What Kind Of Pre Workout Should I Use – By Ellen Landes, MS, RDN, CPT and Ansley Hill, RD, LD — Medically Reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — Updated December 13, 2021
Whether you’re a regular at the gym or stick to home workouts, you’ve probably heard about the benefits of pre-workout supplements from friends, athletes, trainers, or advertisements.
What Kind Of Pre Workout Should I Use
Proponents say these supplements improve your fitness and give you the energy to power through challenging workouts.
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Pre-workout supplements — sometimes called “pre-workouts” — are multi-ingredient nutritional formulas designed to boost your energy and athletic performance.
Although countless formulas exist, there is little consistency in terms of ingredients. Amino acids, beta-alanine, caffeine, creatine and artificial sweeteners are often added, but their amounts vary widely depending on the brand.
Summary Pre-workout supplements, powdered and mixed with water, are said to improve athletic performance and energy levels before exercise. However, there is no set list of ingredients.
Research on the effectiveness of pre-workout supplements is very limited. However, some studies suggest that certain factors can benefit athletic performance (
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Nitric oxide is a compound your body naturally produces to relax blood vessels and improve blood flow.
Pre-workout supplements usually contain some of the common compounds your body uses to make nitric oxide. These include L-arginine, L-citrulline, and dietary sources of nitrates, such as beetroot juice (
Research suggests that supplementing with these compounds increases the transport of oxygen and nutrients to your muscles, which improves athletic performance (
Although L-citrulline has been shown to enhance exercise performance, studies note that L-arginine is broken down before reaching your bloodstream. Thus, it increases the production of nitric oxide, which does not benefit exercise performance (
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In general, most of the available research on nitric oxide has focused on youth, making it unclear whether these results apply to other populations. More research is needed.
This stimulant can improve mental alertness, memory, and exercise performance, as well as help reduce body fat (
Creatine is another chemical compound produced naturally in your body. It is primarily stored in skeletal muscle, where it plays a role in energy production and muscle strength (
It is often included in pre-workout formulas but is also sold as a standalone supplement. It is especially popular among weightlifters, bodybuilders and other power athletes.
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Research suggests that supplementing with creatine can increase your body’s storage of this compound, thus improving recovery time, muscle mass, strength, and exercise performance (
Beta-alanine is an amino acid included in many pre-workout formulas because it helps prevent acid build-up in your muscle tissue, thus allowing your muscles to work harder and longer (
Although research supports its effectiveness, it is important to note that consumption of this compound may cause a tingling sensation. Although it is completely harmless, you may find it unpleasant (
Some pre-workout formulas contain branched-chain amino acids (BCAAs), which help increase muscle growth and reduce muscle soreness when taken before exercise (
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However, BCAAs are found naturally in dietary protein sources, so you may already be consuming sufficient amounts throughout the day (13).
Summary Certain ingredients in pre-workout supplements, such as creatine, caffeine, beta-alanine, BCAAs, and nitric oxide precursors, have been shown to support athletic performance.
If you’re thinking about adding them to your exercise regimen, be sure to consider their potential side effects first.
In particular, high consumption of sugar alcohols can cause unpleasant symptoms like gas, bloating, and diarrhea—all of which can interfere with your exercise (
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Some people report a similar digestive reaction from eating certain artificial sweeteners, such as sucralose. However, such symptoms have not been scientifically proven (
You may want to avoid pre-workout formulas that contain high amounts of these sweeteners. If not, try a small amount first to see how you tolerate it.
Excessive consumption of this stimulant can lead to side effects such as high blood pressure, poor sleep and stress (
A single serving of most pre-workout formulas contains as much caffeine as you would in 1–2 cups (240–475 mL) of coffee, but if you get this compound from other sources throughout the day, you may accidentally drink more.
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In the United States, dietary supplements such as pre-workouts are regulated by the Food and Drug Administration (FDA) as foods, not drugs. Due to regulatory gaps, product labels may be inaccurate or misleading.
If the safety and quality of the supplement is compromised, you may accidentally consume prohibited substances or dangerous amounts of certain compounds (
To ensure safety, NSF International or U.S. Only buy supplements that have been tested by a third party such as the Pharmacopoeia (USP).
Summary Some ingredients in pre-workout supplements can cause adverse effects. Always check the label before buying to make sure your product has been tested by a third party.
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If you often lack energy or struggle to make it through your workouts, consider other lifestyle factors like hydration, sleep, and diet instead of using supplements.
They can be expensive—and research hasn’t shown them to be more effective than whole foods that provide the same nutrients. For example, a banana and a mug of coffee is a convenient and inexpensive alternative to a pre-workout supplement.
If you find that pre-workout formulas work for you, there’s no reason to stop. Be mindful of their ingredients and your overall intake – and keep the following points in mind.
While you should follow these instructions, it’s not a bad idea to start with a small serving so you can test your tolerance — especially if the supplement contains caffeine or beta-alanine.
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Remember, if the supplement provides beta-alanine, don’t be surprised if you notice some tingling. It is completely harmless, but some individuals may find it unpleasant.
Pre-workout supplements can be taken 30-60 minutes before you exercise. This gives enough time for the ingredients to reach your bloodstream and kick in.
Finally, if your pre-workout contains caffeine or other stimulants, consider the time of day you take it as it can interfere with your ability to fall asleep.
If you choose to use a pre-workout supplement, fueling for exercise is incredibly important and can make a huge difference in how you feel and perform during your training session (
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The International Society of Sports Nutrition (ISSN) found that consuming carbohydrates and protein before and after exercise can improve energy and body composition (
Think about your workout ahead of time so you can plan a balanced meal 2-3 hours in advance that contains carbohydrates, protein, and fat. For example, try a veggie omelet with avocado spread and whole wheat toast, plus a side of fresh fruit.
If time is on your side, try an easily digestible source of carbohydrates like a piece of fruit about 30-60 minutes before your workout.
If you skip the pre-workout supplement but want the performance-enhancing effect found in caffeine, drink a cup of coffee with a pre-workout snack.
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Summary Pre-workout supplements cannot replace a balanced diet, good quality sleep, and adequate hydration. If you do use one, be careful about its ingredients and your overall intake.
Pre-workout supplements are primarily used to increase physical performance and energy levels, but research does not support many of their benefits.
While some common ingredients like caffeine, creatine and beta-alanine have proven effective when taken before a workout, there is no standard formula for pre-workouts.
Plus, most are unregulated, so it’s important to choose supplements that are certified by a third party if you decide to take them.
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If you have any health conditions, you may want to check with your doctor before trying a pre-workout supplement.
Above all, whether you use pre-workouts or not, make sure you eat a balanced diet, drink plenty of water, and get plenty of sleep.
Instead of relying on a pre-workout supplement before your next training session, try eating a banana with a cup of coffee for a nutritious, energy-boosting snack.
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It’s a well-accepted fact that if you don’t fuel properly before a challenging workout, you’ll be less energetic, weaker, and fatigue more quickly than usual.
But what’s the best way to fuel up before a workout? banana? A boiled egg? A cup of coffee? How about a pre-workout supplement?
Designed to boost your energy, pre-workout supplements are basically powdered ingredients that you mix with water, shake, and then drink 30 minutes before working out.
Pre-workout supplements often contain a mixture of ingredients such as caffeine, creatine, beta-alanine, BCAA and nitric oxide agents that help improve energy levels, increase stamina and endurance, and protect lean muscles while exercising.
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Not quite convinced? Well, according to a 2010 study published in the Journal of the International Society of Sports Nutrition (JISSN), combining pre-workout and HIIT workouts produced some of the best results. There was a significant increase in VO2 max (which describes how the lungs, muscles, and heart use oxygen best and most effectively when you exercise), as well as training volume and lean body mass. This helped speed up the rate of moderately-trained recreational athletes
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