Pre-workout supplements have become increasingly popular as trainees aim to train with more intensity and maximise their gains. There are a large number of pre-workout formulas available, many of which contain key ingredients which increase energy, enhance focus, and reduce fatigue. Whilst actual branded formulas come and go, a number of key ingredients remain, so this article looks at a number of supplements which compose many good quality pre-workout formulas. These are available from quality bulk suppliers at a fraction of the price you would pay for a branded all in one solution.
Creatine monohydrate
Creatine monohydrate is one of the most popular sport supplements around. It is cheap yet effective, hence its popularity. Creatine is best taken during a time when nutrient uptake is at its highest, so; first thing in the morning, before a workout, or after a workout are ideal times. Taking creatine before a workout enhances its uptake as blood fills the exercised muscles during the workout.
The primary benefit of creatine is its ability to replenish energy within the muscle. Creatine is ideal for short and intense disciplines, such as weight lifting. The use of creatine may help add one or two repetitions onto a working set, and allow you to train at a higher intensity. It is worth noting that some people do not respond to creatine, however. Luckily creatine is cheap, so trainees are able to purchase the supplement and gauge for themselves how well they respond without worrying too much about the cost.
Taurine
Taurine is an amino acid which is most well known for its use in energy drinks. Taurine has been shown to reduce muscle fatigue and increase concentration, so its use as a pre-workout supplement is well warranted. Taurine also shares a trait with creatine; it’s a cell volumiser. Water is drawn into the muscle from outside the muscle, giving the appearance of a fuller and rounder muscle.
Caffeine
Caffeine is used in pre-workout supplements due to its ability to make the trainee feel more alert, and increase their concentration. Caffeine is a stimulant, with 100mg a common dosage prior to exercise to increase intensity levels. The trainee should be aware of their overall caffeine intake, as many beverages contain high levels of caffeine. Caffeine, as with all the supplements listed on this page, may induce side effects.
Citrulline malate
Citrulline malate is a supplement taken to primarily improve endurance levels. Taken pre-workout, citrulline malate will allow the trainee to train harder and for a longer duration, therefore leading to improved gains. Citrulline malate is a popular among tri-athletes and distance runners. Improved performance is usually noticed two weeks after the supplement is began.
Beta alanine
Beta alanine is particularly useful for people who train with weights, as the supplement increases the intensity in which a muscle can perform. Beta alanine increases the levels of carnosine, which is highly concentrated in muscle tissue. A higher level of carnosine enables the muscle to work harder and for longer.
BCAAs
BCAA’s reduce muscle breakdown during training, and have anabolic and anti-catabolic properties (they aid muscle growth, and reduce muscle breakdown). BCAA cannot be naturally produced by the body, and therefore have to be consumed in some form. In taking BCAAs prior to exercise may increase protein synthesis and improve muscle building.