Pre-Workout

What’s In Pre Workout?

Pre workout supplements typically contain a combination of macronutrients, vitamins, minerals, and other performance-enhancing ingredients, such as:

• Caffeine - Supports energy, mental alertness, may help reaction time, and improved endurance during exercise.

• Creatine - Pre workout with creatine provides muscles with the quick energy it needs during short duration activities, such as weightlifting, sprinting, or HIIT workouts.

• N.O. Boosters - Some pre-workouts feature nitric oxide agents, such as L-arginine and L-citrulline, to enhance blood flow and fuel muscle pumps.

• Beta-Alanine - Plays a role in increasing carnosine levels in muscles, which is a critical fatigue-controlling factor.

What Is the Best Pre Workout?

Which pre-workout should you take? The best preworkout for you depends on your fitness goals, personal preferences and tolerance to ingredients. Here are a few factors to consider that can help narrow your search.

• Stimulant vs. stim free pre workout - Stimulant pre-workouts provide a direct sensory effect that you can feel. Examples of stimulating ingredients include caffeine—which provides a boost of energy—and beta-alanine—which can cause an itching or prickling sensation of the skin (known as paresthesia). While stimulant pre-workouts are the most popular, some prefer non-stim pre workout or caffeine free pre workout for a variety of reasons, such as dislike of the sensory feeling, caffeine sensitivity, or wanting to avoid caffeine before bedtime.

• Delivery format - Pre workout powder, requiring a quick scoop into a shaker cup and mixed with water, is the most common delivery format. There are also other options, such as liquid shots, capsules, and pre workout drinks.

• Intensity - Intensity refers to “how hard it hits”—correlated to the sensory impact, types of ingredients and ingredient doses. If you’re looking for something less intense, entry-level pre-workouts tend to have fewer ingredients and lower doses (plus they’re a great low-price option). If you’re a preworkout pro, look for advanced or “extreme” preworkouts that have more hard-hitting ingredients at higher doses.

• Flavor - Fruity flavors are the most common. To help change it up, brands offer a wide variety of flavor options, so you never have to suffer from flavor boredom. There are also exciting flavor collaborations with nostalgic and recognizable food, candy and beverage brands. Talk about delish!

When Do I Take Pre Workout?

On most pre-workouts, the directions suggest taking it 30–60 minutes before exercise. However, there’s research to suggest most folks take it even sooner. If you are unsure, it is best to follow the directions on the product. How Long Does It Take For Preworkout To Kick In? Since caffeine is the primary ingredient that provides an energy boost, you’ll usually feel pre-workout kick in whenever the caffeine goes into effect. While there are individual variances in caffeine metabolism, it usually reaches peak concentrations within an hour.

How Long Does Pre Workout Last?

This is usually dependent on caffeine. Caffeine has a half-life of 4–5 hours which means half of the caffeine you consume will be eliminated by the body within that time, but the other half will still have lingering effects. If you’re concerned about these lingering effects, avoid taking pre-workouts near bedtime or try a caffeine free pre workout.