How should you take pre-workout supplements?

Pre-workout supplements can be a great help in achieving our goals, but how should you take them?

In this article, we explain how to use pre-workout supplements and the variables related to your goals. Remember that sports nutrition applies to any discipline, whether strength, power, or endurance sports.

On the other hand, an athlete may be a beginner, novice, or professional, and depending on their level and sporting discipline, one product may differ from another, as may its effectiveness.

Therefore, the guidelines should never be generalized, whether regarding dosage or how to take them. Ultimately, each person can experiment with the help of a nutritionist or trainer, tracking what works for them and how best to take it without straying from the parameters of pre-workout nutrition.

What are pre-workout supplements?

Pre-workout supplements, sometimes called pre-training supplements, are multi-ingredient dietary formulas designed to increase energy and sports performance.

In general, they are powdered substances that are mixed with water and consumed before exercise.

Although countless formulas exist, there is little consistency in terms of ingredients and dosage. Amino acids, beta-alanine, caffeine, creatine, and artificial sweeteners are often included, but their quantities vary widely depending on the brand.

There is no doubt that the quality or purity of some products depends on their manufacturing, and this is where renowned brands position their products for various goals.

What do pre-workout supplements contain?

Pre-workout supplements fulfill the important objective of increasing our sports performance during the training session through the following actions:

• Delay the onset of fatigue
• Increase concentration
• Improve nutrient transport
• Increase vitality and energy

The action of pre-workout supplements can be decisive in achieving our goals, since greater performance also means greater stimulus and therefore facilitates the process of muscle hypertrophy, provided that nutrition and rest are adequate.

Despite the benefits these supplements provide, it is not advisable to make taking them a habit because of the substances they contain:

• Central Nervous System stimulants: The star ingredient in this group would be caffeine, which, in addition to increasing alertness, can delay the perception of fatigue.
• Concentration boosters: For example, ginseng would act in this way, enhancing neural connections and allowing for better concentration.
• Performance enhancers: This group includes a set of specific amino acids capable of promoting the use of lactic acid for energy and stimulating the release of nitric oxide, thereby increasing vasodilation and nourishment of muscle tissue.

What ingredients should you avoid?

Although pre-workout supplements are generally safe, they are not completely risk-free.

If you are considering adding them to your nutrition program, be sure to first consider their potential drawbacks.

Artificial sweeteners and sugar alcohols:

• Some brands often contain excessive amounts of artificial sweeteners or sugar alcohols.
• Although these ingredients improve flavor without adding calories, some sweeteners can cause intestinal discomfort and distress.
• In particular, high consumption of sugar alcohols can trigger uncomfortable symptoms such as gas, bloating, and diarrhea, all of which can interrupt your workout.

Some people report a similar digestive response when consuming certain artificial sweeteners such as sucralose. However, these symptoms have not been scientifically proven.

Excess caffeine:

• The main energy-boosting ingredient in most pre-workout supplements is caffeine.
• Excessive intake of this stimulant can cause side effects such as increased blood pressure, sleep problems, and stress.

Individual servings of most of them contain as much caffeine as you would get from 1 or 2 cups (240 to 475 ml) of coffee, but if you also consume it from other sources throughout the day, you may accidentally overdo it.

Untested and uncertified formulas:

• If the safety and quality of supplements are compromised, you may unknowingly consume banned substances or dangerous amounts of certain compounds.
• To ensure safety, you should buy products that have been third-party tested or that are from a recognized brand that guarantees their safe use.

What are the benefits of pre-workout supplements?

• Improved Performance: research published in the Journal of the International Society of Sports Nutrition concluded that pre-workout supplements “show promise as an ergogenic aid for active individuals” or, in other words, improve the performance of people who work themselves to the limit at the gym [1].
• Greater concentration and focus: because it is packed with caffeine, it improves cognition. Research published in the Journal of Alzheimer’s Disease found that caffeine affects people's alertness, mood, and concentration, so it is worth considering [2].
• Reduces fatigue: A major Spanish study found that adding citrulline to a pre-workout could result in up to 53% more bench press repetitions in a workout. Another study found that this compound enabled cyclists to travel 12% farther before reaching exhaustion [3].

There is no doubt that there are many studies, but one that can make their benefits clear is one published in the Journal of the International Society of Sports Nutrition.

This study reported that combining their use with HIIT workouts resulted in significant increases in VO2 max, training volume, and lean body mass, as well as accelerating the rate at which moderately trained recreational athletes lose body fat [4].

How many types of pre-workout supplements are there?

Here are two options: products with stimulants and without stimulants. To choose between them, you need to consider some pros and cons of each so that you can select the best option to boost your Performance with the weights.

The main difference when taking stimulant and non-stimulant pre-workout supplements is caffeine.

In most stimulant-containing pre-workouts, caffeine is the ingredient responsible for giving you energy, but we’ve already talked a lot about it and its effects.

• It provides energy by blocking adenosine receptors in the brain, which keeps levels of the neurotransmitter adenosine low.
• Since high adenosine levels are responsible for feelings of sleepiness, blocking those receptors keeps you energized and alert.

While non-stimulant pre-workouts can still provide you with the energy you need, they do not contain caffeine or another stimulating herb as an aid.

However, they increase alertness and focus with the help of other ingredients that improve blood flow, such as beta-alanine, theacrine, and nitrosigine.

Who should use a stimulant-containing pre-workout?

Using a stimulant-containing pre-workout supplement is the right choice in some cases. In any case, you’ll see better results when you use a product containing caffeine if:

You prefer to train in the morning:

• You like to train in the morning, but you have trouble getting out of bed to go to the gym and don’t feel as alert as you’d like.
• However, thanks to caffeine’s adenosine-blocking effects, you can combat that feeling of lethargy and feel ready to conquer the day.

You metabolize caffeine quickly:

• While it’s true that stimulant-containing supplements are better for training in the morning, you should keep in mind that caffeine has a half-life of approximately 5 hours, which means that about 50% of it will still be circulating in your system 5 hours after you consume it.
• For this reason, many people can’t take this type of pre-workout late in the afternoon or at night, as it causes sleep problems when bedtime arrives.
• However, some people metabolize caffeine more efficiently because their bodies process it faster than others. If you’re one of them, you can take advantage of its effects later in the day or consume more of it without affecting your nighttime rest.

Your goal is to lose fat:

• If you want to lose fat, taking a stimulant-containing pre-workout supplement can help you see results faster because caffeine has properties that help burn fat and stimulate the metabolism.
• Some also contain other ingredients, such as yohimbine, which blocks certain receptors in fat cells to help you burn fat and lose weight more efficiently.

Who should use a non-stimulant pre-workout?

In contrast, you can also use a stimulant-free product before training, especially if you fall into one of the following categories:

You prefer to train in the afternoon or evening:

• If you exercise in the afternoon or evening, it is probably better to use this type of supplement, which will not affect your sleep.

You metabolize caffeine slowly:

If you are a slow metabolizer or sensitive to caffeine, you may experience some side effects when consuming it, especially in large amounts:

• Headaches.
• Anxiety/nervousness.
• Restlessness/shaking.
• Nausea/dizziness.

If you experience any of them, you should know what causes them, but it is probably due to high caffeine intake.

Can stimulants and non-stimulants be combined?

What is most interesting is that you do not have to use one or the other exclusively, because it is common practice to mix both types in a pre-workout drink.

This combination has some benefits for your workout, including:

Fewer caffeine effects:

·       When you mix stimulant and non-stimulant drinks before your workout, you may experience a little energy from the caffeine, but not so much that it causes side effects (headaches or shaking).

·       By reducing caffeine, you can also minimize the likelihood of sleep problems after training in the afternoon or evening.

Better pumps:

• Non-stimulant pre-workouts usually contain ingredients such as beta-alanine and Nitrosigine that increase blood flow.
• This effect produces massive pumps during and after your workout, while also providing more energy and faster recovery, thanks to a greater amount of nutrients and oxygen reaching your muscles.

Longer product shelf life:

• If you want to extend the shelf life of your supplements, try mixing them, because when you divide each serving in half, you can make them last longer and will not have to replace them as often.

How to compare pre-workout supplements?

If you decide to use a stimulant or non-stimulant pre-workout, there are some things you should consider when comparing different products, including the following factors:

Calories and carbohydrates:

• Because supplements, both stimulant and non-stimulant, do not contain carbohydrates or calories, you should verify the amounts of these nutrients before taking them, especially if you are trying to lose fat and following a sports diet.

Product testing:

• It is important to consider the quality of supplements to avoid ingesting ingredients that may be prohibited in competitions or potentially harmful.
• To do this, you should know what testing process it undergoes before reaching your hands. Remember that many products with certifications may be certified but do not guarantee a certain level of quality.

Customer Reviews:

• Take some time to research what other athletes say about the pre-workout supplement you are considering taking.
• This will give you an idea of what the product is like and help you avoid making the wrong choice.

How long does a pre-workout supplement take to take effect?

When you begin your workout, you want to give it your all. You do not want to wait for your supplement to take effect, so it is worth finding the ideal time to take it.

For most people, the ideal time to take it is about 30 minutes to an hour beforehand. This should give the supplement enough time to enter your bloodstream and take effect before your training session.

One thing to consider, however, is caffeine’s “half-life”; generally, caffeine has a half-life of around three to seven hours after ingestion. So, if you are used to training late, you should take only half the recommended dose or switch to a stimulant-free alternative.

Why should we limit our use of pre-workout supplements?

The best way to take pre-workout supplements is to use them sporadically. But why? We have seen that these supplements act as central nervous system stimulants and bring our bodies to a state of maximum alertness.

This occurs because the ingredients contained in this type of supplement increase the release of adrenaline, thereby increasing respiratory and heart rates, blood pressure, and overall alertness.

Thanks to this mechanism of action, we improve performance, strength, and endurance, but it also places significant strain on our bodies.

Furthermore, if we abuse this type of product, it progressively loses effectiveness because our bodies eventually develop a tolerance to it.

Solution? Cycle their use.

Continued use of pre-workout supplements will place significant strain on our bodies, leading to an increasing need to raise the dose, which will lead us into a vicious and dangerous cycle.

If you want to take them properly, it is best to reserve their use for days of maximum exertion—that is, days when stress and fatigue overwhelm you, you have had an excessive workload, but do not want to miss your workout. Therefore, these types of products will help you feel the energy needed to give your best.

What are the best pre-workout supplements?

Taking the pre-workout supplement ranking into account, we could give you an idea of which ones are the most popular and how to take them according to your goals.

KONGESTION PREWORKOUT – 320G:

It is one of the best pre-workout supplements available today. The Kongestion Preworkout designed by MM Supplements will take you to another level, with more energy, performance, and muscle pumps when you train hard.

NEW NO-XPLODE – 650G DE BSN:

BSN has also delivered, and one of its flagship products enters our list of the most popular products containing 100% caffeine. When purchasing it, we considered its effectiveness and, of course, everything that a prestigious brand committed to quality provides.

C4 ORIGINAL – 390G DE CELLUCOR:

Thanks to its capabilities, the brand's star product ranks among the pre-workout supplement ranking and pre-workouts because it is one of the most popular in the segment, especially as it is unrivaled in providing strength, energy, endurance, and even muscle regeneration, which is essential for achieving results.

ADDICT PRE – 400G DE IRONADDICTLABS:

Another product featured in the pre-workout supplement ranking, among pre-workouts that add more energy, concentration, and endurance to your body, while also increasing vascularity, is this supplement. Undoubtedly, its advanced formula has made it popular among amateur and professional athletes, especially because it delivers more than optimal performance when taken.

Conclusions

Now you know how to take pre-workout supplements; it is time to obtain all their benefits, from providing energy, focus, and concentration to increasing strength, reducing fatigue, and helping regenerate tissue from the very beginning of a session.

These types of products may contain stimulant or non-stimulant ingredients; however, many athletes combine them to achieve the effect they need during their training sessions or competitions.

In any case, keep the period of use in mind, since, especially because of their stimulant content, you can cycle them to avoid dependence or tolerance as you progress, both physically and athletically.

To finish, we would like you to watch a video that explains everything about pre-workout supplements.