Author: Oleksandr Maksymenko (5 years as FPA-Certified Nutritionist, MS in Sports Dietetics)
There comes a time during working out that we need a bit of extra help to get us going. We often come across something called “Pre workout”. Gym goers take this product without actually looking into the ingredients. Upon ingesting this supplement, they normally get this rush of energy within around 30-40 minutes. YES this is normal and mainly the effect of a substance called caffeine.
Caffeine is an ergogenic aid that inhibits the adenosine receptors in the brain. These receptors are responsible for keeping us relaxed. So upon “switching them off” the central nervous system is stimulated to give us alertness and wakefulness. With this in mind, caffeine is a key component of an effective pre-workout.
But what else do a lot of gym goers experience? Tingly and itchy skin. Sometimes this sensation is accompanied by a sense of anxiety and panic for new users. You might be wondering, why is this happening?
This is a side effect of an ingredient in a lot of pre workouts called beta-alanine. For some, this feeling can even distract from the training process, and this is why many of you may be searching for the best pre workout without beta-alanine.
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Gorilla Mode Pre Workout.
Gorilla Mode is one of the best dosed supplements on the market without beta-alanine, which contains key components of pre-workout in needed dosages: Caffeine, Creatine Monohydrate, L-Citrulline and Betaine. It can help sports participants, high level gym goers, bodybuilders, and powerlifters.
Our team of certified nutritionists, medical professionals, and pro athletes put 15 pre workouts without beta alanine to the test and only 9 or them made the cut. Each pre workout was evaluated on 5 of the most important factors, and our team spent 4 weeks in total testing them.
They have also gone through hundreds of online user reviews. We keep this list up to date, so feel free to share any thoughts, suggestions, or tips in the comment section!
Top 9 Best Pre-Workouts without Beta Alanine
- Item Form: Powder
- Best For: Overall Exercise Performance, High-Intensity Exercise Performance, Muscular Endurance, Reducing Fatigue, Training Volume, Enhanced “Pumping” Effect
- Flavor: Firefly Lemonade, Cherry Blackout, Cotton Candy Grape, Fruit Punch, Jungle Juice, Lemon Lime, Mango Peach, Major Mojito, Krush, Tigers Blood, Volcano Burst, Mouthwatering Watermelon, Bombsicle
- Caffeine: 175 mg
- Special ingredients: Creatine Monohydrate, L-Citrulline, Betaine
- Servings Size: ≈15 g
- Serving per container: 40
- Company Founded: 2017
- Recommend By Athletes: Simon Miller, Jessie James West, Lex Little
photo by @getstrongwithdk
Positives:
Good stimulation
Enhanced "pumping" effect
13 flavor options
Very affordable price
Could be better:
Contains many additional ingredients that have little scientific support
Not third-party tested
May be overdosed with caffeine for some women and smaller individuals, especially if they are choosing their first pre-workout
- Item Form: Powder
- Best For: Overall Exercise Performance, High-Intensity Exercise Performance, Muscular Endurance, Reducing Fatigue, Training Volume, Enhanced “Pumping” Effect, Mental Focus
- Flavor: Sour Peach Candy, Cotton Candy, Black Cherry, Melon Berry Twist, Sour Green Apple, Raspberry Lemonade, Mango Splash, Strawberry Kiwi
- Caffeine: 160 mg
- Special ingredients: L-Citrulline, Betaine, L-Theanine, Rhodiola Rosea, Citicoline
- Serving Size: 7 g
- Servings Per Container: 40
- Company Founded: 2010
- Athletes The Recommend: Katie Craig, Ralph Perdomo, Jeff Nippard
photo by @mike_ward_health
Positives:
Very good overall composition of ingredients
- Contains several nootropic components that have a scientific basis
- Third-party tested (according to the brand's claims)
- Very low price per serving
Could be better:
Lower stimulating effect compared to the leader
- Item Form: Powder
- Best For: Overall Exercise Performance, Training Volume, Muscular Endurance, Reducing Fatigue, Enhanced “Pumping” Effect, Mental Focus
- Flavor: Fruit Blast, Frozen Lemonade, Pina Colada
- Caffeine: 150 mg
- Special Ingredients: Creatine Monohydrate, Citrulline Malate, L-theanine, Rhodiola Rosea
- Serving Size: 14 g
- Servings: 20
- Company Founded: N/A
- Recommended By Athletes: Alana Rany
photo by @alanarany
Positives:
Very good overall composition of ingredients
Great for enhanced “pumping”
Nootropic effect for enhanced cognitive function
Could be better:
Does not contain Betaine
Only 3 flavors to choose from
Higher cost per serving compared to the leaders
- Item Form: Powder
- Best For: Overall Athletic Performance, High-Intensity Exercise Performance, Training Volume, Enhanced “Pumping” Effect
- Flavor: Jungle Juice, Strawberry Mojito, Cherry Berry, Island Dream
- Caffeine: Zero
- Special ingredients: L-Citrulline, Betaine, Inositol Arginine Silicate
- Serving Size: 31 g
- Servings: 25
- Company Founded: 2019
- Recommended By Athletes: Joe Linder, Joe Shulk, Brett Mossing
This product can rightfully be considered one of the best of a kind if your main goal is to get the maximum pumping effect after training.
It contains a huge dose of L-Citrulline, a large dose of Betaine, as well as Inositol Arginine Silicate in a dose that has been shown to be effective in a few trials both for improving cognitive abilities and for enhanced pumping.
photo by @antbfit
Huge Supplements Serum could have taken one of the highest positions in the ranking, but due to the lack of caffeine and the high price per serving, it missed a few points.
By the way, this is pre workout without niacin, which is often found in many products. Just so you know, massive doses of niacin can carry potential risks. Especially if you already take niacin, in a multivitamin, for example.
Positives:
Expect an extremely strong pumping effect
Contains high dosage of Betaine
Suitable for people who avoid caffeine
Could be better:
Missing caffeine as a key ergogenic in a preworkout
High price per serving
- Item Form: Powder
- Best For: Overall Exercise Performance, Training Volume, Enhanced “Pumping” Effect
- Flavor: Strawberry Lemonade, Blue Raspberry, Watermelon, Cucumber Lime, Raspberry Peach, Cherry Limeade
- Caffeine: Zero
- Special ingredients: L-Citrulline, Betaine, Taurine
- Serving Size: 12.5 g
- Servings: 20
- Company Founded: 2015
- Recommend By Athletes: Antwan Rarcus, John Hack, Cloe Blakeburn
Jacked Factory Pump Surge deserves to be ranked among the best non beta alanine pre workout because of the high dose of Citrulline (5 g).
photo by @mommybarker11
The optimal single dose of Betaine (2.5 g), as well as the Taurine (2 g) dose that has been shown to be effective in some studies.
Positives:
Suitable for those with poor caffeine metabolism
"PUMP" effect
A great dose of betaine per serving
Could be better:
Not suitable for those who need a stimulating effect
Low dose of Alpha-GPC to expect potential effects
- Item Form: Powder
- Best For: Overall Athletic Performance, Training Volume, Enhanced “Pumping” Effect
- Flavor: Blue Raspberry, Strawberry Lemonade
- Caffeine: Zero
- Special ingredients: L-Citrulline, Betaine
- Serving Size: 19.8 g
- Servings: 30
- Company Founded: 2015
- Recommended By Athletes: Hafthor Jullius Bjornsson, Kelsey Henson, Paul Sclar
Positives:
A great option for those with poor caffeine metabolism
Great “pump” effect
Optimal single dose of Betaine
Could be better:
It does not contain caffeine, so it is not suitable for those who need a great stimulating effect
Only 2 flavors
- Item Form: Powder
- Best for: Overall Exercise Performance, Reducing Fatigue, Mental Focus
- Flavor: Berry, Strawberry Lemonade
- Caffeine: 100 mg
- Special ingredients: Rhodiola Rosea
- Servings Size: 3.2 g
- Servings: 30
- Company Founded: 2001
- Recommend By Athletes: Kelsie Kendal, Wai Kei, Rachel McBride
photo by @iamspfresh
Positives:
Mild stimulation effect, great for focus
NSF and Informed Choice certified (great choice for those involved in drug tested sports)
Best suited for fans of vegan products
Good value for money
Could be better:
Low Calorie (10 kcal/serving)
Low stimulating effect for regular users of caffeinated pre-workouts
Does not contain key pre-workout components (except caffeine)
Only 2 flavors
- Item Form: Powder
- Best for: Overall Exercise Performance, Reducing Fatigue, Mental Focus
- Flavor: Lemon Berry, Passionfruit Guava, Strawberry Mango
- Caffeine: 150 mg
- Special ingredients: Mix of ingredients with adaptogenic properties, including Rhodiola Rosea
- Serving Size: 8 g
- Servings: 20
- Company Founded: 2014
- Recommended By Athletes: Nikki Bell, Great White, Christian Borja
photo by @rwesty25
Positives:
Mild stimulation effect
Suitable for fans of organic products
Contains no artificial sweeteners (if that's important to you)
Could be better:
Contains a mixture of ingredients without specific dosages
A significant number of complaints about the taste
Does not contain key pre-workout components (except caffeine)
Highest price per serving in this rating
9. Transparent Labs STIM-BOOSTER – OUT OF STOCK
- Item Form: Powder
- Best For: Muscular Endurance, Mental Focus
- Flavor: Blue Raspberry, Unflavoured
- Caffeine: 100 mg
- Special ingredients: Alpha GPC
- Serving Size: 5 g
- Servings: 30
- Company Founded: 2015
- Recommended By Athletes: Hafthor Jullius Bjornsson, Kelsey Henson, Paul Sclar
Transparent Labs Stim Booster contains a relatively small dose of caffeine, as well as Alpha GPC. Thanks to the combination of caffeine and Alpha GPC, we can count on an additional effect in terms of improving attention and focus. However, the dosage of Taurine and Inositol Arginine Silicate is insufficient to obtain still unproven effects of these ingredients.
photo by @hillz_getfit_stayfit
Overall, this is a great product for beginners looking to try a pre-workout for the first time.
Positives:
Great for beginners due to mild stimulating effect
Potential additional nootropic effect due to Alpha GPC in needed dosage
Very low price per serving
Could be better:
Low stimulating effect for regular users of pre-workouts
Suboptimal dosage of some ingredients that may have a potential effect
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What's Beta-Alanine?
Beta-alanine acts as a buffer for pH levels via increasing muscle carnosine. We can not deny that this is great for low-to-medium intensity resistance training. However, this ingredient has one very uncomfortable side effect as highlighted and will be discussed in greater detail.
Why Do You Need Pre Workout Without Beta-Alanine?
So far we have established that beta-alanine is the culprit for your itching and tingling skin, and in some cases an alarm response. Certainly a good enough reason to use a pre workout without beta-alanine for those who do not like this feeling very much, right?
We have gone over these side effects in more detail below.
1. Tingling Sensations
2. Itching and Skin
If you constantly scratch your skin, it can lead to problems such as:
- Redness,
- The formation of hardened areas on the skin,
- Bleeding,
- Inflamed skin,
- Potential introduction of infection.
Therefore, if you can't stop scratching your skin after taking beta-alanine, you're better off avoiding this supplement.
3. Anxiety
In fact, some data indicate that taking beta-alanine can even improve resilience to stress(5). However, based on anecdotes the tingly effects may become extremely uncomfortable and alarming. This could cause anxiety for new users and those who are prone to behavioral conditions.
We are all different, some may not pay attention to the tingling sensation at all, many even like this feeling. On the other hand, if this symptom causes you severe anxiety, then beta-alanine is not suitable for you either.
I have seen clients who decided to use a pre workout without consulting me. The effects of beta-alanine kick in, which cause complete and utter disaster! Without exaggerating, I have seen them run around and bump into objects, straight to the doctor’s room only to find out the cause of this uncomfortable feeling.
Tips From the Champ
Olympic Weightlifting Champion
How to Find the Best Pre-Workout Without Beta-Alanine?
1. Beta-Alanine Recommendations
So ideally we would be looking to purchase a pre workout with low beta alanine. In order to reduce the risk of unpleasant symptoms, you can either choose products without beta-alanine in the composition, or with the lowest dosage that you can find.
In order to reduce the risks of paraesthesia, do not buy pre-workouts that contain more than 1.6 g of beta-alanine per serving. If its amount is equal to 0.8 g or 1 g, it will be an even better option.
Another option is to buy beta-alanine in a sustained-released formula, which directly reduces the symptoms of paraesthesia. You can take it isolated from pre-workout (with meals), and / or add it to the general mix when you mix your pre-workout with water or another drink.
2. Stimulation & Caffeine Dosing
It is also important to pay attention to the dosage of caffeine and other components in order to get the necessary stimulation and boost for athletic performance.
As mentioned caffeine is a key ergogenic aid in pre-workouts. This substance works best for sport and exercise at doses of ~3-6 mg/kg. For a 50 kg man or woman, this would equate to a minimum of 150 mg.
However, if you have never taken a pre-workout before, you can even start with a lower dose, such as 100 mg of caffeine and assess your reaction. Over time, the dosage of caffeine can be increased, but it is better to do it very gradually.
3. Other Key Ingredients
In addition to caffeine, look for ingredients like creatine, citrulline, and betaine. Creatine has long been shown to be effective for high-intensity athletic performance and lean muscle gain, while citrulline and betaine have been shown to be effective in fewer experiments.
Due to its accumulative effect, creatine is not a mandatory ingredient in a pre-workout (this applies to beta-alanine as well), but its presence can be considered as a nice bonus. As for betaine, in order for it to work, the dose should be at least 1.25 grams, and the general range of a single dose to achieve the effect is about 1.25-2.5 grams.
Citrulline (in a form of L-Citrulline or Citrulline Malate) is shown to increase nitric oxide (N.O) molecules in the blood, which causes vasodilation (widening) of the blood vessels. Doses of Citrulline Malate have shown to work best at 6000-80000 mg, while L-Citrulline should be contained in a dosage of at least 3000 mg to count on an enhanced pumping effect.
However, do not count on an immediate boost after the first intake of citrulline, because in order for it to work, you need to take it many days in a row, at least a week or even more.
Any other ingredients are not compulsory, but may be useful. However, most of them do not have the same scientific support as caffeine, creatine, beta-alanine, citrulline and betaine. Additional ingredients that may provide some effects include Alpha-GPC, L-Theanine, Citicoline, Rhodiola Rosea and maybe a few others.
For example, L-Theanine (especially in a combo with caffeine) and Rhodiola Rosea may be useful for improving cognitive functions.
However, it is worth considering the dosage and the fact that most additional ingredients are still being studied.
4. Taste/Flavour
Now this one is highly subjective and will depend on what you find tasty. Personally, I go for something a bit tangy and fruity like a sour green apple or a similar flavor. However, for some, such a taste is on the contrary unacceptable. In general, you should try a few different flavors to find out which specific flavors from a particular brand will appeal to you.
5. Value for Money
So we tend to go for the pre workout that provides a needed dose of key ingredients per serving and lots of servings per container. I would not really spend more than $50 per pre workout supplement of 20-35 servings.
However, it is worth considering not only the price, but also the brand reputation and the certification from a third party. It's worth shelling out a little more money.
FAQ
Does Pre-workout without beta-alanine work?
ABSOLUTELY YES! In fact, the main ingredient with a stimulating effect is caffeine. And additional components such as creatine, citrulline and betaine also do their part.
Is beta-alanine necessary in pre workout?
ABSOLUTELY NOT! However, it will definitely not be superfluous, especially for those who train in mid- or high repetition mode and wish to perform several repetitions more. If you train in a weightlifter or powerlifter style, you can still get the benefits of beta-alanine. However, keep in mind that this supplement has more pronounced effects in exercises that last from 1 to 4 minutes.
Does beta alanine affect your heart?
There is no evidence that beta-alanine in isolated form harms the heart or cardiovascular system. However, if you are taking medications, it can interact with them (just like any other supplement). Therefore, always consult your doctor before taking any supplement.
Conclusion
I am not going to deny the fact that beta-alanine is a great ingredient in sports supplements. The caveat is that it comes with an uncomfortable (although harmless) side effect in the form of tingling. Moreover, it can also cause anxiety, especially if an individual is prone to it and has never taken the beta-alanine before.
If you do not desire this side effect, feel free to check out one of our 9 favorite pre workout that doesn't make you itch.
All 9 of the supplements are powder based and must be mixed with 8-15 oz of water depending on how strong you like your beverages.
That's a wrap; feel free to leave a question or comment below.
Also read:
References:
- Acute effects of caffeine on strength performance in trained and untrained individuals // Journal of Athlete Enhancements: https://qspace.qu.edu.qa/handle/10576/5229
- Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers // National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520716/
- Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature // Nutrients: https://rb.gy/rvw8uk
- International society of sports nutrition position stand: Beta-Alanine // National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/#__ffn_sectitle
- β-Alanine supplementation and military performance // Amino Acids: https://link.springer.com/article/10.1007/s00726-015-2051-9
- Beta-Alanine — A Beginner's Guide // Healthline: https://www.healthline.com/nutrition/beta-alanine-101
- What is Beta Alanine, and Should You Take it Pre-Workout? // Nova Sports Nutrition: https://novasportsnutrition.com/beta-alanine-take-pre-workout/
- Pre Workout Without Beta Alanine: Does it Actually Work? Let’s Find Out! // BULKSUPPLEMENTSDIRECT: https://bulksupplementsdirect.com/pre-workout-without-beta-alanine/
- All Photos Made by Torokhtiy Media Team.
Why Trust Us?
Experience: 7 years
Specializing in: Weight management, Fitness / Sports nutrition
Oleksandr is a professional fitness nutritionist, certified by FPA (Fitness Professional Association). Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions. His main task – not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food.
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This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles), PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others. Read more about the team here, and more about how we test here.
Torokhtiy Team
Hi @Natalie!
Yes, there are C4 pre-workout supplements that do not contain beta-alanine. Beta-alanine is commonly found in C4 supplements as it is known to improve muscle endurance by buffering lactic acid. However, some individuals may experience tingling or flushing sensations, which can be uncomfortable. As a result, some C4 products may omit beta-alanine or use lower doses to cater to those who may be sensitive to it. It is important to read the ingredient label of C4 supplements before purchasing to ensure it meets your specific needs and preferences.
Natalie
Is there a C4 without beta-alanine?
Aria
As a powerlifter looking to pack on serious muscle mass, I’ve tried a ton of pre workout supplements. And I can say without a doubt that Gorilla Mode is one of the best pre workout without tingle on the market. The combination of caffeine, creatine monohydrate, L-citrulline, and betaine really gets me fired up and ready to smash my workouts. Plus, the absence of beta-alanine means I don’t have to deal with that annoying tingly feeling. I’ve noticed a significant improvement in my overall exercise performance. The only downside is the price, but you get what you pay for in terms of quality and effectiveness.