Pre-Workout: What is it, Benefits & How to Take It

What is a Pre-Workout and How Does It Benefit You?

If you are just entering, or have been part of the fitness world, chances are you are no stranger to the term “pre-workout.” Simply put, pre-workouts are supplements designed to boost your energy, endurance, and focus, helping you maximize your efforts during your workout. With busy schedules, people want to try to get the most out of their workouts, and pre-workout supplements can help do just that!

What is a Pre-Workout?

So, what does pre-workout do? As mentioned, it helps boost energy before your exercise session. Though, pre-workout can even help with the recovery process (bonus points!).

Common ways of consuming pre-workout:

• Powder: The most popular form , mixed with water to create a flavored drink. Typically easy to customize the dosage and mix with other supplements if desired.
• Capsules/Tablets: Pre-measured doses in pill form. These are convenient and portable, no need for mixing.
• Ready-to-Drink (RTD): Pre-mixed liquid supplements. Extremely convenient for on-the-go use, no preparation required.
• Bars and Chews: Snack-like options that give you a pre-workout boost! These are extremely portable and can serve as a pre-workout snack.

Pre-workout supplements enhance performance by combining ingredients like caffeine, which boosts energy and reduces perceived effort, and nootropics, which improve focus and mental clarity. Additionally, Beta-Alanine delays fatigue, Citrulline Malate improves blood flow, creatine enhances muscle power, and BCAAs support muscle protein synthesis.

What is in Pre-Workouts?

The ingredients we choose to consume before a workout can significantly impact our performance, energy levels, and recovery. By selecting the right nutrients, we can enhance our stamina, focus, and overall workout efficiency, making every session more productive and effective.

Here are some common ingredients that are used in these types of supplements:

• Caffeine: Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions. This improves mental focus and physical performance, allowing you to push harder and longer during workouts. If you are sensitive to caffeine, you aren’t alone – we’ve accounted for this!
• Beta-Alanine: Helps buffer the accumulation of lactic acid in muscles. Often delays muscle fatigue and improves endurance, enabling longer workout sessions.
• Creatine: Supports the production of ATP (adenosine triphosphate), the primary energy carrier in cells. This enhances strength and power, promoting increased muscle mass and performance in high-intensity exercises. While also, increases anabolic hormones which aid in tissue repair .
• Branched-Chain Amino Acids (BCAAs): Includes leucine, isoleucine, and valine, which are essential for muscle protein synthesis. This aids in muscle recovery and reduces exercise-induced muscle damage.
• Nitric Oxide Precursors (e.g. L-Arginine, L-Citrulline): Increase blood flow by dilating blood vessels. Helps improve oxygen and nutrient delivery to muscles, enhancing endurance and reducing recovery time.
• Nootropics (e.g. Tyrosine, Alpha-GPC): Enhances cognitive function and mental clarity, while also helping to maintain focus and concentration during intense workout sessions.

Pre-Workout Benefits

There is no doubt the benefits that pre-workout supplements can provide to increase your performance training.

One of the more commonly expressed benefits is the significant boost in energy they provide. This is mainly due to the presence of stimulants like caffeine, which invigorate the central nervous system. By reducing fatigue and increasing alertness, these supplements help you feel more energized and capable of pushing through even the most intense workouts.

Pre-workout supplements are also formulated to improve physical performance and increase endurance. Ingredients such as Beta-Alanine and Citrulline Malate play crucial roles in this aspect. Being able to go longer in your session can give you more time to maximize your muscles!

Often, people express losing motivation before, or even midway through their workouts. Mental clarity and focus are essential for maximizing workout efficiency, which is why many pre-workouts contain nootropics like Tyrosine and Alpha-GPC, which are known to boost cognitive functions. These ingredients help sharpen mental focus, improve concentration, and sustain attention throughout your training session.

When To Take Pre-Workouts?

The ideal time to consume pre-workout supplements is approximately 30 to 45 minutes before starting your workout. This allows sufficient time for the ingredients, particularly caffeine, to be absorbed into the bloodstream and take effect, ensuring you experience the peak benefits during your exercise session.

However, your personal factors and unique bodily experiences mean that you have to see what works best for you. Here are some other factors to take into consideration:

• Caffeine Sensitivity: Individuals sensitive to caffeine should be mindful of the timing and dosage of their pre-workout supplements. Consuming these too late in the day can lead to sleep disturbances. Adjust the intake time to earlier in the day or reduce the dosage to manage sensitivity.

• Diet and Nutrition: Your pre-workout meal can impact how quickly and effectively the supplement works. Taking pre-workout on an empty stomach may lead to faster absorption, but can also increase the risk of jitteriness or stomach upset for some individuals. Balancing a light snack with the supplement can mitigate these effects.

• Body Weight and Tolerance: Heavier individuals or those with higher tolerance levels may require a slightly larger dose to achieve the same effects as those with lower body weight or sensitivity. Always start with the recommended dose and adjust as needed based on personal response and tolerance.

Typically, workouts fall into two categories: morning and evening. Here are ways to think about ingesting your pre-workout to get maximum results!

How Long Does Pre-Workout Take to Kick In?

The duration of pre-workout effects can vary depending on the formulation, dosage, and individual factors. There are two common time periods:

Short-Acting Effects: The initial surge of energy, focus, and performance enhancement from pre-workout supplements typically lasts around 1 to 3 hours, depending on the ingredients and dosage.

Extended Release Formulations: Some pre-workout supplements are formulated to provide sustained energy and endurance over a more extended period. These formulations may offer benefits for 4 to 6 hours or longer, helping to support prolonged workouts or endurance activities. Each individual also responds differently to supplements – we all have different genetic makeups and lifestyle habits. This means the absorption rate will look different for each of us. Some factors to consider are the formulation of ingredients, your digestive health, hydration status, and metabolism.

How Long Does Pre-Workout Last?

Similarly, the amount of time that pre-workouts are active in your body can change from person to person. Here are some items to consider when trying to maximize the amount of time pre-workout is supporting your workouts:

• Time Your Dosage: If you anticipate a longer workout session, consider timing your pre-workout dosage accordingly to ensure sustained energy throughout your training session.

• Consider Re-Dosing: For exceptionally long workouts or endurance events, you may need to re-dose with a smaller amount of pre-workout supplement midway through to maintain performance levels.

• Stay Hydrated: Hydration is crucial for maintaining energy levels and performance during extended workouts. Drink water or a sports drink containing electrolytes to stay hydrated and support endurance.

• Monitor Your Body: Pay attention to how your body responds to the pre-workout supplement throughout your workout. Adjust your dosage or timing as needed based on your individual tolerance and energy requirements.

Maximizing the Benefits Safely

There are always ways we can make sure to maximize our safety when adding new ingredients into our bodies! To maximize the benefits of pre-workout supplements safely, prioritize a balanced diet and hydration alongside supplementation. Prevent potential side effects by starting with a low dosage, monitoring tolerance, and avoiding excessive consumption, ensuring ingredients don't interact negatively. Responsible use involves understanding individual needs, consulting healthcare professionals if necessary, and incorporating supplements as part of a holistic approach to fitness and nutrition.

What is the Best Pre-Workout for You?

Remember, the best pre-workout for you depends on your individual needs, preferences, and fitness goals. When choosing a pre-workout supplement, consider factors such as your tolerance to stimulants, desired effects (energy boost, focus, endurance), ingredient transparency, and any specific dietary preferences or restrictions.

Popular Prosupps products like Dr. Jekyll Signature and Hyde Signature 30 are known for their formulations designed to enhance energy, focus, and performance during workouts, making them worth considering if those benefits align with your goals. We are excited for you to take on your fitness journey with us!

References

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