Best Pump Supplements (2024): Sip and Shake Your Way to a Bigger Pump

The best pump supplements aren’t always crazy pre-workout powders with 30 different ingredients in their formula. This may shock many of you to hear, but it’s totally true. Other compounds like electrolytes and carbs, among others, can also help get you a great pump. 

What’s more, there are natural formulas sourced from whole foods that can get the job done rather than just being a fruity-flavored cocktail of various nitric oxide boosters. We’ve already explored the best pump pre-workout in the past, but wanted to expand the horizons for those who might be chasing a pump, but might not necessarily want to take a pre-workout formula to get it each time. 

So, let’s take a dive into some of the different supplements our team of certified personal trainers, certified nutrition coaches, and other fitness professionals tested to help you get your pump on. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Pump Supplements

• Best Pre-Workout Pump Supplement: Transparent Labs BULK
• Best Non-Stim Pre-Workout Pump Supplement: Legion Pulse Caffeine-Free
• Best Nitric Oxide Pump Supplement: Onnit Total Nitric Oxide
• Best Carb Pump Supplement: XWERKS Motion
• Best Beetroot Pump Supplement: Nutricost Beetroot Powder 
• Best Electrolyte Pump Supplement: Jacked Factory HydraSurge

Best Pre-Workout Pump Supplement: Transparent Labs BULK

Good for: Those who want a multi-functional supplement that doesn’t just give a muscle pump

Best Pre-Workout Pump

Transparent Labs BULK Pre-Workout

GGR Score: 4.6

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Product Highlights

• Formulated to help support muscle gain 
• 20 grams of research-based active ingredients per serving 
• 8 flavor variations are available

 

Pros & Cons

Pros

• Transparent ingredient list
• No artificial sweetener or color
• Moderate dose of caffeine
• 8 flavor options
• 60-day money-back assurance

Cons

• No creatine
• Some users report it tastes bad

Bottom Line

Transparent Labs’ BULK supplement is attractive to those whose primary focus is split between potential muscle gain and a pre-workout pump. While the taste is questionable, the product works well for most users.

Transparent Labs consistently produces high-quality supplements that are third-party tested and free of cheap fillers and additives. Transparent Labs BULK is a multifunctional product that doubles as a hypertrophy tool and pre-workout powder. 

It contains scientifically-supported ingredients that aid in muscle endurance, focus, and energy, which is why we named it the best pump supplement overall. We had this one tested by GGR Performance Editor Anthony O’Reilly, CPT, CNC, who tried the blue raspberry flavor.

RELATED: Transparent Labs Hydrate Review

“Blue raspberries don’t exist, so you can’t really tell if the taste is accurate, but I can say if I had to describe a perfect taste of blue razz, it would be this pre-workout,” Anthony says. “I also like that it’s not super sweet.” Based on this, we gave a rating of 5 out of 5 for taste. We also gave it a 5 out of 5 for solubility. “No cloudiness after mixing,” Anthony reports. 

We did have to go with 3.5 out of 5 for price, as $1.66 is a bit much for a pre-workout powder. That said, the pre-workout formulation is pretty robust with 200 milligrams of caffeine, 8,000 milligrams of citrulline malate, 4,000 milligrams beta-alanine, 1,300 milligrams of taurine which are all clinically-effective doses for workout performance and a good muscle pump. 

Citrulline malate¹ is one of the most popular nitric oxide boosters on this list, owing to the fact that research says this nitric oxide booster promotes cardiovascular health and improves muscular endurance.

Anthony definitely felt the effects, too, which is why we gave it a 5 out of 5 in that category. “At the end of my workout, I noticed improved focus and a great pump, as well as no crash afterward despite the caffeine content,” Anthony says.

Finally, like most Transparent Labs supplements, BULK is third-party tested by Informed Sport. See our full Transparent Labs BULK review to learn more.

Best Non-Stim Pre-Workout Pump Supplement: Legion Pulse Caffeine-Free

Good for: Those looking for a natural pump supplement without the jitters

Best Non-Stim Pre-Workout Pump

Legion Athletics Pulse Pre-Workout

GGR Score: 4.35

Check Price Use code GARAGEGYM to save 20%

Product Highlights

• 100% nature-based
• Free from added sugar, food dyes, and other chemicals
• Full refund if not satisfied
• Can get with or without caffeine
• 15 flavors available

Pros & Cons

Pros

• All-natural ingredients
• Free from dyes and chemicals
• Naturally sweetened
• Intended to avoid the dreaded crash
• Full refund if not satisfied
• Can get with or without caffeine
• 15 flavors available

Cons

• Natural sweeteners make for a different taste—it may not be your cup of tea
• Only 21 servings per tub

Bottom Line

Formulated with all-natural ingredients, each of which are present at a high level, Legion Pulse's stim-free pre-workout formula is a fan favorite. If you’re trying to avoid artificial flavors and chemicals, this may be a good choice.

Legion Pulse is a gluten-free, vegetarian pre-workout supplement that’s free of artificial sweeteners, colors, or flavors, just like every other Legion product. It’s also free of stimulants, for those who want a next level pump without the jitters and insomnia. 

The caffeine-free pre-workout version (the stim formulation is slightly different) contains key ingredients like l-citrulline DL-malate, l-theanine, and beta-alanine that are all available in clinically-effective doses. 

However, since it contains beta-alanine, even though you don’t have to worry about a caffeine rush, you still might get the tinglies. Overall, the potency could be a little better and it is sweetened with sugar alcohols which can cause stomach upset, so we gave a 4.25 out of 5 for formulation. 

RELATED: Best Pre-Workout for Teens

When GGR Head of Content Nicole Davis, CPT, PN1-NC, tried the non-stim version of Pulse in the blue raspberry flavor, she rated it a 4 out of 5 in taste. “It’s got a bit of an aftertaste and is very sweet,” Nicole reports. “It’s not my favorite flavor, but I can drink it down after a few minutes without a problem. I do think I’ll try a sexier flavor next time, though, like Sour Candy.”

“It doesn’t mix clear, but it mixes well,“ Nicole says about solubility. So we gave it a 4.5 out of 5 in that category. As far as price we gave it a 3 out of 5 since Pulse is $2.25 per serving. Anything over $2 per serving is pretty pricey for a pre-workout, even one as high-quality as Pulse. 

You can see our full Legion Pulse pre-workout review to learn more. 

Best Nitric Oxide Pump Supplement: Onnit Total Nitric Oxide

Good for: Endurance athletes such as cyclists, swimmers, and long-distance runners

Best Nitric Oxide Pump

Onnit Total Nitric Oxide

GGR Score: 4

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Product Highlights

• Caffeine-free pre-workout
• Formulated for performance and pump
• 20 servings per container
• Third-party tested by Informed Choice

Pros & Cons

Pros

• Subscribe and save option
• Gluten-free and soy-free
• Third-party tested by Informed Choice

Cons

• Only one flavor available
• Pricier cost per serving

Bottom Line

Onnit Total Nitric Oxide is a stimulant-free pre-workout that is formulated specifically for performance and for chasing the pump during your workout. Although the pre-workout is pricey per serving, the inclusion of arginine and fermented beets are sure to supply you with plenty of nitrates to boost nitric oxide production.

Onnit Total Nitric Oxide is a novel sort of nitric oxide supplement. Most sports nutrition supplements contain multiple ingredients that support other forms of workout performance such as helping to improve recovery, build muscle, support mental focus, or assist with weight loss. However, Onnit Total Nitric Oxide’s main function is as a nitric oxide booster.

One of the major ways to get a good muscle pump is by increasing the nitric oxide levels in the blood. Not only does this provide a pump, but it can help with exercise performance² as well. When nitric oxide levels are high, the circulatory system experiences vasodilation. This vasodilation causes the blood vessels to open wider thus lowering blood pressure and resulting in increased blood flow.

Increased blood flow means more oxygen to the muscles and potentially better vascularity, which is a fancy way to say more visible veins on the gains. The active ingredients that help with nitric oxide production in Onnit include l-arginine, l-citrulline, and fermented beet root. 

RELATED: Is Pre-Workout Necessary?

We do have to point out that nitric oxide and nitrate supplements work the best with endurance athletes in terms of oxygen delivery. Though some studies have suggested that they can be beneficial for strength training athletes³ or those who do bodybuilding, more research is needed to establish them to be as effective for exercise performance as they are for endurance sports.

Onnit is also great for athletes as it is third-party tested by Informed Choice. One thing that’s a bummer is how pricey it is for only having one function as a nitric oxide supplement. It also contains a proprietary blend, so it’s pretty much impossible to determine the quantity of some of the relevant ingredients it contains.

RELATED: Onnit Total Strength + Performance Review

Please keep in mind that Onnit Total Nitric Oxide is not suitable for those who currently take nitrates for chest pain, or those taking medication to treat erectile dysfunction, such as PDE-5 inhibitors.

Best Carb Pump Supplement: XWERKS Motion

Good for: People who are looking for more of a hydrating supplement than a huge pump

Best Carb Pump

XWERKS Motion

GGR Score: 3.2

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Product Highlights

• Backed by clinical trials 
• Designed to help you perform longer
• Includes BCAAs and cluster dextrin
• Replaces energy levels fast

Pros & Cons

Pros

• Doesn’t cause stomach discomfort
• Multi-purpose formula
• Backed by science
• Sugar-free
• Gluten- and dairy-free

Cons

• Hard to mix
• Contains artificial sweetener

Bottom Line

XWERKS Motion is an electrolyte mix that has BCAAs and cluster dextrin, meaning it can fuel you through a workout and also help you recover. With a mid-range per serving cost, this product may be worth a try for those looking for a multipurpose supplement.

XWERKS Motion is a supplement that contains a carbohydrate, electrolytes, and BCAA blend with the source of carbohydrates being Cluster Dextrin®, a highly branched cyclic dextrin.

As a fancy way of saying it, it is a better alternative to maltodextrin, which is a popular carbohydrate source in supplements like weight gainer supplements due to its low cost and fast digestibility.

According to studies, drinks that contain highly branched cyclic dextrin like Cluster Dextrin are less likely to cause GI discomfort and are better at reducing exhaustion time⁴ than other high carb sports drinks.

For price, we rated it a 2 out of 5, since it is pretty expensive compared to other pump supplements, especially considering the main ingredients are carbs and electrolytes. 

GGR Senior Director of Content Kate Meier, NASM-CPT, USAW-L1, CF-L1, and GGR Performance Editor Anthony O’Reilly, CPT, CNC, tested the only flavor available, Raspberry Lemonade, and gave conflicting feedback. “It was disappointing; tasted like scented BCAA powder,” was Anthony’s take. “I found it quite tasty,” Kate said. So we guess you’ll have to see for yourself what you think. 

RELATED: BCAAs vs Pre-Workout: Do You Need Both?

It also got a 5 out of 5 for solubility with our testers reporting that it “didn’t even need a shaker to mix it well.” However, we gave it a 3 out of 5 for formulation. Although the branched-chain amino acid content is in a 2:1:1 ratio, there are only 3 grams. 

As far as a pump goes, there are no nitric oxide boosters. However, studies show that consuming drinks that contain a combination of both electrolytes and carbs help with cellular hydration. Meaning, the cells may swell a bit more when hydrated after having XWERKS Motion.

That said, if you’re looking for skin-ripping vascularity, this probably won’t get you what you’re looking for in terms of a great pump. As a final note, sucralose, otherwise known as Splenda, is also used in Motion, so this supplement isn’t the best fit for those who dislike artificial sweeteners.

To learn more, check out our full XWERKS Motion BCAA Review. 

Best Beetroot Pump Supplement: Nutricost Beet Root Powder

Good for: People who want a minimalistic pump supplement for aerobic exercise

Best Beetroot Pump

Nutricost Organic Beet Root Powder

GGR Score: 4

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Product Highlights

• 100% beet root powder
• 91 servings per tub
• Non-GMO and gluten-free
• Certified USDA organic

Pros & Cons

Pros

• Low cost per serving
• Non-GMO]
• Certified USDA organic
• Gluten-free

Cons

• Some customer reviews don’t like the taste

Bottom Line

Nutricost Organic Beet Root Powder is simply made from 100% organic beet root. Along with being organic, the beet root powder is gluten-free, non-GMO, and soy-free as well; plus, this supplement is produced in a GMP-compliant and FDA-registered facility.

No frills on this pump supplement! The only ingredient is certified USDA organic beetroot juice powder. That’s it. No additives, no sweetener, no extra nonsense. Now for those of you who may only be familiar with beets as your least favorite salad ingredient, you might want to consider developing a taste for them. 

It has been a common practice for years to consume beets in various forms among elite endurance athletes. In fact, there are even pictures of the legendary Usain Bolt eating beet pancakes while he is receiving his pre-race muscular treatment.

According to a meta-analysis⁶ of the effects of beet nitrates, endurance athletes were able to cover longer distances before becoming fatigued when they consumed beetroot extract before competition.

As a result, beetroot juice is an excellent alternative to pre-workout supplements containing nitric oxide boosters and may be particularly attractive for those who prefer to consume performance-boosting compounds that come from whole foods. 

RELATED: Best Pre-Workout for Cardio

In Nutricost Beet Root Powder, the serving size is only half a tablespoon, which is tiny compared to most standard pre-workout scoops. However, this supplement is unflavored, meaning it tastes like beets, and for those who aren’t used to the flavor—there’s no sugar coating it…they taste like dirt. So be prepared for that or have another beverage ready to blend the powder into. 

If nothing else, the nitrate content that beets have is great for anyone who is active or looking out for their wellness. Foods like beets or leafy greens help to lower blood pressure and improve heart health⁷ due to their nitrate content because of their ability to dilate the blood vessels and promote blood flow. 

All in all, this powder is a great alternative to beet juice as it requires you to consume less volume and is easier to hide in other food and drinks. Sports nutrition guidelines⁸ recommend that you consume at least 3 to 6 grams of beetroot powder 2 to 3 hours before competition. With Nutricost, you can try it out for a super reasonable price, too. 

RELATED: Nutricost BCAA Review

Furthermore, benefits are likely enhanced if you consume the supplement 5 to 7 days before the big day. Remember, though, these studies found exercise performance benefits mainly during aerobic exercise. 

Best Electrolyte Pump Supplement: Jacked Factory Hydrasurge

Good for: Those who want to get a pump the all-natural way

Best Electrolyte Pump

Jacked Factory Hydrasurge

GGR Score: 4

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Product Highlights

• Electrolyte drink powder sweetened with stevia
• Contains coconut water powder and taurine
• 60 servings per container
• Available in 4 flavors

Pros & Cons

Pros

• Low cost per serving
• Vegan-friendly
• Available in 4 flavors

Cons

• Contains tree nuts
• Sodium content is low per serving

Bottom Line

Available in four flavors, Jacked Factory Hydrasurge is an electrolyte powder with coconut water powder. With a blend of various electrolytes and salts, Hydrasurge is a great hydration supplement for pre-, intra-, or post-workout.

What a lot of people don’t know is that a great pump needs two things: movement of both blood and fluid. However, fluid cannot move on its own, so we need electrolytes to help it out. The presence of electrolytes in our system initiates a process called osmosis⁹ in which the fluid in our system rushes into our cells to dilute electrolytes when their concentration is high. 

This not only helps to maintain a better hydration status, but can help get you a better pump as well in a similar way to how creatine works to produce a pump. So, keep this in mind if you are scratching your head as to why we included Jacked Factory Hydrasurge on this list. 

While most people are familiar with sodium and potassium as electrolytes, calcium, magnesium, and phosphorus also function as electrolytes, but are needed in smaller amounts. All of these are included in Nitrosurge which also includes coconut water powder and sodium sourced from pink Himalayan salt in this all-natural supplement. It’s also carb free, so it’s great for keto.    

RELATED: How To Make a Homemade Electrolyte Drink

Taurine is also included in the supplement, which has been shown in studies to lower muscle lactate levels⁹ which could help delay fatigue and improve recovery. However, the true reason Jacked Factory likely included taurine is its purported ability to prevent muscle cramps¹⁰, which are a common occurrence in those who struggle with proper hydration. 

That said, if you’re uncomfortable with the idea of nitric oxide boosters like the other supplements on this list, taking this in combination with a high-carb diet can help give you an all-natural pump and keep you hydrated, as well, which comes with its own performance benefits. 

Other Pump Supplements We Researched

• RYSE Godzilla Pre-Workout: Though our testers loved the undeniable pump, you have to take 40 grams of powder per serving and we found the tingles you get from the beta-alanine to be very intense. 
• Transparent Labs PUMP: We normally love the products Transparent Labs comes up with, but this one is pretty expensive for a somewhat pedestrian formulation. 
• 4 Gauge Pre-Workout: Our team felt a great pump without any jitters with this pre-workout, but many of the pump-inducing ingredients could be higher in its dosages. 
• BPN Endopump: We loved the taste and price of this pre-workout supplement, but it only has three active ingredients and the other supplements on our list just edged it out. 

How We Picked and Tested the Best Pump Supplements

Even if you’re the most experienced of gym-goers, discerning the ingredients and quality of a pump supplement can get tricky, especially when the flashy labels are practically begging you to just take their word for it on which ingredients do what. To narrow down the list of the top pump supplements, we used the following criteria:

Third-Party Tested Options

Though not all of the supplements on this list are third-party tested, at GGR we heavily favor ones that are. This piece of criteria is especially important when looking for pump pre workout supplements, as it’s not uncommon for a pre-workout formula to end up adulterated. 

In simple terms, pre-workout supplements are more likely to contain banned or unsafe substances than other sports nutrition products. Third-party testing also tests for potency, which means it double checks that the product contains the amount of ingredients that is listed on the label. 

RELATED: Pre-Workout vs Protein Powder

Given that supplements are not regulated by the FDA, these things are important, especially if you get drug tested or rely on clinically-effective doses for a high-stakes competition. Even if you’re just looking for some impressive vascularity to rock for the weekend, knowing what’s in your supplements is always better than not knowing. 

Science-Backed Ingredients

Obviously, we would be remiss if we recommended pump supplements that, well, don’t give you a pump! Not that we can guarantee that all of the products on this list will do it for you, since every individual is different. 

Our team will, however, recommend products with ingredients that have been shown to produce a pump in clinical trials. While this might seem intuitive, trust us, there are plenty of products out there that promise rapid muscle growth, skin-ripping pumps, and the kitchen sink, but actually contain junk ingredients. And we tried to steer clear of those. 

Benefits of Pump Supplements

Let’s take a quick look at the benefits of downing a nitrate and amino acid cocktail before working out in order to take advantage of those intense workouts and get the most out of them:

Increases Nitric Oxide Production

To help fill up the muscles with the volume we’re looking for to get that swole look, pump supplements should include ingredients like l-citrulline, which helps improve blood flow. Not only is this great for looks, but increased blood flow can help the muscles work harder for longer due to better oxygen availability. 

RELATED: Muscle-Pumping Dumbbell Chest Workout

Helps Improve Hydration

Several of the pump supplements on this list contain electrolytes which help the pump production by stimulating fluid to move into the muscle cells. In a similar fashion, the combination of electrolytes and the fluid you mix the powder in can help improve hydration status.

It’s not a secret that being well-hydrated helps maintain athletic performance, as just a loss of 2% of your body weight¹² in water has been shown to result in a significant decrease in strength and power. It also increases the perceived rate of exertion, especially if you train outdoors and in the heat. 

As you can see, hydration is a big part of performance, but easy to forget about. Therefore, taking a supplement containing creatine, electrolytes, or carbs that can increase water retention in your cells can be a powerful way to improve your athletic performance.

Increases Confidence

Not interested in muscle growth or performance benefits? There’s absolutely no shame in taking a pump supplement just because it feels good to have the feeling and look of your muscles reflect the intensity of your training. A boost in a person’s confidence can have a significant impact on their ability to stick to their workout regimen and stay consistent.

Dosing and Interactions 

Products like pump supplements that affect the cardiovascular system in a significant way should always be used as directed on the label. The compounds contained in them can alter heart rate and blood pressure and also put a large load of work on your kidneys and liver to metabolize them properly.

RELATED: Pre-Workout On An Empty Stomach

Those in fitness have a tendency to get a little too tenacious to reach their goals and may be tempted to take more than they should and this could put your health at serious risk due to serious side effects. So, watch your doses carefully and follow instructions completely. 

Additionally, if your selected pump supplements have caffeine, take care to track the amount of caffeine you are ingesting from other sources so you don’t overdo it as this can also cause heart issues. 

That said, if you have existing heart problems, we cannot recommend you take pump supplements as they can exacerbate these issues or interact negatively with the prescription medications used to treat them. Furthermore, if you take prescription medications of any kind or have any medical conditions, please talk to your primary care provider before beginning any supplement regimen. 

Third-Party Testing

Sports nutrition supplement companies are smart. They know exactly what kind of people are looking for pump supplements and what it takes to get them hooked on their product. Thus, it’s more common than you think for some unlabeled banned substances to end up in your product if it means it’ll give you a huge pump and keep you buying.

And even if they aren’t trying to hide these ingredients, there may be some compounds that are banned but are under names you don’t recognize on the label. For example, if you saw the ingredient “Hydromax” on the ingredient list, you probably wouldn’t think twice.

RELATED: Is Pre-Workout Bad For Your Heart?

Maximum hydration…how can that be so bad? Well, Hydromax also goes by a different name called glycerol. Glycerol works to increase blood volume which helps athletes better tolerate the effects of fluid loss. Sounds great, right? The problem is, glycerol is banned by the World Anti-Doping Agency (WADA).

For this reason, you should search for pre-workout supplements that are certified by NSF Sport, Informed Choice, or other bodies that are recognized if you are concerned about failing a drug test or just generally don’t want to ingest banned substances.

Buying Guide: What to Look For in Pump Supplements

As mentioned, navigating the dizzying amounts, types, shapes, and sizes of pre-workouts all out on the market today can be overwhelming. Try to keep the criteria below in mind when you plan your venture out to find your new favorite.

Ingredients That Affect Fluid and Blood Volume

This is what getting a pump is all about. In order to maximize your pump, you need to get some movement of both blood and fluid into the muscle cells. Ideally, your pump supplement would have compounds that affect both of these things, but it depends on what other benefits you’re trying to glean from the product as well. 

If you’re more looking for a pump for endurance performance, then something simple like just beetroot extract would do the trick. However, if you’re going for performance and aesthetics, then you want to look for a more multi-purpose and multi-ingredient pump supplement. 

RELATED: How Long Should a Workout Be?

Look for ingredients like agmatine sulfate,  l-citrulline or citrulline malate, arginine, and betaine on the ingredient list as these are all nitric oxide boosters. “Increases blood flow,” “vasodilation,” and “nitrates” on the label of any potential supplement are also good signs you should watch for, but be sure to check the doses.

Beware of Banned Substances

Ingredients like glycerol and EPO work to increase blood volume which are sure to give a pump, but both of these products are banned by WADA and could get you in a heap of trouble if you’re an athlete. 

Given I’m sure most of you can agree an attractive pump isn’t worth being kicked off a team or losing out on draft placements, it’s best for you to research all of the ingredients in your pump supplement to ensure they are safe. If you still aren’t sure, hand the supplement over to a sports dietitian who can screen the product for you. 

RELATED: What Is DMAA Pre-Workout?

If you want to be on the safe side, you can also look for products that only contain electrolytes or carbs instead of all of the fancy pre-workout-like ingredients, as these can also help with fluid retention. 

Presence of Caffeine

Both nitric oxide boosters and caffeine affect heart rate and blood pressure. While this can be perfectly safe when dosed properly, you still want to be on the lookout. This is especially true if you consume caffeine-containing food and drink on your own accord. 

If you’re leaning toward a pre-workout as your pump supplement, choose a stim-free pre-workout if you are already a heavy caffeine consumer. 

FAQs About Pump Supplements

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Gough LA, Sparks SA, McNaughton LR, et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021;121(12):3283-3295. doi:10.1007/s00421-021-04774-6
2. Kiani AK, Bonetti G, Medori MC, et al. Dietary supplements for improving nitric-oxide synthesis. J Prev Med Hyg. 2022;63(2 Suppl 3):E239-E245. Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2766
3. Gonzalez AM, Townsend JR, Pinzone AG, Hoffman JR. Supplementation with Nitric Oxide Precursors for Strength Performance: A Review of the Current Literature. Nutrients. 2023;15(3):660. Published 2023 Jan 28. doi:10.3390/nu15030660
4. Suzuki K, Shiraishi K, Yoshitani K, Sugama K, Kometani T. Effect of a sports drink based on highly-branched cyclic dextrin on cytokine responses to exhaustive endurance exercise. J Sports Med Phys Fitness. 2014;54(5):622-630.
5. Millard-Stafford M, Snow TK, Jones ML, Suh H. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients. 2021;13(9):2933. Published 2021 Aug 25. doi:10.3390/nu13092933
6. Gao C, Gupta S, Adli T, et al. The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2021;18(1):55. Published 2021 Jul 9. doi:10.1186/s12970-021-00450-4
7. Ahluwalia A, Gladwin M, Coleman GD, et al. Dietary Nitrate and the Epidemiology of Cardiovascular Disease: Report From a National Heart, Lung, and Blood Institute Workshop. J Am Heart Assoc. 2016;5(7):e003402. Published 2016 Jul 6. doi:10.1161/JAHA.116.003402
8. Thompson C, Wylie LJ, Fulford J, et al. Dietary nitrate improves sprint performance and cognitive function during prolonged intermittent exercise. Eur J Appl Physiol. 2015;115(9):1825-34. doi:10.1007/s00421-015-3166-0
9. Lorenzo I, Serra-Prat M, Yébenes JC. The Role of Water Homeostasis in Muscle Function and Frailty: A Review. Nutrients. 2019;11(8):1857. Published 2019 Aug 9. doi:10.3390/nu11081857
10. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021;18(1):39. Published 2021 May 26. doi:10.1186/s12970-021-00438-0
11. Jang ES, Hwang SH, Kim JW, Jeong SH. Effectiveness of 4-Week Oral Taurine Treatment for Muscle Cramps in Patients with Liver Cirrhosis: A Single-Arm Pilot Study. Yonsei Med J. 2021;62(1):21-28. doi:10.3349/ymj.2021.62.1.21
12. Judge LW, Bellar DM, Popp JK, et al. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. J Hum Kinet. 2021;79:111-122. Published 2021 Jul 28. doi:10.2478/hukin-2021-0065

Destini Moody, RD, CSSD, LD

Destini Moody, RD, CSSD, LD is a sports dietitian and the head of performance nutrition for the NBA G League Ignite. In addition to working with pro athletes, Destini has ghostwritten four weight loss and wellness cookbooks. She also authors online content covering fitness and nutrition topics.

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The best pump supplements aren’t always crazy pre-workout powders with 30 different ingredients in their formula. This may shock many of you to hear, but it’s totally true. Other compounds like electrolytes and carbs, among others, can also help get you a great pump. What’s more, there are natural formulas sourced from whole foods that can get the job done rather than just being a fruity-flavored cocktail of various nitric oxide boosters. We’ve already explored the best pump pre-workout in the past,  » Read more about: Best Pump Supplements (2024): Sip and Shake Your Way to a Bigger Pump  » Read more