What is Pre-Workout and how does it work?

You enter the gym, feeling a slight dip in energy, but you have one goal in mind – to give it your all. You prepare your equipment, start your warm-up, but suddenly you feel like something is missing… Is it motivation? Or maybe fatigue after a long day of work? To prevent such situations, a pre-workout supplement comes to the rescue – a product that, for many, has become an essential part of their workout routine. But, is pre-workout really a miracle cure for workouts?

So, what are pre-workout supplements?

Pre-workouts are specially formulated blends of active ingredients designed to enhance workout performance by:

• Boosting physical exertion,
• Improving physical endurance,
• Increasing energy levels,
• Enhancing concentration and motivation,
• Reducing fatigue during intense exercise.

These supplements are usually taken about 20-30 minutes before a workout, allowing for quick absorption and action during training. Pre-workouts come in various forms – powders, capsules, or liquids. However, the key to their effectiveness lies in the carefully selected active ingredients.

Pre-workout ingredients – what do you need to know?

The composition of a pre-workout is the key to understanding its effectiveness. Each component plays a specific role in improving the body's performance during training. Here are the most important ingredients to watch out for:

1. Caffeine

   
   Caffeine is a popular component of pre-workouts because it improves focus, increases energy levels, and reduces feelings of fatigue. Although caffeine is sometimes associated with overstimulation or "jitters," when paired with other ingredients like taurine, it can have a more balanced effect. In such combinations, the supplement boosts energy, enhances focus, and minimizes potential side effects. Studies also show that caffeine combined with L-theanine can improve concentration and cognitive functions without causing excessive stimulation.[1] Additionally, the combination of caffeine, L-theanine, and tyrosine may further support exercise performance.

2. B Vitamins

   
   B vitamins, such as B6 and B12, are essential for proper energy metabolism. They play a role in converting food into energy, helping to maintain high performance during training. They also aid in reducing fatigue, which is crucial during prolonged training sessions. [2]

3. Citrulline

   
   Citrulline is an amino acid that increases nitric oxide production, improving blood flow to muscles, enhancing oxygenation, and nutrient delivery. Citrulline malate (a combination of citrulline and malic acid) further supports energy production in cells, effectively improving endurance during exercise.[3]

4. Creatine

   
   Commonly used in pre-workouts and other sports supplements, creatine supports the synthesis of ATP (adenosine triphosphate), the primary energy source for muscles. Supplementing with creatine increases strength and muscle mass, allowing for more intense workouts.[4]

5. Beta-Alanine

   
   An amino acid that helps increase carnosine levels in muscles. This allows the body to endure intense exercise longer and reduces the sensation of fatigue. Beta-alanine helps delay the burning sensation in muscles, enabling longer sets of exercises.[5] 

How do pre-workouts actually work?

Pre-workouts mainly work by boosting energy, improving focus, and enhancing physical endurance during training. Key ingredients typically include stimulants, such as caffeine, which stimulates the central nervous system, resulting in increased energy levels and reduced fatigue. Amino acids like beta-alanine help delay muscle fatigue by buffering lactic acid buildup. Combined with citrulline, which increases nitric oxide production, these supplements improve blood flow to the muscles, enhancing their nourishment and slowing down catabolic processes during workouts.

In addition to their direct impact on physical performance, pre-workouts also support cognitive functions. Ingredients like tyrosine and L-theanine synergize with caffeine to improve focus during intense effort. Additional substances, such as botanical extracts, can act as adaptogens, helping the body cope with physical and mental stress, which is key to maintaining peak performance for longer.

Are pre-workouts for everyone?

Although pre-workouts have many benefits, they are not suitable for everyone. People sensitive to caffeine or other stimulants should be cautious about dosages and opt for supplements with lower concentrations of these ingredients or stimulant-free pre-workouts. Pre-workouts are also not recommended for people with cardiovascular conditions, children, pregnant or breastfeeding women. Additionally, pre-workouts should not be used as a substitute for a healthy diet or adequate rest. They should be seen as a workout aid, not a replacement for a balanced lifestyle.

Choosing the best pre-workout

When choosing a pre-workout, you must consider your goals, taste preferences, and any limitations, such as cardiovascular conditions or high sensitivity to caffeine. It’s also important to factor in the duration of the supplement’s effects, opting for products that provide steady support throughout the workout. An example is Skill Pre-Workout with it’s NO-CRASH formula, available in four flavors to suit different tastes. With extended-release caffeine, this product provides sustained stimulation, eliminating the risk of a sudden energy crash post-workout, making it an ideal choice for those seeking consistent support.

Source:

[1] https://pubmed.ncbi.nlm.nih.gov/18681988/ 

[2] https://www.mdpi.com/2072-6643/12/1/228 

[3] https://pubmed.ncbi.nlm.nih.gov/20386132/ 

[4] https://pubmed.ncbi.nlm.nih.gov/12945830/ 

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/