What Does Pre Workout Do?

Taking pre-workout supplements, or pre-workouts, before exercise helps increase your endurance, focus, and energy. You’ve seen people taking pre-workout drinks or pouring a powder straight into their mouths before they hit the gym floor.

Before deciding to get in on the pre-workout trend, you’ll want to know how to do it smartly and safely. 

That’s why we have this one-stop pre-workout guide with everything from a sports nutritionist’s opinion to the benefits and cons of supplementing your nutrition with this pick-me-up.

But what is a pre-workout? What does a pre-workout do? Are there benefits of using the supplements? How do pre-workouts help you achieve your goals?

If you’ve ever asked these questions, read on to find out more about pre-workouts.

What Pre Workout Supplements Are and What They Do

It’s not all the time you’ll turn up to each workout feeling 100%. Sometimes, you’ll step into the gym feeling unmotivated, lethargic, and tired. If this is familiar, the best pre-workout might be all you need to ease the training lull.

A pre-workout is any supplement that claims to boost your workout performance. However, each exercise and supplement nutrition brand on the market boasts a unique formula. No two tubs will have the same ingredients.

A study of different pre-workout supplements shows half of the ingredients are part of what they call a “proprietary blend,” so they do not show the ingredient amounts. (1)

The supplements can help fight fatigue, weakness, and low energy so you can exercise for longer and harder. Pre-workouts come in various formats—from pills to shakes, to meals, and more—but they help boost your energy levels and increase focus.

Another study reports that combining pre-workout supplements with High-Intensity Interval Training (HIIT) workouts may help increase your training volume and lean body mass. These supplements also speed up how moderately training recreational athletes lose body fat. (2)

You need to mix most pre-workout supplements with a drink at least 30 minutes before exercising. The supply of extra carbohydrates and glucose to your body helps elevate blood sugar levels and give you extra energy. 

So, pre-workouts are more energizing than a black coffee, espresso shot, or a banana!

Common Pre Workout Ingredients

Before exploring the benefits and specific ways pre-workout supplements may help you reach your fitness goals, what is in the typical product?

Here are some of the most common ingredients in high-quality supplements.

Caffeine

Caffeine is a stimulant that helps increase energy by binding to adenosine receptors. Adenosine is a critical neurotransmitter of the sleep-wake cycle. You feel sleepier when the levels are high. 

Caffeine stops this from occurring, so you stay energized and alert while training. However, there are caffeine-free supplements on the market.

TeaCrine

The patented TeaCrine compound is in many pre-workout supplements. This compound helps increase endurance and energy, mental clarity, and exercise performance. TeaCrine works with caffeine, but it’s not a stimulant so you won’t get a crash, anxiety, or other unpleasant side effects. (3)

Creatine

The kidneys, pancreas, and liver produce creatine. In supplement form, the compound increases the body’s natural supply of phosphocreatine. Your body uses phosphocreatine to produce Adenosine Triphosphate (ATP) for extra energy while increasing stamina.

L-Theanine

The amino acid l-theanine is in tea leaves and offers a calming yet not sedating effect. We consume the amino acid with caffeine, so you’re focused without anxiety or jitters.

L-Citrulline

The compound helps support your body’s nitric oxide production. Nitric oxide helps the arteries relax for better blood flow and better oxygen and nutrient delivery to muscles.

Nitrosigine

Nitrosigine is a patented non-stimulant compound that helps increase blood flow to your muscles. The compound also helps increase energy—without a crash or jitters—while improving focus. (4)

Beta-Alanine

Your liver produces the amino acid beta-alanine. A pre-workout product that causes a tingly feeling likely has the amino acid.

Apart from the tingling sensation, beta-alanine also works with caffeine to help you avoid exercise fatigue for improved endurance and athletic performance.

Vitamin D

1,000 to 2,000 IU of Vitamin D may help improve recovery from hardcore workouts and support cardiovascular fitness.

Beetroot

Beetroot extract in pre-workout lets you take endurance to the next level and improves muscle pump for strength training.

Magnesium

The recommended daily dose for magnesium is 310 to 420 milligrams, supporting muscle contractions and growth. (5) 

Benefits of Pre Workout supplements

Pre-workout supplements offer several benefits. You can use the supplements to enhance stamina and improve endurance or even build muscle and strength.

Here’s a breakdown of these according to the multiple pre-workout benefits.

For Muscle Gain

We’ve seen that the principal ingredients in pre-workout supplements are amino acids. A high concentration of essential amino acids helps with muscle protein synthesis directly. 

Branched-Chain Amino Acids (BCAAs) also bypass the digestive system and are immediately available for muscle building. The result is healthy weight gain.

Enhance Strength

Pre-workouts also help fortify the metabolism for increased strength while working out and help increase the length. Creatine in the products enhances the body’s energy, enhancing your endurance, lean muscle mass, and strength.

Nitrate in some supplements allows the body to carry nutrients, including amino acids, to the muscles. The result is improved strength while exerting yourself. Nitrate also feeds muscles performance nutrients.

Boost Your Endurance

Endurance boosting involves removing mechanisms that may cause fatigue. A pre-workout supplement contains caffeine for a motivation and endurance charge during intense workouts.

A big stumbling block for endurance is muscle fatigue because of a buildup of acids in the muscles. Pre-workouts have beta-alanine, which helps eliminate acids from the muscles and helps you push hard for longer.

However, strenuous and prolonged exercise can increase insulin sensitivity for up to 48 hours. Diabetics using insulin are at increased risk of hypoglycemia after exercise without adjusting insulin doses.

Sodium bicarbonate in pre-workouts also helps reduce lactic acid buildup. Some products have l-theanine, which inhibits some caffeine effects that cause anxiety.

Improve Mood

There are days you don’t feel like working out. Perhaps you’re stressed out, a little down, or tired.

Without a pre-workout, you’re more likely to take a step back and choose to watch Netflix during those dark days. A scoop of supplement powder can give you an energy and mood boost.

The boost makes it easy to step into the gym. A bonus is that you’ll enjoy the natural mood-boosting chemicals (endorphins) that come with exercising.

Faster Weight Loss

If combating body weight gain is a major goal, pre-workouts in combination with a calorie deficit and regular exercising will help. Pre-workouts increase the heart rate, so it’s easier to burn more calories and lose weight while exercising. The supplements are also appetite suppressants that help you avoid giving in to cravings.

Better Pumping

Nitrosigine in pre-workout products helps improve blood flow for better pumps. It’s not about the aesthetics only, the compound also gives you the increased muscle mass appearance!

Increasing blood flow also ensures more nutrients and oxygen gets into your muscles during and after workouts. The result is better post-workout hydration recovery.

How a Pre Workout Supplement Works

A pre-workout provides physiological effects from several angles simultaneously.

First, the supplements stimulate your nervous system by increasing energy levels and improving your motivation. After all, the goal of any intense workout is to boost energy levels to go on and stay motivated from the start.

Second, an excellent pre-workout supplement increases the flow of blood, nutrients, and oxygen.

An addition of BCAAs and creatine monohydrate sends the critical building blocks for increasing muscle protein synthesis and weight loss.

Beta-alanine in the supplements helps reduce muscle fatigue and soreness that are likely to slow you down.

Sugars in the products offer more energy for elemental metabolic reactions to sustain high energy exertion and build muscle strength.

When to Take Pre Workouts for the Best Results

You’ll gain the best results from the supplement when you take it within 30 minutes of each workout. The time frame is optimal for caffeine to reach its peak effectiveness.

Further, half an hour gives the ingredients enough time to get into the bloodstream and take effect.

You may feel some caffeine effects almost instantly. However, other ingredients in your pre-workout need more time to work.

Make sure that you don’t take pre-workouts with caffeine too late in the day. Caffeine has a half-life of five hours, so you’ll feel some effects and even have 50% of the compound in the system for about five hours. (6)

Because of the long half-life, those who exercise late afternoon or evening are likely to experience sleep problems if they consume a caffeine-containing pre-workout.

However, everybody metabolizes caffeine differently. Some people won’t experience any issues, while others need to cut off their intake early.

Side Effects of Pre Workouts

Research shows that consuming pre-workout is safe and does not cause medical issues for many people. However, some individuals may experience side effects. (7)

A little over half of the people who consume pre-workouts regularly may have side effects such as heart abnormalities, skin reactions, and nausea. But these side effects are because of consuming more than the recommended serving. (8)

Taking too much pre-workout supplement can also cause changes in blood sugar. Always consult your doctor if you have concerns about your blood glucose levels.

All stimulants, including coffee, increase your blood pressure. The problem is worse if you already have high blood pressure issues you’re unaware of. For this reason, it’s recommended you consult a doctor before using any pre-workout product.

Common side effects of ingredients in a pre-workout include:

• Caffeine—Lack of sleep, anxiety, fast heart rate, and headaches
• Niacin—Small blood vessels dilate
• Beta-alanine—Paraesthesia (tingling sensation)
• Creatine—Increased water retention and bloating which may cause weight gain

How to Reduce the Side Effects

Always follow the recommended dose on the product packaging or label. You can also lower the dosage or split it into multiple small amounts.

People experiencing digesting problems after consuming a pre-workout should get a product that doesn’t contain sodium bicarbonate and caffeine.

Other tips include:

• Eat a meal at least two hours after a workout
• Stay hydrated before, during, and after a workout
• Eat snacks containing protein and carbohydrates before a workout
• Eat a balanced meal with protein after the workout
• Watch out for blood pressure changes when using the supplement

Factors to Consider When Choosing a Pre Workout Supplement

All pre-workouts are not the same.

Here are five factors to consider to choose the best pre-workout supplement for you.

Your Workouts

There are sessions for building endurance, increasing your VO2 max, or light cardio workouts. You also may have times when you’re trying to achieve your 1-rep maximum goal.

You need a pre-workout that may or does not have caffeine in it, depending on your workout plan. Also, avoid products with too many sugars or carbs when you’re in the cutting cycle of muscle mass-building programs.

Choose a pre-workout that supports muscle growth and increases testosterone levels if you are building mass and healthy weight gain.

Check the Ingredients

The best pre-workout brands are transparent about the ingredients.

Many manufacturers have mysterious proprietary blends or fillers, which may be dangerous for your health and put you at risk of taking in banned substances. The best products list the top ingredients and are third-party tested for quality and safety.

Impact on Diet

Most pre-workout products have sugar for taste. The sugar is fine, but you need to watch your sugar intake because the calories will add up fast and make you gain weight.

Make sure the pre-workout doesn’t contain unnecessary calories and sugar if you’re looking to lose weight. Also, check in with your vegan or vegetarian diet so the supplement doesn’t clash with it.

Proven Results

Marketing messages are excellent, but what are the results you’ll get?

Check the label and list of ingredients for scientifically proven compounds that boost muscle growth, prevent fat gain, and help improve exercise performance.

Compounds to Avoid

The last thing to consider is unknown or harmful components.

Avoid supplements that come with proprietary blends or contain complicated chemical substances you can’t trace to scientific studies for proven effectiveness.

Remember to consult with a doctor before you start any pre-workout, especially if you have a history or concerns of heart issues. It’s best to get your body used to a pre-workout gradually and adhere to the recommended serving sizes to monitor for sensitivity to some ingredients.

Reach Your Goals

Pre-workouts can help you reach your goals in many ways; from better muscle pumps and faster fat loss to increased stamina and energy.

If you’re on the fence about trying the supplement, a review of what a pre-workout does will help you make the best decision possible. However, quality matters when you’re using pre-workout or any other supplement.

All you need to do to get started is choose a pre-workout supplement that best suits your requirements.

Scientific References:

1. https://pubmed.ncbi.nlm.nih.gov/30678328/

2. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-10

3. https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0287-6

4. https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00343-y

5. https://www.webmd.com/diet/supplement-guide-magnesium

6. https://www.ncbi.nlm.nih.gov/books/NBK223808/#:~:text=The%20mean%20half-life%20of,et%20al.,%201989)

7. https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0159-2

8. https://www.mdpi.com/2072-6643/11/4/855/htm