What is a Pre Workout Supplement?

5 minute read


Many athletes take a 
pre workout supplement to help get the most from their workouts by increasing their performance.


Depending on the ingredients in a pre workout supplement, some of the reasons people take these before their workout:
  • Boost energy levels
  • Lift heavier
  • Increase their reps
  • Get better times
Because we are all built differently, there are a variety of pre-workouts.  You might find that pre-workout you've been using doesn't have any of the effects you thought it would.  This article will help you look into that ingredient list.

One common ingredient in most pre workout supplements is caffeine as the main source of stimulating your body.  If you have a caffeine sensitivity, you may need to consider if a pre workout supplement is for you.

SO WHAT ARE THE COMMON INGREDIENTS IN A PRE WORKOUT SUPPLEMENT?

Caffeine

Many of us can’t shake the cobwebs without our morning cup of coffee, but this powerful compound is a lot more than a mere pick-me-up.

Caffeine helps you lose weight by increasing the amount of energy your body burns throughout the day also improves strength, promotes muscle endurance, and enhances anaerobic performance. 
[1][2][3]

Clinically effective dosages vary between 3 and 6 mg per kg of bodyweight. 
[4]


Beta-Alanine

Every time you contract your muscles, they become more acidic.  Beta-alanine is a naturally occurring amino acid that regulates the amount of molecule carnosine that can be stored in the muscles [24].  Carnosine then reduces muscle acidity, thereby increasing the amount of work the muscles can do before they become fatigued.[26]

Research shows that supplementation with beta-alanine...
The clinically effective dose of beta-alanine ranges from 2.6 to 6.4 grams per day, with a median effective dose of about 5 grams per day.


Amino Acids

Amino acids can help your body grow and repair body tissue [45].  Two key amino acids found in high quality pre workout supplements include:

L-ornithine

Along with arginine and citrulline, plays a key role in a metabolic cycle known as the urea cycle.

Research has shown that supplementation with ornithine…
  • Reduce fatigue in prolonged exercise. [42]
  • Promote lipid oxidation (the burning of fat for energy as opposed to carbohydrate or glycogen). [42]

L-Theanine

L-theanine is an amino acid found primarily in tea that, when paired with caffeine, provides several cognitive benefits. [5][6]
Research shows that supplementation with theanine and caffeine…
  • Reduces the effects of mental and physical stress [7]
  • Increases the production of nitric oxide, which improves blood flow [8]
  • Improves alertness, focus, attention, memory, mental task performance, and mood [9][10][11][12][13][14][15]
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