Whether you're a regular at the gym or just starting out, you've likely heard of pre-workout supplements—energising drinks designed to fuel your workouts.
Some people prefer coffee, while others swear they can’t train without pre-workout. Why not discover for yourself what pre-workout is really for, explore its benefits, and learn how to use it effectively to reach your goals?
What Are Pre-Workout Supplements?
As an athlete or gym enthusiast, there’s nothing more frustrating than hitting a slump or lacking energy during a workout. This is a common experience, and you've likely faced it at least once before.
On those days, you know your performance isn’t where it should be, and you simply don’t have the energy. That’s where pre-workout supplements come in.
Pre-workout is a dietary supplement, available either in powdered form or ready-to-drink cans, designed to give you a boost of energy to enhance your performance. The key ingredients can vary between different pre-workouts, so just because you didn’t enjoy the one your gym mate uses doesn’t mean pre-workouts aren’t for you. It might just not have been the right formula!
Long before pre-workouts hit the market, legendary icons like Arnold Schwarzenegger and Frank Zane were already turning to something extra for a pre-training boost. Their go-to? Coffee. They wouldn’t hesitate to drink up to two cups before a session. Sergio Oliva even took it a step further, sipping from a thermos of hot coffee while training!
But with today's advancements, we're lucky to have an entire market full of options, offering something for everyone—and with even more powerful boosts!
Key Ingredients in Pre-Workouts
The first-ever pre-workout was launched in the 1980s in Venice, California, formulated by Dan Duchaine. While the formula was different from what we use today, the effects were similar. Consumers were thrilled, enjoying the pump and other benefits that quickly made pre-workouts popular.
However, the product was later linked to heart attacks in healthy individuals, which led to its removal from the market. In 2006, pre-workouts made a comeback with a new formula featuring legal and safe ingredients.
Unlike many dietary supplements, pre-workouts can include a wide variety of components, with some formulations containing as many as 18 different ingredients. When examining the top 100 best-selling pre-workouts on the market, the most common ingredients include:
Beta-Alanine for Enhanced Endurance and Performance
Beta-alanine is a non-essential amino acid that boosts carnosine levels in muscles. Carnosine acts as a buffer, reducing acid buildup during high-intensity exercise, which helps delay fatigue. Known for its endurance and performance-enhancing effects, beta-alanine can also reduce post-workout muscle soreness. Some users experience a tingling sensation called 'paresthesia' when taking beta-alanine. If you've felt this and thought pre-workout wasn’t for you, it might be due to an incorrect dosage. Clinical studies recommend a daily intake of 3.2 grams, but to minimise tingling, it's best to split the dose into two 1.6-gram servings.
Caffeine for Energy and Focus
Are you a morning coffee person? If so, you probably know that caffeine is a central nervous system stimulant that boosts alertness and energy. It works by blocking adenosine receptors, reducing the perception of fatigue. Caffeine enhances focus, physical performance, endurance, and fat oxidation. Many athletes, including Arnold Schwarzenegger, have relied on caffeine for a quick energy boost and the increased stamina it provides during workouts.
Tyrosine for Mental Focus and Stress Reduction
Tyrosine is an amino acid that contributes to the production of neurotransmitters like dopamine, norepinephrine, and epinephrine. It enhances cognitive function, especially in stressful situations. We appreciate how it boosts mental performance, alertness, and focus, particularly when facing challenges or stress.
Citrulline for Enhanced Blood Flow and Muscle Performance
Citrulline is an amino acid naturally produced by the body and found in certain foods, particularly cucurbits like squash, pumpkin, cucumbers, melons, and watermelon. Unlike other amino acids, citrulline is not incorporated into proteins. It enhances physical performance by improving the oxygenation of muscle tissues and also aids in recovery after exercise.
Purpose of Pre-Workout Supplements
The purpose of a pre-workout supplement shouldn’t be a mystery, but for those who are hesitant or want to understand its benefits, keep reading. With so many options on the market, choosing the right pre-workout can be challenging, as each product serves a different training purpose.
In our view, an effective pre-workout should stimulate energy and focus, enhance the mind-muscle connection, delay muscle fatigue, and reduce both mental and physical exhaustion. It should adhere to recommended clinical doses while being potent enough to deliver benefits without increasing the risk of side effects.
So, does our PER4M pre-workout meet the criteria for an excellent supplement? Absolutely! It’s no surprise that it’s one of the best sellers in Australia!
Benefits of Pre-Workout Supplements
So, should you use a pre-workout supplement? If you’re considering it, what benefits can you expect? It’s important to try a well-rated option to see how it works for you.
Pre-workouts can provide a powerful boost, offering great effects on the body, such as increased energy and enhanced focus. However, they should not replace a well-structured nutrition plan tailored to your goals, ensuring you receive all necessary vitamins, minerals, hydration, and adequate sleep.
When using the right pre-workout, you should notice improvements in your performance and endurance during workouts. These supplements promote vasodilation, leading to a pump effect that increases blood flow to the muscles and enhances oxygen delivery. Some pre-workouts may also contain ingredients that stimulate the central nervous system.
Most research indicates that pre-workouts can effectively enhance performance, but like any supplement, they are not a miracle solution. For instance, a 2016 study found that while pre-workouts improved anaerobic power (the body's ability to produce energy), they did not significantly boost strength. A comprehensive review of studies on pre-workouts reached a similar conclusion, emphasizing the importance of using different supplements under the guidance of a healthcare professional.
How to Use Pre-Workout Supplements Effectively?
We recommend taking pre-workout supplements 20 to 30 minutes before starting your workout. This timeframe is based on observations from various experts and their participants, but individual experiences may vary.
Since our bodies metabolise substances like caffeine at different rates, don't hesitate to experiment to find the timing that works best for you. With PER4M or AMP3D pre-workouts, simply mix one scoop with water before exercising!
Using pre-workout effectively involves not only following the recommended dosage but also choosing the right type for you. The market offers a wide range of options, from ready-to-drink beverages to different powdered formulas.
For the on-the-go gym enthusiast, a ready to drink protein energy water might be ideal. This option contains natural caffeine and allows you to get up to 15.5 grams of protein per serving—making it a convenient way to boost energy while adding extra protein without feeling bloated before training.
Pre-workout fanatics may prefer a stronger option like the PER4M pouch, which is dosed with 17 ingredients for an advanced pre-training edge. Meanwhile, other enthusiasts looking to enhance their focus and achieve a strong mind-muscle connection will love AMP3D, formulated with 13 ingredients to make workouts intense and invigorating!
Frequently Asked Questions
- What Are the Potential Side Effects and Precautions?
Common side effects of pre-workout supplements may include heart palpitations, headaches, anxiety, nervousness, digestive issues, sleep disturbances, and increased blood pressure. To minimise these risks, it’s crucial to follow the usage guidelines and not exceed the recommended dosage. Consulting a doctor before taking these supplements is advisable, especially if you have underlying medical conditions or are currently on other medications.
- Can Anyone Use Pre-Workout?
If you have any contraindications, such as high blood pressure or heart conditions, it's best to avoid using any type of pre-workout and consult your GP first. Additionally, we do not recommend pre-workouts for breastfeeding women.
- Can I consume Pre-workout without water?
If you dare… You may experience some throat irritation, stomach burns, or bloating. Just make sure the formula is safe to be consumed without water, as some amino acids need to be taken with water for proper absorption.
- Which Pre-Workout is Best between PER4M and AMP3D
Both options are solid choices. PER4M is formulated with the modern athlete in mind and features dairy-free and gluten-free components, making it perfect for those with dietary sensitivities or anyone seeking a cleaner pre-workout option.
AMP3D, on the other hand, is ideal for those looking for a great pump without the high-stim jitters. It stimulates natural energy production and enhances the mind-muscle connection, allowing you to train longer. Additionally, it includes brain-boosting ingredients like L-Tyrosine and Alpha GPC to improve clarity and focus.
Why not try both and see if you need to stack them or determine which one is the best fit for you.