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Today, we will discuss Pre-Workouts, which are becoming increasingly popular. These supplements are taken before physical activity to provide the necessary energy during demanding workouts or on days when it’s hard to train. To maximize the benefits of Pre-Workouts, it is important to understand them in detail due to the wide variety of options available.
You may have many questions about which Pre-Workout is the most effective, which one suits you best, or when and why to take them. That’s why, at iO.GENIX, we will provide you with all the necessary information so that by the end of this post, you will have a clear understanding of which Pre-Workout suits your individual needs and why.
What are Pre-Workouts and What are Their Benefits?
What are Pre-Workouts?
Pre-Workouts are dietary supplements composed of various ingredients. They are used to increase energy, endurance, and focus during workouts, improving sports performance and achieving better personal records. When used correctly, as we will explain in detail later, Pre-Workouts can maximize the results of your training.
Key Benefits:
Currently, there are numerous scientific studies and clinical trials that reaffirm the benefits of Pre-Workout supplements. Some of the most prominent benefits include:
- Increased energy levels
- Improved concentration and attention during workouts
- Faster post-workout recovery
- Reduced muscle fatigue
One study conducted by Adam González and colleagues in 2011 examined the effects of Pre-Workout supplements on a group of regularly trained athletes. The trial involved administering a Pre-Workout 10 minutes before a weight training session consisting of multi-joint exercises such as bench presses and squats. The same training session was repeated with a placebo, and the differences between using one substance or the other were observed.
This study demonstrated the effectiveness of Pre-Workouts in terms of the number of repetitions performed by each subject and their average and maximum power output.
Figure 1: Number of repetitions achieved by each subject in each set (S = Supplement; P = Placebo)
Figure 1 shows the paired comparison conducted in the study. It compares the average repetitions performed by each subject who took the Pre-Workout (black line) versus those who took the placebo (white line) during 8 sets of bench presses and squats. As shown in the graph, almost all subjects who took the Pre-Workout performed more repetitions per set than those who didn’t.
Figure 2: Average maximum power output during the exercise session (S = Supplement; P = Placebo)
Figure 3: Average power output during the exercise session (S = Supplement; P = Placebo)
Figures 2 and 3 demonstrate that when subjects consumed the Pre-Workout, they achieved higher power output during the exercises compared to when they took the placebo, showing significant differences between the two conditions.
The power of movement during squats and bench presses was measured using a Tendo™ power output measurement unit for each repetition. The Tendo™ unit consists of a transducer attached to the end of the barbell, which measures the linear displacement of the barbell and the time it takes to complete the movement. The barbell speed was then calculated, and the corresponding power was determined based on the applied load. Both maximum and average power outputs were recorded for each repetition and used for further analysis. The test’s reliability was very high (R > 0.90).
Longer-term studies also support the effectiveness of taking Pre-Workouts before physical activity, such as the study conducted by M. Nic and colleagues in 2016. This study delved into the scientific evidence of using Pre-Workouts during anaerobic exercise (weight training).
Who, How, and When to Consume Pre-Workouts?
Pre-Workouts are highly beneficial supplements for all athletes, as long as the warnings on the nutritional label, ingredients, and recommended dosages are taken into account.
Pre-Workouts should be consumed approximately 30 minutes before physical activity to allow them to take effect either through the nervous system or by entering the bloodstream and reaching specific receptors. It is also recommended to consume them around 1.5 hours after the last meal to maximize their effects on the body. Additionally, they should be taken at least 5 hours before bedtime to avoid sleep disturbances. However, this may vary depending on the intensity of the training and individual tolerance to the supplements. Therefore, it is important to choose the Pre-Workout that provides the best sensations based on the types of ingredients it contains.
At this point, you may wonder if there is really such a variety to choose from. In the following sections, we will explore the different types of formulas used in Pre-Workouts to help you make a more informed decision.
Main Types of Pre-Workouts and Their Ingredients
Nowadays, there is a wide range of Pre-Workouts available, depending on their main ingredients and how they act in the body. This versatility allows athletes to find the one that best suits their individual needs. We can differentiate between:
Pre-Workouts with Stimulants:
By consuming a stimulant substance, such as caffeine, the body releases adrenaline into the bloodstream, activating it and maintaining a state of alertness. This increases strength, endurance, and the ability to tolerate pain by acting on the central nervous system. “Adrenaline stimulates a wide variety of tissues, enhances muscle contraction, and increases the rate of glycogen breakdown in the liver and muscles” (Mello, D. 2007).
The main stimulant ingredients that have this effect and are often added to Pre-Workouts are caffeine, green tea extract, and guarana seed extract.
Examples of Pre-Workouts in powder form include Pre-work z3ro and Survival Train, while Russian Roulette is available as a ready-to-drink (RTD) option.
Pre-Workouts without Stimulants:
Pre-Workouts without central nervous system stimulants are becoming increasingly popular, as many people do not react well to these substances due to lack of tolerance or medical contraindications. Stimulants can cause digestive problems or excessive disruption of the nervous system, leading to sleep disorders. Instead, these Pre-Workouts contain substances that act on specific receptors in the body through the bloodstream, providing similar sensations to stimulants.
These Pre-Workouts often contain precursors of nitric oxide, which have the desired effect of vasodilation in the arteries. This ensures that the major muscles used during the workout receive better nourishment and increased blood flow, providing more energy and faster post-workout recovery.
The most commonly used precursors are L-citrulline malate, L-arginine, and AAKG (Arginine-Alpha-Ketoglutarate for better assimilation in the body).
There is currently evidence supporting the use of these substances in decreasing lactic acid production in the muscles, resulting in improved muscle recovery and reduced sensations of pain during exercise.
Recommended Dosages Based on the Level of Intensity
iO.GENIX recommends different dosages of these precursors depending on the intensity required during training.
Citrulline Malate:
- For non-high-performance athletes who do not require maximum intensity, a dosage of 3-4 g of Citrulline Malate per day is recommended.
- For high-performance bodybuilders seeking to push their limits, dosages of up to 8 g per day of Citrulline Malate can produce beneficial effects, as shown in a study conducted by Juma Iraki and colleagues in 2008.
Arginine and AAKG:
- A dosage of 3 g per day of Arginine may be sufficient to achieve the desired effects, as supported by Zajac et al. (2010) and the Spanish Royal Decree 130/2018, which establishes the maximum safe dosage at this amount.
- However, the most effective dosages and the safe limits of these two precursors are still being determined (H, O. Álvaro et al., 2019).
Taurine:
Taurine is another substance to consider in the group of non-stimulant Pre-Workouts. It is an amino acid that can provide a significant amount of energy during training. To achieve this, it should be consumed in safe dosages tailored to each individual.
Recommended Dosages Based on Objectives:
- For individuals seeking overall health and an energy boost during workouts, a maximum daily intake of 1 g is recommended, as established as safe in the Spanish Royal Decree 130/2018.
- For more demanding objectives, such as long and intense training sessions or competitions, other dosages can be used, as shown in a study by Stephen David Patterson et al. in 2018. They used dosages ranging from 1.5 to 6 g of Taurine, which did not cause any side effects in the short to medium term. It is advisable to start with the lowest effective dosage and gradually increase it based on individual tolerance, always staying within the established safe range. However, it is recommended to consult a professional to assess each case individually.
DIY Pre-Workouts: How to Make Your Own
Another option is to create your own Pre-Workout, which includes all the desired effects but can be tailored to your specific needs and preferences. This allows you to customize it according to your individual requirements.
When making your own Pre-Workout, you can include ingredients that stimulate the central nervous system or act through the bloodstream, or even combine both types. For example, you can add capsules of caffeine or pure synephrine to non-stimulant Pre-Workouts to create a Pre-Workout that suits your taste.
In DIY Pre-Workouts, it is very interesting to add other types of ingredients to maximize their effects. For example:
Fast-Absorbing Carbohydrates:
Carbohydrates such as cyclodextrin or maltodextrin can provide immediate energy for long training sessions without increasing blood sugar levels. The recommended average dosage is 25 g per serving. However, it is important to consider the recommended total carbohydrate intake for athletes, which ranges from 5 to 7 g per kilogram of body weight per day for general athletes and 12 g per kilogram of body weight per day for endurance athletes.
Creatine:
Creatine is one of the most scientifically supported supplements and can increase strength and energy levels by maintaining ATP stores during workouts (Maughan, 1995).
- For athletes looking to increase strength during their workouts, a dosage of up to 3 g is recommended, as stated in the Spanish Royal Decree 130/2018.
- For more demanding goals, such as intense or prolonged training or competition, which require maximum output, a loading and maintenance phase can be implemented. This involves consuming a daily dose of 0.3 g/kg of body weight for 4-7 days, divided into 4 servings, followed by a daily maintenance dosage of 0.1 g/kg of body weight. However, it is also possible to only consume the daily maintenance dosage without the loading and unloading periods. These dosages are based on scientific studies but should be performed under professional supervision and with periodic analysis.
Beta-Alanine:
Beta-alanine is a non-essential amino acid that helps reduce muscle fatigue during intense training. Recent studies have shown that oral supplementation of Beta-Alanine can significantly increase skeletal muscle carnosine content (by up to 80%), leading to improved sports performance for both advanced and novice athletes (Derave et al., 2010).
- If you only need to improve performance and energy levels during non-maximal workouts, consuming 3-4 g of Beta-Alanine per day is recommended for effectiveness and safety (iO.GENIX).
- For higher demands and to maximize results for competitions or stricter personal goals, dosages ranging from 4.8 to 6.4 g are recommended. Doses higher than 10 mg/kg should be avoided, as reflected in the study conducted by Win Derave et al. in 2012.
Figure 4: Effect of Carnitine, B-Alanine vs Placebo on Carnosine production
Figure 4 illustrates the effectiveness of Beta-Alanine compared to a placebo. Both substances were administered to physically active students and trained runners during a 400-meter race.
As shown in the graph, Carnosine levels increased significantly at week 5 compared to the placebo.
BCAAs:
Branch Chain Amino Acids (BCAAs), including L-Leucine, L-Valine, and L-Isoleucine, are interesting additions to Pre-Workouts as they provide a quick energy boost and reduce muscle fatigue by reducing serum activities of intramuscular enzymes associated with muscle damage (Dong-Hee et al., 2013).
Recommended Dosages:
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For athletes who require a quick energy boost during weekly workouts without maximal demand, consume 3 g of L-Leucine, 1.95 g of L-Valine, and 1.5 g of L-Isoleucine. These dosages are considered safe based on the Spanish Royal Decree 130/2018.
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For higher demands, such as advanced bodybuilders in an advanced cutting phase, the estimated daily dosages are 45 mg/kg of body weight for Leucine and 22.5 mg/kg of body weight for Isoleucine and Valine (Bengoa and Gandarias 2016).
L-Tyrosine:
L-Tyrosine is an amino acid that acts as a precursor to dopamine (DA) and norepinephrine (NE), counteracting decreases in these neurotransmitters and preserving cognitive performance (Bryant JJ, 2015). When consumed during training sessions, L-Tyrosine helps decrease muscle stress and increase concentration. It should be consumed in scientifically-backed safe dosages.
Recommended Dosages:
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4 mg of L-Tyrosine per kg of body weight per day is a scientifically safe dosage (Hoffer et al., 2003).
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Another way to control the safe dosages of Tyrosine is to ensure that the total sum of L-Tyrosine + L-Phenylalanine does not exceed 1.9 g, as stated in the Spanish Royal Decree 130/2018. If you are unsure about the exact dosage of L-Phenylalanine through diet and supplements, it is recommended to consult a professional.
EAA (Essential Amino Acids):
EAA is a very interesting supplement to add to homemade Pre-Workouts as it contains BCAAs and the rest of the essential amino acids. Essential amino acids must be ingested through the diet, as the body cannot produce them on its own. From these essential amino acids, the body synthesizes non-essential amino acids. Therefore, the combination of amino acids in the bloodstream plays a vital and decisive role in regulating and promoting muscle protein synthesis, leading to better recovery and muscle development after physical training (Fernando Naclerio, 2006).
iO.GENIX recommends calculating the total grams of protein consumed daily to accurately determine the necessary dosage of EAA.
Dosage Recommendations:
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For individuals who do not engage in highly demanding physical activity, the total protein dosage should range from 1.4 to 2 g per kilogram of body weight per day (Kreider and Campbell, 2009).
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For athletes aiming to maximize muscle mass gains, dosage between 2.6 and 3.3 g per kilogram of body weight is recommended, as demonstrated in a study by Antonio, J et al. in 2016, where no adverse effects were observed in athletes consuming these dosages for four consecutive months.
Once the total protein intake throughout the day is known, the daily dosage of EAA can be determined more easily.
Dosages between 86 mg and 95 mg per kilogram of body weight are sufficient to significantly stimulate muscle protein synthesis (BØrsheim et al., 2002, Tipton and Wolfe 2001, Tipton and Wolfe 2003).
Therefore, the dosage should be within these ranges, depending on the set objectives, daily caloric expenditure, and estimation of EAA dosage together with total daily protein intake.
Cycling Ingredients
Cycling the intake of Pre-Workouts can be highly beneficial. This means taking a break from certain ingredients or the entire Pre-Workout to avoid developing tolerance and reap all the benefits when consuming them during training sessions. Rest periods are usually recommended for substances such as stimulants, which can cause tolerance after prolonged use.
Conclusion
In conclusion, there is a wide variety of Pre-Workouts available on the market, offering a range of ingredients that provide the desired effects. By choosing the Pre-Workout that best suits your needs and provides the best sensations, you can make intelligent use of these supplements. Remember to consume them on the days when your workouts are more demanding or when you need an extra level of motivation. It is advisable to cycle your intake of Pre-Workouts to fully experience their benefits during the period in which they are consumed. Additionally, more and more clinical studies support the benefits of taking Pre-Workouts before training, as long as recommended dosages and known ingredients are used.
References
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