Table of Contents
What is Pre-Workout?
Pre-workout is a supplement that’s designed to give gym goers an extra jolt of energy during their workout. The caffeinated boost that comes from the supplement can allow people to maximize their gym time by giving them the energy to get to the gym, plus the endurance to power through longer workouts with more reps and more intensity. There are two categories of pre-workout: products with stimulants and products without stimulants. Pre-workout is most often purchased in powder form and then mixed with water to mimic the flavor of a sports beverage. However, it can also be consumed in food or pill form. As the name suggests, pre-workout should be taken before a workout, and although many people drink it on their way to the gym or during their workout, it should be taken at least 30 to 60 minutes prior to hitting the weights or cardio machines.
Read on to weigh the pros and cons of the caffeinated supplement and how to choose the best one for your fitness goals.
Benefits and Risks of Pre-Workout
Although pre-workout has made a name for itself with more and more products hitting the shelves every day, there has been widespread debate about its safety and its effectiveness.
Benefits of Pre-Workout
An improvement in exercise performance is the main benefit of pre-workout and many gym goers swear by it. Although, it should be noted that this supplement does not produce results on its own merit. Instead it’s an energy-producing supplement. The theory behind using pre-workout is that when you have the energy and endurance to work out longer and harder, there will likely be an acceleration in results. Pre-workout on its own doesn’t affect weight loss or muscle growth, but it gives you a boost of energy that can help increase focus and endurance, and improve your physical performance. Not to mention, you’ll likely feel more motivated to get to the gym.
There are several types of pre-workout supplements on the market that feature beneficial ingredients like caffeine, carbohydrates, amino acids, antioxidants and B vitamins. These common ingredients are the key players that give you an energy boost to endure a challenging workout. A note of caution: each product boasts a different ingredient combination so it’s important that you read the labels carefully and look at the key ingredients before adding one to your shopping cart.
Risks of Pre-Workout and Potential Side Effects
Pre-workout has been the source of debate since it was introduced to the market with many people raising concern about its safety. Is pre-workout bad for you? The answer really depends on the product’s ingredients, how it’s used and how your body responds to it. Familiarizing yourself with the ingredients in the product and monitoring how your body reacts to pre-workout is essential to using it safely. One particular pre-workout side effect is feeling overstimulated or jittery. If you find that you are someone who feels anxious after a cup of coffee or have experienced sensitivity to caffeine, make sure you know how much caffeine is in your pre-workout, and look for sports pre-workout mixes without it.
Other potential side effects can include an upset stomach, headaches and insomnia. Having a small meal or a protein bar along with your pre-workout can help alleviate these symptoms. Again, due to the caffeine found in many varieties of pre-workout supplements, some find taking pre-workout in the evening can delay or disrupt sleep.
People who have heart conditions or high blood pressure should consult their physician before taking pre-workout, and likewise, people who are on other medications or taking other supplements should talk to their doctor before adding pre-workout to their regimen. Note: pre-workout is not regulated by the FDA.
Pre-Workout Ingredients
The ingredients in pre-workout vary from product to product, and with so many products on the market, it can be confusing to know which of these ingredients will give you the boost you’re looking for. Here are the top three essential ingredients to look for in pre-workouts: caffeine, creatine and amino acids. Then, we’ll break down some of the more common ingredients you’re likely to see as well.
Caffeine
Caffeine is one of the more recognizable pre-workout ingredients and it’s largely responsible for that boost in energy levels and focus that you’re looking for. It’s important to read the label and know the amount of caffeine in each serving size. Some products have the same amount of natural caffeine as you’d find in a cup of coffee, but others have significantly more than that. If you work out later in the afternoon or evening, or have a caffeine sensitivity, you may want to seek out pre-workouts without caffeine. These types of supplements rely on other stimulants. You can also find non-stimulant pre-workout that will get your blood circulating to increase energy.
Creatine
Creatine monohydrate is a supplement that helps with muscle building. It’s a naturally occurring substance that is found in muscle cells, and studies have shown that supplementing your creatine intake can help build muscle. The majority of pre-workout products contain creatine to accelerate the production of muscle cells while doing strength training or high-intensity exercise. More muscle cells build muscle mass and of course, stronger muscles allow for harder workouts. If you are an avid weightlifter or if weightlifting is your main type of exercise, creatine should be one of your top priorities in pre-workout formula.
Amino-Acids
Branched-chain amino acids, commonly called BCAAs, play an important role in the effectiveness of pre-workout because they help control how protein is used throughout your body. They increase protein production while minimizing protein breakdown thanks to the combination of amino acids like leucine, isoleucine and valine. Simply put, BCAAs help to build muscles and can minimize soreness and damage. With stronger, refreshed muscles, you can train longer and more often.
Fun fact about BCAAs: they represent about 35-40% of all the essential amino acids present in your body! Remember, essential amino acids are those that the body can’t produce on its own, so BCAAs are an important ingredient in your pre-workout supplement.
Other Ingredients
If you’ve been doing your research, you will likely have come across a few of the compounds below. While they might sound like intimidating artificial ingredients, they’re just scientific names for natural ingredients that occur naturally in your body and can improve your exercise performance. Let’s check them out!
Beta-alanine: Do you know that burning feeling you get when you’re pushing through your last few reps and maxing your muscles out to their limit? Beta-alanine is what makes that sensation more bearable and helps you push through it.
One thing to note is that, while beta-alanine has been studied and shown to be safe in recommended amounts, it does have one side effect. Some people who take beta-alanine will feel an odd tingling sensation. If you’re someone who experiences this, you can make it better by taking small amounts of beta-alanine over a longer period of time.
Nitric Oxide (NO): Nitric oxide helps dilate your blood vessels, which increases blood flow. Nitric oxide provides a clear pathway for oxygen and nutrients to get into the blood vessels, which can give you an extra boost during lifting. You might see l-citrulline and l-arginine on a nutrition label in tandem with nitric oxide; that’s because both are amino acids involved in the process of creating it!
L-tyrosine: L-tyrosine is an amino acid that helps produce adrenaline and norepinephrine, two hormones that are activated when the body is under stress. At first, that might sound bad. But stress isn’t always a bad thing; sometimes it means you’re pushing through a difficult workout! And because of its relationship with those two hormones, studies have shown that l-tyrosine can actually help improve exercise performance when you’re under stress.
L-theanine: L-theanine is a natural ingredient found in tea. If you’re seeking a pre-workout that doesn’t contain caffeine, you’ll likely encounter l-theanine, as it’s been shown to improve focus, attention and alertness.
Acetyl l-carnitine: Acetyl l-carnitine is an amino acid that contributes to the production of energy. It helps your body convert fat into energy, so if fat loss is your goal, it’s a good idea to seek this out in your pre-workout!
Vitamin B-6: In addition to different types of amino acids, you also may see vitamin B-6 listed on the label of your pre-workout. Vitamin B-6 is a key player in your body’s energy production, specifically for the breakdown of muscle glycogen. It’s crucial for your metabolism, particularly during exercise, and getting enough of it in your diet can help with weight loss, too. We’d be happy to see it on any sports pre-workout label.
Types of Pre-Workout
The fitness industry is saturated with all types of pre-workout products and you may have to try a few different types before you find the right product for you.
Pre-Workout Drinks
Pre-workout powder is the most popular product you’ll find on the shelf. A scoop of powder is added to water and then mixed to make a flavored sports drink. The powder can also be mixed with smoothie ingredients to make a pre-workout smoothie. Taking pre-workout with food can help reduce some of the unwelcome side effects. Plus, the extra nutrients from smoothie ingredients like strawberries and bananas can help give your workout a boost, too.
In addition to pre-workout powder, there are many pre-workouts that come in bottled form as well.
Pre-Workout Food
Experts suggest eating a full meal two to three hours before exercising. If that window of opportunity isn’t possible, then eating a small meal 30 minutes before hitting the gym can provide a host of benefits as well. A pre-workout meal will boost energy, but it will not contain the stimulants or caffeine kick you might be looking for. Your best bet is to eat a snack or meal that includes carbohydrates and protein to fuel your gym time. The best pre-workout snacks include protein bars, bananas, fruit with Greek yogurt, smoothies or almonds. For more ideas on how to fuel your workout with food, check out our guide on eating before a workout.
What Is the Best Pre-Workout?
The verdict is still out on which pre-workout is the best. Much of that comes down to personal preference, preferred type of exercise and personal health journey. Look specifically for the ingredients that will help you reach your goals. For example, if you’re training for a race, you might look for supplements to help with endurance, specifically products with caffeine and stimulants. Alternatively, you may be looking to build muscle and want quicker muscle recovery. In that case, you want to choose a pre-workout with ingredients like creatine and BCAA’s that are specified for that purpose. Once you’ve determined your must-have ingredients, pay careful attention to the amount of each ingredient, and keep an eye out for artificial flavors and ingredients, too. While many of the amino acids and compounds in pre-workout may sound artificial, there’s a big difference between those high-quality ingredients and artificial flavors and sugars. That’s why it’s always a good idea to know what you’re looking for when reading a label, and that’s why we’re here to help. Before making a decision, make a point to read the reviews, ask questions and talk to your doctor. The good news is that there are plenty of options out there for you to test and try out. While pre-workout is not regulated by the FDA, the Journal of the International Society of Sports Nutrition regularly publishes studies on pre-workout if there’s a specific one you’re looking to try.
Best Pre-Workout Supplements
According to reviews on bodybuilding.com, the best pre-workout supplements in 2019 include:
- Pre Jym Pre Workout
- ENGN Shred Pre Workout
- PRE-KAGED
- ENGN
- C4 Original Pre Workout
- PumpMode
- Signature Pre Workout
- NeuroCore Pre-Workout
- NITRAFLEX
- C4 Ultimate Pre Workout
Best Pre-Workout for Men
Both men and women can benefit from the common pre-workout ingredients like caffeine and BCAA’s, but men have more energy with natural-producing testosterone. The best pre-workout for men will contain a few additional ingredients that boost testosterone levels. In most products, caffeine gets the blood pumping and circulating, but in products that are specifically created for men, nitric oxide and beta-alanine are included to get the “pump” that men are after. Other products may be geared toward men who are looking to bulk up. These products include the traditional pre-workout ingredients with ingredients that increase muscle mass.
Popular pre-workout supplements for men (unregulated by the FDA) include:
- GAT Nitraflex
- PreSeries BULK
- Betancourt Bullnox Androrush
- C4 Extreme Energy
Best Pre-Workout for Women
Alternatively, women likely aren’t looking for a boost of testosterone and often want to avoid ingredients that add bulk and calories. Rather, many of the products geared toward women have fat-burning effects. Pre-workout suggested serving sizes are usually based on weight, so by buying a product that’s specifically designed for the female body, it’s easier to figure out a proper dose based on body type.
Popular pre-workout supplements for women (unregulated by the FDA) include:
- FitMiss Ignite Pre-Workout Supplement
- Powher
- ProSeries LEAN
The Healthiest Pre-workout
According to experts, the healthiest pre-workout you can take comes from food. Getting nutrients and energy from food sources is the best thing you can do. Similarly, the healthiest pre-workout product you can buy has simple, minimal ingredients that you can understand and pronounce. At the forefront, the ingredients listed should be caffeine (if you are looking for a caffeinated product), beta-alanine and nitric oxide booster. You may want to avoid products with artificial sweeteners and artificial colors and flavors. Fortunately, there are now products that fit a variety of lifestyles and dietary restrictions. You can choose from supplements that have non-GMO ingredients, are Paleo, vegan, soy-free and organic. Top picks (unregulated by the FDA) include FitFarm USA’s Clean + Lean Natural Performance Plus, Red Leaf Pre-Workout Energizer and Rad All-Natural Pre-Workout Powder.
How Long Does Pre-Workout Last?
If the average gym goer takes the recommended amount according to his or her bodyweight, they will feel the effects of pre-workout in 30 to 45 minutes. That is why it should be consumed before going to the gym in order to hit the ground running as soon as you arrive. Depending on the product, the pre-workout will last three to six hours—long enough to get you through a serious workout.
With new products making their debut to the fitness world every day, there is no shortage of options to choose from. This is a high-level overview about what pre-workout is, but talk to your doctor, define your fitness goals, examine each product’s ingredients, browse through reviews and try a few samples of product before determining which type is right for you. Pay careful attention to how your body responds to pre-workout and how you feel during your workout. If used correctly, you will find that pre-workout can be a life-changing asset to your fitness routine.