Pre-workout supplements, including pre-workout drinks, are amongst the most popular forms of workout supplements in the world of fitness and nutrition. These supplements are a staple for most fitness enthusiasts and bodybuilders as they help improve power and strength, boost endurance, improve focus, and promote muscle protein synthesis. All of these benefits can be effective only when you choose the right pre-workout supplement for your specific needs.
The pre-workout category features a series of products, including pre-workout drinks, to take your workout sessions to the next level. However, it can be difficult to analyze which ingredients to choose and which to ignore for achieving your workout goals. Let us help you understand how to choose the best pre-workout supplements for your fitness goals.
Red Flags to Consider While Shopping for Pre-Workout Supplements
To start with, we need to eliminate the choice of low-quality supplements. Here are some of the red flags you need to consider:
- Proprietary Blends: Typically, a proprietary blend is a mixture of different ingredients in undisclosed amounts. In simpler words, these blends contain several ingredients that have no specific information about individual dosing. Therefore, these tend to be ‘proprietary.’
Most pre-workout supplements contain at least one, if not multiple, proprietary blends. These are usually hidden under the pretext of manipulative ingredient names, like “Mental Focus Blend.” Such blends will feature a total dose listed on the product, but the doses of individual ingredients of the blend might be missing.
2. Under-Doses Ingredients: Let us regard a pre-workout supplement featuring around 500mg of “Ingredient X.” Here, the evidence-based dosage of the ingredient is expected to be 4-6 grams. Would you expect this ingredient to deliver many benefits? Maybe not!
While buying a pre-workout supplement, you should pay attention to such minute details to bring home the best product.
Green Flags: What Should You Look for?
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Caffeine
Caffeine is a form of naturally occurring methylxanthine. This nutrient is responsible for stimulating the central nervous system by inhibiting phosphodiesterase activity and blocking adenosine receptors. By doing so, caffeine boosts overall energy levels, focus, and fat oxidation (or burning) while exercising. At the same time, caffeine also minimizes the rate of perceived muscle fatigue and exertion.
In simpler terms, caffeine in a pre-workout supplement or a pre-workout drink will allow you to train harder, more effectively, and for longer hours. Therefore, most pre-workout supplements contain caffeine anhydrous as the main ingredient.
2. Beta-alanine
Beta-alanine should not be confused with betaine anhydrous. Beta-alanine is a type of non-proteinogenic amino acid and a rate-limiting entity for the process of muscle carnosine synthesis. Upon binding to histidine, beta-alanine leads to the formation of dipeptide carnosine. Carnosine serves as an essential component within muscles to ensure optimal cellular pH, especially during intense workouts.
Beta-alanine is one of the most popular ingredients in premium pre-workout supplements, especially for gym-goers and athletes who wish to boost both aerobic and anaerobic workout performance.
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Creatine Monohydrate
Our body produces creatine naturally in smaller amounts to assist the production of ATP (cellular energy) for core biological processes. However, at the time of high-intensity exercises, our muscles use ATP constantly to deliver results.
Creatine monohydrate supports the ATP regeneration process. This ingredient in a pre-workout supplement is increasingly known for boosting muscle strength and overall development. Moreover, creatine monohydrate also features an immensely positive profile in healthy adults.
Creatine monohydrate works great as both a pre-workout and a post-workout supplement. Therefore, you can add it to your favorite post-workout supplementation routine if it is not present in the supplement. The key is to include creatine monohydrate consistently through supplements (at least 3000mg to 5000 mg daily) to fulfill stores of muscle creatine in the body.
2. Betaine (Anhydrous)
Betaine is also known as trimethylglycine. It is an effective pre-workout ingredient because of its osmolytic nature and diverse biochemical mechanisms. These processes, in turn, improve metabolism and hydration while leading to increased blood flow.
At the molecular level, betaine serves to be an important methyl donor. Therefore, it helps with the conversion of homocysteine to methionine. This conversion is an important step in minimizing blood homocysteine levels, a major factor in cardiovascular health.
3. L-Citrulline
This is a form of non-proteinogenic amino acid. Rather than being used for protein synthesis like BCAAs (Branched-Chain Amino Acids), L-citrulline plays an important role in the synthesis of nitric oxide and urea.
There are studies indicating that consuming around 4-8 grams of L-citrulline before a workout session can improve oxygen intake to a greater extent while also minimizing blood lactate levels.
Who Should Take a Pre-Workout?
For most adults, a balanced diet is helpful in providing essential nutrients for a successful workout session. However, individuals experiencing low energy levels on a constant basis should aim at addressing lifestyle concerns, including sleep, hydration, and diet before choosing the right pre-workout supplements.
If you find that a pre-workout supplement works great when it comes to boosting your stamina levels and endurance, you should look into the ingredients of the supplement carefully.
Conclusion
The best pre-workout supplement for you will depend on your specific fitness goals, dietary needs, and individual preferences. Consider factors such as your tolerance for caffeine, any existing health conditions, and the type of training you engage in.
By prioritizing quality ingredients, starting with a small dose, and listening to your body, you can find a pre-workout supplement that helps you push harder, recover faster, and achieve your fitness aspirations.
