What Does Pre Workout Do And Should You Be Using This Superpower?

Everything you need to know about pre workout: benefits, side effects, and the best ones to buy.

Let’s face it, we don’t always bring our A-game to every workout – some days you’re feeling sluggish, unmotivated, or just plain exhausted.

So what does pre workout do? I have great news! The right pre-workout supplement really can turn those sluggish days into powerhouse sessions.

Think pre-workout is a waste of time? A study published in the International Journal of Medical Sciences found that pre – workouts were effective in boosting energy levels and concentration.

Another study in Journal of the International Society of Sports Nutrition found that consuming a pre – workouts with caffeine before exercising can lead to significant improvements in your maximum strength and overall energy levels. This can help you push yourself harder during your workout and achieve better results.

Let’s talk about what it is and what it does…

What Is Pre-Workout? A Magic Potion? 

Pre-workouts are made for many different reasons but all have this in common… They are designed to be your secret weapon for crushing your fitness goals.

They usually are a blend of powerful ingredients like caffeine, beta-alanine, and creatine, designed to give you the extra push you need to make the most out of your workouts. Pre-workouts come in many different forms, such as powders, carbonated drinks, and gels.

They are typically made of a blend of stimulants, amino acids, and other performance-enhancing ingredients. They have become very popular in the fitness world as it helps gym goers and athletes boost in their workouts.

Understanding the science behind pre-workouts and their ingredients can empower you to make better decisions when choosing a pre-workout for your personal fitness goals.

But first…

What Does Pre-workout Do? Utility Of Your Secret Weapon

These supplements work by stimulating your central nervous system and improving blood flow to your muscles. Translation? You’ll have more energy, better mental focus, and improved endurance to help you power through those tough workouts.

And let’s not forget about the ultimate gym flex: pre-workouts help you buffer muscle fatigue, so you can train harder and longer without feeling like a total couch potato the next day. Say goodbye to those frustrating plateaus and hello to reaching your full potential.

Here Are Some Benefits of an Awesome Pre-workout:

Here’s a list of the main benefits pre-workouts provide:

1. Get ready to power up: Pre – workouts often contain caffeine or other stimulants that give you a serious energy boost. So say goodbye to feeling sluggish and hello to feeling unstoppable!
2. Stay sharp and focused: Pre-workout ingredients can help sharpen your mental focus and motivation, ensuring you stay engaged and fully committed to your exercise routine. Nothing can stop you now!
3. Take your endurance to the next level: Pre-workouts can help delay the onset of muscle fatigue, allowing you to train harder and longer before you start to feel exhausted. So go ahead, push yourself to new limits!
4. Get your muscle pumps on: Pre-workout supplements can also help boost your muscle pumps by increasing blood flow and delivering more nutrients to your muscles. This means better performance and bigger gains!

Potential Side Effects

Now, let’s touch on potential side effects to keep an eye on:

1. Jittery vibes: If you’re sensitive to caffeine or other stimulants, pre-workouts may cause jitters or anxious feelings. Start with a smaller dose or choose a product with lower caffeine content. If you are sensitive to caffeine, consider a low-caffeine alternative.
2. Heart rate hustle: Some pre-workouts can cause a temporary spike in heart rate or blood pressure. If you have a history of heart or blood pressure problems, speak to your doctor before trying pre-workouts to avoid heart issues.
3. Tummy turbulence: Nausea or an upset stomach can occur due to the ingredients in some pre-workouts. Consider taking your pre-workout with food or choose a product with a lower likelihood of causing stomach issues.
4. Sleepy-time struggles: Taking pre-workout too close to bedtime can disrupt your sleep schedule. Try to take it at least a few hours before bedtime to avoid this issue.
5. Tingly or itchy time: Beta-alanine, an ingredient in many pre-workouts, can cause a tingly or itchy feeling. This sensation is harmless and usually subsides within a few minutes. Read more: Here are all the reasons and the science behind it.

Learn more about all the undesirable side effects and solutions of pre workout supplements.

The 9 Best Pre-Workout Supplements to Buy This Year

Here are what I consider the best 9 pre-workout you should consider buying in 2023. These products have been carefully selected based on their ingredient profiles, effectiveness, and customer reviews.

1. Cellucor C4 Original Pre-Workout: Known for its explosive energy and focus, C4 Original features a blend of caffeine, beta-alanine, creatine, and other performance-enhancing ingredients to help you crush your workouts. I reviewed the best C4 flavors here.
2. Optimum Nutrition Gold Standard Pre-Workout: This product contains a balanced blend of ingredients, including caffeine, creatine, beta-alanine, and L-citrulline, to help you achieve peak performance during your workouts.
3. Ryse Pre-Workout: A potent pre-workout that combines caffeine, citrulline, beta-alanine, and other effective ingredients to help you elevate your workout performance and intensity. I bought, tasted and then reviewed the Ryse Pre Workout.
4. Ghost Legend Pre-Workout: This product boasts a powerful formula containing caffeine, L-citrulline, beta-alanine, and other key ingredients to enhance your energy, focus, and endurance during workouts. Ghost made it on my list of best pre-workout for teens.
5. Bucked Up Pre-Workout: Formulated with a blend of caffeine, beta-alanine, citrulline malate, and other performance-boosting ingredients, Bucked Up is designed to help you achieve optimal results during your training sessions. Read my personal review of Bucked Up.
6. Six Star Explosion Pre-Workout: This supplement offers a combination of caffeine, beta-alanine, L-citrulline, and other ingredients to help you push through your workouts with increased energy, focus, and endurance.
7. Transparent Labs BULK Pre-Workout: Designed for those looking to build muscle and strength, BULK Pre-Workout contains a comprehensive formula that includes citrulline malate, beta-alanine, BCAAs, and more.
8. Legion Pulse Pre-Workout: This clinically-dosed pre-workout features a blend of caffeine, L-citrulline, beta-alanine, and betaine to help you perform at your best.
9. Kaged Muscle Pre-Kaged: This pre-workout offers a unique blend of performance-enhancing ingredients, such as L-citrulline, beta-alanine, and patented Creatine HCl.
10. Redcon1 Total War: Designed for those seeking intense energy and focus, Total War combines powerful stimulants, nitric oxide boosters, and endurance-enhancing compounds.

Best PlacesTo Buy Your Pre-Workout

When purchasing pre – workouts, consider the following reputable retailers to ensure you receive high-quality products:

Amazon: A vast selection of pre – workouts from various brands, often at competitive prices.

Bodybuilding.com: A popular online store dedicated to fitness and bodybuilding supplements, offering a range of pre-workout options.

GNC: A well-known health and wellness retailer, they offer many pre-workout supplements both online and in-store.

Walmart: A trusted source for a wide range of products, including pre-workout supplements from numerous brands, available at affordable prices. Check out this article about the best pre workouts available at Walmart.

Direct from the manufacturer: Buying directly from the brand’s website can ensure you receive an authentic product and may offer exclusive discounts or promotions.

What Are the Key Ingredients to Look for When Choosing a Pre-Workout?

Choosing the right pre-workout product is like building a superhero squad: you need the perfect combination of ingredients to kick butt and take names.

The best formulas pack a punch with a blend of stimulants, amino acids, and other top-secret compounds that can take your performance to the next level. So don your cape and examine those labels carefully, because with the right pre-workout formulas, you’ll be unstoppable.

Here are some key ingredients to consider:

Caffeine

This superstar stimulant is a key ingredient in many pre-workout powders, and for good reason. This common ingredient has been proven time and time again to boost energy, enhance focus, and improve exercise performance. Plus, it even helps burn fat by increasing oxidation and giving you some extra fuel for your workouts.

So how much caffeine are we talking here? Pre-workout supplements can contain anywhere from 100-300 mg per serving, which is like drinking up to three cups of coffee. Black coffee anyone?

So whether you’re a caffeine newbie or a seasoned pro, there’s a pre-workout out there that’s just right for you. Time to get your caffeine fix and crush your workout like a champ!

Beta-alanine

Say hello to beta-alanine, the ultimate fatigue-fighting amino acid! By buffering muscle acidity (lactic acid) and delaying fatigue, it helps you push through those tough workouts and achieve your fitness goals like a champ.

Plus, research has shown that beta-alanine can improve performance during high-intensity activities, like weightlifting and sprinting.

Creatine

This naturally occurring compound helps fuel your muscles during high-intensity workouts like weightlifting and sprinting, so you can go harder and faster than ever before.

And the science doesn’t lie: study after study has shown that creatine supplementation can help improve muscle strength, power, and lean body mass. Also, using it for longer periods of time in beneficial.

So if you’re ready to take your workout game to the next level, consider adding creatine to your supplement stack. Your muscles will thank you!

Taurine

This multitasking amino acid that’s here to revolutionize your workouts! This little powerhouse not only supports your heart health and hydration, but also helps regulate muscle contractions, making it a must-have ingredient in pre-workout supplements.

But wait, there’s more! Taurine can also help boost endurance and reduce muscle soreness, so you can push through those tough workouts with ease. And if that’s not enough, some studies suggest that taurine may even act as an antioxidant, protecting your body from muscle damage caused by pesky oxidative stress during exercise.

Betaine

This badass compound that can seriously up your workout game. With the ability to improve power output, increase muscle endurance, and promote cellular hydration, it’s no wonder betaine is a go-to ingredient in many pre-workout supplements.

Plus, studies have shown that it can seriously boost your performance, especially when it comes to strength-based activities.

B-vitamins

These bad boys play a crucial role in energy production by converting food into energy and supporting metabolism. That’s why they’re often included in pre-workout supplements to help your body utilize carbs and fats for fuel during exercise.

So if you want to keep your energy production going and crush your workouts like a boss, make sure your pre-workout has plenty of B-vitamins.

Electrolytes

These are your new hydration BFFs. These bad boys, including sodium, potassium, and magnesium, are essential for maintaining proper muscle function, preventing cramps, and optimizing performance.

So if you want to avoid feeling like a limp noodle during your workout, make sure your pre-workout has these key ingredients. Your muscles (and taste buds) will thank you!

Amino Complex

Get on board with the amino complex train! Packed with essential and non-essential amino acids, like BCAAs (branched chain amino acids) and glutamine, these bad boys can help support muscle growth, preserve muscle mass, recovery, and performance.

BCAAs are like your workout wingman, helping to reduce muscle breakdown and improve protein synthesis, while glutamine is the ultimate multitasker, supporting immune function and gut health. So, grab your amino complex and get ready to unleash your inner muscle machine!

Frequently Asked Questions

Does Pre Workout Make You Sweat More?

Yes, pre-workout supplements can increase sweating during exercise due to their stimulant content, such as caffeine. However, the degree of sweating can vary depending on individual factors and the specific product being used. We answer this question more in-depth in this article.

Can I Use Coffee as a Pre-Workout?

Yes, coffee can be used as a natural pre-workout alternative, as it contains caffeine, which can help increase energy and focus. However, it lacks other performance-enhancing ingredients found in pre-workout supplements. This article talks specifically about coffee vs pre-workout.

Is It Bad To Drink Pre Workout Without Working Out?

Drinking pre-workout without working out is not necessarily “bad,” but it can lead to unwanted side effects such as jitters, anxiety, and trouble sleeping. Pre-workout supplements are designed to be taken before exercise to provide energy, focus, and endurance, so using them without physical activity may not provide the intended benefits. Read more on this subject here.

Do You Really Need Pre-Workout?

Pre-workout supplements are not essential but can be beneficial for those seeking to improve their athletic performance, focus, and endurance. Your individual needs and fitness goals will determine whether a pre-workout supplement is right for you.

Does Pre-Workout Burn Fat?

Some pre-workout supplements contain ingredients that may promote fat burning, such as caffeine and green tea extract. However, their primary purpose is to enhance exercise performance, not specifically to burn fat.

Should I Take Pre-Workout Every Day?

It’s not necessary to take pre-workout supplements every day. Instead, use them on days when you need an extra boost of energy, focus, or endurance. Overusing pre-workout supplements can lead to an increased tolerance, reducing their effectiveness over time.

How Long Does Pre-Workout Last?

The effects of pre-workout supplements can vary depending on the ingredients and individual tolerance levels. Generally, pre-workout supplements can last anywhere from 1 to 4 hours.

Does Pre-Workout Make You Gain Muscle?

Pre-workout supplements can indirectly contribute to muscle gain by supporting increased workout intensity, focus, and endurance. However, muscle growth ultimately depends on factors such as diet, training, and recovery.

What Does Pre-Workout Feel Like?

The experience of taking pre-workout supplements can vary from person to person. Common sensations include increased energy, focus, and motivation, as well as a tingling or itching feeling from beta-alanine.

Final Thoughts

Pre-workout supplements are the secret sauce you can use if you are looking to pump up your workout game. With energizing ingredients like caffeine, beta-alanine, and creatine, you can kiss workout fatigue goodbye and say hello to improved athletic performance and endurance.

But remember, not all pre-workouts are created equal! Do your homework and find the one that matches your fitness goals and body’s needs. And hey, why not have fun while you are at it?

Here’s to making every workout count and having a blast while you’re at it!

Author

Meet Derek, our resident fitness guru and expert product reviewer. With a passion for all things health and fitness, Derek specializes in providing in-depth unbiased reviews of the latest workout gear and supplements, from indoor cycling equipment to pre-workouts and beyond. Plus, as a dedicated gym-goer himself, he’s always reviewing the latest products to help you get the most out of your workouts.

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Sources

1. Kedia AW, Hofheins JE, Habowski SM, Ferrando AA, Gothard MD, Lopez HL. Effects of a pre-workout supplement on lean mass, muscular performance, subjective workout experience and biomarkers of safety. Int J Med Sci. 2014;11(2):116-126. Published 2014 Jan 2. doi:10.7150/ijms.7073. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894395/ 

2. Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr. 2016;13:29. Published 2016 Jul 16. doi:10.1186/s12970-016-0138-7. https://pubmed.ncbi.nlm.nih.gov/27429596/