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The 3 Best Pre-Workouts For Teens in 2024 [Tested & Safe]

by Nader Qudimat
Updated December 31, 2023

Today, teens are more likely to be exposed to exercise much earlier than the last generation.

From social media trends to the internet, we have access to information (and misinformation) like never before. 

With this comes misinformation, which can be risky especially if it's about supplements.

While teens won't need supplements to exercise, they aren't bad in general. 

With responsible use and with the right pre-workout, it can do more good than harm. 

But using the wrong supplements and abusing them can be dangerous for anyone at any age. 

We've already answered if pre-workouts are safe for teenagers but here we'll break down exactly which ones are safe.

If you're wondering what's the best pre-workout for teenagers, it's Transparent Labs Bulk.

All-Natural
Safe PIck
Affordable
4.7
4.5
4.0
N/A
N/A
$29.99 ($3.42 / Ounce)
  • Smooth energy and focus
  • No crash
  • Reliable and time-tested
  • Improves hydration
  • Vegan friendly
  • Increases pumps and performance
  • Very affordable pre-workout without crash
  • Best for strength enhancing
  • Great energy
180mg Caffeine Anhydrous, 50mg Theobromine, 30mg Infinergy Caffeine
188mg Caffeine
360mg Caffeine, 100mg Theobromine
All-Natural
4.7
N/A
  • Smooth energy and focus
  • No crash
  • Reliable and time-tested
180mg Caffeine Anhydrous, 50mg Theobromine, 30mg Infinergy Caffeine
Safe PIck
4.5
N/A
  • Improves hydration
  • Vegan friendly
  • Increases pumps and performance
188mg Caffeine
Affordable
4.0
$29.99 ($3.42 / Ounce)
  • Very affordable pre-workout without crash
  • Best for strength enhancing
  • Great energy
360mg Caffeine, 100mg Theobromine

The problem with supplements is that there are many options that are plain outrageously overpriced and underdosed.

That's why we created this list. 

Small blends and overpriced supplements may have been easy to get away with years ago, but these days it's a little easier to find out what's the best pre-workout for teens. 

Here we've broken down the best options and will explain why. 

Here's what the best pre-workouts are for teenagers:

  • Transparent Labs Bulk - Best for overall muscle-building support
  • Kaged Pre-Kaged - Best for hydration and workout performance
  • NitroSurge - Best budget pre-workout

We picked these pre-workouts because they don't contain more than 200mg of caffeine, are fully disclosed (no proprietary blends), and do not have exotic stimulants like DMAA, DMHA, DMBA, yohimbine, etc. 

Whether you're at the age of 13 or 17, these are the best pre workouts for teens.

Best Pre-Workout Supplements for Teens

BEST OVERALL

Muscle building support: Preseries Bulk

NATURALLY FLAVORED
PreSeries Bulk Pre-Workout by Transparent Labs

Containing over 20g per serving, Bulk contains complete doses of ergogenic aids and a range of nootropics and stimulants to help enhance energy.

Pros:
  • Smooth energy and focus
  • No crash
  • Reliable and time-tested
Ingredients: 8g Citrulline Malate, 4g Beta-Alanine, 2.5g Betaine Anhydrous, 1.3g Taurine, 1g L-Tyrosine, 300mg AlphaSize, 180mg Sodium, 125mg Potassium, 50mg Senactiv, 10mg Zinc, 5mg Bioperine, 5mg Vitamin B6, 3mg Boron, 100mcg Vitamin B12
Stimulants: 200mg PurCaf, 200mg L-Theanine, 50mg Theobromine
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Bulk is a solid pre-workout from Transparent Labs. 

Transparent Labs is one of the best and first companies to create fully disclosed labels without using artificial sweeteners or coloring. 

Although they are vegan-friendly and naturally flavored, they still create some of the best premium formulas. 

The best example of this is with their Bulk Pre-Workout.

This is the best pre-workout for teenagers as it has a label that doesn't hide any dosages, contains the right amount of caffeine, and uses full clinical doses of useful ingredients. 

Although it doesn't have the strongest formula, it still has 200mg of caffeine, which exceeds the 100mg recommendation by the AACAP. 

As long as the teenager isn't used to drinking loads of caffeine from coffee, then Bulk is a great choice. 

And more is not always better as you want to make sure the caffeine doesn't interfere with your sleep and recovery.

CHECK IT OUT
BEST OVERALL

Muscle building support: Preseries Bulk

Hydration
Pre-Kaged Sport by Kaged

Pre-Kaged Sport is made with just the right formula to improve hydration, nitric oxide and performance.

Pros:
  • Improves hydration
  • Vegan friendly
  • Increases pumps and performance
Ingredients: 3.5 Citrulline, 1.6g Beta-Alanine, 1.25g Betaine Anhydrous, 2g Taurine, 500mg Coconut Water, 500mg Tyrosine
Stimulants: 188mg Caffeine
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Kaged is one of the cleanest companies and a great choice for teens. 

This company takes it one step further by using 3rd party testing and Informed Choice to prove their supplements are free of banned substances. 

Informed Choice is a globally recognized program for quality assurance in dietary supplements to ensure it doesn't contain any banned or illicit substances.

It does contain a little over the 100mg caffeine limit recommended by the American Academy of Child and Adolescent Psychiatry for children aged 12-18 as it has 188mg caffeine per serving. 

Kaged is made for serious athletes who are likely competing, and Pre-Kaged Sport is created for athletes who want to improve their mental and physical abilities. 

It's also an affordable option that is priced at 25 dollars for 20 servings. 

CHECK IT OUT
BEST OVERALL

Muscle building support: Preseries Bulk

Best For Beginners
NITROSURGE by Jacked Factory
$29.99 ($3.42 / Ounce)

Jacked Factory NitroSurge features ingredients to support strength and muscle building with the perfect ratio of caffeine to theanine for smooth and long-lasting energy.

Pros:
  • Very affordable pre-workout without crash
  • Best for strength enhancing
  • Great energy
Ingredients: 6g Citrulline, 3.2g Beta Alanine, 2.5g Betaine Anhydrous, 180mg Theanine, 50mg Astragin
Stimulants: 360mg Caffeine, 100mg Theobromine
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FitFrek earns a commission if you click this link and make a purchase, at no additional cost to you.

Nitrosurge is very similar to Transparent Labs Bulk except it's a lot cheaper, and the formula is much smaller. 

It's still a great choice, as you don't need a big pre-workout sometimes. 

Jacked Factory is a well-known brand that has blown up on Amazon and they've been in the supplement industry for a while now. 

While you can take two scoops for a full serving, we would recommend taking one scoop or less for teens as it has 360mg per serving. 

So per scoop, a teen would be getting 180mg of caffeine, which is still higher than the recommended caffeine limit for teens between 12-18. 

If you can handle the 180mg caffeine, then this is a decent choice that's also fairly priced at 30$ for 30 scoops. 

CHECK IT OUT
BEGINNERS CHOICE

Intensive Pre-Train

BEGINNERS PRE
Intensive Pre-Train by Crazy Nutrition

Crazy Nutrition is a fairly new company but they seem to be off to a decent start with their Pre-Workout and other products.

Pros:
  • Fully disclosed label
  • 200mg of caffeine and more
  • Perfect for beginners
Ingredients: 7g Citrulliine Malate, 2.5g Beta Alanine, 1g Glycerol Monostearate, 1g Arginine AKG, 1g Tyrosine, 1g Taurine, 400mg Glucuonolactone, 300mg KSM-66, 5mg Bioperine
Stimulants: 400mg Phenylalanine, 200mg Caffeine, 100mg En-Xtra
CHECK PRICE
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Intensive Pre-Train by Crazy Nutrition is a pre-workout supplement to enhance your workout performance. It blends 12 ingredients that increase energy, improve focus, and enhance pumps and fullness.

The formula includes citrulline malate, a potent nitric oxide booster that helps widen your blood vessels, allowing more oxygen and nutrients to reach your muscles during workouts.

This can improve performance, less muscle soreness, and faster recovery.

Beta-alanine is another key ingredient in this pre-workout. It's used by muscle cells to produce carnosine, which acts as an acid buffer during high-intensity exercise. Increased carnosine levels can delay muscle fatigue, allowing you to push harder and longer during workouts.

The supplement also contains glycerol monostearate, which can improve hydration and endurance during long, intense workouts.

It works by increasing the total volume of water in the body, which can delay dehydration and improve performance.

However, it's worth noting that Intensive Pre-Train uses arginine akg, which may not be the most effective nitric oxide booster.

Citrulline or agmatine may be more effective due to their better absorption rates.

The supplement also includes tyrosine, an amino acid crucial in producing neurotransmitters that can help improve focus and alertness, especially during stressful situations.

In addition, Intensive Pre-Train contains KSM-66, a specific form of the herb ashwagandha known for its ability to reduce stress and anxiety. This can be particularly beneficial during workouts as lower stress levels can improve performance and recovery.

Overall, Intensive Pre-Train is a well-rounded pre-workout supplement that can help enhance workout performance, making it a suitable addition to the list of best teen pre-workouts.

However, it's always important to start with a lower dose to assess tolerance and consult with a healthcare professional before starting any new supplement regimen.

What Pre-Workouts to Get for Teens

When choosing a pre-workout for teenagers, there are several factors to consider. First and foremost, the supplement should be safe and free from harmful substances. It's essential to look for transparent products about their ingredients and dosages.

Avoid pre-workouts that contain proprietary blends, as these do not disclose the amount of each ingredient. This can lead to ineffective dosages or overdosing on certain ingredients.

Another critical factor is the caffeine content. Teenagers are more sensitive to caffeine than adults, and high doses can lead to side effects like jitters, anxiety, and sleep disturbances. Look for pre-workouts with moderate caffeine content, ideally less than 150mg per serving.

Lastly, consider the nutritional needs of the teenager. Pre-workouts that contain essential vitamins and minerals can provide additional health benefits.

Muscle Building Support: PreSeries BULK

PreSeries BULK is a great choice for teenagers looking to build muscle. It contains a comprehensive blend of ingredients designed to enhance performance, increase strength, and promote muscle growth. The formula is transparent, with all ingredient dosages clearly listed.

Hydration: Pre-Kaged Sport by Kaged

Pre-Kaged Sport is an excellent option for teenagers participating in sports or intense physical activities. It contains ingredients that support hydration and endurance, helping to improve performance and recovery.

Best for Beginners: Nitrosurge by Jacked Factory

Nitrosurge is a beginner-friendly pre-workout that boosts moderate energy without overwhelming the system. It's a good choice for teenagers new to pre-workouts or those sensitive to stimulants.

Beginners Pre: Intensive Pre-Train by Crazy Nutrition

Intensive Pre-Train is another good option for beginners. It provides a balanced blend of ingredients to enhance energy, focus, and endurance without the high caffeine content in many pre-workouts.

Remember, starting with a lower dose to assess tolerance is always best, especially for teenagers new to pre-workouts. Always consult with a healthcare professional before starting any new supplement regimen.

Complete Guide to Pre-Workouts for Teens

Pre-workout supplements can be valuable for teenagers looking to enhance their workout performance. However, choosing the right product and using it responsibly is important. Here's a complete guide to pre-workouts for teens:

Understanding Pre-Workouts

Pre-workout supplements are designed to enhance workout performance. They often contain ingredients that boost energy, improve focus, and increase endurance. For teenagers, pre-workouts can provide the extra push to power through intense workouts or sports activities.

Choosing the Right Pre-Workout

When choosing a pre-workout, it's important to consider the following:

  • Safety: The pre-workout should be free from harmful substances. Look for products that are third-party tested for quality and purity.

  • Transparency: Avoid pre-workouts that use proprietary blends. These do not disclose the amount of each ingredient, making it difficult to know if you're getting effective dosages.

  • Caffeine Content: Teenagers are more sensitive to caffeine than adults. Choose a pre-workout with moderate caffeine to avoid side effects like jitters and sleep disturbances.

  • Nutritional Needs: Consider the nutritional needs of the teenager. Pre-workouts that contain essential vitamins and minerals can provide additional health benefits.

Using Pre-Workouts Safely

To use pre-workouts safely, start with a lower dose to assess tolerance. Also, avoid taking the pre-workout too close to bedtime, as caffeine can interfere with sleep. Always consult with a healthcare professional before starting any new supplement regimen.

Potential Benefits of Pre-Workouts

Pre-workouts can offer several benefits for teenagers:

  • Enhanced Energy: Pre-workouts often contain caffeine, which can significantly boost energy.

  • Improved Focus: Ingredients like tyrosine and taurine can enhance mental clarity and focus, helping you stay focused during workouts.

  • Increased Endurance: Ingredients like beta-alanine and citrulline malate can increase endurance, allowing you to work out for longer periods.

  • Supports Muscle Growth: Some pre-workouts contain ingredients like BCAAs and creatine, which support muscle growth and recovery.

Potential Side Effects of Pre-Workouts

Like all supplements, pre-workouts can have potential side effects. These can include:

  • Jitters: This is often related to the caffeine content in the supplement.

  • Upset Stomach: Some pre-workout ingredients can cause an upset stomach, especially if taken on an empty stomach.

  • Trouble Sleeping: Taking a pre-workout too close to bedtime can interfere with sleep due to the caffeine content.

To avoid these side effects, start with a lower dose to assess tolerance, and avoid taking the pre-workout too close to bedtime.

What To Consider When Buying Pre-Workouts for Teens

When it comes to buying pre-workouts for teens, there are a few things that should be considered first. 

The first thing is the reviews; if there are no reviews for a pre-workout and the other supplements from the same company don't have reviews, then it's a red flag as you'd likely be looking at something that hasn't been tried and tested by the community. 

Another thing to look out for is exotic stimulants. 

Stimulants like DMAA, DMHA, yohimbine and eria jarensis are too much for teens. 

Here are more things to look out for...

Proprietary Blends

It doesn't matter how popular a pre-workout is, if it has a proprietary blend, then it's likely not suitable for teens and most probably doesn't use good dosages of the ingredients in the blend. 

There isn't any guesswork when it comes to using the appropriate doses for ingredients so there aren't any reasons why a company should use a proprietary blend. 

By getting a pre-workout with a fully disclosed label then you'd be making a wiser choice as you'd know how much of each ingredient you'd be getting.

High Caffeine Dosages

More is not always better especially when it comes to pre-workouts. 

It seems to be a trend to see more and more companies using higher dosages of stimulants. 

Tolerance will be an issue whether you're using 100mg of caffeine or 600mg so it makes sense to try to use the lowest amount of caffeine.

The recommendations from AACAP for teens aged 12-18 are not to exceed 100mg of caffeine per day. 

Caffeine Isn't Required in a Pre-Workout

You can use a pre-workout that doesn't contain caffeine or stimulants at all. 

Stim-free pre-workouts exist and these are great for teens.

Pre-Workouts Aren't Required

If you can exercise without a pre-workout then you'll likely be better off as you'll be safer and you'll get a proper nights of rest without interference. 

FAQs about Pre-Workout Supplements For Teens

If you have questions about pre-workouts for teens then we likely have the answers...

Are Pre-Workouts Bad For Teens?

No, pre-workouts aren't bad for teens. (Related: is pre-workout safe for teens?)

But they can be if they are abused and overused. 

If the instructions and recommendations on the label aren't followed, it can be an issue and a risk for anyone at any age. 

Can Caffeine or Pre-Workouts Stunt Growth?

No, caffeine doesn't stunt growth for teens. 

Researchers at Harvard Health Publishing have not found any links to caffeine stunting growth. 

How Much Caffeine Should a Teenager Consume?

Teens shouldn't exceed 100mg of caffeine per day.

According to the American Academy of Child & Adolescent Psychiatry, children aged 12-18 shouldn't exceed 100mg of caffeine per day. 

What About Pre-Workouts Without Stimulants for Teenagers?

Pre-workouts without stimulants are perfect for teenagers as they don't have stimulants.

Teenagers should naturally have enough energy to workout anyway. 

Here are the best pre-workouts without stimulants, and you can also check out the nitric oxide boosters that we recommend.

Can Teens Use Ryse Pre Workout?

No, we don't recommend Ryse for teenagers, they shouldn't use it. 

Because it has multiple stimulants and a high caffeine dosage. 

Pump Daddy would be the better option for teens. 

Can Teens Use Herolean Pre-Workout?

No, we don't recommend Herolean or anything by Dark Labs for teens. 

Teens should avoid exotic stimulants, and Dark Labs uses them in pre-workouts. 

Is It Legal For Teens To Buy Pre-Workouts?

Yes, it is legal for teenagers to buy pre-workouts in any country. 

In the U.S., it's legal to buy in 49 States.

Can Teenagers Take Other Supplements like Creatine?

Yes creatine is completely safe for teenagers.

Here are the safest creatine supplements for teens.

Can a 12-Year-Olds Take Pre-Workouts?

Yes but we recommend keeping the limit to 100mg of caffeine per day.

On another note, 12 year olds shouldn't seek out energy supplements because they should have plenty of energy already.

Can an 11-Year-Olds Take Pre-Workouts? 

Yes but 11 year olds don't need energy supplements or drinks. 

Are pre-workout supplements safe for teenagers?

Yes, pre-workout supplements can be safe for teenagers, provided they are used responsibly. It's essential to choose products that are free from harmful substances and have a transparent list of ingredients. Always start with a lower dose to assess tolerance.

Can teenagers have caffeine in their pre-workouts?

Yes, teenagers can have caffeine in their pre-workouts, but in moderation. High doses of caffeine can lead to side effects like jitters, anxiety, and sleep disturbances. Look for pre-workouts with moderate caffeine content, ideally less than 150mg per serving.

What should teenagers look for in a pre-workout supplement?

Teenagers should look for pre-workout supplements that contain safe, effective ingredients in transparent dosages. Avoid products with proprietary blends. Also, consider the nutritional needs of the teenager. Pre-workouts that contain essential vitamins and minerals can provide additional health benefits.

Are there any side effects of pre-workouts for teenagers?

Like all supplements, pre-workouts can have potential side effects, including jitters, upset stomach, and trouble sleeping. These are often related to the caffeine content in the supplement. Always start with a lower dose to assess tolerance.

How can teenagers avoid side effects from pre-workouts?

Teenagers should start with a lower pre-workout dose to assess tolerance to avoid side effects. Also, choose pre-workouts with moderate caffeine and avoid taking the supplement too close to bedtime to prevent sleep disturbances.

When should teenagers take their pre-workout?

Pre-workouts are typically taken 20-30 minutes before a workout. This timing allows the ingredients to be absorbed and start working by the time the workout begins.

Can pre-workouts help teenagers build muscle?

Yes, pre-workouts can help teenagers build muscle. They often contain ingredients like BCAAs and creatine, which support muscle growth and recovery.

Can teenagers use pre-workouts for sports? Yes, pre-workouts can be beneficial for teenagers who participate in sports. They can enhance energy, focus, and endurance, helping to improve performance.

Do teenagers need to cycle their pre-workout?

It's not necessary to cycle pre-workouts, but it can be beneficial to prevent tolerance build-up, especially to stimulants like caffeine. A common practice is to use the pre-workout for 6-8 weeks, then take a 1-2 week break.

Should teenagers consult a doctor before taking pre-workouts?

Yes, it's always a good idea to consult with a healthcare professional before starting any new supplement regimen, including pre-workouts.

Final Words

Teenagers can safely use supplements but it's important to be educated before making a decision. 

The pre-workouts we listed above are great for teens and are safe to use. 

Check out our other lists for more recommendations and resources.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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