When it comes to pre-workout and energy drinks, the choices can be overwhelming. For those who embrace a holistic approach to fitness and those wanting to be more intentional about what they put in their bodies, finding the right pre-workout beverage can be challenging if you’re looking for more than just a quick burst of energy. It can also be challenging for people who want a little “lift” but are sensitive to caffeine, or like to workout in the evening where a caffeinated pre-workout or caffeinated energy drink just wouldn’t do.

As we know, many caffeinated pre-workout or caffeinated energy drinks have a TON of caffeine and that just doesn’t work for all bodies. No matter if you choose a caffeine-free pre-workout or a drink with some caffeine, our belief at bia is that it’s all about nurturing your body and mind, and aligning your supplements to your needs and lifestyle. Our brand, which is dedicated to supporting your journey with kindness and balance, offers both caffeinated and non-caffeinated pre-workout energy drinks as we wanted to make sure there was something for everyone’s individual needs. Whether you need that extra boost from caffeine or want a more subtle lift from a caffeine-free pre-workout, we wanted people to have a choice. In this post, we'll explore the differences, benefits, and considerations of each, helping you make an informed choice that aligns with your unique needs.

Understanding Pre-Workout Energy Drinks

Pre-workout energy drinks are designed to enhance your exercise performance by providing a boost of energy, improving focus, and aiding endurance. They typically contain ingredients like amino acids, vitamins, and natural extracts. The primary distinction lies in whether they include caffeine (this would be considered a “stimulant”) or rely on non-caffeinated alternatives, sometimes called non-stim.

The Benefits of Caffeinated Pre-Workout Energy Drinks

Caffeinated pre-workout energy drinks have long been popular among fitness enthusiasts for their immediate and potent effects. Here are some key benefits:

  1. Enhanced Energy and Alertness: Caffeine is a pretty powerful stimulant that can quickly increase your energy levels and improve mental alertness. This is especially beneficial for those early morning workouts when you need an extra push to get started.
  2. Improved Physical Performance: Studies have shown that caffeine can enhance various aspects of physical performance, including endurance, strength, and overall exercise intensity. This makes caffeinated pre-workout drinks an excellent choice for more demanding workout sessions.
  3. Increased Focus and Concentration: Caffeine helps improve cognitive function, which can enhance your ability to focus during your workout. This is particularly useful for activities that require precision and coordination, such as yoga and pilates.
  4. Metabolic Boost: Caffeine can increase your metabolic rate, helping you burn more calories during your workout. This can be an added advantage if your fitness goals include weight management or fat loss.

The Benefits of Non-Caffeinated Pre-Workout Energy Drinks

While caffeinated drinks offer many benefits, non-caffeinated pre-workout energy drinks have their unique advantages, particularly for those who are sensitive to caffeine or prefer a gentler approach to energy enhancement.

  1. Gentle and Sustained Energy: Non-caffeinated pre-workout drinks often rely on ingredients like B vitamins, amino acids, and adaptogens to provide a steady and sustained energy boost. This can help you avoid the jitteriness and energy crashes sometimes associated with caffeine.
  2. Enhanced Hydration: Many non-caffeinated pre-workout drinks focus on hydration, incorporating electrolytes and other hydrating ingredients. This can be especially beneficial for activities where maintaining hydration is key.
  3. Reduced Risk of Side Effects: Caffeine can cause side effects such as increased heart rate, anxiety, and digestive issues, especially in those who are sensitive to stimulants. Non-caffeinated options minimize these risks, providing a more comfortable pre-workout experience.
  4. Better Sleep Quality: For those who work out later in the day, non-caffeinated pre-workout drinks are a great choice to avoid interfering with your sleep patterns. Caffeine can stay in your system for many hours, more or less depending on how you metabolize caffeine, potentially disrupting your ability to wind down and rest.

Key Ingredients in Non-Caffeinated Pre-Workout Energy Drinks

Non-caffeinated pre-workout energy drinks leverage a variety of natural ingredients to provide energy and enhance performance without the stimulating effects of caffeine. Let's delve into some of the key ingredients commonly found in these products:

  1. B Vitamins

B vitamins, including B6, B12, and others, are essential for energy metabolism. They help convert carbohydrates, fats, and proteins into usable energy, supporting overall vitality and endurance during workouts. We include 7 different b-vitamins in all bia pre-workout energy drinks, with 2x the amount in our caffeine-free option.

  • Vitamin B6 (Pyridoxine): Important for protein metabolism and cognitive development.
  • Vitamin B12 (Cobalamin): Essential for red blood cell formation, neurological function, and DNA synthesis.
  • Vitamin B1 (Thiamine): Needed for converting nutrients into energy and synthesizing certain hormones.
  • Vitamin B2 (Riboflavin): Needed for energy production and it's and antioxidant that helps fight free radical damage from workouts.

  • Vitamin B3 (Niacin): Needed for converting nutrients into energy, creating and repairing DNA, and nervous system function.

  • Vitamin B5 (Pantothenic Acid): Needed for hormone production and obtaining energy from food.

  • Vitamin B7 (Biotin): Needed for breaking down fats, carbohydrates, and protein and communication among cells in the body

  • Vitamin B9 (Folate): Folic acid is needed for cell growth and proper cell division, metabolism of vitamins and amino acids.

  1. Amino Acids

Amino acids are the building blocks of proteins and play a crucial role in muscle repair, energy production, and overall performance. Some also have other benefits related to stress reduction and focus.

  • L-Citrulline: Enhances nitric oxide production, improving blood flow and nutrient delivery to muscles, which helps reduce fatigue and enhance endurance.
  • Beta-Alanine: Buffers lactic acid buildup in muscles, reducing fatigue and improving performance during high-intensity workouts.
  • Branched-Chain Amino Acids (BCAAs): Comprising leucine, isoleucine, and valine, BCAAs support muscle recovery and reduce exercise-induced muscle soreness.
  • L-Theanine: We include this incredible amino acid in both our pre-workout with caffeine and our new caffeine-free pre-workout. By itself, it helps regulate the nervous system and reduce stress, and combined with caffeine it can help mitigate the negative side effects often associated with caffeine such as jitters, feeling wired, and sleep issues.
  1. Adaptogens

Adaptogens are natural substances that help the body adapt to stress and exert a balancing effect on bodily functions. They are particularly beneficial for reducing fatigue and enhancing endurance.

  • Eleuthero: This herb is known for boosting energy, metabolism, and physical performance.
  • Ashwagandha: Known for its ability to reduce stress and anxiety, improve stamina, and enhance overall well-being.
  • Rhodiola: Helps reduce fatigue, improve resilience to stress, and enhance physical and mental performance.
  1. Electrolytes

Electrolytes are minerals that help maintain fluid balance, nerve function, and muscle contractions. Proper hydration is crucial for optimal performance, especially during prolonged or intense exercise.

  • Sodium: Essential for maintaining fluid balance and nerve function.
  • Potassium: Helps regulate muscle contractions and nerve signals.
  • Magnesium: Plays a role in muscle function, energy production, and hydration.
  1. Natural Extracts and Superfoods

These ingredients provide additional nutrients and benefits that support overall health and enhance workout performance.

  • Beetroot Powder: Rich in nitrates, beetroot powder can improve blood flow, increase oxygen delivery to muscles, and enhance endurance. We include beet in our Basic Berry flavor of both caffeinated and caffeine-free bia.
  • Matcha Green Tea: Provides a gentle energy boost through its combination of caffeine and L-theanine, promoting alertness without jitters.
  • Coconut Water Powder: Included in bia BLENDS pre-workout with caffeine as well as our new caffeine-free pre-workout, coconut water is a natural source of electrolytes that supports hydration and replenishes essential minerals lost through sweat.

Choosing the Right Pre-Workout for Your Needs

Selecting the right pre-workout energy drink involves considering your personal preferences, fitness goals, and sensitivities. Here are some tips to help you decide:

  1. Assess Your Caffeine Tolerance: If you’re sensitive to caffeine,or you prefer to avoid stimulants, non-caffeinated options could be the way to go. If you enjoy the boost caffeine provides, opt for a caffeinated drink, but start with a lower dose to gauge your tolerance.
  2. Consider Your Workout Timing: For early morning workouts, caffeinated drinks can provide that much-needed wake-up call. For evening sessions, non-caffeinated options will help you avoid sleep disturbances.
  3. Match the Drink to Your Activity: High-intensity workouts might benefit from the extra push of a caffeinated drink, while low-impact activities like yoga and pilates can be well-supported by non-caffeinated, hydration-focused options.
  4. Listen to Your Body: Pay attention to how your body responds to different ingredients. If you experience any discomfort with caffeinated drinks, switching to non-caffeinated alternatives might be beneficial.

Our Commitment to Kindness and Balance

At bia, we understand that fitness is not a one-size-fits-all journey. Our mission is to support you with products that are kind to your body and mind, empowering you to pursue your fitness goals with balance and harmony. Whether you choose our caffeinated or non-caffeinated pre-workout energy drinks, you can trust that each product is crafted with high-quality ingredients and a holistic approach to wellness. Both still include L-Theanine for a gentle boost and calm focus, and our caffeine-free pre-workout includes 2 times the coconut water and b-vitamins for natural energy and enhanced hydration.


Choosing between caffeinated and non-caffeinated pre-workout energy drinks is a personal decision that depends on your individual needs and preferences. Caffeinated drinks offer a quick and powerful boost (sustained with b-vitamins, mct's, and vitamin c included in bia) ideal for high-energy workouts, while non-caffeinated options provide gentle, sustained energy and hydration, perfect for mindful movement practices and evening workouts. By understanding the benefits and differences of each, you can make an informed choice that aligns with your lifestyle and fitness journey.


By Gina Southern-Monson - RYT, CHWC