Let's face it, dragging yourself to the gym some days can feel like climbing Mount Everest in jandals. That's where pre-workouts come in, those magical little (or sometimes not-so-little) tubs promising to transform you into a gym-dominating machine.
But with a dizzying array of options and enough caffeine to power a small city, navigating the pre-workout world can be confusing. Let us help you! This guide will be your one-stop shop for understanding pre-workouts, their benefits, how to choose the right one, and most importantly, how to use them to get the most out of your workouts!
What is a Pre-Workout?
Think of pre-workouts as your workout's hype man. They're typically powder or capsule supplements designed to be taken 15-60 minutes before exercise. They are packed with various ingredients to boost your energy, focus, endurance, and even muscle pumps.
Benefits of Pre-Workouts:
Enhanced Energy: Pre-workouts often contain caffeine, the OG energy booster (think jittery coffee runs, but hopefully less of the jitters). This can help you feel more awake, focused, and ready to tackle your workout.
Improved Endurance: Some pre-workouts include ingredients like beta-alanine, which can help buffer lactic acid build-up, the nasty stuff that contributes to muscle fatigue. Insert sweaty high five emoji here for longer, stronger workouts.
Muscle Pumps and Power: Certain pre-workouts contain ingredients like L-citrulline malate and creatine, which can improve blood flow and potentially enhance muscle pumps and power output during your lifts.
Sharper Focus: Some pre-workouts include ingredients like L-tyrosine, which may support mental focus and alertness, helping you stay dialled in during your workout.
Choosing the Right Pre-Workout:
With countless pre-workouts on the market, picking the perfect one can feel overwhelming. Here's a breakdown to help you navigate the options:
Caffeine Strength: This is a big one! Pre-workouts come with a wide range of caffeine content, generally falling into three categories:
Extreme High Caffeine (over 300mg): Tread carefully here! This amount of caffeine can be dangerous for some people and lead to jitters, anxiety, and even heart palpitations. Start with a low dose and assess your tolerance before diving headfirst into a supercharged pre-workout.
Medium Strength Caffeine (150-300mg): This is a more common range for pre-workouts and a good starting point for most people. It offers a noticeable energy boost without the potential downsides of an extreme dose.
Low Stimulation Caffeine (under 100mg): If you're sensitive to caffeine or prefer a more subtle pick-me-up, there are low-stim pre-workouts available. These might focus on other ingredients for boosting performance.
Your Fitness Goals: Are you aiming for peak muscle growth? Enhanced endurance for cardio sessions? Or simply a little extra pep in your step? Different pre-workouts cater to specific goals. Look for formulas with ingredients that align with your workout aspirations.
Dietary Restrictions: Vegan? Gluten-free? Many pre-workouts are formulated with these considerations in mind. Check the label for ingredients that might not suit your dietary needs.
Pre-Workout Usage Tips:
Start Low, Go Slow: Especially if you're new to pre-workouts, begin with a half dose to gauge your tolerance.
Hydration is Key: Pre-workouts can sometimes have a diuretic effect, meaning they make you pee more. Make sure you're well-hydrated before, during, and after your workout.
Read the Label: Pay close attention to the ingredients, dosage instructions, and any warnings.
Listen to Your Body: If you experience any negative side effects, stop using the pre-workout and consult a doctor.
Remember: Pre-workouts are a tool, not magic. They can enhance your performance, but they won't magically turn you into a superhero (though that would be pretty awesome). A balanced diet, proper sleep, and a well-designed workout plan are still crucial for optimal results.
Top 3 Pre Workouts:
Stack3d by Anabolix Nutrition
- Anabolix's Strongest Pre Workout
- Fully stacked formula
- Ultimate focus and determination
- Packs a punch and lasts all day
- Added support for easier absorption and digestive support
- Smash your PBs
- Support your general health and wellbeing
- Incredible taste
ABE (All Black Everything) by Applied Nutrition
- Unleash explosive energy that will elevate your performance during high-intensity exercise
- Help your body fight off fatigue so you can smash through your workout
- Increase your mental focus and clarity keeping you in the zone
- Consume B vitamins that support healthy red blood cell production and a healthy nervous system
Gold Standard Pre Workout by Optimum Nutrition
- Tick of approval for performance, focus and energy
- Contains premium and proven ingredients
- 3g of creatine monohydrate to support overall performance
- Banned substance tested in accordance with the Informed Choice certification
- 175mg of caffeine to help fuel your mind and body to train at the highest level
- 1.5 grams of beta alanine to help support enhanced endurance
- A range of delicious flavours
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