8 Natural Pre Workout Alternatives to Boost Your Energy

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As a fitness enthusiast, you may already know the importance of pre-workout supplements to enhance your performance in the gym. However, not all pre-workout supplements are created equal. Some contain harmful chemicals and synthetic ingredients that can do more harm than good to your body.

Instead, consider incorporating natural alternatives into your routine. From whole foods to herbal teas, there are several options to help you power through your workouts without compromising your health. In this article, we’ll explore eight natural pre workout alternatives that will give you the energy boost you need without any synthetic additives or side effects.

What is the point of taking a pre-workout supplement?

Pre-workout supplements can help increase blood flow to your muscles, which means better pumps and better gains (aka looking like a straight-up goddess in the gym).

But wait, there’s more! Pre-workout supplements can also help improve your focus and mental clarity during your sweat sesh. No more zoning out on the treadmill while watching The Bachelor – with a pre-workout supplement, you’ll be laser-focused on crushing those reps.

However, I recommend ditching the chemical filled energy drinks and supplements and finding a more natural alternative for a pre-workout.

The health risks with commercial pre-workout supplements

While commercial pre-workout supplements may seem like a shortcut to better performance in the gym; it’s important for people to understand the potential risks involved with taking such products carelessly. They come with a lengthy list of potential health risks that users should be aware of.

A wide variety of pre-workout supplements often contain artificial sweeteners like sucralose or aspartame which are added to give them a better taste without adding calories. However, these sweeteners have been linked with various health risks including headaches, digestive problems and even cancer.

The Ramazzini Institute (RI) reported in 2006 and 2007 that aspartame causes dose-related increases in malignant tumors in multiple organs in rats and mice. Increased cancer risk was seen even at low exposure levels approaching the Acceptable Daily Intake (ADI).

https://pubmed.ncbi.nlm.nih.gov/33845854/

A 2015 study found that after adults drank one 16-ounce can of an energy drink, the average systolic blood pressure of the participants increased by 6.2 percent after consumption, while the average diastolic blood pressure increased by 6.8 percent after consumption.

According to a review of studies published in October 2014 in Frontiers in Public Health, there are a lot of potential health issues associated with drinking Monster and other energy drinks. The primary concern the review discusses is the caffeine levels found in energy drinks like Monster.

The importance of pre-workout nutrition

Many dieticians and trainers I know typically eat within 30 minutes of training. They prefer fast, digestible carbohydrates like fruit, honey, gluten-free toast, natural granola, in addition to some protein (like a hardboiled egg or grass-fed greek yogurt).

Bananas are an immediate hit of fuel, a dose of natural sugar and a fast-acting carb, as well as magnesium, vitamin B6, potassium and fiber, which slows down the digestion of sugar for lasting energy.

Apples and all-natural peanut butter are a favorite of mine, or a little Grass-fed Greek yogurt (another protein and potassium source) topped with a few berries and a little handful of natural-granola.

Another important aspect of pre workout nutrition is hydration. Drinking enough water before exercising helps regulate body temperature, prevent dehydration and fatigue, and improve overall performance. I also recommend adding minerals to your water like sea salt. No, I’m not talking about table salt here, there is a big difference. You want to add quality sea salt.

Table salt goes through refining processes that strip away vital minerals naturally present in unrefined salts like Celtic Sea salts. Celtic sea salts retain those minerals giving them some nutrients beyond just sodium chloride but only trace amounts.

8 Natural Pre Workout Alternatives to Boost Your Energy

Fuel your workouts with the power of nature. There are several natural pre-workout alternatives that can provide you with the energy and endurance you need.

1. Melons

This is the best way to chase that pump that most people are looking for when they take a commercial pre-workout.  L-Citrulline is a non-essential amino acid that is found in various foods. It plays a vital role in the synthesis of nitric oxide, which helps to improve blood flow throughout the body and helps promote a nice pump when weight training. 

You can easily achieve a natural pump with the fruits listed below:

• Watermelon: Watermelon is one of the most popular fruits for its high content of L-citrulline. According to research studies, watermelons contain about 250 milligrams of citrulline per cup. This amino acid has been shown to improve blood flow and reduce muscle soreness after exercise.
• Casaba melons: Casaba melon, also known as the Persian melon, is a large, oval-shaped fruit that belongs to the Cucurbitaceae family. One of the key benefits of casaba melon is its high content of L-Citrulline. Research suggests that consuming L-Citrulline can increase nitric oxide production in the body, which helps to dilate blood vessels and improve circulation.
• Mouse melon: Mouse melon, also known as Mexican sour gherkin or Cuca melon, is a small fruit that resembles a miniature watermelon but tastes more like cucumber with a tangy twist. It is native to Mexico and Central America but can now be found in other parts of the world due to its popularity as an exotic fruit. This fruit has gained popularity among health enthusiasts due to its high nutrient content, including L-Citrulline, making them an excellent natural source for this important amino acid.

2. Raw honey

Honey can provide a quick and sustained source of energy that can enhance athletic performance. This is my go-to natural alternative and I consume Raw honey before all my workouts! Honey also contains antioxidants and anti-inflammatory compounds that can help reduce muscle soreness and inflammation.

One way to incorporate honey into your pre-workout routine is to mix it with water. You can also spread honey on toast or eat it straight from the jar like I do as a quick energy boost before exercising.

It’s important to note that not all types of honey are created equal. Raw, unprocessed honey is considered the best option because it retains all its nutrients and health benefits. Additionally, some commercial brands may add sugar or other additives to their products, so be sure to read labels carefully when selecting your honey.

3. Coffee

Caffeine is the active ingredient found in coffee that makes it such an effective pre-workout drink. It stimulates your central nervous system and increases adrenaline levels, which helps to enhance mental alertness and focus. Additionally, caffeine has been shown to increase endurance by reducing fatigue and improving muscle function.

I highly recommend you drink quality coffee and always organic. Several studies have found measurable levels of mycotoxins in coffee beans — both roasted and unroasted. Mycotoxins are, as the name suggests, toxins formed by molds — tiny fungi that may grow on crops like grains and coffee beans.

To get the most out of consuming coffee as a pre-workout, I like to drink mine with raw milk. This provides adequate protein and additional calories to help support my workout. 

4. Cold water therapy

Now, I know what you’re thinking. “But won’t getting cold make me stiff and reduce my performance?.” But, as a matter of fact getting as cold as possible pre-workout fires up your body’s inner furnace in an effort to raise your core temperature, actually aiding the efforts of your usual cardio and stretch regime.

Taking a dip in an ice bath or shower can increase blood flow and oxygenation to your muscles. This means they’ll be ready to work harder and longer during your workout.

And let’s not forget the mental benefits. Cold therapy has been shown to improve focus and mood, which is essential for getting through those tough workouts with a smile on your face (or at least without scowling too much).

5. Beet root powder

Beetroot is one of the most underrated vegetables. Not only is it a significant player in nutrient delivery around the body. It is also a nutrient powerhouse, full of nourishing vitamins, minerals, antioxidants, and fiber.

Beetroot is well-established for its anti-inflammatory benefits and immune-boosting properties. It is also known for lowering blood pressure, improving digestion, supporting skin health, optimizing detoxification pathways, improving cognitive function and increasing athletic performance! The benefits are endless with this one.

6. Let Nature refresh you

A 2009 study from the Journal of Environmental Psychology found that just 15 to 20 minutes outside can increase your energy as much as a cup of coffee. Other studies have shown that even five minutes in a green environment upped the participant’s mood and self-esteem. 

7. Cordyceps mushroom extract

This mushroom increases the availability of adenosine triphosphate (ATP), a primary energy-carrying molecule in our cells. Cordyceps mushrooms also play an essential role in supplying oxygen to the muscles, which then use this oxygen to produce energy. 

8. Getting 7-9 hours of uninterrupted sleep

Getting enough sleep is extremely important for any pre workout routine. Lack of sleep can lead to decreased energy levels, lower motivation and reduced endurance during workouts. Here are some tips to help you get a good night’s rest before your next pre workout:

1. Establish a consistent bedtime: Try going to bed and waking up at the same time every day, even on weekends. Get in sync with your circadian rhythms.
2. Create a relaxing bedtime routine: Take a warm bath with some magnesium flakes, read a book or listen to calming music before bedtime.
3. Red light therapy: Red light can help you sleep better, while also delivering other physical benefits, such as stimulating energy production in cells, as found in this study. Another peer-reviewed study demonstrated that red light therapy has the potential to increase physical and mental energy and endurance.
4. Avoid caffeine late in the day: Caffeine can interfere with sleep, so avoid drinking coffee, tea or soda (hopefully you are the point you don’t consume soda anymore) late in the day.
5. Limit screen time before bed: The blue light emitted by electronic devices can disrupt your body’s natural sleep cycle. I also recommend turning your wi-fi off or at the very least put your phone on airplane mode.
6. Make sure your sleeping environment is comfortable: Keep your bedroom cool and dark, and invest in comfortable pillows and bedding.

Natural ways to boost low energy

This is not a comprehensive list as to why one could be low on energy. Work with a practitioner who can help you find why you are low on energy. I have found most people who lack energy benefit from these solutions below.

1. B vitamins help produce energy from the food we eat. They act as a catalyst to convert calories into energy and release energy from carbohydrates.

2. Maca root is an adaptogen that helps the body adapt to stress. It is also a good caffeine free energy boost! It helps you feel more energized and awake so it’s great to add to a morning smoothie.

3. An anti-inflammatory diet reduces foods like refined sugars and flours, packaged snacks and common foods that trigger sensitivities. This allows the body to heal from inflammation and those who have been on an anti-inflammatory diet report an increase in energy and mood.

4. Exercise helps the body create more mitochondria. More mitochondria will increase the body’s energy supply; it also uses that energy more efficiently. In other words, exercise helps the body both create and use energy! Quality sleep is also important for energy. Deep sleep is when the body renews and repairs itself. Deep sleep also plays a part in creating ATP, the body’s energy molecule.

5. Adding protein to your diet can help maintain blood glucose levels. Blood glucose levels have a direct effect on energy levels. Eating adequate protein can help prevent that midday energy crash!

6.  If you are experiencing low energy levels due to decreased testosterone levels, then you are in luck. Research has confirmed the Cordyceps testosterone benefits. 
   • A research study performed in 2017 determined that cordyceps enhance male reproduction by increasing testosterone production. Yet another research study, last updated in 2022, determined that adding the mycelium of cordyceps at a rate of 1% to 5% in the diet of lab rats increased their levels of circulating testosterone after six weeks of supplementation.

The best natural pre-workout supplement

If you still prefer to consume a pre-workout in supplement form, I highly recommend going with the company below. Their ingredient list is top notch, and all their products go through third party testing and have no heavy metals! Just Ingredients’ Pre-Workout is naturally sweetened and flavored with real foods and contains no artificial dyes, chemicals, or junk. It’s the clean pre-workout that you’ve been looking for.

To summarize

In conclusion, incorporating natural pre workout alternatives into your fitness routine can have a positive impact on your energy levels and overall performance. These alternatives offer a variety of benefits, including improved focus, increased endurance, and reduced muscle soreness. Choosing to use natural supplements or consuming healthy foods before exercising is a great way to fuel up without relying on synthetic products that may have negative side effects. Whether you prefer caffeine-based options like green tea or non-stimulant choices such as beetroot juice, there are plenty of effective pre workout alternatives available that can help you reach your fitness goals naturally and safely.

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Disclaimer: I am not a doctor or medical professional, and this post should not be taken as medical advice. Please do your own research. Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual and is not a substitute for your own doctor’s medical care or advice.