Some pre-workout formulas may also contain beta alanine and L-citrulline, which have both been shown to improve energy in endurance-related exercise. 9,10 You’ll find all of these key ingredients in THE Pre-Workout , benefiting both short-duration (strength training) and longer-duration (cardio based) activities.
Benefits Of Pre-Workout | What Is It? When To Take it?
The Zone » Supplements » Benefits Of Pre-Workout | What Is It? When To Take it?
Claire Muszalski
Registered Dietitian / Posted on
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Do you fancy maximising your workout before you even walk through the door? We thought so. There are supplements made to set you up with the energy to hit a great workout and aid your recovery, as well as a tonne of other benefits. If you don’t know about pre-workout, it’s time to get to know your new secret weapon. This article will delve into what this supplement does, how it works, it’s benefits and when exactly you should be taking it.
If you’re looking to increase your performance during your workouts and see greater changes to your body over time, using pre-workout supplements could help to give you the extra boost you need.
- What is pre-workout?
- What does pre-workout do?
- How do pre-workouts work?
- Caffeine
- Other supplements in a pre-workout
- When to take pre-workout
- Side effects
What is Pre-Workout?
A pre-workout is a way to boost your energy and optimise performance during your workout. It typically comes as a powdered supplement that you mix with water. They generally contain combinations of ingredients, making them an easy alternative to taking several different supplements before hitting the gym. There are a few different formulations of this energy boosting supplement out there, so take our quiz to find which is right for you.
What does Pre-Workout do?
Although each brand chooses their own ingredients, pre-workout shakes are often made up of caffeine, vitamins, creatine , and other various ingredients to enhance energy and strength. 1
The benefit is an increase in performance during anaerobic exercise (like weightlifting) or endurance exercise (like cardio) by giving an energy boost and delaying fatigue. 2 Even though the ingredients in different shakes might vary, they all aim to maximise the results of your workout.
How do pre-workouts work?
Pre-workouts work by providing you with different nutrients that will improve your exercise performance. This can be through ingredients such as caffeine which can improve your time to fatigue during a workout. Other ingredients such as beta alanine and vitamins can also be added to improve your performance by helping you to feel energised and well-fuelled th r ough your workout.
For this reason, a pre-workout is usually taken before a workout to boost your performance and give you a hit of energy.
What are the benefits of pre-workout?
If you’re new to working out and need an energy boost, or have been training for a while and feel like your progress has plateaued, then this shake might be beneficial for you. The benefits of pre-workouts are related to increasing energy, performance and strength.
Studies have shown short term increases in lean body mass and lower body strength when taking a pre-workout supplement consistently. 2 Often, the combination of ingredients provides greater performance benefits than taking one supplement on its own. 2
Caffeine
Caffeine is one of the most common ingredients found in pre-workout shakes, which has been shown to provide benefits such as improvements in muscle power and endurance, without increasing how hard the activity feels (the rate of perceived exertion). 3,4 In other words, you’re able to accomplish more in your workout without feeling like you’re pushing yourself harder.
It works by dilating (widening) your blood vessels, which increases blood flow to your muscles. 3 Caffeine can also help to improve brain power (cognition) in the short term, making it easier to focus on the muscles that you’re working. 5
Other supplements found in pre-workouts
Vitamin B
Another category of the common ingredients found in pre-workouts are B vitamins like niacin and vitamin B12. These vitamins play key roles in metabolism and energy. 7 They may also contain creatine, a common ergogenic (building) aid, which increases performance in short-duration, high intensity exercise, and also helps with lean gains when taken consistently. 8
Beta Alanine and L-Citrulline
Some pre-workout formulas may also contain beta alanine and L-citrulline, which have both been shown to improve energy in endurance-related exercise. 9,10 You’ll find all of these key ingredients in THE Pre-Workout , benefiting both short-duration (strength training) and longer-duration (cardio based) activities.
BCAA
Branched chain amino acids, or BCAAs, are often taken before a workout and are often part of your all-in-one pre-workout supplement. They’re usually included as either a single ingredient or as individual amino acids. As building blocks of muscle tissue, amino acids may help to prevent muscle damage and muscle breakdown, as well as improve muscle rebuilding. 5 They might also help prevent fatigue which impacts performance. 5
Carbs
Some pre-workout mixes contain carbohydrates (sugar) to top off your available energy stores, while others are sugar and calorie-free. You might decide whether or not you need carbs based on whether you’ve eaten a meal recently or the type of workout you’re planning.
If you’re planning an endurance cardio workout (like running or cycling), the extra carbs can be useful, but if you’re planning on just lifting (anaerobic activity), you probably don’t need the sugar.
Creatine
During explosive exercise, the body uses creatine to make energy. To perform at a high level, your muscles need a good supply of energy so that you can perform harder for longer periods of time.
Being able to take your workout one step further every time can have a compounding effect, meaning reaching your aesthetic and strength goals sooner. These changes have the potential to improve your performance and keep making progress towards your fitness goals.
L-Glutamine
This is an amino acid, one of the molecules that make up protein. Naturally found in food sources, they can help to repair new muscle. When you work out, your muscles suffer from tiny tears, that when repaired make them stronger. Make sure your stores are topped up ready for a tough workout.
Vasodilators
When you’re working out, your body is working hard to pump enough oxygen to your muscles to make energy. Vasodilators cause the blood vessels to widen, which means an increased blood flow to the muscles, providing them with more of the nutrients they need to keep you moving. The longer it takes for you to tire, the harder you can push your workout and the greater changes you can make.
Overall, pre-workouts allow you to repeatedly increase your power, strength, and stamina over time. This can lead to more significant changes in lean body mass, loss of fat mass, and a faster metabolism. 2
When to take pre-workou t
Because caffeine is a staple ingredient and it takes effect in about 30 minutes, the ideal time for you to take your pre-workout supplement is 30-60 minutes before your workout. 5 Caffeine has half-life of between 3 and 7 hours, meaning after this time, half the caffeine can still be in your system. 6 This can vary between individuals with some feeling the effects for longer than others. Therefore, caution should be taken when consuming a shake like this in the hours before you go to bed , especially for those who are more sensitive to caffeine.
Having your shake 30-60 minutes before your session gives enough time for the supplement to get into your bloodstream and give you the benefits you’re looking for. THE Pre-Workout is designed to be taken dissolved in water 30 minutes before your workout , which also helps you to stay hydrated.
Although caffeine impacts you immediately, some ingredients like creatine and beta-alanine need time to build up in your body, and are most effective when taken consistently to maintain muscle stores. 5 For this reason, regularly supplementing with a pre-workout product will help maximise the benefits and impact of its ingredients. 5
Pre-workout side effects
Potential side effects depend on the ingredients in your specific supplement. Typically, caffeine and other energy-boosting compounds could increase your heart rate and blood pressure temporarily, but there’s been no evidence of widespread negative effects. 5
Too much caffeine can result in side effects like nausea, heart palpitations, and headaches in those who are sensitive to caffeine, so be mindful of the timing of your pre-workout if you’ve recently consumed coffee and tea as well. 5 It’s always a good idea to discuss supplements with your GP before beginning a new routine so they can advise properly and monitor the impact they have on you.
If you do have your shake in the evening hours, close to when you’ll be heading to bed, it can interfere with your sleep quality, which may affect your recovery. In order to give your evening workouts a boost, a caffeine-free pre-workout is a much better option for any night-owls.
Take Home Message
Pre-workout supplements are designed to help increase your performance by boosting energy, power, and stamina. They’re generally taken about half an hour before your workout, and the benefits include improved muscle strength, cognition, lean gains, and endurance. To better select the optimal shake for before your workout, consider what your goals are.
Taking a pre-workout consistently can help maximise its impact on your performance. They can help you feel more confident in taking the next step in your training sessions and provide the boost you need to reach your peak performance level and continue to advance your physical abilities.
FAQ
When should I take pre-workout?
This supplement is best taken between 30 and 60 minutes before your workout.
What is pre-workout?
These supplements are usually a combination of ingredients aimed to boost your energy and increase your performance during workouts.
What does pre-workout contain?
Pre-workouts commonly contain Caffeine, Vitamin B, Beta-Alanine, Citrulline Malate, Creatine, L-Glutamine and vasodilator ingredients.
What are the benefits of pre-workout?
The main benefits of pre-workout include increases in performance and strength. Studies have shown short term increases in lean body mass and lower body strength when supplementing consistently.
What are the side effects of pre-workout?
Potential side effects depend on the ingredients of your pre-workout. The common ingredient caffeine can cause nausea, headaches and heart palpitations for those who are caffeine sensitive.
Pre-Workout: What Does it Do & Do You Need It?
Many of us are probably far too familiar with that sluggish feeling that sometimes dawns upon us when it’s nearing time to hit the gym. In those cases, we are also probably searching for convenient ways to get a quick energy boost to increase our motivation to workout. Coffee, espresso, Celsius, Monster, a cold shower? What about pre-workouts? Yes! Pre-workouts! Something I’m sure many of you has always heard of if you’re an avid gym go-er, but what is pre-workout and what does it do?
For a great understanding of Nutrition, be sure to sign up for the NASM Certified Nutrition Coach Certification .
What does Pre-Workout Do?
Pre-workouts are a blend of various individual supplements used to enhance energy, focus, and muscle protein synthesis.
If your goal is to lift more or build more muscle, a pre-workout supplement could most definitely help! Although, you need to ensure your pre-workout contains specific ingredients in the correct doses to truly obtain these benefits.
Do You Need Pre-Workout?
So, do you need a pre-workout? In short, the answer is no. You can obtain many of these ingredients naturally from foods. The caveat? To get the benefits of these ingredients, you need a high concentration to feel the true effects — something that may be difficult if choosing the “natural source” route. However, choosing single ingredients over a pre-workout is still an option if you need an extra boost!
pH buffers such as beta-alanine in doses of 3-6g will help increase the duration of high-intensity movements or heavy lifts. If your pre-workout only contains half the recommended dose, it may not be enough to allow you to push yourself just a little bit more. Similarly, creatine and amino acids can aid in muscle building. However, dosing is still a major factor in reaping this benefit.
What are the key ingredients to look for when choosing a pre-workout?
Focus on the blend on the nutrition label. This will indicate several different ingredients make up the pre-workout. It’s important to ensure you’re choosing a high-quality product.
Look for the following ingredients (at the very least) when choosing a pre-workout:
- Caffeine
- Beta-alanine/Sodium Bicarbonate
- Electrolytes
- Amino Complex
- Creatine
Caffeine
Caffeine is the most widely studied ergogenic aid and has been proven to enhance performance time and time again. It can naturally be found in coffee, teas, and cocoa. Caffeine increases performance through various mechanisms. The most widely known is its stimulation of the central nervous system. Caffeine acts to increase the availability of neurotransmitters responsible for exciting the nervous system.
That is why we often have increased energy, focus, and sometimes increased pain tolerance after caffeine ingestion. Caffeine also optimizes exercise metabolism and increases calcium availability in our muscles, which is what contributes to its ability to enhance exercise performance! Research has shown that doses of 3-6mg/kg body mass are optimal to enhance exercise performance, and doses greater than 9mg/kg lead to undesirable side effects (irritability, GI discomfort, insomnia, etc.) and have no increased benefit regarding performance.
#2 Beta-alanine/Sodium Bicarbonate
Have you ever taken pre-workout and noticed a tingling sensation all over the body? If you answered yes, then your pre-workout contains beta-alanine! Beta-alanine is an amino acid produced naturally in our bodies and is the rate-limiting amino acid in carnosine synthesis.
Carnosine is a combination of the amino acids beta-alanine and L-histidine. It is extremely abundant in our muscles and is mainly responsible for buffering acidic environments. When we exercise at high intensities, our muscles accumulate H+ ions. Carnosine helps decrease or buffer this acidic build-up to allow our bodies to continue high-intensity exercise for greater durations.
However, since beta-alanine is the rate-limiting amino acid – it has been shown that increasing beta-alanine stores also increases carnosine stores in skeletal muscle. Research has shown that doses of 4-6g/day can increase muscle carnosine concentrations by 64% after 4 weeks of use, and 80% after 10 weeks.
A common side effect of increased beta-alanine ingestion is paranesthesia or tingling. Don’t worry! This is completely normal and safe. So, if you’re looking to truly get an extra “boost” of energy during your workout, beta-alanine is a must ingredient!
#3 Electrolytes
Electrolytes are minerals in the body that produce an electric current when dissolved in water and are responsible for maintaining fluid balance, balancing the body’s pH level, moving nutrients in cells, pushing waste out of cells, and maintaining the normal function of all our nerves and muscles – especially our heart and brain.
When we lose too many electrolytes through sweat, we can often experience headaches, dizziness, fatigue, and muscle cramping. Not ideal if we’re in the middle of a workout! Choosing a pre-workout with a small concentration of electrolytes can help increase fluid availability in your body to keep you from fatiguing too early — especially if you sweat excessively.
#4 Amino Complex
Amino acids are the basic building blocks of our skeletal muscle. While amino acids don’t necessarily contribute to energy production, they are responsible for our body’s recovery process. Consumption of amino acids before/during exercise has been reported to delay muscle soreness. Pre-workout supplements will often contain branched-chain amino acids (BCAA’s): leucine, valine, and isoleucine; or they will contain a combination of all the essential amino acids.
#5 Creatine
Creatine is the king of supplements if a hierarchy existed in the supplement world. Creatine exists naturally in our bodies and has been shown to increase strength, power, muscle mass, improve recovery, increase total body hydration, and increase focus during times of sleep deprivation or extreme fatigue. To increase creatine stores it is recommended to consume about 5g/day. However, you’ll often see it in doses of 3-5g in most pre-workout supplements.
Other ingredients to Look for in Pre-Workout
L-citrulline
L-citrulline is a precursor for L-arginine, which is an important substrate for Nitric Oxide Synthase (NOS). Nitric oxide plays important role in improving blood flow and increasing mitochondrial respiration. There is growing interest in L-citrulline for its ability to increase vascular function during exercise.
Betaine
Betaine is a compound derived from sugar beets and has been postulated to act as an ergogenic aid by improving cardiovascular function during exercise.
Sugar/Glucose/Carbohydrates
Glucose is the preferred energy source for all the cells in our body. When we exercise, we metabolize glucose to provide energy or ATP to working muscles. Doses of 15-30g of carbohydrates 15-30 minutes before exercise has been shown to delay early fatigue towards the end of an exhaustive workout.
B-vitamins
B-vitamins play important roles in various metabolic processes involved in energy production. A deficiency in 1 or more of the various B-vitamins can decrease the efficiency of various metabolic pathways. AKA you’ll have decreased energy production and a greater chance of fatigue.
Pre-Workout Recap
Takeaway message? Pre-workouts can’t hurt you, so if you feel you need something to bump the intensity of your workouts, head on over to your local supplement shop! Just make sure your pre-workout has the main ingredients in the correct doses discussed in this article.
Of all the supplements that you’ll find occupying shelf space at your local GNC or grocery store, pre-workouts are one of the few supplements that have strong scientific evidence to support their use.
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The Author
Jacqueline Kaminski
Jackie Kaminski is a registered dietitian/ nutritionist with a Master’s degree in Exercise Physiology & Sports Nutrition from Florida State University. Her first introduction to working with professional athletes was back in 2017 when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University. When Jackie isn’t working, you can find her at Combat Club where she trains kickboxing and Muy Thai. As a sports dietitian, Jackie’s aim is to provide her athletes with the necessary fuel to excel in training and provide the proper education to ensure her athletes are engaging in the safest health practices (as they relate to combat sports). You can find her on LinkedIn here.
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