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Pre-workout supplements have been in the bodybuilding and fitness industry for about the last 40 years. The first known pre-workout was called Ultimate Orange and contained a large amount of ephedra that gave the users a major stimulant boost for their workout. Ephedra has now been banned by the FDA and is no longer used in pre-workout products. Since then, many more pre-workout products have been introduced to the market. In this article, we are going to go over the benefits of pre-workout supplements and how you can best use them to your advantage.

What is pre-workout?

Pre-workouts are a blend of different supplements that are designed to improve your performance in the gym. They can provide more energy and improve stamina, as well as increase blood flow and give you a good pump. Certain pre-workouts can also directly help in building muscle. All pre-workout products are different and no products contain exactly the same thing. It is important to read the label on the pre-workout product you are interested in so you have a better idea of what you are getting. Some pre-workout products contain proprietary blends which means they don’t disclose how much of an ingredient they used. Even proprietary blends should still list what ingredients are included in the product.

Nitrosurge Pre-Workout
Click here to read our review.

What is in pre-workout?

Pre-workout is a blend of different supplements designed to maximize your efficiency in the gym. The most common ingredients found in pre-workout are caffeine, creatine, and beta-alanine. In this article we are going to list more of the common ingredients and what they actually do when you take it.

  • Caffeine – Caffeine is a central nervous system stimulant and is one of the world’s most widely consumed psychoactive drugs. Caffeine works by stimulating your brain and keeping you alert and giving you energy. But be careful because too much caffeine can cause unwanted side effects such as trouble sleeping, anxiety, restlessness, and headaches. Be sure to check the label of your pre workout so you know how much caffeine you are consuming. (Upto 400mg of caffeine is considered safe for daily usage)
  • Creatine – Creatine is one of the best supplements for improving athletic performance. Many studies have shown that creatine can increase strength and muscle mass as well as athletic performance. It is one of the most studied supplements and has a great safety profile with little side effects. (5 grams of creatine is what most people take per day. Some people will take up to 20 grams per day to load creatine for 5-7 days then fall back to 5 grams per day. For more on creatine loading, click here.)
  • Beta-alanine – Have you ever experienced that tingling sensation after taking a pre-workout? That is caused by beta-alanine. Beta-alanine is a non-essential amino acid that has been shown to increase your time to exhaustion which means that it helps you exercise for longer without getting tired. It is especially helpful during high-intensity exercising. The only side effect usually reported is paraesthesia which is the tingling sensation you feel on your skin.
  • Citrulline – Everyone loves to get a good pump when they are in the gym right? Citrulline can help get a better pump. This Amino acid is converted to L-arginine in the body which helps to improve blood flow. It does this by creating nitric oxide, which is a gas that helps to dilate blood vessels. Dilated blood vessels means more blood flow to the muscles which means a better pump!
  • BCAA’s (branched chain amino acids) – BCAA’s are a group of three essential amino acids: valine, leucine, and isoleucine. BCAA’s help to increase muscle growth and boost exercise performance.
Prosupps Dr. Jekyll Pre workout
Click here to read our review.

Why take pre-workout?

A good pre-workout should do three things for you: 1st, It should provide energy for you. 2Nd, it should help to give you a nice pump when you work out. And 3rd, it should help to increase muscle growth. How does it do this? Caffeine is typically the main source of energy. This helps to increase performance in the gym. Citrulline will typically be the main source of pump. Citrulline helps to increase blood flow to the muscles which leads to a bigger pump. Creatine will help with muscle growth. Taken once a day, creatine has been proven to increase muscle mass.

A pre-workout added to your regular fitness stack is a great benefit. If you are sensitive to caffeine or just don’t like caffeine, there are pre-workouts on the market that are caffeine free. These won’t help so much with energy, but will still help with the pump and muscle growth. You have many different options when it comes to what pre-workout to take. So make sure you always check the label so that you know what you are getting. Good luck and if you want to check out the pre-workouts that we have reviewed, click here.