Pre workout supplements have become incredibly popular among gym-goers and athletes looking to boost their performance and energy levels during training. But one common question people have is whether pre workout contains calories.
The short answer is – yes, most pre workout supplements do contain calories, but the amount can vary greatly depending on the specific ingredients and servings.
Pre workouts are designed to provide an energy boost, improve focus, increase blood flow, and help users power through intense workouts. To achieve these effects, pre workouts typically contain a blend of ingredients like caffeine, amino acids, creatine, beta-alanine, and other ergogenic aids.
While some of these compounds are calorie-free, others can contribute calories to the overall formula. In particular, ingredients like carbohydrates and proteins will contain 4 calories per gram. So the more of these calorie-containing ingredients are present, the higher the calorie count.
Below we’ll take a deeper look at some of the key ingredients in pre workout and whether they supply calories:
Caffeine
Caffeine is the most common ingredient in pre workout supplements. It acts as a stimulant to increase energy, alertness, and focus.
Caffeine itself does not contain calories. So the caffeine content has no effect on the calorie count of pre workout. A typical pre workout contains 150-350mg of caffeine per serving.
Amino Acids
Branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine are often added to pre workouts. BCAAs help stimulate protein synthesis, decrease muscle breakdown, and boost endurance.
Amino acids do contain calories – about 4 calories per gram. However, most pre workouts only contain a few grams of amino acids per serving. A pre workout with 5 grams of BCAAs would add about 20 calories.
Some pre workouts also include other amino acids like beta-alanine, citrulline, and arginine. These can provide additional calories if present in large amounts.
Creatine
Creatine is one of the most researched performance enhancing supplements. It’s commonly found in pre workouts to help increase power, strength, and muscle gains.
Like amino acids, creatine contains approximately 4 calories per gram. The average pre workout contains 3-5 grams of creatine per serving, adding 12-20 calories.
Carbohydrates
Some pre workout supplements also contain fast-acting carbohydrates like dextrose or maltodextrin. These carbs help replenish glycogen stores to enhance energy and endurance.
All carbohydrates contain 4 calories per gram. A pre workout with 10 grams of carbs would add 40 calories to the total. The more carb content, the higher the calorie count.
Many “stim-free” pre workouts are carb-focused to still provide an energy boost without caffeine. These options tend to be higher in calories than traditional pre workouts.
Vitamins & Minerals
Pre workouts may also be fortified with B vitamins, electrolytes, and other essential micronutrients.
These vitamins and minerals may slightly increase calories in a serving. However, since they’re included in small amounts, their calorie contribution is negligible.
Flavoring & Sweeteners
To make pre workouts more palatable, companies use natural and artificial flavorings and sweeteners.
Natural flavors like fruit juice concentrates contain calories – around 4 calories per gram. Artificial sweeteners like sucralose and stevia are calorie-free.
So if a pre workout uses real sugars to flavor and sweeten the powder, the calorie count will be higher than a product that only uses artificial sweeteners.
Common Pre Workout Calories per Serving
Now that we’ve looked at the main ingredients in pre workout and their calorie contents, let’s see how this translates to actual products.
Below are some examples of popular pre workout supplements and their calorie counts per serving:
| Pre Workout | Calories per Serving |
|---|---|
| Cellucor C4 Original | 5 calories |
| Optimum Nutrition Gold Standard Pre Workout | 15 calories |
| Transparent Labs Bulk Pre Workout | 35 calories |
| Legion Pulse Pre Workout | 15 calories |
| JYM Supplement Science Pre JYM | 20 calories |
| EVLUTION ENGN Pre Workout | 5 calories |
| Nutrex Outlift Pre Workout | 0 calories |
As you can see, calorie counts range from 0-35 calories per serving. Products that are very low in calories typically don’t contain carbs or amino acids. Higher calorie pre workouts tend to include ingredients like creatine and BCAAs.
It’s important to note that these nutrition labels reflect a single suggested serving size. If you take a larger scoop or double the dose, you’ll also double the calories consumed from that serving.
Do Pre Workout Calories Matter?
In the grand scheme of your overall diet, pre workout calories likely won’t make a very big impact. Even a pre workout with 30+ calories only accounts for a very small percentage of your total daily caloric intake.
However, for those tracking macros closely or on very low calorie diets, the calories in pre workout could be relevant. In these cases, choosing a low-calorie or zero calorie option may be preferable.
It also depends on your overall caloric needs and intake. For someone only consuming 1200 calories per day, an extra 30 calories from pre workout would represent 2.5% of their total intake. But for someone eating 2500+ calories, 30 calories is trivial.
Here are some factors to consider regarding pre workout calories:
Weight Loss Goals
If you’re cutting calories to lose weight, you may want to opt for a lower calorie pre workout. This ensures the supplement isn’t undermining your caloric deficit. You’d also likely want to avoid taking multiple servings.
Bulking or Weight Gain Goals
When increasing calories to bulk up, pre workout calories matter less. The extra calories from carbs or protein can help provide fuel for your workouts and growth. Higher calorie pre workouts make more sense when bulking.
Intermittent Fasting
Some people use pre workout when training fasted during intermittent fasting. In this case, you’d want to avoid any pre workout with significant calories, as it could break your fasted state.
Ketogenic Diet
On very low-carb diets like keto, the small amounts of carbs or protein in pre workout could potentially knock you out of ketosis temporarily. You’d likely want to choose lower-carb formulas.
Diabetes or Blood Sugar Issues
For those with diabetes, blood sugar problems, or metabolic conditions, excess carbs from supplements can be a concern. Sticking to lower-calorie pre workouts with artificial sweeteners may be beneficial.
Tips for Choosing a Pre Workout
Here are some tips for selecting a pre workout that aligns with your goals and preferences regarding calories:
– Read labels closely and look at calorie counts – don’t just assume it’s zero calories
– Avoid pre workouts with 25+ calories if limiting calories
– Opt for lower-calorie options if tracking macros or intermittent fasting
– Choose no-calorie or low-carb pre workouts if on keto
– Look for natural sweeteners (e.g stevia) instead of sugar alcohols if calories are a concern
– Take into account your total daily caloric intake and needs
– Consider stim-free pre workouts with carbs if bulking or less concerned with calories
– Start with 1/2-1 scoop to assess tolerance and minimize potential calories
The Bottom Line
At the end of the day, most pre workout supplements contain at least a few calories per serving from ingredients like amino acids, creatine, and carbs. However, the calorie counts are typically low enough that they likely won’t impact your diet or nutrition goals.
If you’re following a very strict diet plan like intermittent fasting or watching calories closely, you may want to opt for a zero or very low-calorie pre workout. But for most people who workout regularly, the small number of calories from a normal pre workout should not be an issue.
When selecting a pre workout, keep the calorie count in mind. But your main focus should be on choosing a safe, high-quality supplement with proven ingredients that work for your body and goals.