Do Pre and Post workout supplements work?

We know what you might be thinking. There are so many supplements on the market that promise to improve your performance. But which ones work? We like to consider ourselves the experts, so we will give you a quick rundown on the most popular pre and post workout supplements - and whether or not they work.

What is a pre workout supplement?

A pre workout supplement is designed to improve your performance in the gym and give you energy to get through a great workout. They can also include ingredients that increase your endurance and strength. As the name suggests, you take them before a workout.

What does pre workout do?

Depending on what type of pre workout you take, they can perform a range of functions from supporting a feeling of pump and performance during your workout, to getting you hyped up if you are in a slump. Pre workouts can keep you focused, give you energy, improve your overall performance and increase your time to fatigue. Some will also contain ingredients that will are formulated to support energy levels as part of an active lifestyle and balanced diet.

How long does pre workout last?

The effects of a pre workout will last anywhere from 30 minutes to 2 hours, depending on the ingredients. Some forms of caffeine will last much longer. Furthermore, Pre workout reaches its peak at about 60minutes after consumption, so if you smash down a pre workout as you are walking in the door, chances are you aren't getting maximum benefit.

Is creatine a pre workout?

Many pre workout formulas contain creatine, but creatine on its own is not considered a pre workout. However, it is one of the most extensively researched supplements and is one of the most extensively researched sports supplements and may help support strength and endurance as part of a training program. So whilst it is not technically a pre workout, we think it should be part of everyone's pre workout routine.

Are pre workout supplements worth it?

Pre workout supplements may not be necessary to see results in the gym, but they can help you increase your motivation, get better results and improve your performance. In our eyes, that is definitely enough to say that they are worth it.

What is the best pre workout?

The best pre workout will depend on what your goals are and how you do your training. For example, if you wake up early and have trouble getting into the groove, you would look for a preworkout with a good caffeine content to get you in the zone. If you train late at night you would definitely need something without caffeine, and that instead contains ingredients to increase blood flow and endurance. Let's look at a few of the most popular pre workouts and the benefits and applications.

Disorder pre workout

Disorder is one of the most popular pre workouts available at the moment. People like it for its high stimulant formula and great flavours. A double scoop of Disorder will make you feel like you can move mountains!

Total War pre workout

Total war is one of our most popular pre workouts for those with a high tolerance for pre workout ingredients. If you are looking to step it up in the gym, give Total War a try.

Pre Load Pre Workout

Pre Load by Emrald Labs contains caffeine and Beta Alanine to help support energy and focus before your workout. What makes Pre Load so good as a pre workout is the formula that includes Beta alanine and Creatine. So it not only gets you hyped up for a workout, it may help support workout performance and endurance as part of a training routine.

Stimulant Free Pre Workouts

If you train in the evening then a stim free or pump formula could be the best pre workout for you. They contain ingredients to support workout performance without the stimulants that may interfere with sleep. Our favourite pump formulas are Pre Pump by Emrald Labs and Bulge by Faction Labs.

What is a Post Workout supplement?

A post workout supplement is designed to be taken after a workout. It will include ingredients to support post-exercise recovery and rehydration as part of a training routine. They may also include ingredients to support post-exercise comfort and provide your body with extra calories.

Do pre workout supplements help build muscle?

Yes, but perhaps not how you think. Pre workout contains a combination of ingredients that help you work harder and longer in the gym. This will lead to increased muscle gains because you are pushing yourself harder than you might without pre workout. But pre workout is not a magic potion. In order to see real gains you still have to put in the work and make sure you take care of your nutrition.

How important is a post workout meal?

After exercise, supporting your body with the right nutrition is important for recovery and continued training. Providing the right nutrition to achieve this is very important. If you can't manage a meal straight after a workout then a protein shake is the perfect way to replenish your body. There are also many post workout supplements, such as BCAAs that may help support post-exercise recovery and rehydration.

What can I take post workout?

The best option for a post workout shake is protein, baby! But that's not all, carbohydrates can be a useful part of your post-workout nutrition to help restore energy levels. If you are looking to gain weight, then a mass gainer is a great option after a workout. It contains a blend of carbs, protein and fats to support your training nutrition goals. Otherwise, two other great options are a whey protein shake or BCAAs. A whey shake is a convenient post-workout option that provides protein to support your recovery routine. If you experience muscle discomfort after a workout, BCAAs may help support your post-exercise recovery routine.

So what is the verdict? Pre and post workout supplements are definitely worth the money. While they are not 100% necessary for your fitness journey, they will amplify your results and keep you on track to become the version of you that you are working hard to achieve.

Which of these actually has good evidence?

Worth separating, because they are usually sold as a single package.

• Creatine. The strongest evidence of anything in this article by a distance. Hundreds of human trials, consistent effects on strength and lean mass, and cheap. Timing barely matters, so it is not really a pre or post workout product at all.
• Protein. Well established, though what matters is total daily intake rather than the shake immediately after training.
• Caffeine. Genuinely effective for performance and perceived effort. This is what most of a pre-workout is doing.
• Beta-alanine. Reasonable evidence for high-intensity efforts lasting one to several minutes. It needs consistent daily use to build up, so taking it only before training misses the point.
• Citrulline. Some evidence for blood flow and performance.
• Most of the rest. Thin. Long ingredient lists at token doses are the norm in this category.

Does the anabolic window matter?

Far less than it was sold as.

The idea that you must consume protein within a narrow period after training or lose the benefit has not held up. Research over the last decade consistently finds that total daily protein intake matters far more than timing. If you ate protein in the hours before training, you are not in a race afterwards.

Timing is a refinement worth considering once total intake, training and sleep are handled. For most people it never becomes the limiting factor.

Do I need both a pre and a post workout?

Almost certainly not.

If you buy one thing, buy creatine, and take it whenever you remember. If you buy two, add protein if you struggle to eat enough. A stimulant pre-workout is a third purchase and a preference rather than a requirement.

The pre-and-post framing is a merchandising structure more than a physiological one. Your body does not know which tub a nutrient came from.