After a blowout festive season, it's not unsurprising that many follow month-long partying with fresh fitness resolutions.
Feeling active and healthy should be on all our bingo cards for 2024 but if you find yourself lacking in energy or motivation, your diet may have something to do with it.
Enter the world of pre-workout supplements. These specially formulated dietary add-ons were created to energise you ahead of your class, counteract fatigue, and improve your recovery. Typically, they are to be consumed around 20-60 minutes before exercising to give your body an extra boost to combat lethargy and enhance performance.
But while the main ingredient is typically caffeine, you may find that many manufacturers package it up with extra elements that aren't plant-based, rendering them unsuitable for vegans.
We caught up with Pelé Zachariah, Fitness and Wellbeing Specialist to dive into the world of vegan pre-workout supplements.
What should you look for in a vegan pre-workout?
“When you're on the hunt for a vegan pre-workout, there are a few things to consider”, he begins. “Mainly, you want something that amps up your energy, focus and workout performance. Lots of pre-workouts give you a buzz, like the tingles from beta-alanine, but for real benefits, you need to use them consistently over time to saturate your muscles. Don’t get sidetracked by buzzwords and hype ingredients.”
Turn the product over and analyse its contents, Pelé suggests looking out for the following:
- Caffeine or Nootropic for Energy: Get something with caffeine or a brain-boosting nootropic for that extra alertness and focus.
- Creatine: This powerhouse fights fatigue and increases power output and performance in both resistance and intense training. Take 5g daily to saturate muscles for best results.
- Citrulline Malate: Cuts down fatigue and boosts your overall gym game, plus gives you a juicy pump!
Are vegan pre-worktops effective?
The market is awash with sugary energy drinks and overly caffeinated foods that may lead to digestive issues, increase heart rate and create sleep problems, so it is important to find the right one that will not leave you crashing and jittery. When you do, Pelé says “a top-tier vegan pre-workout is powerful and very effective – as long as it's got the right ingredients”.
He shares these top tips for foolproof fuelling:
- Watch out for too much caffeine, especially after lunch. Consider a nootropic instead if you don't want to compromise your sleep.
- Keep it simple with natural ingredients. Less is more, and each ingredient should have a direct reason for being in there!
- Let’s be real – if it doesn't taste good, you won't stick to it. Choose something you like!
Can you still build muscle as a vegan?
Many of us associate building muscle with protein, a food group made up of meat, fish and animal derivatives that are forbidden in a vegan diet. However, increasing muscle mass is still very much possible.
“I did it for eight years”, Pelé explains. “Just make sure you get enough protein, lift weights progressively, and consume enough calories. You’ll need to spend a bit more time planning since vegan protein isn’t as in-your-face as animal products. Ensure variety in your meals across the week in order to tick your amino acid boxes”.
To stay on top of your health, he recommends having “a blood test every six months to check for any vitamin or mineral gaps”.
Are there natural pre-workouts?
If you are looking to steer away from heavily processed powders that dominate the fitness and supplement market, there are pre-workouts to suit that harness the power of nature. These products are made up of “stuff like guarana, green tea, or Yerba mate for a caffeine hit or caffeine-free nootropics like Rhodiola rosea and lion's mane”, according to Pelé.
You want to be energised for your HIIT but still be able to catch 40 winks at night, so a low-stimulation alternative is ideal. The fitness specialist reveals that these plant-derived components are suited for “evening workouts without compromising sleep quality”. He adds, “Some even throw in beetroot extract for better blood flow, Himalayan salt for electrolytes, and a Vitamin B blend for a boost”.
To get in on the pre-workout action with supplements that are vegan-friendly, see the best supplements below.
Best pre-workout supplements and how they can benefit your training
Best creatine for clean, consistent muscle growth
Best supplements for muscle growth from powders to tablets and oils
Best nootropics and smart drugs to hack your mental and physical health naturally
Best BCAA supplements: MyProtein, Innermost, MyVegan
Best protein powders for shakes that taste great
Best vegan protein powders to help a healthy plant-based lifestyle
Best vegan pantry essentials: animal-free ingredients and alternatives for your store cupboard
Best high protein snacks that are healthy and easy to eat on the go
Innermost The Energy Booster
Add Innermost’s sweet pineapple-flavoured powder to your shake pre-workout to amp up your fitness routine.
Formulated by nutritionists, the supplement is created using 16 ingredients to increase energy levels, stamina and encourage muscle development. This may be the add-on that you are looking for to give you that added push to perform better during high-intensity workouts. Blended with the most important amino acids – BCAAs – the powder will aid muscle growth and repair too.
Buy now £29.99, Innermost
Vivo Life Pre-Workout
Using natural ingredients, Vivo Life is here to boost your workout. To enhance performance, it has packed its pre-workout blend with natural ingredients that have been scientifically proven to power you up and take your HIIT workout to the next level.
The Vivo Life Pre-workout contains 50mg of caffeine that is derived from guarana extract and set alongside nootropic Rhodiola rosea and B vitamins for an energy boost that shouldn’t be followed by a crash. As the icing on the cake, the brand has included beetroot powder, a high-powered nitrate that will encourage blood circulation and improve muscle function.
Buy now, Vivo Life
Optimum Nutrition Gold Standard Pre Workout Watermelon 330g
There’s a reason why Optimum Nutrition is a go-to brand for those starting to take their fitness more seriously. It is packed with premium ingredients that work in tandem to encourage optimal performance when you need it.
Unlike some of the pre-emptive and long-lasting formulations in this lift, the Gold Standard Pre-Workout is when you need a short-term burst of energy for HIIT sessions. It contains 175mg of caffeine as well as vitamin B in many forms to light a fire under you pre-workout. There are different flavours to choose from; apple, fruit punch, kiwi, raspberry and our favourite, watermelon.
Buy now £30.00, Holland & Barrett
Warrior Creatine Monohydrate Powder
Choose between Savage Strawberry or Blazin’ Berry when you buy Warrior’s Creatine Monohydrate Powder: flavours that don’t necessarily promise any extra boost in the gym but may get you pumped a little faster mentally.
A vegan option that’s micronised for easier mixing, uptake and consumption, it blends smoothly with all kinds of protein powders. This 100 per cent pure creatine supplement brings all the benefits of ultra-premium quality creatine monohydrate powder without the side effects and was designed with the likes of MMA fighters, BJJ masters, boxers, rugby players and hardcore gym users in mind.
Buy now £14.24, Amazon
Transparent Labs Stim-Free Pre Workout Supplement - Strawberry Lemonade
Transparent Labs offers a hugely popular pre-workout supplement across the pond and you can get your hands on its formulas on this side of the Atlantic too – although not quite as widely available. The Stim-Free is our concoction of choice as it includes energising ingredients without affecting your slumber.
Within you will find a cocktail of 13 active components that are clinically proven to fuel and improve your endurance without going over the top. This is a product beloved by athletes and bodybuilders alike.
Buy now £47.99, Healf
Free Soul Vegan Protein Blend
Available in chocolate, vanilla, salted caramel and berry flavours, Free Soul’s vegan protein blend is a tempting, tasty choice. The award-winning formula serves 20g lean protein per 30g serving and is specially designed for women.
Pea protein isolate and white hemp protein are blended with nutrients, vitamins and minerals to aid and support hormone balance, energy and mood throughout the day.
The product is also soy-free, gluten-free and GMO-free.
Buy now £24.99, Free Soul
AG1 Multivitamin
Containing 75 vitamins, minerals, and whole-food sourced nutrients, AG1 promotes gut health, supports immunity, boosts energy and helps post-workout recovery.
With the most comprehensive range of ingredients in this edit, from pre and probiotics and phytonutrients, to nutrient-dense superfoods and anadaptogenic herbs and antioxidants, all you need to do is mix eight ounces with cold water on the daily and you’ll be brimming with vitamin goodness.
Buy now £97.00, Athletic Greens
USN BCAA +EAA Blue Raspberry 400g
One of the most popular and bestselling supplements on both Holland & Barrett and Amazon, USN is a trusted name in the fitness world.
It’s a BCAA supplement – which stands for branched-chain amino acids that is a stalwart in the diet of those looking to boost muscle growth and enhance performance. This high-impact blend combines 6500mg of essential amino acids with Taurine, Beta-alanine and a trademarked component known as AstraGin which are chosen for their ability to aid absorption and provide full spectrum amino acids.
The combination is offered as either blue raspberry or apple flavour.
Buy now £35.00, Holland & Barrett
The Protein Works Creatine Monohydrate
If you’re not familiar with creatine, you may at least recognise the word as it is a frequent feature in fitness foods. This is because the ingredient, which is found naturally in small quantities in the body, increases the body’s energy-producing performance and is one of the most heavily researched on the market.
The Protein Works’ Creatine Monohydrate prioritises purity with a production process that includes ultra-fine 200 mesh filtration technology to energise your gym time with no nasties.
Buy now £7.19, The Protein Works
Known Pre-Workout Vegan Gummies
When you don’t have time to whip up a shake or you’re on the go, a supplement in gummy form will come in handy – and it was with this in mind that Known launched its tasty treat. With a raspberry and yuzu flavouring, you will look forward to its consumption and of course, the energy-boosting effect. There is 80mg of caffeine, 100mg of taurine, vitamin B6 and vitamin D contained in each gummy. You can take up to four at once.
Buy now, Known
DIRTEA Lion’s Mane powder
Dirtea makes perhaps the most stylish supplements around and this Lion’s Mane Mushroom Powder is no exception. Lion’s Mane has a lighter taste, a bit like miso soup, and this powder is designed to be added to all kinds of drinks or just mixed with hot water for an effortless addition to your day.
Organic, gluten-free, vegan-friendly and easy to mix, this Lion’s Mane supp is a top hit for regaining focus and keeping you switched on from morning till night.
Buy now £39.99, Selfridges
