Pre-workout supplements have become a staple for many fitness enthusiasts aiming to enhance their exercise performance. These supplements are designed to provide extra energy, improve training performance, and sharpen focus during workout sessions. Due to the increased interest over the years, different pre-workout brands have emerged in hopes of appealing to the interest of those who wish to simply have a better workout. This emergence of many brands has brought questions to avid fitness trainers like “Which pre-workout should I use, and what makes one different from the other?” Well, it’s a great question because understanding the benefits and the multiple distinguishing factors in brands would lead you to a more informed decision. Therefore, not every pre-workout brand should be viewed of having the same effect on you. Here, we will dive into the main ingredients of pre-workout and how one might be better suited for you.
Benefits of Taking Pre-workout for training
Increased energy, Increased performance
First of all, let’s list out the benefits that this supplement offers. The main benefit that most people know about is that it is a great tool for higher energy and a higher level of performance. This is due to the varying amounts of caffeine included in each product. Caffeine is known for its stimulating effect on the nervous system, resulting in lessened perceptions of pain that allow for prolonged workouts. According to the National Library of Medicine (1 J. Kiely), there is not clear evidence that higher caffeine dosages are more ergogenic, or in other words, provide an optimal level for physical performance. Being said, looking merely at varying caffeine levels from different brands would most likely not inform you on your best pick. A great recommendation here is to consume the amount of caffeine that you feel comfortable with.
Enhanced performance and stamina
Another great benefit that this supplement provides is enhanced performance and stamina. These 2 benefits are ultimately provided thanks to ingredients like beta alanine and citrulline malate. These amino acids have been implemented in many pre-workout formulas because they have proven to be exceptional for improving endurance, motivating the person to take that extra mile in their exercise without going through much fatigue. Beta alanine and citrulline malate are interrelated in pre-workout formulas to achieve the goal of optimizing performance. If we are getting scientific about how this works, beta-alanine helps buffer acid accumulation in muscles, delaying fatigue, while citrulline malate enhances nitric oxide production, improving blood flow and oxygen delivery to muscles. This leads to more nutrients being delivered, initiating a faster repair process and diminishing the time for recovery.
Improved focus and mental clarity
Not only does caffeine benefit you with physical performance, but it also enhances cognitive functions such as focus and alertness. Another ingredient found in formulas that can similarly benefit you is L-tyrosine. (2) This amino acid has been known to replenish neurotransmitters that are vital for times that the body encounters physical or mental stress. According to Vita Library (3), L-tyrosine is one of a kind in its capability of acting as a precursor for essential neurotransmitters. These same neurotransmitters are the ones that are heavily involved in mood regulation, focus, and proper coping mechanisms. Allegedly, L-tyrosine offers additional benefits not needed for physical training, such as recalling memory, relieving depression, and acting as a support in high-demand situations. Healthline (4) has a very informative article on this amino acid, as they analyze the claims of L-tyrosine aiding with many other cognitive issues, additionally listing the studies done to provide further evidence.
Faster recovery from intense sessions
BCAAs (branched-chain amino acids), glutamine, and creatine are ingredients often included in pre-workout supplements to support muscle recovery and reduce exercise-induced fatigue. All of these provide tremendous aid in muscle repair as well as reducing the time between training sessions. BCAAs are essential amino acids that are involved in increasing muscle growth, decreasing muscle wasting, and reducing muscle damage. Glutamine is considered to be a non-essential amino acid, produced by the body and found in certain foods. This amino acid has reportedly been described as preventing soreness from a wide range of athletes. It is also known for its benefits of promoting immune system health, muscle protein synthesis, and even weight management. Lastly, creatine can be found in some pre-workout supplements, and it reaps benefits like improving muscular strength, reducing protein breakdown, and increasing cell signaling that promotes muscle growth.
How Different Brands Vary
Now that the common ingredients in pre-workouts have been examined, we can evaluate the differences in the hundreds of brands out there. By doing so, the main differences in pre-workout formulas to consider can be separated into five categories. Additionally, the quality and effectiveness of each brand can easily be compared with one another.
Ingredient profiles
Firstly, pre-workout supplements vary significantly in their ingredient compositions. Some brands prioritize high caffeine content for maximum stimulation, while others focus on a balanced blend of stimulants, amino acids, and nitric oxide boosters.
Stimulant vs Non-stimulant
Another major variation in brands is whether their formulas act as a stimulant or they don’t act as one. So why would someone choose to consume a non-stimulant pre-workout over one that provides stimulation? Some brands that create their formulas this way do so for catering to individuals sensitive to caffeine or those who prefer to work out later in the day without affecting sleep. The main idea is that these formulas promise sustainable energy and higher performance while avoiding the possibility of the individual going through a state of anxiety and agitation. If either of these reasons fits your circumstance, non-stimulation formulas will most likely be a great pick for you
Quality and Transparency
Transparency is a big variation in brands because some stand out over others in the way that they present their products. For example, one brand may provide transparent labeling, disclosing exact ingredient dosages and avoiding proprietary blends. Brands that prove themselves as having integrity in their formula creations and honesty in their ingredients tend to shine as highly reputable brands.
Flavor, Mixability, Digestibility
Many pre-workout users love their brand of choice based on the variety of flavors, how well the formula mixes in water, and how well the supplement is able to digest. Additionally, taste and mixability can influence the overall experience of a pre-workout supplement.
Price vs. Effectiveness
Lastly, these supplements vary in price just like they do in their level of effectiveness. Some pre-workouts may offer extraordinary benefits attached to a high price, however, there are also budget-friendly options. Even more importantly, consumers have the option to have low budgets and still afford brands that provide essential ingredients without compromising quality.
Overall considerations when choosing a pre-workout
Personal Fitness Goals: Identify whether your focus is on strength, endurance, or fat loss to select a supplement that aligns with your objectives.
Stimulant Sensitivity: If you’re sensitive to stimulants, opt for non-stimulant formulas to avoid adverse effects like jitters or insomnia.
Ingredient Quality: Choose brands that use high-quality, clinically dosed ingredients and provide transparent labeling.
Flavor and Mixability: A supplement that tastes good and mixes well can enhance consistency in usage.
Flavor and Mixability: A supplement that tastes good and mixes well can enhance consistency in usage.
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