When I first started lifting I was told that the best supplement you can get is a good pre workout. It took me awhile to realize this but I agree, a good pre workout can boost you up and get you focused and help you get that good lift when you aren’t feeling it. There are days when I am so tired after work and want to skip the day, couple scoops and I’m ready to ride. In this post I am going to go into detail about typical ingredients that I look for in pre workouts I use and are found in most pre-workout formulas.
The most common ingredient in pre-workout is Caffeine, this comes in high doses 300-400mg typically. Caffeine stimulates the central nervous system, raising alertness and focus. Caffeine also has a mild fat burning effect, a few reports have also stated caffeine can increase strength.
The next ingredient I see most commonly is Creatine, Creatine is a highly debated ingredient, I could write an entire post on both sides of creatine use but Ill save that for another time. Creatine works by boosting ATP levels. This allows you to perform more work in each and every movement you do, before fatigue sets in. This in turn enhances strength and increases lean muscle mass.
Another ingredient used in pre-workouts is Beta Alanine , Beta Alanine turns into Carnosine when consumed by your body and its two main benefits are helping to reduce muscle fatigue and improving anaerobic output.
Citruline Malate is a natural amino acid that your body already produces, there isn’t enough produced by your body daily to make a huge difference but when you supplement with it you can see an improved energy level, reduced lactic acid formation, increased muscle pumps, better consumption of BCAAs and increased natural growth hormone release.
Vitamin B12 is a natural vitamin , it is needed for your metabolism to work correctly and the formation of red blood cells. Vitamin B12 is mostly used in preworkout at high doses to achieve increased energy, lower fatigue and enhanced recovery due to the immune system response you get as well as cognitive function.
L Arginine is a key ingredient and its primary benefit is to increase vasodilation and increase muscle pumps during weight training. It also helps in the synthesis of Nitric oxide in your blood, Nitric oxide is a substance that is released by your cells that line your blood vessels. NO causes a dilation of blood vessels which increases blood flood.
Niacin is becoming a staple in a lot of new pre workouts, it has been found to help blood vessels dilate which will increase pumps during workouts. Niacin also has been showing to help convert food into energy and support weight loss. When taking Niacin if you aren’t used to it, an effect call the Niacin Flush can happen. This will cause your skin to flush red. This is completely natural, it can scare people if they’ve never experienced it before. Even at high doses Niacin has been proven safe. If the niacin flush happens to you and you cannot tolerate it just avoid pre workouts with Niacin.
The last ingredient ill go over is Betaine Anhydrous, Betaine Anhydrous supports strength gains and lean muscle mass, Betaine Anhydrous supports protein synthesis which helps with overall recovery and has been shown to increase natural production of creatine by your body.
As with any supplement be sure to do your research on it before you start using it. Any of these ingredients when used in high amounts can cause side effects. Most common side effects from pre workouts are: headaches, nausea, dizziness, lightheadedness and tingling/hot skin.
I love a good pre workout and feel that they can definitely push you through your workouts on those days you aren’t feeling it. If you want my opinion on a pre you are thinking about using feel free to post in the comments or message me directly. Hopefully going over these ingredients was helpful enough in your search for a good pre workout supplement. As always thanks for stopping by and get those Gainz!!