Pre-workout supplements are designed to boost energy, focus, and endurance during workouts, helping you perform better and recover faster afterwards. However, it can be overwhelming for beginners. There is so much misinformation about pre-workout supplements out there – what’s good, what’s bad, etc. – that it can be daunting to know where to start or who to trust.
At Routinely we want to help you become an informed customer in the supplement world so that you can make purchases you feel confident in.
So here’s our dose on everything you need to know about pre-workout when starting out.
What Are Pre-Workout Supplements?
Pre-workout supplements are taken before a training session to enhance physical and athletic performance. The ingredients help give you that extra energy, improving your focus and endurance.
The primary purpose of these supplements is to prepare your body for the physical stress and fatigue of a workout and aid in faster recovery. The ideal pre-workout supplement prepares your body for exercise, aiming to help you push harder and longer during workouts.
Most-Used Ingredients in Pre-Workout Supplements
Understanding the key ingredients in pre-workout supplements is crucial for choosing the right one for your needs. Here are some common ingredients found in many pre-workouts:
1. Caffeine
Caffeine helps you stay alert by binding to specific receptors in the brain and blocking the effects of the neurotransmitter adenosine. Adenosine levels build up in the brain throughout the day, and as levels rise, you start to feel more tired. Caffeine prevents this from happening.
Beyond increasing energy and alertness, caffeine can improve your mood and focus and may speed up fat loss efforts.
Most pre-workout supplements contain 150 mg—300 mg of caffeine per serving, which is equivalent to about three cups of coffee. This amount of caffeine can significantly impact physical performance, especially in endurance-based workouts. However, it’s important to note that caffeine sensitivity varies among individuals, and consuming high doses can lead to side effects like jitteriness, anxiety, and heart palpitations.
For those sensitive to caffeine, starting with a smaller dose or pre-packed single-serve pre-workout would be advisable.
Routinely’s Boost single-serving pre workout powder has X mg caffeine per serving
2. Non-Essential Amino Acids
The term “non-essential” doesn’t mean “not necessary” or “not important.” It just means that the body can produce these amino acids on its own.
L-Citrulline
L-Citrulline can boost your levels and offer additional benefits, including improvements in blood flow.
L-Citrulline is a vasodilator. It widens the blood vessels and makes it easier for blood (as well as oxygen and nutrients) to reach your muscles. Better blood flow means better muscle pumps, greater muscle-building potential, and increased stamina while exercising.
Routinely’s Boost single-serving pre workout powder has X mg L-Citrulline per serving
Beta-Alanine
Beta-alanine plays a crucial role in enhancing high-intensity exercises. It works by increasing the levels of carnosine in muscles, which helps buffer acid build-up during intense exercise. This delay in muscle fatigue allows you to push harder and longer during your workouts.
Beta-alanine may reduce fatigue and improve recovery, especially in activities that involve short bursts of intense effort, such as sprinting or weightlifting. Some users may experience a tingling sensation, known as paresthesia, after taking beta-alanine. This sensation is harmless and usually subsides after a few minutes.
Routinely’s Boost single-serving pre workout powder has X mg beta-alanine per serving
3. L-Carnitine
Typically known for its association with weight-loss supplements, L-Carnitine offers benefits beyond fat loss, including increased endurance and improved muscle recovery. Many athletes experience enhanced performance when they use L-carnitine supplements. They may also notice better muscle gains and an easier time returning to the gym after strenuous workouts.
L-carnitine supplementation can also aid cognition and improve brain function. Taking it regularly, especially if your diet lacks L-carnitine or the other amino acids that serve as its precursors, may help you focus better. Additionally, due to its positive impact on cellular health, L-carnitine supplementation may slow the ageing process.
Routinely’s Boost single-serve pre workout powder has X mg L-Carnitine per serving
4. Taurine
Taurine is an amino sulfonic acid that supports metabolism and boosts power and strength performance. It occurs naturally in the body, but the best food sources are meat, fish, and eggs. Taurine has important functions in the heart and brain, as it helps support nerve growth. It might also benefit people with heart failure by lowering blood pressure and calming the nervous system.
Several studies demonstrate how taurine enhances exercise performance. Research suggests that taurine may help improve energy levels, combat exercise-related fatigue, and reduce muscle damage as well as positively impact learning and memory.
Routinely’s Boost single-serve pre workout powder has X mg taurine per serving
Benefits of Using Pre-Workout Supplements
When used correctly and in the correct dosages pre-workout supplements:
- BOOST FOCUS
- BOOST ENDURANCE
- BOOST RECOVERY
Potential Side Effects
While pre-workout supplements offer numerous benefits, they can also have side effects, particularly when taken in excess or by individuals with certain health conditions. Common side effects include:
On the Gut:
Caffeine-sensitive individuals may experience stomach cramps, bloating, or diarrhoea after taking pre-workouts.
On the Heart:
High doses of caffeine can lead to palpitations or an irregular heartbeat, especially for those who are more sensitive to caffeine.
On Blood Pressure:
Stimulants in pre-workouts can temporarily raise blood pressure, posing a potential risk for those with hypertension or cardiovascular issues.
On Blood Sugar:
Sugary pre-workout supplements can affect blood sugar levels negatively, which is important to consider for individuals with diabetes, severe metabolic conditions and those on blood pressure and sugar medication.
Some Precautions:
Always consult a healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are on medication.
At Routinely, we recommend starting with a lower dose or a dedicated single serving to assess your tolerance and ensure you are taking the recommended dosage.
Tips For Getting The Most From Pre-Workout Products
If you’re new to the supplement world and want to take pre-workout supplements, here are some of the best pre-workout tips to get started:
It’s all about the timing:
Take the supplement 20-30 minutes before your workout to allow enough time for the ingredients to kick in and provide maximum benefit.
Consistency over intensity:
Regular use of pre-workout supplements can lead to better results over time. Studies suggest that consistent use helps build up the ingredients in your system, leading to improved endurance and reduced fatigue.
Don’t over-do it:
Stick to the recommended dosage on the label to minimise the risk of side effects. More is not always better when it comes to supplements.
Listen to Your Body:
If you experience any adverse reactions or symptoms that cause concern, stop using the supplement and consult your doctor.
Alternatives to Pre-Workout Supplements
If you prefer to avoid supplements in general, there are natural alternatives to boost energy and performance that are based on the basics.
Consuming a balanced meal with complex carbohydrates, proteins, and healthy fats 1-2 hours before exercising can provide sustained energy. Staying well-hydrated is essential for optimal performance and endurance.
As the memes say, human beings are just complicated houseplants. All you need to do is make sure you are watered, fed, and get some sunlight, and you’ll be just fine. However, as life gets busier, we know that what seems simple and easy becomes harder to keep up with, and that’s where supplements come in.
Regardless of whether you are supplementing or not, the best results are seen when you prioritise a balanced diet.
Routinely’s Dose On Preworkout Supplements
We understand that many ingredients, especially in excess, can negatively affect your health, which is why our pre-workout products focus on acute pre-workout supplementation, promoting the optimal dosage without overdoing it.
Routinely’s supplements work best with a balanced approach; combining proper nutrition, hydration, rest, and supplementation can help you achieve your fitness goals effectively.To take your performance to the next level, consider Boost, Routinely’s convenient pre-workout sachets provide the essential nutrients to give you that extra boost in your training.