Pre-Workout vs Energy Drink: Quick Summary
Not sure which one you need? Here's a quick breakdown:
Pre-Workout – Best for workouts.
Contains performance boosters like beta-alanine, creatine, and nitric oxide support.
Energy Drink – Great for a quick boost.
Designed for general energy and alertness, not workout performance.
Main Difference – Pre-workouts support energy, strength, endurance, and power. Energy drinks mainly provide energy and focus with caffeine and nootropics.
Choose Pre-Workout If – You want to perform better in the gym.
Choose Energy Drink If – You need a quick pick-me-up during the day.
In the pursuit of peak performance, choosing the right energy source matters. With so many options out there, I know it can be easy to feel overwhelmed.
So, what should you choose: pre-workout vs energy drink?
Both promise energy. Both come in flashy cans or tubs. Both are popular in gyms.
…But they're not built the same. They're not designed for the same purpose either.
In this guide, I'll break down the key differences, benefits, and how to decide which one is best for your goals when comparing pre-workout vs energy drink options.
In This Article:
• Understanding Pre-Workouts
• Exploring Energy Drinks
• Pre-Workout vs Energy Drink: Key Differences
• Safety and Health Considerations
• Choosing the Right Option for You
• Frequently Asked Questions: Pre-workout vs Energy Drinks
• Final Thoughts
Understanding Pre-Workouts
Pre-workouts are supplements specifically designed to help you perform better during training. They're usually powders mixed with water, and taken about 20-30 minutes before you work out.
Common Pre-Workout Ingredients
Caffeine – Energy and Mental Focus
Caffeine doesn't just make you feel more energetic. It's also great for enhancing exercise performance. This is true for aerobic and anaerobic exercise (1).
Beta Alanine – Muscle Acid Buffer for Endurance
Beta alanine can help you get more reps during intense exercises lasting at least 1-4 minutes (2).
Creatine – Power, Strength, and Muscle Growth
Creatine helps us quickly regenerate ATP during repeated bouts of intense exercise (3). This can help provide more explosive energy for the beginning of each set.
Nitric Oxide Boosters (like L-Citrulline) – Blood Flow and Muscle Pumps
Increasing nitric oxide helps to dilate blood vessels in muscles. This increases fluid retention in muscles, which makes them swell. That can help increase muscle weight and exercise performance (4).
BCAAs – Reduce Muscle Breakdown
BCAAs can act as an energy source during repeated bouts of intense exercise. Taking them pre-workout can help reduce muscle breakdown and soreness (5).
Benefits of Pre-Workout
Now, what are the benefits that pre-workout has to offer? Well, there are quite a few, including:
• Enhanced strength and endurance
• Sharper focus and motivation
• Delayed muscle fatigue
• Bigger pumps and better blood flow
When to Use Pre-Workout
Take your pre-workout about 20–30 minutes before you hit the gym for the best results.
Exploring Energy Drinks
Energy drinks are beverages made to support alertness and energy. They're more of a general-purpose product and not necessarily designed for fitness performance.
Common Energy Drink Ingredients
Caffeine – Energy and Mental Focus
Just like pre-workout, caffeine is one of the main ingredients you'll find in energy drinks. This is geared to help support energy levels and focus throughout the day.
L-Tyrosine – Mental Performance
L-Tyrosine is a precursor to dopamine, which is involved in motivation and reward in the brain. Taking L-Tyrosine may help improve focus and cognitive performance for this reason (6).
Sugar or Artificial Sweeteners – For Taste
Sugar and artificial sweeteners are often used to make the energy drink taste good. Sugar can also be seen as an ingredient to help support energy, but it can lead to a bigger crash.
B Vitamins
These water-soluble vitamins can help support overall energy production (7).
Benefits of Energy Drinks
At this point, you're probably wondering what benefits energy drinks can bring to the table. Energy drinks are designed to help provide:
• A quick energy boost
• Increased alertness
• Convenience as a ready-to-drink solution
• Reduced fatigue
When to Use Energy Drinks
Use an energy drink when you need a quick energy boost. That could be during a mid-day slump, long work hours, or before light physical activity.
Pre-Workout vs. Energy Drink: Key Differences
Is pre-workout better than energy drinks? Here's how they stack up head-to-head when examining the difference between pre-workout and energy drink options:
| Category | Pre-Workout | Energy Drink |
|---|---|---|
| Purpose | Tailored for workouts | General energy and alertness |
| Ingredients | Performance-focused: beta-alanine, creatine, L-Citrulline | Mostly caffeine, sugar (maybe), L-Tyrosine, and B vitamins |
| Energy Duration | Sustained energy for workouts | Quick energy burst |
| Form | Typically powdered | Ready-to-drink can |
| Timing | Taken before workouts | Anytime energy boost |
| Side Effects | May cause jitters, tingling, or stomach sensitivity in some | May cause jitters or energy crash (especially from sugar) in some |
Understanding the difference between pre-workout and energy drink formulations helps you make the right choice for your specific needs.
Safety and Health Considerations
Before choosing in the pre-workout vs energy drink debate, it's smart to understand how they affect your body.
Caffeine Content
Most pre-workouts have 150–300mg of caffeine per serving. Some have more stimulants on top of that, and some even have none at all.
Energy drinks vary from 80mg to over 300mg in some brands. Just be careful because too much caffeine can lead to:
• Jitters
• Headaches
• Sleep issues
• Increased heart rate
It all depends on your individual tolerance, too, though. If you're accustomed to drinking a lot of caffeine, you may not get these types of symptoms.
Sugar Content
Some energy drinks pack in over 50 grams of sugar per can. That can give you a little bit of energy, but it can lead to a crash soon after.
Not every energy drink has sugar, though. Many energy drinks today have zero sugar and provide energy with less of a crash.
Pre-workouts usually contain little to no sugar. If a pre-workout has sugar in it, it could be for performance reasons, though. After all, carbs are what we use for energy during exercise.
Heart Health
Drinking too many energy drinks in a short time may lead to heart rhythm issues and blood pressure spikes (8). This could be due to overloading your body with caffeine in a way it isn't used to.
Not all studies show negative effects of caffeine on heart health, though. It's also shown neutral effects in those who regularly consume it (8). It also varies person to person based on genetics.
This includes pre-workouts. Studies show that multi-ingredient pre-workouts may actually benefit heart health. They can, however, have negative effects if you have too much (9).
So, while I can't put a blanket statement on either of these, don't over-consume them. Listen to your body, and be smart about your caffeine intake.
Choosing the Right Option for You
When deciding between pre-workouts and energy drinks, consider these three key factors:
1. Your Fitness Goals
Want better pumps, strength, or endurance? Go with a pre-workout.
Just need a pick-me-up before work or a light walk? An energy drink might do the trick.
2. Ingredient Sensitivity
If you're sensitive to caffeine or don't like certain ingredients, read the labels carefully. You can look for lower caffeine or pre-workouts without ingredients you don't respond well to.
3. Your Lifestyle
Morning workouts? Pre-workout can help you wake up and dial in.
Afternoon slumps or late-night shifts? Energy drinks may be more convenient.
I would argue that your lifestyle and reason for needing a boost is what will be the biggest determining factor in which you choose.
Frequently Asked Questions: Pre-workout vs Energy Drinks
Q: Is Pre-Workout Better Than Energy Drinks?
A: It depends on your goals. Pre-workouts are made specifically to help support workout performance. They typically contain ingredients that can improve strength, focus, and endurance.
Energy drinks are designed to provide a quick energy boost, but aren't tailored for workouts. So is pre-workout better than energy drinks for the gym? I'd say absolutely.
Q: Can I Use an Energy Drink Instead of Pre-Workout?
A: You can, but it may not be as effective. Energy drinks can definitely help you feel more awake and alert. They usually lack key ingredients that support exercise performance, though.
If you're hitting the gym, a quality pre-workout is likely the better choice in the pre-workout vs energy drink comparison.
Q: What’s the Main Difference Between Pre-Workouts and Energy Drinks?
A: The biggest difference between pre-workout and energy drink products is purpose. Pre-workouts are made to improve workout performance and typically contain performance ingredients to support performance. Energy drinks are strictly for an energy and focus boost.
Q: How Long Do Pre-Workouts and Energy Drinks Last?
A: Pre-workouts are designed to provide energy that lasts through an entire workout. This is usually 1 to 2 hours. Energy drinks can last the same amount of time energy-wise, but could fade sooner. This is mainly if they're high in sugar.
Q: Are Pre-Workouts and Energy Drinks Safe?
A: Both can be safe when used as directed, but it's important to check the label. Watch out for high doses of caffeine and added sugars. Also, avoid mixing them or over-consuming either one.
Q: When Should I Choose Pre-Workout vs Energy Drink?
A: Choose pre-workout when you're planning an intense training session and want something that can help support your performance. Choose an energy drink when you need a quick energy boost for daily activities, work, or light physical activity.
Pre-Workout vs Energy Drinks: Which Should You Do?
Pre-workout vs energy drink … Which should you go for?
They both have their place, but the best choice depends on your goals and what you're using it for.
If you're training hard and want to push limits in the gym, a solid pre-workout is your best bet. If you just need a quick jolt to power through the day, an energy drink is the better option.
When it comes to pre-workouts, there are so many to choose from. Some with more stimulants like caffeine, and some with less. There are even some pre-workouts with no caffeine.
Some have extra ingredients for strength, power, and endurance. Others may just have caffeine and nootropics for energy and focus.
At 1st Phorm, everything we make is top-tier because we want to help you get the best results possible. We have a ton of great options to choose from, no matter what your goals are!
You can find all of our pre-workouts here, including Project-1, our premier all-in-one formula built to fuel performance, strength, and focus.
When it comes to energy drinks, Phorm Energy is by far my favorite. It has only 200 mg of caffeine, nootropics for focus, and the flavors are incredible. To be honest, every time I drink one, I find myself wanting more because they taste so good!
Regardless of what you end up choosing in the pre-workout vs energy drink debate, just remember not to take too much. If you don't use a lot of caffeine already, choose a pre-workout or energy drink that doesn't have too much. 150-200 mg is the sweet spot for me.
Explore Phorm Energy and find the perfect flavor for your energy needs!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
We'll be more than happy to help in any way we can!
References:
(1) Guest NS, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1.
(2) Hobson RM, et al. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37.
(3) Wu SH, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255.
(4) Villareal MO, et al. l-Citrulline Supplementation-Increased Skeletal Muscle PGC-1α Expression Is Associated with Exercise Performance and Increased Skeletal Muscle Weight. Mol Nutr Food Res. 2018;62(14):e1701043.
(5) Ra SG, et al. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018;58(11):1582-1591.
(6) Bloemendaal M, et al. Neuro-Cognitive Effects of Acute Tyrosine Administration on Reactive and Proactive Response Inhibition in Healthy Older Adults. eNeuro. 2018;5(2):ENEURO.0035-17.2018.
(7) Hanna M, et al. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89-97.
(8) Wassef B, et al. Effects of energy drinks on the cardiovascular system. World J Cardiol. 2017;9(11):796-806.
(9) Bella YF, et al. Pre-Workout Supplements and Their Effects on Cardiovascular Health: An Integrative Review. J Cardiovasc Dev Dis. 2025;12(4):112.
