Best Pre-Workout For Teens – 5 Safe Supplements

January 10, 2024 |

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Are you looking for a pre-workout that DOESN’T FRY your brain with stimulants but still amps you up enough to pull some weights in the gym as a teenager? You’re at the right place!

Because we don’t believe in, ”Oh, pre-workouts are bad for those under 18″. (Unless you opt for the wrong product)

So, to find you the safest pre-workout for teens, our testers tried 10+ pre-workouts and voted in favor of only 5, which I have compiled for you in this guide.

Our Top Picks:

Can Teens Take Pre-workout? (Is it safe?)

Before going any further, let me answer this burning question.

Teen athletes are NOT ADVISED to use pre-workouts because most of them contain high amounts of caffeine and are not regulated by safety authorities.

It is safer for them to use bodybuilding supplements like protein powders or dietary supplements like creatine or multivitamins instead to improve their sports performance.

Low-Caffeine Content In Pre-workouts Is Relatively Safer For Teens

Research suggests that the maximum acceptable caffeine levels for adolescents are 2.5 mg/kg of body weight per day or simply within the range of roughly 100–200 mg per day for individuals weighing between 40–70 kg.

So, teenagers between 14 and 17 years old are advised to be mindful of their caffeine tolerance when trying a pre-workout supplement and limit their caffeine intake from other sources so that the total intake stays within the safe limit of 100 – 200mg

On the other hand, children below 14 years of age should try to avoid it completely when choosing a pre-workout.

Apart from the stimulant content, if the need arises, teenagers should prefer pre-workouts that are:

  • Free from artificial ingredients/additives and banned substances,
  • Are third-party tested,
  • Have no proprietary blends,
  • And are low in sugar.

However, comparatively better options for pre-workout for sports athletes include products that rely on,

  • Vitamins, instead of caffeine as an energy source,
  • Natural and plant-based ingredients instead of synthetic components,
  • Branched-chain amino acids for increasing muscle growth and intense exercises.

Can You Buy Pre-workout Under 18?

Most pre-workouts explicitly mention that their products are not recommended for children below 18 years of age. Nonetheless, you may buy them with your pediatrician’s recommendation and guardian’s permission.

As mentioned above, adolescents under 18 years of age can buy pre-workouts that have a low caffeine content, clean formula, and beneficial ingredients with science-backed effectiveness.

5 Best Pre-Workouts for Teens (18, 17, 16, 15, 14)

1. Naked Energy Pre-Workout (Best for age 18)

Best Overall

Naked Energy

Ideal for 18-year-olds due to its moderate caffeine content. Since this age group has only recently reached adulthood, it is best to avoid high stimulation.

Naked Energy Key Benefits

  • Replenishes The Body With its Nutrient Content

The Naked Energy pre-workout contains a variety of vitamins and minerals. These are essential for your immune system and other functions in your body.

These vitamins and minerals include,

  • Vitamin B12
  • Vitamin C
  • Vitamin B6
  • Folate
  • Calcium

47 mcg of vitamin B12 present in the supplement meets about 783% of the daily value of the vitamin and plays a vital role in the synthesis of DNA and red blood cell formation.

  • Prevents Fatigue

Another key ingredient that makes it a must for teens pre-work is vitamin C. The supplement contains about 333 mcg of vitamin C, which is approximately 555% of the daily value of the vitamin.

Vitamin C can play a HUGE role in fighting against iron deficiency.

Evidence? Here you go:

A study conducted on 65 Chinese children suffering from iron deficiency showed that vitamin C supplements helped control their anemia by raising their blood iron levels.

  • Increases Muscle Mass

In addition to containing important vitamins and nutrients, the Naked Energy supplement also contains Beta-alanine and arginine, amino acids used for protein synthesis.

These proteins are then used to increase muscle mass and carry out other functions. The deficiency of these amino acids can negatively affect the whole body, including the nervous system, digestive system, immune system, and reproductive system.

That’s not it. The pure pre-workout supplement also contains roughly 1 gram of creatine monohydrate, which reduces muscle fatigue, improves muscle recovery and increases muscle mass.

The supplement also contains 200 mg of caffeine anhydrous to give all teens a pre-work boost of energy.


  • Contains vitamins, minerals, amino acids, and beta-alanine.
  • Vegan and keto-friendly.
  • Gluten-free & Non-GMO.
  • Natural, preservative-free.
  • No harmful ingredients like artificial sweeteners, flavor, or color.
  • No dairy, gluten, and soy allergens.
  • Mild caffeine content (200 mg per serving).
  • Third-party-tested for heavy metals.
  • Contains 200 milligrams of caffeine.


  • No cons to be listed.

2. Vega Sport Premium Pre-Workout Energizer (Best For Age 17)

Vega Sport Premium

Perfectly balanced formulation that is neither too strong nor too mild. Its caffeine content is sourced from natural ingredients and coincides with the recommended limit for teens.

Vega Sport Key Benefits

  • Maintains hydration

Vega Sport’s electrolyte balance is what makes it unique. These electrolytes maintain the body’s fluid balance and prevent dehydration.

  • Helps improve mood

The vitamin B12 in this supplement regulates the production of serotonin, leaving you uplifted and motivated for workouts.

  • Unlocks Athletic Power

Vega Sports uses herbal ingredients to help teens perform their best during intense workouts.

Among these, one is eleuthero root extract enhances athletic performance and the capacity for performing aerobic activity.

Next, there is Rhodiola rosea, a 2022 research report that it reverts muscle damage and speeds up muscle recovery time. Additionally, it contains green tea extract, and a study shows its potential for performance enhancement and recovery during intense strength training.


  • Contains electrolytes and vitamins.
  • Non-GMO.
  • Supports Vegan diet.
  • Gluten-free.
  • NSF certified for sport.
  • Low caffeine content (100 mg per serving)


  • Contains allergens (coconut, milk, soy, peanut, egg, tree nut, sesame).

3. Ora Organic Pre-Workout (Best For Age 16)

Ora Organic

Caffeine content sourced from organic ingredients. Also contains herbs and plant-based ingredients for intense muscle pumps, sustained hydration, and supporting weight loss

Ora Organic Key Benefits

  • Eliminates Fat And Improves Exercise Performance

The primary ingredient of this supplement is Epigallocatechin gallate (EGCG), which is a plant compound that helps,

–> Lower inflammation,

–> Aids in weight loss,

–> And prevents free radical cell damage by acting as an antioxidant.

When taken with caffeine, Epigallocatechin gallate can assist in achieving weight-related goals.

Epigallocatechin gallate can also improve endurance capability in athletes by oxidizing fats and freeing up carbohydrates.

Additionally, the caffeine present in the yerba mates improves muscle endurance and helps reduce exhaustion. 

Additionally, it contains an organic nitric oxide that promotes the blood flow to the muscle by relaxing the constricted blood vessels, lowering blood pressure and delaying muscle fatigue onset during intense strength training.

  • Prevents Dehydration

A nutritious and organic ingredient found in the Organic Pre-workout supplement is coconut water. It aids in hydration and boosts electrolytes such as potassium, magnesium, and sodium.

Coconut water is also low in sugar and hence calories and is FAT-FREE. 


  • Organic plant-based ingredients.
  • Jitter free.
  • Dairy, gluten and soy-free.
  • Non-GMO, vegan, and NSF certified for sport.
  • No allergen (dairy, gluten, soy, peanut,  USDA-certified organic.
  • Third-party tested. No artificial flavors, colors, sweeteners, preservatives, or illegal substances.
  • Low caffeine content (90 milligrams of caffeine).


  • Contains coconut. (A possible allergen for some)

4. Red Leaf Pre-Workout (Best For Age 15)

Red Leaf

Negligible amount of caffeine but a multitude of amino acids, which are beneficial in increasing the synthesis of proteins in the body.

Red Leaf Key Benefits

  • Improves Exercise Endurance

Read Leaf pre-workout energizer contains 1 gram of beta-alanine, 1 gram of glutamine, and 500 mg of arginine alpha-ketoglutarate per serving.

Beta-alanine is one of the most used amino acids by athletes. And, NO CAP, this amino acid is one of a kind.

And when combined with histidine, another amino acid, beta-alanine, reduces lactic acid buildup in your muscles during the workout by producing carnosine.

Carnosine improves workout performance by reducing muscle acidity from lactate production and preventing fatigue.

  • Enhances Muscle Volume

Glutamine present in the supplement has been shown to increase muscle gain. This amino acid also aids in reducing muscle soreness after high-intensity exercises.

The Res Leaf pre-workout supplement also contains 250 grams of three branched-chain amino acids: isoleucine, valine, and leucine. These amino acids help achieve maximal muscle recovery, reduce muscle fatigue, and improve athletic performance.

Valine, one of the BCAAs, plays an essential role in improving muscular endurance and coordination, increasing muscle growth, increasing tissue repair, and providing energy to the body.

Isoleucine is considered one of the BEST amino acids to promote muscle building. It is used in muscle metabolism and is present in muscle tissue in huge concentrations.

In all, this sports supplement is perfect for bodybuilding teens!

  • Gives An Energy Boost

A pre-workout supplement aims to provide you with an increase in energy levels. This supplement does this through the use of caffeine. 40 milligrams of caffeine increases your energy without causing shakes, jitters, and post-caffeine crashes.


  • Contains BCAAs, beta-alanine, and antioxidants.
  • Contains natural flavors.
  • Produced in cGMP certifies facilities.
  • No jitters or energy crash.
  • Low caffeine content (40 mg per serving).


  • Contains sucralose.

5. Pure Encapsulations Branched Chain Amino Acids (Best For Age 14)

Pure Encapsulations BCAAs

Caffeine-free, single-ingredient performance-enhancing dietary supplement for 14-year-olds.

Pure Encapsulations BCAAs Key Benefits

  • Improves Exercise Recovery

BCAA stimulates muscle protein synthesis, which stands for branched-chain amino acids (leucine, isoleucine, and valine). These amino acids also assist in preserving muscle glycogen, aiding in the maintenance of muscle function during extended periods of intense strength training. 

  • Delay Fatigue Onset

Additionally, BCAAs have demonstrated a reduction in lactate production. They play a role in mitigating the onset of central nervous system fatigue commonly experienced during prolonged physical exertion, thereby supporting both mental and physical performance.

Ps: This is all you need as a 14-year-old to kick-start your fitness journey!


  • Doctors recommended and science-backed BCAA supplement.
  • Vegan and vegetarian-friendly.
  • Contains no stimulants.
  • Hypoallergenic (no soy, dairy, gluten)
  • Non-GMO.


  • No cons to be listed.

FAQs on Pre-workout for Teens

What age should you take pre-workout?

You should ideally take a pre-workout containing a high caffeine content only at ages above 18 years. Apart from that, you may take no-stim or low caffeine pre-workout with a doctor’s recommendation at ages below 18 years.

Can a 14-year-old take a C4 pre-workout?

No, Cellucor C4 pre-workout is strictly intended for ages above 18 years old, and its caffeine content is also 150 mg, which is above the recommended limit for teens.

Can a 15-year-old take pre-workout?

Yes, a 15-year-old teen can take pre-workout, but only if it contains no brain-frying stimulants and only a negligible amount of caffeine, like the Red Leaf pre-workout, which contains merely 40mg of it.

How much pre-workout should a 15-year-old take?

A 15-year-old should start with the lowest amount of pre-workout they can, and that too under the supervision of a professional. And, under no circumstances should they ignore the manufacturer’s recommendation or have more than 100mg of caffeine per day.

Can a 13-year-old take pre-workout?

No, I wouldn’t recommend a 13-year-old to take pre-workout as their system might be too sensitive to bear the load of its potent ingredients. It’s best if kids of this age take all the essential nutrients from their regular diet.

But if someone wants to try something to boost energy, I believe a multivitamin supplement could serve the purpose just right (that too, only with the doctor’s recommendation).

Can a 16-year-old take pre-workout?

Yes, a 16-year-old may try a pre-workout that contains no more than 100 mg of caffeine, that too under the supervision of their trainer or guardian, starting with a low amount and gradually increasing as their system allows.

Related post: Does Pre-workout Stunt Growth?

Final Thoughts

Pre-workouts are not just for adults; teenagers can also greatly benefit from pre-workout supplements by incorporating them into their diet. However, the best pre-workout for teenagers is one that contains less caffeine, branched-chain amino acids (BCAAs), plant-based ingredients, and vitamins.

Moreover, if you are a teenager looking for a pre-workout supplement, be sure to talk to your doctor or a registered dietitian first.

Important Disclaimer: The information contained on MAX HEALTH LIVING is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.

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We are a team of fitness, health, and supplement experts, and content creators. Over the past 4 years, we have spent over 123,000 hours researching food supplements, meal shakes, weight loss, and healthy living. Our aim is to educate people about their effects, benefits, and how to achieve a maximum healthy lifestyle. Read more.