Gnarly Pump Review


  • Citrulline Malate great for muscle pumps
  • Creatine Monohydrate proven to boost strength and endurance
  • Caffeine not overdosed


  • Arginine has a poor absorption rate – so not likely to work
  • Lithothamnion not proven to work – so its unreliable

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Gnarly Pump review - leanbulking

About The Product

Gnarly Pump is a pre-workout supplement made by Gnarly Nutrition. It costs $44.95 for 30 serving containers on their website, and comes in 2 flavors – Crankin’ Cranberry and Orange Mango.

Who are Gnarly Nutrition? 

Gnarly Nutrition are a supplements company that pride themselves on their natural products – we like that they don’t add any artificial sweeteners (as sucrose often gives us headaches).

They seem to specialise in grass-fed whey protein powders and have several different options. However, they also market a BCAA and this pre-workout.

Gnarly Pump Ingredients Explained

Gnarly Pump only contains natural ingredients, which we’re a fan of – as they reduce the risk of side effects. However, Gnarly Nutrition has shown a slight lack of research by adding a few of the ingredients inside.

We’ll analyze each ingredient inside – to show you exactly how effective Gnarly Pump really is.


Here’s Everything You Need To Know: Gnarly Pump ingredient list review - leanbulking


L-Arginine plays a key role in your body to raise nitric oxide levels. But here’s the problem – Arginine has a poor absorption rate, so it’s not very effective when orally supplemented in pre-workouts.

For this reason, Citrulline is a better option – we’ll explain why just below.


Citrulline is a great ingredient for enhancing muscle pumps.

Here’s how it works: Citrulline turns into Arginine in your kidneys, which then increases blood flow and leads to enhanced muscle pumps.

It has a great absorption rate, so it takes away Arginine’s problem of having a poor absorption rate. However, Gnarly Nutrition has made a mistake when dosing this ingredient.

Simply put, Citrulline only works in dosages above 3,000mg (6,000mg for Citrulline Malate). Gnarly Pump only contains 1,000mg, so it’s not likely to benefit you.

This is why checking dosages are very important. We recommend looking out for 3,000mg of Citrulline – or even better, 6,000mg of Citrulline Malate, to experience great muscle pumps while exercising.


Caffeine is the safest and most reliable stimulant available – almost everyone drinks tea or coffee on a daily basis without experiencing side effects.

The only thing you have to be careful about is the dosage. The problem with Gnarky Pump is that it contains a small amount (60mg).

However, we’d rather have under-dosed Caffeine than over-dosed, as dosages above 200mg per serving can cause jitters and energy crashes.

If you’re very tolerant to Caffeine and usually drink 3-4 cups of coffee daily, then you won’t feel any benefits from a 60mg dosage. For this reason, we believe the perfect dosage of Caffeine in a pre-workout is between 150-200mg per serving.


This ingredient is still unknown to most people, and is rarely seen in pre-workout supplements. It’s basically a mixture of 130 species of red algae.

The problem is, Lithothamnion hasn’t been researched enough to say it’s 100% sage – meaning it could cause side effects.

For this reason, we recommend avoiding this ingredient until further studies prove that it’s safe and actually works.

Gnarly Pump pre-workout review - leanbulking

See Your Best Options In Our
Top 3 Pre-Workouts Page

Side Effects 

A great thing about Gnarly Pump is that it doesn’t seem likely to cause any side effects – the caffeine dosage is to low to cause jitters to anyone, and both Citrulline and Arginine are safe from side effects.

However, the only concern is with the Lithothamnion – as we’ve mentioned, there hasn’tbeen a great deal of research on this ingredient, meaning no-one knows whether it’s safe or if it works.

Here’s the potential side effects from taking Gnarly Pump: 

  • Unknown side effects (Lithothamnion)

Gnarly Pump Review Conclusion

We believe that Gnarly Pump deserves its 3 star rating; it contains Citrulline, Caffeine and Creatine Monohydrate which are all key pre-workout ingredients.

The problem is, the Citrulline and Caffeine have been under-dosed – meaning they might not offer any benefits as a result.

Also, Arginine can be ineffective when orally supplemented due to its poor absorption rate, and little is known about Lithothamnion (so we can’t say for sure whether it’s safe or actually works).

For this reason, we recommend that you choose pre-workouts that contain proven ingredients – so you know for sure that the supplement you buy actually works.

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