Ever wonder what is in a pre-workout and if is safe to drink. I wanted to share the most common pre-workout ingredients to get an effective results. I will not delve into too much details, but will provide links if you want more information. And while I am aware that pre-workouts are not entirely heathly, most ingrediants are found in protein products, such as meat, eggs, and diary.
1. Stimulants– Stimulants in pre-workout give the body energy and burn fat. The most common stimulant is caffeine. Pre-workouts will vary on caffeine dosage, some with more than 300mg of caffeine (coffee =100mg). Therefore pick the one with your level of sensitivity to caffeine, or a non-stimulate pre-workout. Because you can always add caffeine from coffee or other natural source like green tea or yerba mate. If you want to know more of other forms of stimulants, like theobromine, yohimbine, and check this site here.
2. Creatine – A highly studied natural ingredient, creatine helps build muscle mass and provides strength for lifting and sprint performance. And its many other benefits, such as muscle recovery and enhance brain function, makes it popular among athletes and gym-goers alike. Read this article on bodybuilding.com to learn more benefits of creatine. The correct dosage depends on your goal, so look for a pre-workout with creatine and for those wanting to know the exact amount use this table here.
3. BCAA – Explain on this blog post “What is BCAA,” is the seven essential aminos that promotes muscle protein synthesis, increases muscle growth, and aids in muscle recovery. Because BCAAs can be taken during and after a workout, the effective dosage is 3-5g for women and 5-6g for men per each workout session.
4. Beta Alanine – A non-essential amino that delays muscle fatigue and increases muscles work output. Which means that you can lift heavier weight and run longer before the muscles burns out. Beta Alanine is the one ingredient in a pre-workout that you’ll know when it’s working, as a tingling feeling spreads in your body. Therefore the dosage really depends on your size and how much your willing to take on. So to start, try 1-1.5 grams. Read this article on beta alanine for a better understanding.
5. L-Citrulline – Also a non-essential amino that increase blood flow to muscles. This allows the muscle to work longer and reduce fatigue. Therefore leads to longer workouts, muscle recovery, and less soreness. And for weight-lifters provides a better muscle pump, which in turn a better muscle connection. The recommended dosage is 3–6 grams of L-citrulline per day. More info if it is healthy for you read here.
6. Taurine– Is another non-essential amino, that supports neurological development and helps regulate the level of water and minerals in the blood. In other words to improve the muscle mind connection when weight lifting. The average meat eater will consume 40-400 mg of taurine, yet in energy drinks, like red bull, you can find as much as 1,000-2,000mg. Taken in minor dosage is safe, below 3,000mg a day, since not enough studies have shown the long-term effects. Read here to learn more of taurine.
Although in many pre-workouts, the ingrediants are not broken up and listed as a blend of ingrediants. I personally stay away from these, as they may add filler ingredients. Also I should mention, I do limit the pre-workouts to once a week or even less, as I stick to just plain coffee. My drug of choice!
* Please consult with a medical expert before starting a pre-workout or any supplement *