Pre workout is the holy grail of gym supplements. Finding a good pre workout can magnify the results of those hard earned hours in the gym. They are touted as the best way to get extra performance and better results. But have you ever wondered what pre workout actually does, or what ingredients you should look out for? Below's ultimate guide to pre workout supplements.
What is a pre workout supplement?
A pre workout a dietary supplement designed to enhance your workout performance. There are many different brands of pre workout with varying benefits, from a boost of energy, to increased blood flow, to recovery assistance. Quite simply, a pre workout is a supplement you take before heading to the gym to improve your results. It can help you push harder and longer, lift heavier, help your body build more muscle and give you more energy.
How does a pre workout work?
Through the combination of its ingredients, a pre workout increases nerve firing, blood flow, and nutrients delivery through the body to make workouts feel less hard and reduce fatigue. They usually combine ingredients like caffeine and beta-alanine to increase alertness and perceived energy, and delay the burning muscle sensation so you can work out for longer.
Pre workout vs. protein powder
While both are commonly used to boost your performance, these supplements are vastly different in their ingredients and primary effects.
| Pre-Workout | Protein Powder | |
|---|---|---|
| Primary purpose | Energy, endurance, strength, pumps | Muscle building, repair, recovery |
| When to take | 30-60 mins before training | Typically post-workout |
| Key ingredients | Caffeine (optional), beta-alanine, citrulline, creatine | Whey, casein, pea, or soy protein, creatine |
| Potential benefits | Energy boost, improved focus | Protein synthesis, reduced soreness |
| Potential side effects | Jitters, anxiety, nausea | Bloating |
Rather than choosing one over the other, many combine the two supplements to help achieve complementary fitness goals.
What are the different types of pre workout supplements?
There are many types of pre workout supplements tailored to different training goals and diet requirements. Pre workout supplements can generally be separated into:
- Stimulant-based pre workouts: Blend caffeine, beta-alanine, and other key ingredients to energise you before a workout. Often separated into high-stim, mid-stim, and low-stim depending on the amount of caffeine in the formula (typically ranging from 150 to 300mg)
- Non-stimulant pre workouts: More commonly referred to as 'stim free', non-stimulant pre workouts don't contain caffeine and often use citrulline malate, nitrates, and nootropics to enhance performance instead.
- Specialised types: Including athlete/power-lifting pre workouts that feature extra ingredients, pump-focused pre workouts, and endurance/hydration formulas.
Pre workout supplements also come in different forms, although most are formulated as powders. Other common options include ready-to-drink liquids, capsules, gummies, and pre workout protein bars.
How and when to use pre workout
The recommended time to take a pre workout is 30 to 60 minutes before training. This is generally enough time for your body to start feeling the effects and make the most out of the pre workout. However, be wary of evening consumption as most pre workout supplements contain caffeine and may overstimulate you before bed. If you tend to train in the evening but would still like to feel energised without the caffeine crash, you might want to consider stimulant-free pre-workouts.
When it comes to consuming pre workout supplements, the most common method is simply mixing with water. Pre workouts are usually formulated as a powder supplement, hence require mixing with liquids. You can use grenade shakers, shaker bottles, or even mix using an electric hand mixer. These methods are tried and true and work for most powder formulas while preventing clumping.
Different pre workout supplements have varying serving directions and you can usually find them on the packaging or online. Make sure you take the recommended dose and don't exceed it. If you have any concerns around the appropriate pre workout serving size for your body, consulting a health professional may help.
How to store pre workouts
The best way to store pre workouts is in their original airtight container packaging, in a cool, dry place away from direct sunlight. Avoid storing your pre workout in the freezer, leaving it in your gym bag, or placing it in a moist area as excessive humidity and moisture may cause clumpy pre workout. Also be sure to check expiration dates regularly.
What are the benefits of a pre workout supplement?
A pre workout can provide many benefits - depending on the ingredients. One of the key ingredients in most (not all) pre workouts is caffeine. It will help give you energy to put in a really good effort. There are some pre workouts without caffeine, and these mainly focus on what we call “pump”.
Pump is a phenomenon that occurs when you get extra blood flow to your muscles, causing them to pump up and increase in size. This has muscle building benefits in the long term, as increased blood flow leads to increased protein synthesis. More protein = more muscle.
How can pre workout help my performance?
Pre workout can help boost your performance in a number of ways. They can help you reach a number of goals that you may have in the gym - including muscle building, endurance and weight loss. Here are some of the benefits of taking a pre workout.
Increase energy
The most advantageous benefits of taking a pre workout is the boost of energy they proved. Most of the time this is from our best buddy caffeine, but there are caffeine free pre workouts that can provide energy benefits ttoo. If you have an early morning workout and find yourself struggling to get in the zone, a pre workout can work wonders.
Improve stamina
One of the most common pre workout ingredients is beta alanine. It’s the stuff that makes your muscles tingle. Some people mistakenly think that beta alanine is what gives you that unassailable energy associated with a pre workout. But it’s role is to improve your endurance, and stop your muscles from getting fatigued. It does this by combating the build up of lactic acid in your muscles.
Sharpen focus
Ever feel like you are struggling to get your head in the game? Ingredients like Caffeine, Alpha GPC and Taurine help improve your focus, meaning you stay motivated and on task when you are in the gym. So if you find yourself losing count of your sets or having trouble adding up your weight plates, this can really help. You may think that going to the gym is about working our your body, but it is truly is mind over matter sometimes.
Better mood
Just not in the mood for a workout? That can seriously affect your performance. Ingredients like Alpha GPC can help increase dopamine levels, putting you in a good mood and making it easier to smash through your workout.
Faster weight loss
Many pre workouts, such as pre shred, focus on the fat burning benefits of ingredients like L-Carnitine. L-Carnitine raises your body temperature, boosting your metabolism and burning more calories through your workout and into the rest of the day.
Increase blood flow to muscles
This is the terminology that may stump people who are new to the gym. As we explained above, pump is the phenomenon of blood rushing to your muscles. This results in a temporary increase in size, but can also have long term muscle gain benefits. Most pre workouts include ingredients that increase blood flow, which will pump your muscles up with blood, make you feel great and deliver nutrients to your muscle that will increase your gains.
Improve strength
Creatine is our holy grail of strength gains. Studies have reported that strength gains are are 5 - 10% higher in people supplementing with creatine. Want to learn more about creatine? Read our article Myths about creatine debunked.
Potential side effects and risks of pre workout
As with any health supplement, there are potential side effects and risks you should be aware of before committing to a pre workout. While a pre workout is formulated to energise with minimal side effects, some individuals may experience:
- Anxiety
- Restlessness
- Jitters
- Nausea / upset stomach
- Red, itchy skin
More serious side effects to keep in mind include heart palpitations, elevated blood pressure, and chest pain. Individuals who have pre-existing conditions such as heart issues, anxiety, high blood pressure, or are on antidepressants may be more at risk of experiencing such symptoms.
It's worth noting that side effects may depend on the specific pre workout formulation and the individual's body. Different people may experience different effects, even when taking the same pre workout.
To mitigate these negative effects, it's recommended to start with a smaller serving size (e.g. half scoop) to test out your tolerance. Also be sure to stay hydrated and avoid taking the pre workout on an empty stomach.
What is the best pre workout supplement?
That depends on what you are looking for in a pre workout supplement! If you work out in the evening for example, you should definitely opt for a caffeine free pre workout. However, if you are looking for our opinion on the best ore workout - look for something clinically dosed with performance enhancing ingredients and definitely one that includes creatine for strength gains. We recommend Pre Load by Emrald Labs. Be warned, it will get your motor running.
How to choose the right pre workout
Choosing the right pre workout is highly dependant on your goals, but let us provide a few blanket recommendations. We do recommend going into your local elite supps store and having a chat with our knowledgeable staff to find a pre workout that suits your needs. Let’s look at a few goals and what you should look for in a pre workout to achieve them.
Weight loss
If your main aim in the gym is to lose weight, we recommend you try a fat burner as a pre workout. They generally contain ingredients to help you feel good, give you energy and boost your metabolism. We recommend trying Oxyshred by EHP Labs or Pre Shred by Emrald Labs. They also help you feel your best when in a caloric deficit, which is the most important thing for weight loss.
Muscle Gain
If your main goal in the gym is to gain muscle, look for a Pre Workout with creatine and Beta Alanine. This will help you push your muscles harder before you fatigue and improve your strength faster than you would without a pre workout. Our top recommendations for pre workout for muscle gain is Disorder by Faction Labs and Pre Load by Emrald Labs.
Toning Up
Toning up is a controversial topic - believe it or not. If you are looking to tone up, chances are you want to both build muscle and reduce body fat to have a tighter appearance overall. If this is your goal, we recommend you try an energy drink like Bang or Pre Shred. These are convenient ways to get energy for the gym and have ingredients to help you burn fat too.
What ingredients are in a pre workout?
Some ingredients may be more beneficial than others, especially if you're striving towards specific health and fitness goals. Below are the key ingredients in a typical pre workout, although we do recommend checking the nutrition label when considering whether a pre workout is for you.
Caffeine
The most common ingredient in a pre workout supplement by far is caffeine. Coffee lovers will be more than familiar with the blessings of caffeine. It can give you energy, focus and for some people, will to live. It’s no wonder caffeine is a go to ingredient for pre workout supplements. However, if you're prone to caffeine sensitivity, it may be best to go with a stim-free pre workout.
Beta Alanine
Beta Alanine is commonly included in pre workout formulations due to its ability to delay muscle fatigue. It is also the ingredient that is responsible for that ‘tingly’ feeling that some people hate and some people love. It can also help reduce muscle soreness the next day - speeding recovery and getting you back in the gym sooner.
Creatine
Creatine is one of the best kept secrets amongst gym fanatics. It helps improve muscle strength by pulling water and nutrients into your muscle tissue. T also helps your muscle cells produce more energy, helping you feel fuelled to kick butt in the gym.
Amino Acids
There are 20 amino acids required by the body to function correctly. These are common ingredients in a pre workout formulation because they assist the body in muscle repair, blood flow, energy production and pretty much every essential bodily function.
Where to buy pre workout supplements
Pre workout supplements are growing in popularity, meaning you can find them in way more places than you used to be able to. Whilst you can buy pre workout in your supermarket, the best quality supplements can be bought from your local supplement store. For the best advice on which pre workout is right for you, head into an Elite Supps store and talk to our expert staff. You can also chat live with our customer service team and pick their brains too! Just click the little purple window in the bottom right of the screen.
