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We earn a commission for products purchased through some links in this article. What Is Pre-Workout and Should You Be Using It? Don’t believe in the power of pre-workout? Still, if you decide to get in on the pre-workout action yourself, you’ll want to know how to do it safely and smartly. That’s why we’ve created a one-stop guide to the best pre-workout supplements that includes everything from a professional sports nutritionist’s opinion to the pros and cons of supplementing your nutrition with lifters’ favourite pick-me-up.
You’ll also find a guide to the products that can give you a natural pre-workout boost as well as the best pre-workout supplements money can buy, as tested by the Men’s Health Lab. Consider this article your pre pre-workout. For many, pre-workout supplements are usually mixed with a drink and taken around 30 minutes before the beginning of a workout. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
What’s in My Pre-Workout and Is It Safe? But it pays to read the ingredients label before you invest in a fresh pot of pre-workout. For most men, however, pre-workout is a safe supplement to take, but, even at the safe end of the spectrum, its side effects can still cause jitters, itching and interrupted sleep, which are harmless but still uncomfortable. What Pre-Workout Ingredients Should I Look Out For? Creatine Monohydrate: A popular supplement among gym-goers, creatine is included in many pre-workouts due to its potential to increase muscle power and performance during training. BCAAs: Branch chain amino acids have been found to improve endurance during a workout and increase strength by maintaining cellular energy and supporting protein synthesis. Taurine: Found in various animal meats, taurine is a sulfonic acid that contributes to the metabolism of fats and fights oxidative stress during workouts.
B-vitamins: Vitamins B1, B2 B5, and B6 all play important roles in energy production and efficiency, while Vitamin B12 supports blood production and Vitamin B3 boosts DNA repair and promote healthier skin. Arginine, for example, is a nitrogen dioxide booster and an amino acid that acts as a ‘vasodilator’. What Pre-Workout Ingredients Should I Avoid? Research published in Food and Chemical Toxicology cited that 400mg of caffeine a day is the upper limit for adults. What does this mean to you? Can You Survive by Only Eating Supplements?
Some pre-workout brands spill over the recommended daily dose. As sports nutritionist Matt Lovell points out, there are definitely some pre-workout products that you should actively avoid. I would say any speed cousins, amphetamine cousins. Or close to it,” he says. Broadly speaking, pre-workout supplements — like the products we’ve listed below — are safe to take on a regular basis when following the manufacturer’s instructions. Of course, when it comes to ingesting caffeine, we all have different thresholds and, with some brands tipping over a sensible limit of caffeine content, it can become a risky game. Research published in the Food and Chemical Toxicology journal cites that 400mg a day — that’s around two to three cups of coffee — as the upper limits for adults, so be sure to check the per-serving caffeine content of your chosen pre-workout during your next supplement top-up.
Concerned about the side effects of pre-workout? How Long Does Pre-Workout Take to Kick In? When you start your workout, you want to hit the ground running. You don’t want to be waiting around for your pre-workout to kick in, so it pays to find the sweet spot to take it. Something to consider, however, is the ‘half life’ of caffeine. Generally, caffeine has a half-life of around three to seven hours after ingestion.
If you’re used to training in the evenings, you want to take half the recommended dose or swap it out for a pre-workout alternative. The all important question: if you’re going to boost your performance with pre-workout, when is the optimum time to take it? Well, like we’ve mentioned, most people take pre-workout around 30 minutes to one hour before they workout, but just because it’s called pre-workout that doesn’t necessarily mean you have to take it prior t your workout. Should I Take Pre-Workout Every Day?
If you continue to take pre-workout on a regular basis, your body can build up a tolerance to its effects, which is why Lovell advises cycling the supplement, or coming off it for six to eight weeks at a time to give your body a chance to reset. Cycling is the way forwards,” he says. Also get some stimulant-free ones you can use most days or just some plain old tyrosine which is a very good budget pre-workout. Can I Use Coffee as a Pre-Workout? As we’ve mentioned, coffee and pre-workout share a common primary ingredient — caffeine. Simply put — yes, you can use coffee as a pre-workout.