What is pre-workout?

Pre-workout supplements are dietary supplements that are intended to boost energy and improve physical performance during exercise. They typically contain a mix of ingredients such as caffeine, amino acids, and vitamins, and are intended to be taken before a workout.

They usually come in powdered form and are mixed into water. They are designed to be taken 30 minutes to an hour before the beginning of a workout. This should give them enough time to hit your bloodstream and get you ready for your training session. By supplying your body with those extra carbohydrates and extra glucose, the blood sugar levels raise and supply additional energy throughout the workout.

It is important to emphasise that pre-workout is not a replacement for proper nutrition and should be used in conjunction with a nourishing diet.

What does pre-workout do?

Pre-workouts usually contain a combination of the below-listed compounds which all have different effects on the body. The main reasons people take pre-workout are to increase energy, improve focus and concentration, enhance muscle performance, and improve endurance.

Beta-alanine

Beta-alanine is an amino acid that helps to buffer lactic acid, which can build up in muscles during high-intensity exercise and lead to fatigue. It may be included in pre-workout supplements to help delay fatigue and improve endurance.

Beta-alanine is a non-essential amino acid that is found naturally in the body and is also available in supplement form. It is believed to improve exercise performance by increasing the concentration of carnosine in muscle tissue.

Carnosine is a compound that acts as a buffer against acid build-up in the muscles during exercise. As the body produces energy during exercise, it also produces lactic acid, which can build up in the muscles and lead to fatigue. Carnosine helps to neutralize lactic acid, allowing the muscles to continue working at a high level for a longer period.

Supplementing with beta-alanine has been shown to increase the concentration of carnosine in the muscles, which may help to improve exercise performance by delaying fatigue and allowing the muscles to work harder for longer. Beta-alanine has been shown to be particularly effective for improving performance in high-intensity activities, such as sprinting and weightlifting.

Creatine

Creatine is an amino acid that is involved in the production of ATP (adenosine triphosphate, the body’s primary source of energy. It may be included in pre-workout supplements to improve muscle strength and endurance, as well as increase muscle mass.

Creatine is a compound that is produced naturally in the body and is also found in some foods, such as meat and fish. Creatine is believed to improve exercise performance by increasing the body’s ability to produce energy rapidly.

During high-intensity exercise, the body relies on a molecule called ATP to fuel muscle contractions. However, ATP is used up quickly during intense exercise, and the body must produce more to maintain high levels of performance. Creatine helps to increase the body’s ability to produce ATP, especially during short bursts of high-intensity exercise

In addition to increasing ATP production, creatine may also help to reduce muscle fatigue and improve recovery time after exercise. Some research has also suggested that creatine may help to increase muscle mass and strength.

Tyrosine

Tyrosine is an amino acid that is found naturally in the body and is also available in supplement form. It is a precursor to several neurotransmitters, including dopamine, norepinephrine, and epinephrine, which are involved in a variety of functions, including mood, attention, and motivation. Some research suggests that tyrosine may have potential as a pre-workout supplement, as it may help to improve mental and physical performance under conditions of stress or fatigue.

Taurine

Taurine is another amino acid that is found naturally in the body and is also available in supplement form. It is involved in a variety of physiological processes, including the regulation of electrolytes, the modulation of muscle contractility, and the support of immune system function. There is some evidence to suggest that taurine may have potential as a pre-workout supplement. For example, one study found that taurine supplementation improved exercise performance and reduced muscle damage in endurance athletes. Another study found that taurine improved muscle strength and endurance in trained individuals.

Citrulline malate

Citrulline is an amino acid that is found naturally in the body and is also available in supplement form. It is involved in the production of nitric oxide, a compound that helps to relax and dilate blood vessels, improving blood flow. Citrulline is often combined with malate, a compound found in apples, to form citrulline malate, which is thought to have potential as a pre-workout supplement. Some research suggests that citrulline malate may help to improve exercise performance by increasing muscle blood flow and reducing muscle fatigue. For example, one study found that citrulline malate supplementation improved muscle endurance and reduced muscle soreness in trained individuals. Another study found that citrulline malate improved strength and power output in resistance-trained men.

Two of my favourite pre workouts are the Macro Mike Lychee Berry and the Botanika Blends Cola. Super clean ingredients and they taste amazing!

Beetroot juice

A not-so-well-known player in the pre-workout space is beetroot juice. Due to its high nitrate content, beetroot juice increases the levels of nitric oxide which serves to increase blood flow, gas exchange, mitochondria efficiency and strengthen muscle contraction. This can lead to improved endurance and performance during aerobic exercise. Beetroot juice can also help in decreasing the amount of oxygen needed to maintain a certain level of exercise intensity, therefore increasing the time before exhaustion, and reducing feelings of fatigue during the exercise.

We have this is liquid form or if you’re still feeling a bit unsure about drinking straight beetroot juice we also have a powdered form too.

Is pre-workout bad for you?

Pre-workout supplements are not necessary for everyone, and their effectiveness can vary depending on the individual. While some people may find them helpful in boosting energy and endurance, there are also potential risks and side effects associated with their use.

Here are a few situations in which pre-workout supplements may be harmful:

Overconsumption: Consuming large amounts of pre-workout supplements or using them for an extended period of time may increase the risk of side effects. Some common ingredients in pre-workout supplements, such as caffeine and beta-alanine, are generally considered safe when consumed in normal dietary amounts, but consuming large amounts may increase the risk of side effects.

Sensitivity to ingredients: Some people may be sensitive to certain ingredients found in pre-workout supplements, such as caffeine or beta-alanine. If you are sensitive to these ingredients or have a medical condition that contraindicates their use, pre-workout supplements may be harmful for you.

Interactions with medications: Some ingredients found in pre-workout supplements may interact with certain medications or medical conditions. For example, caffeine may interact with certain blood pressure medications or exacerbate anxiety disorders.

 

When should I take pre-workout?

Pre-workout supplements are designed to be taken before exercise to improve performance, energy, and focus during a workout. The timing of pre-workout supplement use can vary depending on the specific product and the individual’s needs and preferences. They may be beneficial for people who are looking to enhance their workouts or who are looking for an extra boost of energy before exercising. The duration of the effects of a pre-workout supplement can vary depending on the specific ingredients and dosage of the product, as well as the individual’s unique physiology. Some common ingredients in pre-workout supplements, such as caffeine and beta-alanine, may have effects that last for several hours.

 

 

 

 

 

References

Chen, Q., Li, Z., Pinho, R. A., Gupta, R. C., Ugbolue, U. C., Thirupathi, A., & Gu, Y. (2021). The dose response of taurine on aerobic and strength exercises: A systematic review. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.700352

Domínguez, R., Cuenca, E., Maté-Muñoz, J., García-Fernández, P., Serra-Paya, N., Estevan, M., Herreros, P., & Garnacho-Castaño, M. (2017). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. Nutrients, 9(1), 43. https://doi.org/10.3390/nu9010043

Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of Citrulline Malate Supplementation and Exercise Performance. European Journal of Applied Physiology, 121(12), 3283–3295. https://doi.org/10.1007/s00421-021-04774-6

Wu, S.-H., Chen, K.-L., Hsu, C., Chen, H.-C., Chen, J.-Y., Yu, S.-Y., & Shiu, Y.-J. (2022). Creatine supplementation for muscle growth: A scoping review of randomized clinical trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255

 

Disclaimer: Please know the above information is given as general advice only and is not intended for specialised individual needs. If you would like some help with your pre-workout regimen please talk to us today and book your free 15min consultation.