Best Pre-Workout Supplements and Their Benefits

José Miguel Olivencia 11 min. of reading Sport Performance Leave a comment

Pre-workout supplementation can improve performance and recovery during physical activity, especially when diet or eating time is limited.
It is important to choose the right type of pre-workout supplement according to training goals: strength and power, energy, muscle growth, or stimulants.
Creatine is effective for improving muscle strength, carbohydrates are necessary to maintain energy levels during intense exercise, BCAAs can reduce fatigue and improve muscle growth, while protein and caffeine can enhance performance and muscle recovery.
The proper dosage and timing for taking supplements can vary depending on the type of supplement, the type of exercise, and individual characteristics.

Studies and athletes’ experiences have demonstrated the importance of supplementation in sports nutrition. Pre-workout supplementation is a relatively new concept and refers to taking supplements before starting physical exercise to improve performance and recovery.

The availability of nutrients is crucial for sports performance, and if diet or eating time is limited, pre-workout supplements can help address this issue.

Index

1 How to Choose a Pre-Workout Supplement?
2 Why Take Pre-Workout Supplements?
3 When to Take Pre-Workout Supplements?
4 Cycling Pre-Workout Supplements
5 Frequently Asked Questions About Pre-Workout Supplements

How to Choose a Pre-Workout Supplement?

There are various supplements taken before training, each with characteristics that will affect our subsequent performance. If we carefully plan our training and give the same importance to nutrition, we can get the maximum benefit from pre-workout supplementation.

Both athletes and anyone with a training goal can benefit from these supplements:

Supplements for Strength and Power

Creatine

Creatine is one of the most effective supplements due to its ability to amplify strength. ATP is the energy source that enables muscle contraction, but muscles only store enough ATP for a short effort. Creatine helps replenish the depleted ATP and improves strength capacity.

Creatine has a vast amount of studies behind it proving its effectiveness.

Energy Supplements

Carbohydrates

During high-intensity sports activity, the glycolytic substrate is used as an energy source. Athletes need carbohydrates to maintain their energy levels, as the body switches to glycolysis during training, using stored muscle glycogen and blood glucose to replenish ATP reserves.

Carbohydrates are used during glycolysis to restore ATP between each set of exercises.

It is recommended to take 20 to 60 grams of carbohydrates, such as cyclodextrins, amylopectin, or palatinose, before training.

Supplements for Muscle Growth

BCAA’ss

BCAA’s can reduce fatigue, accelerate recovery, reduce muscle pain and damage, and improve the use of fat as energy.

It is recommended to take between 5-10 grams of BCAAs before sports activity, and even during and/or after training.

Protein (Whey Protein)

High-quality protein powder, such as Whey Protein, is known for its high biological value and BCAA content. It digests very quickly, making it rapidly available to the body.

Taking protein right before training can increase muscle tissue protection during exercise and enhance protein synthesis post-workout.

It is recommended to take between 20-40 grams of protein before training, as well as post-workout to maximise muscle development.

Stimulant Supplements

Caffeine

Caffeine is a stimulant that acts on the nervous system and accelerates metabolism, making it one of the most effective supplements for improving sports performance.

The effects of caffeine include: mental focus, improved joint coordination and movement fluidity, thermogenic effect, delayed fatigue, mental clarity, and alertness.

A dose of 3-6mg/kg of body weight is recommended before training.

Guarana

Guarana is another source of caffeine that offers the same cognitive and energy benefits, but it is released slowly into the bloodstream, providing more sustained energy.

It also induces lipolysis and releases fat into the bloodstream to provide energy during exercise.

A dose of 400mg of guarana is recommended before training.

Concentration Supplements

Tyrosine

Tyrosine is an amino acid that acts as a precursor of neurotransmitters such as norepinephrine and dopamine, which can increase concentration in times of stress, aid in fat burning, and mitigate the effects of overtraining.

It is recommended to take between 500-2000 mg about 30 minutes before training.

ALCAR

Acetyl L-Carnitine is a substance that reaches the brain’s circulation and offers cognitive benefits, such as improving mood and memory. It is also an antioxidant and neuroprotector during periods of stress.

Its main use in training is to improve mental clarity and focus.

It is recommended to take between 1500-3000 mg 30 minutes before training.

DMAE

DMAE is a nootropic that acts as a precursor to the neurotransmitter acetylcholine, responsible for memory, learning, and attention. Its effects include increased attention, a sense of well-being, and reduced irritability. It is used to maintain focus and enhance the mind-muscle connection during training.

It is recommended to take around 300 mg 30 minutes before training.

Endurance Supplements

Beta-Alanine

Beta-alanine is an amino acid that increases carnosine levels in muscle tissue, helping to combat exercise-induced fatigue. It is recommended for intense activities lasting at least 40 seconds.

It may cause a tingling sensation, called paresthesia, but this disappears after a few days of use.

It should be taken in divided doses of 2g to load the reserves.

Citrulline Malate

Citrulline malate is an amino acid that optimises blood flow, is a precursor of nitric oxide, and can reduce the feeling of fatigue by increasing ATP production. It also helps reduce blood acidity and endotoxins produced during training, delaying fatigue.

It is recommended to take a dose of 5 grams of citrulline malate before and/or during training for the best results.

Evordx 2.0 by SportSeries.

Taurine

Taurine is an amino acid found in the body and is involved in various physiological processes, including muscle contraction, regulation of water balance, structural support of the cell membrane, and antioxidant action. In sports, taurine modulates the contractile function of muscle tissue.

It is recommended to supplement with 1-2 g 30 minutes before exercise to prevent its decline in muscles during training.

Why Take Pre-Workout Supplements?

Improve performance.
Increase strength and endurance.
Reduce muscle catabolism during training.
Boost protein synthesis.
Provide an energy boost and improve concentration.
Enhance nutrient release, absorption, and assimilation.
Increase metabolic rate and create a hormonal environment for anabolism.

Pre-workout supplementation can benefit any athlete or sportsperson looking to maximise their performance in physical activities.

When to Take Pre-Workout Supplements?

Pre-workout should be taken before starting physical exercise, usually around 30 minutes prior, but also depends on when a previous meal was consumed (in this case, at least 3 hours before).

Pre-workout supplements on an empty stomach: If training on an empty stomach, the choice of supplements will depend on the goal. There are two options:

Performance: If the training performed immediately upon waking up is high-intensity, such as weight training, CrossFit, or HIIT, prioritising performance is key. In this case, a pre-workout supplement can be combined with carbohydrates (such as cyclodextrins).
Fat loss: If the goal is to promote the use of fatty acids, the training should focus on this, and medium-intensity aerobic exercises are the most suitable. For this purpose, a pre-workout supplement that promotes the mobilisation of fatty acids and their subsequent energy use should be introduced.

Cycling Pre-Workout Supplements

In general, caffeine may be recommended to cycle due to its potential for high tolerance.

However, if you maintain a training frequency of 3 to 5 sessions per week, and take the pre-workout, there would be no need to pause its intake.

If you decide to stop taking pre-workout with caffeine, you can do so in cycles of around 7-10 days of rest, avoiding other stimulant sources.

Frequently Asked Questions About Pre-Workout Supplements

Do I need to take my pre-workout product with food?
Most supplements for this purpose should be taken on an empty stomach to maximise their effects. For example, if the product contains caffeine and you are very sensitive to it, having a small snack might reduce this effect.
Can I combine products?
It is not recommended since many products already contain high levels of stimulants, and combining them would further increase these levels, which could be dangerous, especially for those who are not used to or are very sensitive to stimulants.
If my goal is to lose fat, are these products recommended?
Yes, in fact, many of the ingredients emphasise the increase in metabolism, leading to greater fat burning.
Should I take these supplements on rest days?
No, as their purpose is to enhance performance during training, as explained in the information provided, to improve the subsequent workout following the product intake.
If I train in the late evening, should I take the pre-workout?
This is subjective and related to individual sensitivity to stimulants and subsequent sleep quality. Some people take stimulants, train, and then have no problem sleeping. It’s best to experiment; the worst that could happen is you don’t sleep immediately or as usual. In any case, training very late activates the sympathetic system, which will keep you active in bed…
Should I take my post-workout protein shake even if I took it pre-workout?
Yes. However, it is always an option, depending on your nutritional plan, to include it or not. Sports nutrition starts before your workout and extends during and after it.