosts performance regardless of caffeine dose ^[9].

Alpha GPC has been shown to improve vertical jump performance, but the study proving this hasn't been replicated, so I am not convinced of the effect.

The Informed Choice mark all Transparent Labs products carry is also present here, despite the low price tag.

As mentioned, the main ingredient is caffeine. The price is lower than a cup of coffee or an energy drink while having a lot more beneficial ingredients than both.

This makes the Transparent Labs Stim Booster an excellent option for people looking for a low-stim pre-workout.

===>Check Latest Transparent Labs Stim Booster Deals<===

Best No-Stim (Caffeine Free) Pre-Workout

Transparent Labs Stim-Free Pre-Workout

Pros

• Properly dosed ingredients.
• Informed choice mark gives peace of mind to athletes and first responders.
• No-stim product ideal for late training sessions.

Cons

• The beta-alanine dose will be too much for some people.

Price Per Serving

• $1.66 per serving single purchase.
• $1.49 per serving with subscription.

===>Check Latest Transparent Labs Stim Free Pre Workout Deals<===

Even a low caffeine dose can be too much if you are caffeine-sensitive or it's too late in the day. Many train late in the evening after work, but still want a performance enhancer.

If you are one of those people a no-stim pre-workout is your best option and the Transparent Labs Stim Free pre-workout is perhaps the best one on the market.

The soul of the formulation is the main trio of modern pre-workouts: Citruline Malate (8 g), Beta Alanine (4g), and Beatine (2.5g), all effectively dosed- something few pre-workouts manage.

L-citrulline raises nitric oxide levels in the body, which improves muscle endurance, fatigue resistance, and post-exercise recovery by dilating blood vessels and increasing blood flow ^[10].

Furthermore, nitric oxide may lower the demand for oxygen and ATP during exercise.

According to studies, taking 8 g of Citrulline Malate 60 minutes before exercise increases repetitions to failure in both the upper and lower body, reduces muscle soreness 24 and 48 hours later, and improves maximal grip strength ^[10]

For those interested in endurance, taking 6g of Citrulline Malate per day for seven days extends the time to exhaustion while cycling at moderate exertion ^[11].

Beta-alanine increases carnosine levels, which, in practical terms, leads to extended high-intensity exercise duration in the 1-4 minute range ^[12,13].

Keep in mind Transparent Labs Stim Free has one of the highest doses of beta-alanine in any pre-workout. Beta-alanine is responsible for the tingling sensations many people associate with pre-workouts, and with 4 grams of it, they can be quite severe.

If you're looking to avoid that, choose a pre-workout without beta-alanine.

Betaine is an interesting pre-workout ingredient that may increase the anabolic environment after exercise by reducing the involvement of the AMPK pathway ^[14].

The product also contains substances with proven cognitive benefits, such as L-tyrosine and Huperzine A, and it has the Informed Choice mark found on all Transparent Lab supplements.

With a price of $49.99 for a single purchase and $44.99 with a subscription the Transparent Labs Stim free offers excellent value because of the effective doses on the main ingredients.

If you want a mighty pump with no stimulants, definitely give Transparent Labs Stim Free a try.

===>Check Latest Transparent Labs Stim Free Pre Workout Deals<===

Why Use A Low-Caffeine Pre-Workout?

Since caffeine is the most effective legal and safe stimulant, most pre-workouts use it as the central point of their formulations. Most products have high doses of caffeine, because studies show you need 3-6 mg per kilogram of body weight for ergogenic effects.

However, this amounts to a huge dose of caffeine which can lead to severe side effects even if you are not sensitive to caffeine. Many pre-workouts put north of 200 mg of caffeine per serving, and some even have ridiculous amounts of 400 mg or more.

Low-stim pre-workouts are actually harder to find than no-stim products. But as you've seen in the list, there are solid options to choose from. Here are two scenarios why you would want a low-stim pre-workout.

Caffeine Sensitive People

Caffeine-sensitive people may get a big adrenaline rush after taking caffeine and may experience anxiety, jitters, elevated heart rate, and nausea. If you are one of those people you are usually better off staying away from caffeine altogether.

But others (like me) take caffeine relatively well and benefit from it, but only in moderate doses. Low stim pre-workouts are an excellent choice in this case because you can still enjoy an almost instant energy and motivation boost, without feeling like you are being chased by a hungry bear.

They also make excellent beginner pre-workouts for the uninitiated.

Afternoon or Evening Training

Caffeine is also detrimental to sleep and can have you lying awake in bed for hours. Caffeine's half-life time in the blood may range from 1.5 to 9 hours, so even if you are not sensitive to it, you should always consider your intake according to your bedtime.

Many people train after work and taking a big dose of caffeine 3 or 4 hours before bed can be disastrous.

If you train late in the evening I would suggest going for the no-stim option, but if your workout or training sessions are in the late afternoon, a dose of 80 to 100 mg of caffeine may be just the right amount to get you through the sets without interfering with sleep.

How To Pick The Best Low-Caffeine Pre-Workout

Caffeine Amount

Around 80 to 100 mg of caffeine is considered a low amount for a pre-workout. This is on average what you would get from a cup of coffee, so if you know how your body reacts to it, you should have no problems.

Many pre-workouts on the market contain 200 mg of caffeine or more, which is perfect for people used to caffeine or working out earlier in the day, but not so much for the caffeine-sensitive or those hitting the gym late.

Doses of 300 mg or more are suitable only for people who are used to such high amounts or simply don’t mind the inevitable side effects.

Ingredients

Pre-workouts contain several categories of ingredients, with the key one being caffeine.

Caffeine is a nervous system stimulant that boosts energy, concentration, and fat oxidation while lowering perceived exertion during exercise. Caffeine in moderate amounts, 2-4 mg per kg of body weight, improves both physical and mental function.

Combining caffeine with L-theanine and taurine increases its potency and reduces the amount needed to obtain the same results as a higher dose.

L-citrulline is another key ingredient in most pre-workout supplements. It is likely the most potent vasodilator on the market, expanding blood vessels and increasing blood flow.

Beta-alanine is the next most frequent component. In addition to the distinctive tingling sensations, it has important effects such as enhanced power output and decreased fatigue.

Betaine has less studies than the previous two components, although it is believed to have considerable performance and muscle-building benefits.

Pre-workouts also often include brain-stimulating ingredients typical for nootropics such as L-tyrosine, L-theanine, Alpha GPC, and many others.

Dose

As crucial as the components are, their presence in formulations is frequently ineffective due to inadequate dosage. Here are the suggested dosages you should look for in a high-quality pre-workout:

• L-citrulline: 6-8 g
• Beta-Alanine: 2-3 grams
• Betaine anhydrous: 2.5 g
• L-theanine: 100-400 mg
• Taurine: 500-2000 mg

Third-Party Testing

Unfortunately, far too many supplements on the market include heavy metals or other pollutants that might have a negative impact on your health.

The problem can be considerably worse for athletes or individuals who are exposed to random drug testing, as they may fail the test due to a contaminated supplement.

This is why independent third-party purity testing is so vital. All of the goods on this list are from trustworthy manufacturers with proven track records, and most of them have credible third-party testing, such as the Informed Choice mark found on Transparent Labs products.

Frequently Asked Low-Caffeine Pre-Workout Questions

Are Low-Stim Pre-Workouts Still Effective?

If you need a quick boost of energy before a workout high stim products are undoubtedly more effective. However low-stim supplements are still effective and can deliver substantial performance enhancements if they are well dosed and formulated, like the options found in this roundup review.

What Are The Benefits of Low Caffeine Pre-Workouts?

Low caffeine pre-workouts have many benefits depending on their ingredients, but their main advantage over regular pre-workouts which contain a lot of caffeine is that they are much better for caffeine-sensitive people or those training later in the day.

What Is The Lowest Amount Of Caffeine In A Pre Workout?

There are plenty of pre-workouts with no caffeine at all, like the Transparent Labs no-stim. Products considered low-stim usually have between 80 and 100 mg of caffeine, roughly as much as a standard cup of coffee.

Summary

Pre Lab Pro has one of the lowest caffeine per serving ratios of all pre-workouts and combines proven nootropics with typical pre-workout ingredients which is why it sits on the top of the list.

If you want a low dose of caffeine at the best price, Transparent Labs Stim Booster should be your choice, while the Stim-Free product from the same brand is one of the best pump pre-workouts on the market.

===>Check Latest Pre Lab Pro Deals<===

References

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2. Haskell, C. F., Kennedy, D. O., Milne, A. L., Wesnes, K. A., & Scholey, A. B. (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. Biological psychology, 77(2), 113-122.
3. Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional neuroscience, 11(4), 193-198.
4. Cabre, H. E., Greenwalt, C. E., Gould, L. M., & Smith-Ryan, A. E. (2023). The effects of L-Citrulline and Glutathione on Endurance performance in young adult trained males. Journal of the International Society of Sports Nutrition, 20(1), 2206386.
5. Hwang, P., Morales Marroquín, F. E., Gann, J., Andre, T., McKinley-Barnard, S., Kim, C., … & Willoughby, D. S. (2018). Eight weeks of resistance training in conjunction with glutathione and L-Citrulline supplementation increases lean mass and has no adverse effects on blood clinical safety markers in resistance-trained males. Journal of the International Society of Sports Nutrition, 15(1), 30.
6. Benjamim, C. J. R., S. Júnior, F. W., de Figueirêdo, M. Í. L., Benjamim, C. J. R., Cavalcante, T. C. F., da Silva, A. A. M., ... & Valenti, V. E. (2021). Beetroot (Beta Vulgaris L.) extract acutely improves heart rate variability recovery following strength exercise: a randomized, double-blind, placebo-controlled crossover trial-pilot study. Journal of the American College of Nutrition, 40(4), 307-316.
7. Bailey, S. J., Winyard, P., Vanhatalo, A., Blackwell, J. R., DiMenna, F. J., Wilkerson, D. P., ... & Jones, A. M. (2009). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of applied physiology.
8. Babarykin, D., Smirnova, G., Pundinsh, I., Vasiljeva, S., Krumina, G., & Agejchenko, V. (2019). Red beet (Beta vulgaris) impact on human health. Journal of biosciences and medicines, 7(3), 61-79.
9. Souza, D. B., Del Coso, J., Casonatto, J., & Polito, M. D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. European journal of nutrition, 56(1), 13-27.
10. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. The Journal of Strength & Conditioning Research, 34(5), 1480-1495.

11. Bailey, S. J., Blackwell, J. R., Lord, T., Vanhatalo, A., Winyard, P. G., & Jones, A. M. (2015). l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans. Journal of Applied Physiology.
12. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
13. Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., ... & Gualano, B. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 658-669.
14. Apicella, J. M., Lee, E. C., Bailey, B. L., Saenz, C., Anderson, J. M., Craig, S. A., ... & Maresh, C. M. (2013). Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. European journal of applied physiology, 113(3), 793-802.