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  • Writer's pictureHealthKwote
    • Jan 20, 2022
    • 6 min read

How to Navigate the Overwhelming World of Pre-Workout Supplements



To get the most out of your workout, pay attention to your pre-work supplement or supplementation routine, especially when it comes to building routine or maintaining motivation. Yes, the right supplement really can help you reclaim that drive to get off the couch and put on your gym shoes.

Beyond the inspiration boost, they also can boost your energy and are chock-full of ingredients that will help you push through your workout with greater ease. Maybe the most underrated benefit of a pre-workout supplement is that they can help you build a routine and maintain your progress

Pre-workout supplements are designed to give you all of the benefits you need before hitting your workout so that you can focus on what matters: getting in shape!

But not all supplements are created equally. And with so many formulas out there, it's hard to know which one will be best for your needs.

Let's break down some of the most popular ingredients found in pre-workout supplements and discover what will work best for you.

Ingredient 1: L-Citrulline or L-Arginine to Enhance Nitric Oxide Levels

Nitric oxide can increase your body's blood flow, which makes it easier for you to pump out those reps during a tough workout, and also promotes healthy blood circulation. This means that elevating your nitric oxide levels can help you train harder and longer.

Nitric oxide also makes exercise more effective because it increases oxygen flow to your muscles by helping your blood vessels relax and widen. This can be especially beneficial for developing mental connections to your muscles. If you're not activating the muscle being trained it’s possible to create imbalances in the body resulting in poor posture, injuries, and other musculoskeletal issues.

The best pre-workout supplements will have an abundance of nitric oxide enhancers in them. This may be L-arginine, and/or L-citrulline.

Both of these compounds are naturally occurring amino acids that the body produces on its own. When taken as a supplement, they can aid in enhancing your body's naturally occurring production of nitric oxide.

Low arginine levels cause blood vessels to constrict, making exercise more challenging.

Citrulline is similar to arginine, but offers additional benefits, such as increasing endurance and improving aerobic performance.

What's also interesting about citrulline is that studies show it is more effective than arginine at creating nitric oxide when consumed orally because it bypasses certain enzymes that break arginine down. In another study, we found that L-Citrulline was able to increase Nitric oxide production when ingested orally by 227% vs 90% that arginine provided at a dose of 3.8 grams.

The optimal dosage of both citrulline and arginine for its noticeable benefits is approximately 3000mg up to 6000mg per day, and should be taken 45-minutes or so before exercising.

Pre-workout supplements should contain the same dosage, if not slightly more to give you an extra boost in your pump. Some pre-workouts contain upwards of 8000mg. You’ll even find high-performance athletes taking 10-12g before a workout. Stick with a smaller scoop size to be more efficient without losing the edge!

Beware of supplements that contain citrulline malate. While not harmful, it is essentially diluted citrulline given it’s no longer pure citrulline since being attached to a malic acid. This means that if you see 6 grams of citrulline on a label, you have no idea if it’s 95% malic acid and only 5% citrulline. Some studies prove citrulline malate to be more effective than citrulline but it will never replace a pure-citrulline dose of the same amount. A good rule of thumb is to see if there’s text beside the ingredient on the back of the label that specifies whether it’s an unknown blend of Citrulline and Malic Acid included in the product, a 1:1 match, or a 2:1 ratio. IF the name of the ingredient is simply Citrulline, you can assume that the product is using pure citrulline.

Here’s an example of what to look for and stay away from with citrulline products.

Good:


Stay Away:


Ingredient 2: Beta-alanine

Beta-alanine is the amino acid that’s responsible for initiating a different process in your body called carnosine synthesis. Carnosine plays an important role in reducing the exercise-induced lactic acid build-up, which can hinder performance and limit muscle growth potential post-workout.

Lactic acid buildup is extremely common, especially in beginners since their muscles are likely still adjusting to the new regimen.

This amino acid supplement does cause itchiness in some people. This is due to histamine, which helps to fight off foreign invaders such as bacteria and other microorganisms. Histamine production increases when you do anything that causes abrupt changes in blood pressure or heart rate. The process that beta-alanine initiates will cause a greater release of histamines, which can lead to itching.

The itching effects of this supplement typically fades after a few days and even can stop around week two of using it, but everyone is different.

Start with 1 gram, and work your way up the suggested 3.2 gram serving.

Ingredient 3: Pre-Workout Stimulants

Caffeine is the most popular stimulant used in pre-workouts. This central nervous system stimulant can increase your energy and concentration levels.

Caffeine stimulates the release of catecholamines, which include dopamine and norepinephrine, two neurotransmitters that play a major role in your fight or flight response mechanism by increasing mental focus, heart rate, blood flow to muscles, and body temperature. Caffeine also increases levels of adrenaline, which is responsible for providing energy during intense physical activity such as lifting weights or sprinting from predators!

The average scoop of pre-workout contains anywhere from 150mg-400mg of caffeine. The average cup of coffee contains around 95mg, and energy drinks typically contain around 120-200mg. It's important to remember that caffeine tolerance can vary exponentially from person to person based on genetics and lifestyle factors. If you're not a big coffee drinker, then start with the lower end of things to avoid jitters and an upset stomach.

If caffeine isn’t your thing, there are also pre-workout supplements that contain all of the ingredients of the caffeinated formula, without the caffeine.

Ingredient 4: Focus and Mood Boosters

There are multiple types of focus and mood boosters including tyrosine, L-theanine, and alpha-GPC.

Tyrosine: this amino acid plays a part in the brain’s production of neurotransmitters, which can help reduce stress and fatigue levels during exercise and improve focus.

L-theanine: this amino acid is typically paired with caffeine pre-workouts because it helps to reduce and counteract the jittery effects of caffeine by binding to adenosine receptors in your brain that can cause anxiety and restlessness. It also stimulates dopamine production without increasing levels of adrenaline, which can lead to a greater sense of motivation while working out.

Alpha-GPC: a type of choline that's found in the brain. It can help to improve mood and focus during exercise. Alpha-GPC also increases dopamine levels in your brain. A study looking at Choline supplementation in female taekwondo and judo athletes even showed to improve lipid metabolism and be used as an antioxidant, as well as encourage rapid body mass reduction.

A typical dose of alpha-GPC is between 300mg-600mg.

Ingredient 5: Electrolytes for Hydration

Electrolytes are primarily responsible for muscle contractions during exercise - so it's important that they're included in a pre-workout supplement as a loss of electrolytes can hinder your performance. The most common ingredients used to replace lost electrolytes are sodium, magnesium, and potassium. They can be lost through perspiration, which is why it's important to replenish them before, during, and after a workout.

It's important to get the right balance of electrolytes in your diet. Since food naturally contains a mix of sodium, magnesium and potassium, it's not advised to go overboard on the supplements. If you’re consuming even a full scoop of pre-workout daily, you’ll likely be fine, but if electrolyte balance is a concern of yours and you’ve had issues with them in the past, we recommend speaking to your doctor.

What About Side Effects?

The most common side effects associated with pre-workout supplements are stomach upset, jitters, faster bowel movements, sleeplessness and increased anxiety levels - so be mindful of the ingredients that you're putting into your body.

If in doubt, talk to a physician before starting any new supplement routine because you never want to be patching up an underlying issue with supplements that could be causing the lack of energy or motivation in the first place.

Remember, diet and lifestyle always come first!

Pre-workout supplements can help you work out more effectively, powerfully, and improve your energy levels. If you want to get the most out of your workouts, talk to your trainer about what kind of pre-workout would be best for you.

It's also important to be aware of what ingredients are in your pre-workout supplement, and how much is included per serving! You don't want too little, but you don't want too much either. Remember, so many supplements are poorly made so make sure to browse through HealthKwote’s inventory for our stamp of approval to make sure you’re getting the highest quality supplements around.

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