The PreFierce Pre Workout Review – Best Pre Workout Of 2020?
As a general rule, for every 50 poor pre workout supplements you’ll get one great pre workout.
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”.
Perhaps scarier still is that they might be right…
But today PreFierce faces it’s toughest challenge yet – it has to be reviewed & put through my deliberately harsh supplement rating system, as I determine whether it really is the beast it claims to be.
Remember, my reviews have a reputation for being harsh because they are all completely unbiased, 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…
Put Your Pre Workout Through “The Shark Test”
As a general rule, finding a great pre workout is like finding a good shark movie.
I think we’ll both agree that sharks are big enough and scary enough to make you never want to go in the bath ever again, yes?
And the more we strip things back, the scarier a shark movie becomes.
Yet film producers can’t resist the urge to add unnecessary bulls**t into the mix, and before you know it, we have sharks flying out of, err, tornadoes.
Here’s your homework – go watch The Reef.
Those guys get it.
See, they get it.
Pre workout supplements are marketed in much the same way…
When we really get down to it, there are only a handful of genuinely useful, 100% proven ingredients we should be using to enhance our training experience.
(I showed them to you in this article.)
Stripping a product back to just those proven ingredients is the first step to a solid product.
But, just a shark movie, those damn manufacturers often can’t resist adding a bunch of unproven, untested “filler” ingredients in the hope it’ll give their product the edge over the competition.
And it never, ever works.
If you buy a pre workout with tons of bulls**t claims on the packaging, hyping up the latest “secret ingredient”, forget about it. Like this one.
Those little tubs without the hype, however, and without the unnecessary ingredients, well they’re the pre workout equivalent of watching Jaws for the first time…
TruFierce Nutrition PreFierce Review
So how does that apply to PreFierce?
TruFierce Nutrition have hit the ground running with their very first pre-workout. By sticking to the proven essentials, and ensuring they are fully dosed, they’ve created a product which leaves the majority of bigger supplement companies in the dust.
(Russ is looking at YOU… Grenade… Optimum Nutrition… Gaspari… and more.)
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 (in the perfect 1:1 ratio shown to be effective in trials) which will 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.
Then we get to the REALLY good stuff…
A mighty 7 grams of citrulline malate is the real star of the show in 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 don’t mess around here. 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 one better at 3.5g,
These guys have not entered the arena 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 PreFierce.
Namely, taurine and BCAAs…
That’s awesome. I’m forever calling out supplement companies for throwing these cheap ingredients into their pre workout formulas just so they can make claims of “focus” and “endurance” when they simply DO NOT WORK.
Mounting scientific literature shows both taurine and BCAAs can be counterproductive to performance when taken before exercise, so TruFierce Nutrition join the select list of companies to get it 100% right!
No supplement is PERFECT, of course.
We must begin with the name itself…
TruFierce Nutrition PreFierce Pre Workout.
Who the f**k came up with this?! You almost need a sip of pre workout just to be able to pronounce it!
We also get the inclusion of a so-called “fat burning blend” alongside the 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 sell-able but, in truth, it’ll do very little for fat burning.
Because even though the fat burning benefits of acetyl l-carnitine, green tea extract, and black pepper extract are loudly presented on the TruFierce Nutrition’s sales page, the actual research behind these ingredients leaves a LOT to be desired.
They do 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 harsh there, but that is my job. The dopamine-enhancing capabilities of Acetyl l-tyrosine would have worked very nicely alongside caffeine, and potassium citrate is a God-send for it’s hydration benefits, so and the inclusion of both ingredients could elevate PreFierce to the very top end of the pre workout market.
PreFierce Pre Workout Review – Ingredient Breakdown
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 take a run through all the main ingredients of PreFierce and show you what each of them does, as well as if the dose they’ve provided is sufficient.
Let’s start with the main event…
7g Citrulline Malate
If you’re training for muscle growth, this is the most important ingredient in your pre workout.
It might never 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 in-gym performance.
This ingredient has the ability to improve several aspects of your training experience – better pumps, faster recovery between sets, greater training endurance!
It works by widening the blood vessels to allow for a greater delivery of nutrients to muscles as they train, and also helps shuttle away waste product while you work. In doing so, you unlock the ability to train near peak levels for longer – and it works a charm!
During a 2010 study published in the Journal of Strength and Conditioning Research, trainees using CitMal were able to perform on average one more rep on every set of their workout. 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 (think back 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)
What’s that, you don’t like your face?
The good news is 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 creates immediately after use, and with a serving size of 3.5 grams only the toughest of gym-goers will be able to resist the urge to pull a Stallone face.
But asides 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, meaning you’ll be able to push through “the burn” (in true Sly style!) for considerably longer. (5)
A full clinical dose for those benefits is 3.2g, which can be taken in two half doses throughout the day for those who don’t have the tolerance to have it all at once. TruFierce Nutrition ain’t messing around with any of that bulls**t, heaping a massive 3.5g beta-alanine into every scoop!
2.5g Betaine Anhydrous
Betaine is the unsung hero of a very good pre workout.
It’s been gaining notoriety in the world of track & field over the last 10 years, and thankfully it’s beginning to find its way into more “top end” pre workouts, 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. (6, 7, 8, 9)
Sprinters and cyclists have been using betaine for years, and it makes sense to see those benefits transfer over to the weights room.
250mg Caffeine Anhydrous
Caffeine is part and parcel of almost every top pre workout on the planet.
Its links with improved mental focus, increased energy output, and even gains in explosive strength, are very well documented. (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 167mg we’d need to unlock caffeine’s benefits regarding mental focus and increased energy, but it falls short of the massive 400mg we’d need to unlock the power benefits. (16)
That’s not necessarily a bad thing, though, as 400mg is too much for most people to handle in one go, and very few pre workouts go that high anyway (this is the best of the bunch that do one does).
Unless you are massively intolerant of caffeine, you should be able to survive the 250mg dose in PreFierce fine.
However, TruFierce Nutrition have taken no chances – they’ve included an accompanying 250mg dose of l-theanine just to be sure!
L-Theanine is great for offsetting the common “caffeine crash”, although it’s usually only needed for doses above the 250mg threshold. What’s perhaps more impressive is the 1:1 ratio of caffeine to l-theanine. This is the ratio which has been shown most effective in studies so far, but while many manufacturers like to add l-theanine to allow them to make boasts of “no crash” on the tub, very few include the correct dose to provide those benefits.
TruFierce Nutrition have excelled here.
1g Fat Burning Blend
Here’s where things go off track a little.
Sure, the inclusion of these ingredients will mean TruFierce Nutrition can use the words “fat loss” in their marketing of PreFierce. But in terms of actual fat loss results, these won’t do Jack for you.
In fact, you could remove them from PreFierce today and have a pre workout that’s just as good.
The “fat burning blend” consists of 500mg acetyl-l-carnitine, 300mg coconut water powder, 150mg green tea extract, l-norvaline, and 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. And the one piece of information I want you to learn from this section is that, despite often being billed as fat burners, they are not fat burners. (17, 18, 19, 20, 21, 22)
PreFierce Review – The 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. So much so, it finished at #6 on my list of the 10 best pre workouts of 2020.
That puts them near the top end of a very competitive market, and it’ll be interesting to watch 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-site are a good idea.
Everything in PreFierce is dosed correctly, there is no clutter, it’s a job well done. It receives a very nice 4 star review from me.
You can 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)
- Childs E., et al. Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users. Psychopharmacology. (2006)
- Kim T. W., et al. Caffeine increases sweating sensitivity via changes in sudomotor activity during physical loading. J Med Food. (2011)
- 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.