Last Updated On January 1, 2026
One of the first things people turn to when looking to level up their exercise program is dietary supplements.
Two of the most popular supplements are pre-workout supplements and fat burners. Can they both be part of a healthy diet? Do you need them to get a killer workout in?
There are some similarities and differences between them, which will help us in the debate on pre-workout vs fat burners.
To help you better understand this, we'll look at pre-workout vs fat burner to get the inside scoop on exactly what these supplements are.
Pre Workout Supplements Overview
Who Are Pre-Workouts For?
These supplements are suitable for a wide range of athletes. Everyone from the garage gym athlete to marathon runners can benefit from these supplements.[1]
They are for you if you need an easy-to-digest source of fuel before a long training session.
When To Use Pre-Workout?
Take it before you exercise for the extra boost of energy.
Many people like to drink it while they train, but you should take it at least 30 to 60 minutes before hitting the weights or cardio machines.
Learn More - Can You Take Pre-Workout Without Working Out?
Pre-Workouts Common Ingredients
Learn More - BCAAs Vs Pre-Workouts
Pre-Workout Side Effects You Should Be Aware Of
Common side effects of pre-workout can be headaches, skin conditions, tingling, and an upset stomach after using a formula during training due to the stimulant effect.
And make sure you stay under the recommended daily caffeine intake of 400mg.
Fat Burners Overview
Who Are Fat Burners For?
Fat burners work by increasing fat metabolism. They are for you if you've been eating clean and training hard for a few weeks, but the scale isn't moving.
They work by kick-starting a sluggish metabolism.[2]
When To Use A Fat Burner?
Take your fat burner supplement first thing in the morning to boost the metabolic rate and cognitive functioning.
You can take another in the early-mid afternoon or before a training session if you hit the gym later in the day.
Fat Burners Common Ingredients
Fat Burners Side Effects You Should Be Aware Of
The Food and Drug Administration doesn’t regulate fat burners before they hit the market. Instead, it’s up to the manufacturer to ensure the safety and effectiveness of the supplement.
Do your research into the fat burner you are considering to ensure you get a quality product that won't cause health problems.
Pre Workout Or Fat Burner: Which Should You Take?
Ingredients
The main ingredient is caffeine for both supplements. In a pre-workout supplement, the primary function of caffeine is to help with increased energy, mental alertness, and decreased fatigue.
In a fat burner, caffeine helps with weight loss by increasing the mobilization of fatty acids as fuel during exercise.
Unlike a fat burner, pre-workout formulas have creatine to improve anaerobic capacity, meaning we can withstand high-intensity work for longer durations.
Many fat burners will have Conjugated Linoleic Acid (CLA) and l carnitine.
Studies have shown that humans taking CLA reduced fat loss, especially when paired with proper diet and exercise while preserving lean muscle tissue.[3]
Pre-Workout Benefits
Fat Burner Benefits
Suitability (For Cardio, Strength & Cutting)
A pre-workout supplement helps support your energy levels and enhance your workout performance.
A fat burner influences your body composition and aids in fat loss. But they do provide an excellent mental boost from the stimulants they usually contain.
Pre-workout supplementation is for you if you need a performance boost to build muscle. Fat burners are more for general weight loss and cutting phases.
Read Also - Should I Take Pre-Workout Before Cardio?
Potential Side Effects
Fat burners have various stimulants that can cause anxiety, increased blood pressure, trouble sleeping and gastrointestinal issues.
Pre-workouts often have sugar to help athletes push through training, while in some cases pre-workouts can cause anxiety by increase heart rate, blood pressure, and feelings of alertness. Sugar is known to have many adverse side effects on overall health.
Price And Availability
Some pre-workouts are affordable at around $1 per oz, but this supplement could cost over $5 per oz.
A fat burner ranges in price from around $20 for 90 pills to well over $50.
Weight Loss, Metabolism & Fat Burning
A fat burner aims to trigger thermogenesis, a process where your body raises its core temperature by burning off extra energy. This causes you to release stored fat to produce energy and lose weight simultaneously.
Pre-workout formulas are involved with the delivery of fatty acids into muscle tissue. Those fatty acids form the fuel for energy production in muscle cells which gives a boost in performance and endurance.
Related Article - Does Pre-Workout Help You Lose Weight?
Can You Take Pre-Workout And Fat Burner Together?
The two supplements have different uses but can be stacked together. If you stack them, pay attention to the amount of caffeine you’re taking.
Pre-workouts and fat burners both have a significant amount of caffeine, so check the caffeine content before you take them together.
You should also speak with your doctor or a certified medical professional before trying new supplements.
How To Choose Which Is The Right One For Your Fitness Goals
1. Determine Your Goals
The fat burner vs pre-workout debate comes down to your goals. There are no magic pills, so the right supplement for you should align with your personal and fitness goals.
A pre-workout is ideal if you need more energy and mental focus to achieve a great workout. A fat burner is ideal if your main goal is to burn more fat.
Learn More - Does Pre-Workout Break A Fast? (During Intermittent Fasting)
2. Plan Your Supplement Stacking
Supplement stacking should be carefully planned, but you can definitely stack these supplements together.
Stacking a fat burner with a pre-workout can provide better endurance and help you burn a few more calories. But again, this requires detailed planning both for ingredients and timing.
3. Read The Labels Carefully
The most important thing you need to do before supplementation is carefully choosing your supplements based on their ingredients to avoid overlapping ingredients.
Stacking a fat burner with a pre-workout that both have high doses of caffeine or other ingredients can work against you and hurt you in the long run.
Related Article - What To Look For In Pre-Workout? (Always Check Your Labels!)
Frequently Asked Pre-Workout & Fat Burner Questions
4 Gauge pre-workout contains effective ingredients and is on par with some of the best out there, especially if you take more than the two scoops they recommend (don't take too much). 4 Gauge is a thermogenic pre-workout, so it acts as a weight loss and performance boosting supplement.
Instant Knockout Cut Fat Burners will boost metabolism, suppress appetite, and increase energy levels. These are all important if your goal is weight loss. It’s made of natural ingredients, so the chances of triggering allergies are minimal. Even vegans can use this product. If you're looking for a top of the range fat burner, the Instant Knockout Cut brand is a good choice.
Some bodybuilders use fat burners supplemented with a good diet high in protein and constant exercise in the gym to aid in fat burning and hunger cravings. If it’s right for them, it may be the right product for you.
Pre-workout supplements are unlikely to cause weight gain in the form of fat mass. However, the goal of any pre-workout is to improve performance in the gym and facilitate better strength, power, speed, and stamina, which also usually results in muscle growth.
To keep it simple, pre-workout is for a boost of energy, while fat burner is for fat metabolism.
Pre-workout won't likely trigger your body to burn more fat directly; it can help you accomplish your goals by boosting your performance.
This is a pre-workout that burns fat. Thermogenic pre-workout is ideal for people whose primary fitness goal is to lose body fat.
Conclusion
To take your training sessions to the next level, a pre-workout may be just what you need. For fat loss and help burning calories, using a fat burner can help you do just that.
So when it comes to fat burner vs pre-workout, they both have benefits that can help your overall fitness goals.
While there is no quick fix in the world of exercise and fat loss, fat burners and pre-workouts can help you achieve your health and fitness goals when used correctly.
References:
1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190923/
2.https://pubmed.ncbi.nlm.nih.gov/21951331/
3.https://pubmed.ncbi.nlm.nih.gov/17490954/
