What does science say about pre-workouts?
Through trial and error from taking many different pre-workouts and individual supplements, I have found the ingredients with the best results.
We’ll dive into the science-backed benefits of pre-workout supplements, break down common ingredients, and help you decide if adding pre-workout to your routine is worth it.
What Exactly Is Pre-Workout?
Pre-workouts are multi-ingredient supplements designed to boost energy, endurance, and overall exercise performance.
Typically available as powders you mix with water, they’re taken 30-45 minutes before training to help you push through your toughest workouts.
The Top Benefits of Pre-Workout
1. Increased Energy and Focus
Caffeine and other ingredients in pre-workout formulas help you feel alert and ready to take on your workout. A 2018 study published in the Journal of the International Society of Sports Nutrition found that caffeine intake significantly improves reaction time, focus, and fatigue during physical activities.
2. Enhanced Endurance and Performance
Want to go the extra mile? Ingredients like beta-alanine can help. It increases muscle carnosine levels, which buffer acid in muscles, delaying fatigue. According to research, supplementing with beta-alanine for four weeks can extend time to exhaustion during high-intensity exercise by 12-13%.
3. Better Blood Flow and Oxygen Delivery
Ingredients like L-citrulline improve blood flow by boosting nitric oxide production. More blood flow means more oxygen is delivered to muscles, which can help them perform better. A study published in the Journal of Strength and Conditioning Research showed that L-citrulline supplementation improves performance during anaerobic exercises.
4. Increased Strength and Muscle Gains
Want to hit new PRs? Creatine monohydrate in pre-workout can support muscle strength and growth. Studies consistently show that creatine supplementation enhances gains in strength and lean muscle mass when combined with resistance training.
5. Reduced Muscle Soreness and Quicker Recovery
Branched-chain amino acids (BCAAs), often included in pre-workouts, help reduce muscle damage during exercise. This leads to less soreness and faster recovery. BCAAs have been shown to decrease exercise-induced muscle damage and soreness by up to 33%.
Common Ingredients and What They Do
Caffeine
Why it’s used: Increases energy, focus, and fat burning.
Science says: Enhances performance in endurance and high-intensity exercise.
L-Citrulline
Why it’s used: Boosts blood flow and nutrient delivery to muscles.
Science says: Improves performance in both aerobic and anaerobic exercises.
Beet Root
Why it’s used: Naturally boosts nitric oxide levels, enhancing blood flow.
Science says: Studies show that beet root supplementation can improve aerobic endurance and reduce the oxygen cost of exercise.
Beta-Alanine
Why it’s used: Delays muscle fatigue during intense workouts.
Science says: Increases muscle carnosine by 40-80% after 4 weeks of use.
Taurine
Why it’s used: Supports muscle contraction and reduces muscle fatigue.
Science says: Research suggests that taurine supplementation can decrease exercise-induced muscle damage and help maintain strength during prolonged exercise.
L-Tyrosine
Why it’s used: Enhances focus and cognitive performance under stress.
Science says: L-tyrosine has been shown to help maintain mental clarity and performance during intense exercise or stress.
Creatine Monohydrate
Why it’s used: Supports muscle strength and growth.
Science says: Increases muscle mass and strength gains when combined with training.
Pink Himalayan Salt
Why it’s used: Replenishes electrolytes lost during intense training.
Science says: Proper electrolyte balance helps prevent muscle cramps, supports hydration, and maintains optimal muscle function.
BCAAs
Why they’re used: Reduce muscle soreness and support recovery.
Science says: Decrease muscle damage and soreness, aiding in quicker recovery.
How to Use Pre-Workout for Maximum Benefit
- Timing Matters: Take it 30-45 minutes before exercise to maximize its effects.
- Start Slow: If you’re new to pre-workout, begin with a smaller dose to assess your tolerance.
- Stay Hydrated: Mix it with plenty of water to avoid dehydration, especially if your pre-workout contains stimulants.
Potential Downsides to Keep in Mind
- Caffeine Sensitivity: If you’re sensitive to caffeine, look for lower-stim formulas or take half a serving.
- Tingling Sensation: Beta-alanine can cause harmless tingling. If it bothers you, try splitting your dosage, or going with an amount lower than 3 grams.
- Not a Magic Fix: Pre-workouts enhance training but won’t replace proper nutrition, sleep, or consistent effort.
Should You Use a Pre-Workout?
If you’re looking to boost your workout performance, increase energy, and recover faster, a pre-workout might be a game-changer. Just be sure to choose one that fits your needs and preferences.
At BYOP, you can customize your pre-workout formula to match your goals.
I personally love the tingling feeling, and have noticed an increase in power during workouts even without caffeine in my pre-workout.
The Bottom Line
Pre-workout supplements offer a range of benefits, from increased energy to better endurance and quicker recovery. By choosing the right ingredients and using them effectively, you can take your workouts to the next level.