The PreFierce Pre Workout Review – Best Pre Workout Of 2020?
As a general rule, you’ll go through 50 poor pre workout supplements before you find a great one.
Today, I’m going to introduce you to “the one”.
PreFierce is the brand new product from US manufacturers TruFierce Nutrition, and it claims to be “the future of pre workout supplements”.
You know what’s scary? They might just be right!
But today PreFierce comes up against the toughest challenge it’s ever faced – it’ll be put through my deliberately harsh supplement rating system, as my official review determines whether it really is as good as it claims to be. As always, my reviews are completely unbiased. They have a reputation for being harsh, and that’s what you’ll see here in my official PreFierce pre workout review – no holds barred, real words, real opinions, that’s why you read my s**t.
Let’s jump into my PreFierce Pre Workout Review at the top…
LESS IS MORE
You know what’s interesting about making a great pre workout?
We don’t actually need very many ingredients.
In fact, the more we add the less efficient it becomes. I’m sure you’ve seen those products which claim to have “27 active ingredients”, etc. With so much going on in the scoop, ingredients end up clashing or are grossly under-dosed to the point where they’re completely ineffective.
And the crazy truth is, when it comes to pre workout ingredients there are 4-5 which stand head and shoulders above everything else.
By stripping back the bulls**t and focusing ONLY on what works, the product becomes 10x more effective.
In many regards, it’s like making a good shark movie. All that nonsense where they fall out of the sky with rocket launchers on their backs is awful, but when they cut it down to the bare essentials, it’s f**king terrifying.
See the guys who made The Reef? They get it.
TRUFIERCE NUTRITION PREFIERCE REVIEW: THE GOOD & THE BAD
So how does the advice above apply to PreFierce?
By sticking to the proven essentials, and ensuring they are fully dosed, TruFierce Nutrition have ensured their very first attempt at a pre workout is a product which leaves the majority of bigger supplement brands for dead.
(Russ is looking at you Grenade, Optimum Nutrition, Gaspari, etc.)
There’s a LOT going on inside this simple-looking black tub, and most of it is great.
A 250mg dose of caffeine is enough to give you a kick up the butt prior to training, and TruFierce have taken the extra step of bringing in 250mg l-theanine alongside it to offset any “caffeine crash”. This means you won’t wake up face-down in a dumpster four hours after training with an empty donut wrapper stuck to the side of your face.
But then we get to the REALLY good stuff…
A mighty 7 grams of citrulline malate is the MVP of PreFierce. This will provide you with some truly monstrous pumps, alongside gradual improvements to your endurance and intra-set recovery speed with continued usage.
Betaine is up next, and I’m pleased to announce that PreFierce joins the very small list of pre-workout supplements who take this ingredient seriously. They’ve provided a full clinical dose of 2.5g betaine. I’m a huge fan of this move, especially when it’s featured alongside beta-alanine. A full dose of beta-alanine is 3.2 grams, but TruFierce Nutrition goes even higher at 3.5g,
It’s clear these guys have NOT entered the supplement game to be cannon fodder. They’ve built a pre workout fit to challenge the top dogs, and credit to them!
Another good point comes in the ingredients which are left out of the formula.
You won’t find taurine or BCAAs in PreFierce, and that’s awesome. I’m forever calling out supplement companies for throwing these ingredients into their products just so they can make claims of “focus” and “endurance” when they simply DO NOT WORK. Mounting scientific literature shows that both taurine and BCAAs can even be counterproductive to performance when taken before exercise, so TruFierce Nutrition join the select list of companies to get it 100% spot on!
No supplement is PERFECT, of course.
However, the good definitely outweighs the bad here.
In terms of bad points, I’ve gotta mention the name. TruFierce Nutrition PreFierce Pre Workout. Who the f**k came up with this?! You need a sip of pre workout just to pronounce it!
With regards to the actual formula, they’ve included a so-called “fat burning blend” alongside the great ingredients mentioned above. I despise these blends, because they’re simply thrown in so the company can make claims of “fat burning” to make the product more marketable, but in truth, it’ll do very little for fat burning.
Because even though TrueFierce Nutrition shout loudly about the supposed fat burning benefits of acetyl l-carnitine, green tea extract, and black pepper extract on their sales page, the actual research behind these ingredients leaves a LOT to be desired. They also make a case for green tea leaf extract as a pump-enhancing nitric oxide booster, rather than following the typical approach of just labeling it a fat burner (which it is NOT), but there’s no evidence to support these claims yet, so I’d take that claim with a pinch of salt.
One final negative – there’s no no acetyl l-tyrosine or potassium citrate.
Very few products include potassium citrate (although they really should!) so perhaps I’m being too harsh, but that is my job. The dopamine-enhancing capabilities of acetyl l-tyrosine would have worked very nicely alongside caffeine, and potassium citrate is wonderful for it’s hydration benefits. The inclusion of both ingredients could perhaps elevate PreFierce to the very top of the pre workout market.
PREFIERCE PRE WORKOUT REVIEW – INGREDIENT BREAKDOWN
I know that a lot of you guys who read my supplement reviews consider the “Ingredient Breakdown” section your favorite.
I appreciate that.
I’m a complete fitness nerd, so this is the section where I run through all the main ingredients of PreFierce and show you precisely what each of them does, and see if the dose sufficient.
Let’s start with the main event…
7G CITRULLINE MALATE
This is the most important ingredient in your pre workout if you’re training for muscle growth.
It doesn’t get the same hype as creatine, or whey protein, or some exotic stimulant designed to blow your head off, but every serious athlete knows how important citrulline malate is to performance.
You see, this ingredient has the ability to improve several aspects of your training – better pumps, faster recovery between sets, greater endurance!
This in-depth review goes into more depth on citrulline, but in a nutshell it works by widening the blood vessels to allow a greater delivery of nutrients to working muscles. In doing so, you unlock the ability to train at peak levels for longer.
During a 2010 study published in the Journal of Strength and Conditioning Research, participants who used CitMal were able to perform an average of one more rep on every set of their workout. Imagine being able to perform an extra rep on EVERY SET you do. Those kind of results mount up real fast! (1)
Supplement manufacturers have known about these benefits for nearly 20 years, but it was originally very difficult to fully unlock them. They used to use arginine back in the day (remember to all those “N.O. Boosters” back in the 2000’s?), but now we use citrulline malate as it’s over 50% more effective. (2, 3, 4)
If you don’t like your face I’ve got some goo news for you.
You probably won’t be able to feel it after drinking this motherf**ker.
Beta-alanine is best-known for the tingly, skin-crawling effect it gives us when we first start taking it. With a monstrous serving of 3.5 grams, only the toughest of gym-goers will be able to resist pulling a classic Stallone face.
But beyond the parasthesia (science name for wanting to rip your own eyes out), beta-alanine has some impressive benefits to weight training. Most notably is it’s ability to buffer the build-up of lactic acid. This means you’ll be able to push through “the burn” (in true Sly style!) for considerably longer. (5)
A full clinical dose is 3.2g, which can be taken at once or split into two halvs throughout the day. TruFierce Nutrition ain’t messing around with any of that bulls**t, heaping a massive 3.5g beta-alanine into every scoop. Sink or swim!
2.5G BETAINE ANHYDROUS
Betaine is the unsung hero of a good pre workout.
It’s been gaining notoriety in the track & field world over the last 10 years, and thankfully it’s beginning to find its way into more products, but PreFierce is still in the minority by being one of the few pre’s to give a full clinical dose.
Once again it will make improvements to your training endurance, as well as muscle recovery speed and explosive strength. Sprinters and cyclists have been using betaine for years, and it makes sense to see those benefits transfer over to the weights room. (6, 7, 8, 9)
Caffeine is part and parcel of almost every pre workout on the planet.
There is so much research backing up the effectiveness of caffeine, it’s been linked to improved mental focus, increased energy output, and even gains in explosive strength. (10, 11, 12, 13, 14, 15)
But does PreFierce provide enough of it to yield such results?
Well… yes and no.
It definitely provides much more than the minimum threshold of 167mg we’d need to unlock caffeine’s benefits regarding mental focus and increased energy, but it falls short of the huge 400mg we’d need to unlock the power benefits. (16)
That’s not necessarily a bad thing, though, as 400mg would be too brutal for most people to handle in one go, and very few pre workouts go to that level (this is the best of the bunch that do).
Most people should be able to handle the 250mg dose in PreFierce just fine.
However, TruFierce Nutrition have taken no chances – they’ve included a 250mg dose of l-theanine alongside it. L-Theanine is great for offsetting the common “caffeine crash”, although it’s usually only needed for doses above the 250mg threshold.
But while many companies like to throw l-theanine into the formula, very few get it right. TruFierce Nutrition do, because they’ve included a perfect 1:1 ratio of caffeine to l-theanine. This is the same ratio which studies show is most effective. TruFierce Nutrition have excelled here.
1G FAT BURNING BLEND
Here’s where things go off track a little.
The inclusion of these ingredients will mean TruFierce Nutrition can exploit industry loopholes to use the words “fat loss” in their marketing of PreFierce, opening it up to a wider audience. But in terms of actual fat loss, these won’t do Jack. In fact, you could remove them entirely from PreFierce today and the product would be better, not worse.
This supposed “fat burning blend” consists of:
- 500mg acetyl-l-carnitine
- 300mg coconut water powder
- 150mg green tea extract
- black pepper extract
They offer some health benefits, but none of them need to be taken prior to training and they won’t add anything to your session at all. Its literally just a marketing gimmick. So the one piece of information I’d like to to take away from this section is that, despite these ingredients often being billed as fat burners, science clearly shows they are NOT fat burners. (17, 18, 19, 20, 21, 22)
PREFIERCE REVIEW – RUSS’ FINAL VERDICT
TruFierce Nutrition deserve all the plaudits they get for this.
PreFierce is not only a very good pre workout, it quite easily smashes a lot of big-name competitors. It even reached #6 on my list of the 10 best pre workouts of 2020. That puts them at the top end of a very competitive market, and it’ll be interesting to see them grow in the years to come.
And grow they should.
By not including any exotic stimulants in the formula, they’ve ensured PreFierce will never get flagged or have to make unnecessary label changes, and the handy bulk-purchasing options on their website are a decent idea.
This is a top pre workout. Everything in PreFierce is dosed correctly, and there is no clutter. It receives a very nice 4 star review from me.
Go check out PreFierce here.
- Pérez-Guisado J., et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. (2010)
- Schwedhelm E., et al. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. British Journal of Clinical Pharmacology. (2008)
- Castillo L., et al. Splanchnic metabolism of dietary arginine in relation to nitric oxide synthesis in normal adult man. Proc Natl Acad Sci USA. (1993)
- Sureda A., et al. Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients? Med Sport Sci. (2012)
- Hoffman J., et al. Beta-alanine and the hormonal response to exercise. Int J Sports Med. (2008)
- Hoffman J.R., et al. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. (2009)
- Lee E. C., et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. (2010)
- Holewa J., et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. Department of Kinesiology, Recreation, and Sport Studies, Coastal Carolina University. (2013)
- Pryor J. L., et al. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. (2012)
- Duncan M. J., et al. The effect of caffeine ingestion on mood state and bench press performance to failure. J Strength Cond Res. (2011)
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- Cook C., et al. Acute caffeine ingestion increases voluntarily chosen resistance training load following limited sleep. Int J Sport Nutr Exerc Metab. (2012)
- Del Coso J., et al. Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. J Int Soc Sports Nutr. (2012)
- Mora-Rodríguez R., et al. Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men. PLoS One. (2012)
- McCormack, W. P., et al. Caffeine, Energy Drinks, and Strength-Power Performance. Str Con J. (2012)
- Decombaz J., et al. Effect of L-carnitine on submaximal exercise metabolism after depletion of muscle glycogen. Med Sci Sports Exerc. (1993)
- Hursel R., et al. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). (2009)
- Westerterp-Plantenga M.S. Green tea catechins, caffeine and body-weight regulation. Physiol Behav. (2010)
- Diepvens K., et al. Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. Am J Physiol Regul Integr Comp Physiol. (2007)
- Belza A., et al. The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake. Eur J Clin Nutr. (2009)
- Peart D. J., et al. Coconut Water Does Not Improve Markers of Hydration During Sub-maximal Exercise and Performance in a Subsequent Time Trial Compared with Water Alone. Human Kinetics Journals. 2017.