What is pre-workout?

You may have heard it at the gym or at your running club, but what exactly is pre-workout?

Simply put, it is a supplement that increases your energy and could help you with a more sustained and focused workout.

But one tablespoon doesn't fit all! Here's our complete pre-workout guide, plus some of our best vegan, keto, and beginner-friendly options.

What is pre-workout made of?

Every pre-workout supplement is different, but you'll most likely find that they contain:

• A substance that improves your energy and/or concentration levels.
• A substance that helps reduce muscle soreness and delays fatigue during training, improving endurance.
• A substance (such as caffeine) that helps reduce the perception of pain during exercise.
• A substance that reduces the likelihood of muscle fatigue after exercise.

Creatine , caffeine , beta-alanine, L-taurine and BCAAs are some of the main ingredients used to promote more effective training. You'll probably find some flavorings and sweeteners in there too.

Types of pre-workout

Everyone's training regimen is different and, fortunately, everyone's pre-workout can be too.

Choose a caffeine-based pre-workout to boost your energy levels as you get started. Caffeine can improve your physical endurance and reduce fatigue, giving you a longer, less strenuous workout.

It also stimulates the nervous system and helps the brain concentrate; Great if you have a free day.

However, not everyone wants caffeine to be part of their training. Instead, you could opt for a non-stimulant or “non-stimulant” supplement.

These can still give you energy and increase your focus, but instead, they use ingredients that improve blood flow and alertness without the need for caffeine.

Pre-workout forms

You will usually find pre-workout supplements in powder form that you can mix with water to make a drink. However, before training:

• Tablets
• Capsules
• Liquids
• Chewable

They are also popular.

Benefits of pre-workout

The main goal of pre-workout is to give you energy before exercising. And that could lead to some additional benefits if you're looking to reach a certain health goal. It depends on the ingredients you choose, but you can experiment:

1. Improved muscle strength

Many pre-workouts contain vasodilators, substances that cause blood vessels to widen. This means increased blood flow to your muscles to provide them with more nutrients needed during exercise. During this time, it will take you longer to get tired and you will be able to push yourself a little harder.

Creatine is a mild vasodilator and has been shown, in some cases, to help improve post-exercise recovery and help prevent injuries during exercise.

Ingredients like beta-alanine also reduce the painful buildup of lactic acid in your muscles, meaning you're less likely to quit due to muscle soreness.

Over time, you will be able to train longer and increase your strength with less impact on your muscles.

You can also see results with pre-workouts that contain creatine. It has been shown to increase the ability to perform high-intensity activities and improve lean body mass gain along with exercise.

2. Greater resistance

Don't be confused by the work of your supplements. Pre-workout increases energy rather than directly affecting your strength, power or endurance. But the more energy you have, the harder you can push yourself and slowly beat your PBs.

3. Better cognition

Your brain also plays a role in your stamina. If you're not at your mental peak, you may find it harder to focus on exercise or maintain motivation to keep going. Stimulants like caffeine or nootropics like l-theanine can help increase your alertness.

Beta-alanine pre-workout

Let's start with one of the most popular pre-workout ingredients: beta-alanine.

Beta-alanine is a non-essential amino acid found and produced naturally in the human body.

That means we don't have to take more for our daily health, but many athletes find it helpful for a longer, less painful workout.

The burning you feel when you exercise is due to the buildup of lactic acid in your muscles. Beta-alanine helps produce carnosine, a substance that reduces lactic acid buildup.

So, by taking extra beta-alanine, you will be able to:

• Experience less "burning" while exercising
• Endure a longer workout
• Experience less muscle soreness after exercising

Non-stimulating pre-workout

Do you feel jittery after your usual supplements?

Caffeine is not for everyone! You may want to use a non-stimulant pre-workout if:

• You are intolerant to caffeine or other stimulants.
• You are prone to “crash” after exercising.
• You exercise in the afternoon or evening.

When you take a non-stimulant pre-workout, you get energy through amino acids like beta-alanine. Many also contain nootropics, which can naturally increase your focus while you exercise.

Vegan pre-workout

Check the labels before choosing a new pre-workout: many are vegan, but not all.

Many contain taurine, which is not an animal product itself, but can be derived from animal sources. Most pre-workout supplements and energy drinks containing taurine use synthetic vegan versions, but it's always something to keep in mind.

Some artificial colors are also not suitable for vegans (but again, this is not common).

Ketogenic pre-workout

If you're following a high-fat, low-carb ketogenic diet, you'll want to make sure your pre-workout doesn't disrupt ketosis.

Many pre-workout supplements are carbohydrate-free and use sweeteners instead of sugar, so they won't affect your blood glucose level.

What's more, ingredients like beta-alanine and creatine, which are commonly part of pre-workouts, are not glycemic.

However, it's always worth checking, as some pre-workouts add sugar or contain small amounts of carbohydrates.

BCAA supplements should not knock you out of ketosis, as long as you exercise immediately after taking them.

Your size and activity level will affect how much is needed to kick you out of ketosis, but it is recommended not to take a pre-workout with more than 1g of carbs per serving.

Are there any side effects of pre-workout?

Everyone reacts differently to any type of supplement. However, when you add exercise to the mix, it's particularly important to make sure you're using a pre-workout that's right for you.

Some people are particularly sensitive to the caffeine in pre-workout supplements.

They could experience:

• Feeling "nervous"
• Nausea or upset stomach
• Headaches
• Anxiety
• Concern
• Drowsiness
• Increased heart rate

Pre-workouts can contain as much caffeine as a few cups of coffee, so start slow and cut back on caffeine if you're feeling jittery.

Some people also experience extra water retention with creatine, which may mean they are bloated, experience digestive issues, or gain some weight. You can reduce this by taking smaller doses.

In rarer cases, you may be sensitive to beta-alanine and experience a (harmless) tingling sensation in your hands and feet. This may be uncomfortable, but not dangerous.

Before you start taking pre-workout, you should always:

• Talk to your GP
• Follow all dosage instructions and age restrictions.

If you have doubts about the pre-workout you are taking, stop using it and consult your GP immediately.

Conclusion

Could a pre-workout help you kick-start your next training session?

Maybe it's the push you need to beat your PB...

The advice in this article is for information only and should not replace medical care. Consult your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements should not be used as substitutes for a varied and balanced diet and a healthy lifestyle. Before taking any supplement or mineral, it is best to first make sure you are getting all the nutrients through your diet. Food supplements should not be used as substitutes for a varied and balanced diet and a healthy lifestyle.

Sources

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https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

https://pubmed.ncbi.nlm.nih.gov/20479615/

https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2011.2054

https://pubmed.ncbi.nlm.nih.gov/18296328/

https://www.ncbi.nlm.nih.gov/books/NBK209050/

https://pubmed.ncbi.nlm.nih.gov/21040626/

https://www.amino-vital.com/blogs/new/do-bcaas-kick-you-out-ketosis