5 Pre Workout Alternatives 100% Energy Boost Guaranteed

Do you want to switch from drinking a pre workout supplement to an alternative just as good?

Well, you’ve come to the right place because in this post I’ll be going over some great natural pre workout alternatives.

  • Coffee
  • Oats
  • Bread
  • Water
  • Juice

1. Coffee

The most obvious alternative is coffee, you know exactly what you’re getting and it only has one main ingredient… coffee.

It’s one of the most popular drinks out there and is attached to so many cultures. Many people look to coffee to get through their workday but it’s actually a fantastic way to fuel your workout.

Light roasted coffee beans have the most caffeine followed by medium roast and then dark roast. And of course, the quantity of coffee is going to also determine how much your caffeine intake is.

You can take it a step further by using milk instead of water and adding sugar. Not only will this make it taste better but add to your energy boost.

Coffee is cheap, you can get your hands on coffee at a fair price. 

The effects of coffee can be felt 15 minutes after drinking it. The level of coffee will peak in your blood about an hour and will be left in your body a few hours later. [1]

Of course, the peak and how long it remains in your body will depend on how much you consume.

2. Oats


Oats are one of my favorite natural pre workouts ever! It does a hell of a job every time.

My favorite thing about oats is its blood sugar levelling ability. If you’ve ever experienced a crash/insulin spike, feel down and tired, oats help to stabilise your energy levels. This is thanks to oats being high in fibre, sugar is released slowly into your system.

Allowing you to maintain a steady amount of momentum during your workout. [2

It’s worth noting that steel cut oats will have a better effect at stabilising your blood sugar than instant oats. Steel cut oats also digest slowly, allowing you to feel full for longer. They also taste better, creamier. 

I like to take it a step further and mash up a banana in the oats. It takes the taste to another level and will enhance your performance. Bananas contain natural sugars such as glucose, giving you a solid bump in energy. [3]

Bananas are also high in potassium, which helps prevent cramps.  

3. Bread


Bread contains both complex and simple carbohydrates. Complex carbs are great for an energy boost and it lasts longer. Simple carbs also provide you with energy. Making bread type products is a fantastic source of energy.

Carbohydrates are needed before a workout because they provide muscles with glycogen. Glycogen is what fuels your muscle, you’ll be pleased to know that bread is packed with carbs.

Bread has been a staple food for thousands of years for people all over the world. And that’s because it provides energy, contains protein, fills you up and tastes good.

We would recommend making your own bread so you can get as many complex carbohydrates as you can. But of course we can’t make bread all the time so buying bread will do the job as well.


4. Water

Water helps prevent fatigue and tiredness, 2 symptoms that come because of a lack of water. A lack of water in your body causes muscle cramps, brain fog and overall fatigue. [4]

About 60% of your body contains water and water contains different items such as electrolytes like sodium, potassium, and magnesium. These are all things that your body needs to function.

Without water you’ll find it harder to focus. Most of us don’t drink enough water and it’s something that contributes to our tiredness.

And just because you drink a cup of water before you go to the gym, doesn’t mean you’re going to get a huge leap in energy. You need to drink it on a consistent basis.

For example, in the morning before you eat anything, have a big glass of water. Have it throughout the day and before you go to sleep. This constant replenishment will give you a big boost in the gym.

Studies have shown that just a 5% loss in water levels can decrease your work capacity by 30%. That’s huge!

5. Juice

A fruit juice type of drink is a fantastic way to increase your performance. A sugary drink before and during your workout will help you keep the moment of an intense workout. Eddie Hall is known for drinking a big bottle of cranberry juice during his workout.

Fruit juice contains sugar and sugar provides the body with energy.


Don’t just down a bunch of juice, that’s a recipe for disaster. If you consume a lot of sugar in one go you’ll have a sugar crash. So consume a bit at a time

Juice provides you with a variety of vitamins, minerals, and enzymes to fuel your body. Not to mention it improves your mood, who doesn’t like juice?!

Personally I like to go for a cherry flavor.