For anyone who has been trying to boost their fitness performance, pre-workouts are supplements that they simply can’t ignore.
Whether the pre-workout supplements are safe to use, what are the benefits of pre-workout supplements, common ingredients of pre-workout supplements, etc, are some of the common questions that come to mind.
One thing to keep in mind, not all pre-workout supplements are created equal, every supplement company has its unique blend of ingredients which makes it really hard to pick the right product.
Through this article, we are going to cover every aspect of pre-workout supplementation and how to use them effectively.
What Are Pre-workouts?
Pre-workout supplements are nothing but a blend of performance-boosting ingredients that have been proven to improve physical and mental performance.
The fact is, Instagram alone contains 47 million posts with the hashtag “pre workout” and this staggering number of pre-workout related posts demonstrates the popularity of the supplement.
Pre-workouts have been attracting a lot of attention particularly from the younger generation who are usually obsessed with improved strength and performance.
Common Ingredients Of Pre-workout Supplements
Caffeine is one of the most common ingredients of pre-workout supplements.
Caffeine is a powerful stimulant that improves cognitive functioning, alertness, physical performance, and focus.
Although the amount of caffeine present in every pre-workout brand is different, some brands offer a strong dose of caffeine and some offer a reasonable amount of caffeine that is just enough to provide the required mental stimulation.
50-150 mg of dose caffeine per serving should be considered the best dosage.
Anyone who has ever tried a pre-workout supplement is well aware of that tingling sensation.
Beta-alanine is responsible for the tingling effect.
Beta-alanine is a precursor for Carnosine. Carnosine has been known to improve training endurance by clearing out the lactic buildup and delaying fatigue.
In short, Beta-alanine allows you to train for a longer duration.
Nitric oxide precursors
Any pre-workout is incomplete without the presence of Nitric oxide precursors.
Substances like L-arginine, Citrulline Malate, etc increases the amount of nitric oxide within the blood which improves the blood flow throughout the body by dilating the blood vessels.
Although creatine is not the most common ingredient of a pre-workout, it is surely one of the most potent ingredients that have a direct impact on athletic performance.
Creatine helps in increasing the ATP production on cellular levels which helps in improving strength and metabolic rate.
Electrolytes are an important ingredient of a pre-workout supplement. Electrolytes replenish the lost electrolytic balance and support proper hydration and energy production.
Benefits of Pre-workouts
A good pre-workout supplement offers a number of practical benefits.
1- Boosts the energy levels and motivations
Sometimes it's just a bad day at the gym and we just can't find the motivation to workout.
Supplementing with a pre-workout might help in improving mental clarity and delivering the required energy to workout.
Most of the pre-workout supplements revolve around enhanced energy and mental focus. Ingredients such as Caffeine, L-Citrulline, Creatine monohydrate, B-vitamins have been proven to boost mental and athletic performance.
Some people strategically consume pre-workout on days when they lack the motivation to give their best to the workout, that's when a good pre-workout supplement will outshine any other supplement.
2- Enhanced athletic performance
Thanks to improved cognitive functioning, blood flow, and ATP production can you expect to experience enhanced athletic performance.
A good pre-workout supplement should be able to provide you all the necessary extra boost to endure intense training sessions for a longer period of time.
L-citrulline has been shown to enhance protein synthesis by stimulating the neurological pathways involved in muscle building(1).
3- Stay focused
Focus is one of the most neglected parts of physical training, most gym enthusiasts aren't able to transform their physique due to a lack of focus on the target muscle group.
“If you can’t feel it, you can't grow it” is an old phrase that has been used by top fitness coaches.
Pre-workout supplements should be able to provide the required energy to maintain focus and consistency throughout the workout.
4- Improved muscle endurance
Muscular endurance is important if you are serious about the training, poor muscle endurance will lead to fatigue too soon.
Beta-alanine has been scientifically proven to improve training endurance by flushing out lactic build-up (2).
Nitric boosters on the other hand ensure enhanced blood flow towards the target muscle group which enhances the supply of oxygen and other nutrition for those extra 2-3 reps.
5- Helps in burning more calories
Increased energy levels and workout intensity lead to burning more calories than a normal workout.
Additionally, caffeine is also known to boost calorie burning.
Creatine in pre-workout supplements helps in increasing energy production on a cellular level which results in increased energy expenditure.
6- Increased muscle pump
All thanks to the potent nitric boosters.
Nitric oxide is involved in a wide range of cell functioning, they also dilated the blood vessels to boost the delivery of oxygenated blood.
Improved blood flow towards the target muscle group helps in improving muscle pump and muscle growth too.
7- Accelerated recovery
Pre-workouts not only assist in enhancing the workout performance but also accelerates muscle recovery in many different ways.
All thanks to the electrolytes, clearance of lactic buildup, and ATP generation.
We at Warriors Nutrition Co have created POWER Pre-workout, an effective blend of highly potent ingredients that will deliver clean energy and focus while training without disrupting your sleep quality.
Are Pre Workouts Safe
When consumed within the recommended dosage, most pre-workouts are safe to consume for a healthy adult.
If you are suffering from any serious illness then it's safe to have a consultation with a doctor first.
One should always start with a pre-workout supplement that offers a light dosage. A strong dose for a newbie may lead to drowsiness, vomiting, nausea, headaches, impaired sleep, and anxiety.
Q- The best time to take pre-workout?
Ans: A pre-workout supplement should be consumed 20-30 minutes before the workout with a pre-workout meal.
Most of the ingredients in pre-workout supplements take about 30 minutes to kick in.
Q- Are pre-workouts necessary?
Ans: Pre-workout is not necessary at all, if you are satisfied with your training then you don't need a pre-workout supplement.
These supplements are specially developed for lifters who are looking for an extra boost in their workout.
Many experienced lifters strategically use the pre-workout when their workout demands an extra boost.
Q- Why did my pre-workout stop working?
Ans: Don't blame your pre-workout, your body got habitual to the pre-workout.
Either you should take a break or opt for a stronger dosage.
Q- Do pre-workouts breakfast?
Ans: That depends on the ingredients, Some pre-workouts contain BCAAs and Sugar.
Opt for a pre-workout that offers clean ingredients and no added calories.
Q- Is it safe to have Creatine in pre-workout?
Ans: Creating is one of the most researched supplements that has been proven to improve athletic performance. Creatine has been marked safe for consumption by hundreds of scientific researchers.