Pre-workout supplements have become increasingly popular among gym goers and athletes looking to boost their performance during exercise.
The right pre-workout can help you increase strength, endurance, energy, focus and even fat burning. Taking a pre-workout before hitting the gym can provide that extra push you need to power through challenging workouts.
But with so many pre-workout products and ingredients available, how do you know which supplements are the most effective?
This article will explore the top science-backed pre-workout supplements and how to choose the best one for your needs.
How Pre-Workouts Supplements Boost Gym Performance
Pre-workout supplements usually contain a blend of ingredients that enhance different aspects of your workout such as:
- Energy – Ingredients like caffeine provide a surge of energy to help you feel more motivated to exercise and power through your workout with intensity.
- Focus – Amino acids like tyrosine and acetylcholine boost mental alertness and concentration during training.
- Endurance – Citrulline malate, beta-alanine and BCAAs help delay fatigue so you can train harder for longer.
- Strength – Creatine increases power output so you can lift heavier weights and build more strength.
- Pump – L-arginine increases nitric oxide levels which expands blood vessels and improves muscle pumps.
Top 6 Pre-Workout Ingredients
Here are the most researched, safe and effective ingredients found in quality pre-workout supplements:
1. Caffeine
The most commonly used stimulant, caffeine has been shown to significantly boost exercise performance. Studies confirm that a pre-workout dose of 3-6 mg per kg of body weight can help you train harder and longer.
Caffeine ramps up your energy levels, mental alertness and focus for powerful workouts. Just be mindful of your sensitivity as too much can cause side effects.
2. Creatine Monohydrate
Extensively studied, creatine is ideal for boosting strength and power output during resistance training. Research finds that creatine can help increase muscle mass and strength gains from weight lifting.
5 grams per day is the recommended dosing protocol to saturate your muscles and see performance benefits within 7-28 days.
3. Citrulline Malate
This amino acid supplement helps enhance blood flow and oxygen circulation for increased endurance. Citrulline malate also helps clear lactic acid buildup leading to reduced fatigue and muscle soreness.
Take 6,000 – 8,000 mg about an hour before exercising to feel the full effects on strength and aerobic performance.
4. Beta-Alanine
Beta-alanine creates carnosine in the body that helps reduce lactic acid accumulation in muscles. Research shows beta-alanine can boost workout capacity while delaying neuromuscular fatigue.
Doses of 2-5 grams support increased athletic performance during intense exercise lasting 60-240 seconds.
5. BCAAs
Branched chain amino acids like leucine provide energy directly to skeletal muscles and also help delay fatigue. Adding BCAAs to a pre-workout improves endurance and strength while reducing muscle damage.
5-10 grams of BCAAs taken 30-60 minutes pre-workout is optimal for reducing protein breakdown and supporting lean muscle growth.
6. L-Arginine
L-arginine is converted into nitric oxide to help relax and dilate your blood vessels. This expands arteries to enhance blood flow and nutrient delivery to muscles.
More blood flow provides that desirable muscle pump effect during workouts so you feel bigger and stronger. 3-6 grams of L-arginine in a pre-workout can maximize pumps.
What to Look for in a Pre-Workout
With so many pre-workout supplements available, it helps to know what to look for when choosing a product:
- Clinically effective dosages of key ingredients like creatine, citrulline malate, beta-alanine based on research.
- Limited “proprietary blends” so you know exact quantities of each component.
- No harmful stimulants like DMAA or BMPEA. Caffeine dosage under 400mg per serving.
- Good taste and mixability. Powder should dissolve completely.
- No artificial colors, sweeteners or unnecessary additives.
- Reputable company with good manufacturing practices and third party testing.
- Reasonably priced – $1 or less per serving.
Following these criteria will help you choose a quality pre-workout that provides real performance benefits without any sketchy ingredients.
Sample Pre-Workout Stack
As an example, a solid pre-workout stack could contain:
- 3-5 grams Creatine Monohydrate
- 6 grams Citrulline Malate
- 3 grams Beta-Alanine
- 3 grams BCAAs
- 150mg Caffeine
- 500mg L-Tyrosine
- 3 grams L-Arginine
This blend hits all the key targets for increasing endurance, focus, pumps, strength and energy. Customize your own stack based on when you train and your personal needs and sensitivities.
The Takeaway
A good pre-workout can provide noticeable benefits in terms of your training intensity, strength output, mental focus, endurance and recovery. Look for research-backed ingredients like creatine, citrulline and caffeine in effective dosages without fillers or stimulants.
It’s best to cycle your pre-workout, taking it just on heavy training days and cycling off it every few weeks to maintain effectiveness. Drink plenty of water and take appropriate rest days from the gym.
Maximize your workouts by choosing a pre-workout supplement tailored to your needs and goals. Achieve your fitness potential by training hard and smart.
