AdvoCare Spark — Energy & Mental Focus
An energy and focus drink mix with caffeine, B vitamins and amino acids. Sugar-free and mixes into water — a lighter, everyday alternative to a full scoop of pre-workout.
- Caffeine for energy and mental focus
- 20 vitamins, minerals and nutrients; amino acids
- Sugar-free; mixes quickly in water
Disclosure: Paid partnership with AdvoCare via Amazon Creator Connections. We may earn a commission at no extra cost to you.
Pre-workout supplements are one of the most marketed — and most misrepresented — categories in sports nutrition. Most products are underdosed, rely on proprietary blends to hide their ingredients, or dump excessive stimulants to create an artificial "feeling" of effectiveness.
We compared 12 pre-workouts on disclosed dosing, proprietary-blend use and price per serving. We scored energy levels, pump quality, mental focus, side effects and the inevitable crash. Here are our findings.
Where we send readers now
We no longer earn commission on any competing supplement brand on this page. The only supplement link we earn from is Legion, below — so you can weigh our ranking above knowing exactly where our money comes from.
- 8 g citrulline malate
- 3.6 g beta-alanine
- 350 mg caffeine
- 350 mg L-theanine
- 2.5 g betaine
- 300 mg alpha-GPC
- Every dose disclosed - no proprietary blend
- 4.6/5 from 22,589 reviews
With a subscription $37.49 — $1.87 per dose
We rated Pulse fully dosed in our own dose comparison before any commercial relationship with Legion existed. The doses are the reason, not the commission.
Check price at Legion →
- Same actives as Pulse, zero caffeine
- Every dose disclosed
Disclosure: The Iron Verdict earns a commission on purchases made through the Legion link and code above, at no extra cost to you. We were not paid to rank any product on this page, and the ratings above were written before this partnership existed.
Pre-Workout Buying Guide
Key Ingredients to Look For
- L-Citrulline (6-8g): Increases nitric oxide for better pumps and blood flow
- Beta-Alanine (3.2g): Buffers lactic acid for improved endurance (causes harmless tingling)
- Caffeine (150-300mg): Energy and focus. Avoid products exceeding 300mg
- Betaine Anhydrous (2.5g): Power output and body composition support
- Alpha-GPC (300mg): Focus and mind-muscle connection
Red Flags to Avoid
- Proprietary blends: If you can't see exact doses, move on
- Excessive caffeine (400mg+): Short-term energy, long-term adrenal fatigue
- Artificial sweeteners in high amounts: Can cause GI distress
- Pixie-dusting: Ingredients listed but below effective doses
Frequently Asked Questions
8 g citrulline malate, 3.6 g beta-alanine, 350 mg caffeine and 350 mg L-theanine — every dose printed on the label, no proprietary blend.
Check price at Legion →