Pre-Workout Ingredients and What They Do
July 12, 2023
Are you someone who needs an extra kick to get through a workout? Well, you might be in luck: research suggests that having a pre-workout supplement can augment training volume and increase power performance during a workout. But what makes pre-workout supplements so special?
Caffeine
Caffeine is arguably the most important ingredient in a pre-workout formula, this is what provides energy and focus to your sessions. Caffeine alone can improve aerobic endurance, as well as anaerobic performance, strength and endurance. Doses of 3mg/kg bw is generally an adequate amount to help achieve these effects, and most pre workouts contain 150-300mg caffeine per serve. Read more about caffeine dosages in our caffeine blog!
Beta-Alanine
Ever heard of the beta-alanine itch? Beta-alanine supplementation causes a sensation referred to as paresthesia, as the beta-alanine activates sensory neurons that terminate in the skin, leading to transient tingles and itching - some love it, others hate it!
Beta-alanine combines with histidine to form carnosine, which acts as a buffer to reduce acidity in active muscles during high intensity exercise; this can help improve exercise capacity and performance. The effects of beta-alanine is most effective when supplemented regularly - so you might want to try a capsule if you don’t take a pre-workout supplement on the regular.
Creatine
Being one of the most researched supplements, it is a no brainer to take creatine if you’re looking to build strength and muscle in the gym. Creatine is found in muscle and enhances ATP production. ATP is a source of energy which is used up quickly during high intensity exercise, and the more creatine you have, the more ATP your muscle cells can produce. Additionally, creatine can also help increase strength and muscle gain.
Unlike other pre-workout ingredients, creatine does not have any immediate effect, and it is not necessary to take it before a workout - you can take it any time of the day to get the desired effect as long as you are supplementing daily. Not all pre-workouts contain creatine, so you might want to take it on it’s own as a powder or capsule.
Citulline
Citrulline is often added to pre-workouts in the form of L-citrulline or citrulline malate. The difference between the two is that Citrulline Malate is a combination of L-citrulline and malic acid, which has an increased absorption rate (our MOBU Citrulline supplement contains L-Citrulline Malate for optimal bioavailability.) But what does it do exactly? Citrulline increases blood flow and stimulates nitric oxide production - this contributes to the pump you get during your workout. Increased nitric oxide levels may also improve muscular function, resistance to fatigue during exercise and recovery.
Taurine
Taurine is considered to be a conditionally essential amino acid. It is produced in our bodies and also found in some foods, therefore deficiency is unlikely, however it may become essential in times of illness and stress. Studies have found that the concentration of taurine in muscle tissue might be important for endurance, strength and power. Taurine may also play a role in preventing delayed onset muscle soreness and reducing markers of muscle damage.
B Vitamins
B vitamins are often added to pre-workout supplements due to their role in metabolism and energy production, and there may be a relationship between vitamin B intake and muscle strength. B-vitamins are essential for human health, and deficiencies can impact muscle, nerve and neuromuscular connections. It has even been suggested that individuals who are regularly involved in resistance exercise may need to consume more B vitamins to meet the needs of their body functions. If you think you need some extra B vitamins in addition to what you get from your diet, try a B complex!
When to use pre-workout
Pre-workout should normally be consumed 30 minutes before starting your workout, this allows time for the caffeine and other active ingredients to be absorbed. If you are more of an evening workout kind of person, you might benefit from using a caffeine free, aka non-stim pre-workout, due to the effect caffeine may have on sleep.
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When searching for the ideal pre workout supplement, there are several key factors to consider to ensure it aligns with your fitness goals and preferences. Here’s a guide on what to look for in a pre-workout, including essential keywords:
1. Ingredients for Energy:
– Caffeine: Look for a moderate amount of caffeine to enhance alertness and energy without causing jitteriness.
– B-Vitamins: These play a role in energy metabolism and can contribute to overall vitality.
2. Performance Enhancers:
– Beta-Alanine: Known for the tingling sensation, it helps buffer lactic acid, delaying muscle fatigue.
– Creatine: Supports strength, power, and muscle endurance during high-intensity exercises.
3. Nitric Oxide Boosters:
– L-Citrulline and L-Arginine: These amino acids promote nitric oxide production, improving blood flow for better nutrient delivery and muscle pumps.
4. Adaptogens and Endurance Boosters:
– Rhodiola Rosea, Ashwagandha: Adaptogens can help combat stress and enhance endurance.
– Citrulline Malate: Supports aerobic and anaerobic performance, reducing muscle soreness.
5. Electrolytes:
– Sodium, Potassium, Magnesium: Electrolytes help maintain hydration and support muscle function.
6. No Artificial Additives:
– Look for pre-workouts without excessive artificial colors, sweeteners, or preservatives for a cleaner product.
7. Digestive Support:
– Bioperine (Black Pepper Extract): Enhances nutrient absorption, ensuring your body can make the most of the pre-workout ingredients.
8. Transparent Labeling:
– Ensure the supplement provides a transparent breakdown of all ingredients and dosages. Proprietary blends may hide the actual amounts of key components.
9. Personal Tolerance:
– Consider your own tolerance to stimulants. Some people prefer lower caffeine content or stimulant-free options.
10. Flavor and Mixability:
– Opt for a pre-workout with flavors you enjoy, and check reviews for feedback on mixability.
Remember, individual responses can vary, so it’s advisable to start with smaller doses and assess how your body reacts. Additionally, consulting with a healthcare professional before adding any new supplement to your routine is always a wise decision. Happy pre-workout hunting! 💪🔥 #PreWorkout #FitnessSupplements #WorkoutFuel