Pre-Workout

Pre-workout is known to be a performance booster in bodybuilding, in order to increase your physical capacities to endure sustained and intense efforts during your workouts. Enriched with essential amino acids , pre-workout provides the energy needed for effective sports sessions.

What is a pre-workout?

A pre-workout is a type of sports supplement designed to be consumed before a workout . Its main purpose is to improve athletic performance, endurance, concentration, but also to give an energy boost to get the most out of your workout or bodybuilding session. The most common ingredients in pre-workout supplements include:

• Caffeine : to increase energy, alertness and concentration.
• Beta-alanine : to reduce muscle fatigue and improve endurance.
• Creatine : To improve strength and performance in high-intensity exercises.
• L-arginine or L-citrulline : to increase blood circulation and nutrient delivery to muscles.
• BCAA (Branched Chain Amino Acids) : To support muscle recovery and reduce muscle protein breakdown.
• Vitamins and minerals : to support energy and metabolism.

It is important to note that the composition of pre-workouts can vary widely from one brand to another. Some may contain powerful stimulants, and their use should be adapted according to individual tolerance and athletic goals. It is also recommended to consult a healthcare professional before starting to use this type of supplement, especially if you have pre-existing medical conditions.

Pre-workout with caffeine or without caffeine: what to choose?

Pre-workout with caffeine

Caffeinated pre-workouts are popular for their ability to provide an immediate boost in energy, focus, and alertness. That’s because caffeine is a powerful stimulant that works by blocking adenosine receptors in the brain, reducing feelings of fatigue. This is especially beneficial for early morning or late-day workouts , when energy levels may be lower. Additionally, caffeine has been linked to improved performance in endurance exercise and high-intensity activities, such as weight training or sprinting. However, if a caffeinated pre-workout is consumed too late in the day or if you are sensitive to caffeine, keep in mind that it can cause side effects like heart palpitations or sleep disturbances.

Caffeine-free pre-workout

Caffeine-free pre-workouts , sometimes called “ stim-free ,” are an alternative for those who want to avoid stimulants for a variety of reasons. They are recommended for those who are sensitive to caffeine, those who work out late at night and don’t want to compromise their sleep, or those looking to avoid caffeine addiction . This type of pre-workout focuses on other performance-enhancing ingredients, such as beta-alanine, creatine, L-citrulline, and BCAAs. All of these can increase endurance, strength, and recovery without the stimulant effects of caffeine. While they don’t provide the same immediate boost as caffeinated versions, they can be just as effective at supporting physical performance, especially during prolonged or intense workouts .

Athletes: what are the benefits of a pre-workout?

Increased energy and alertness

Caffeine is one of the most common ingredients in pre-workouts . It works primarily by blocking adenosine , a neurotransmitter that promotes relaxation and sleepiness. By blocking adenosine, caffeine increases the release of neurotransmitters like dopamine and norepinephrine, leading to increased alertness, energy, and focus. Studies (1) show that caffeine can improve performance in endurance and high-intensity activities.

Improved muscular endurance

Beta-alanine is an amino acid that increases carnosine levels in muscles. Carnosine acts as a buffer against lactic acid buildup , a byproduct of intense exercise that causes muscle fatigue. By delaying lactic acid buildup, beta-alanine in a pre-workout can extend the duration of high-intensity exercise, although this effect is typically seen in efforts lasting 60 to 240 seconds (2).

Gain strength and power

Creatine is one of the most studied pre-workout supplements. It helps replenish ATP (adenosine triphosphate) stores , the primary energy source used by muscles during short, intense efforts such as weight training or sprinting. By increasing ATP availability, creatine can improve strength, power, and performance in repetitive and explosive exercises.

Increased blood flow and nutrient delivery

L-arginine and L-citrulline are amino acids that are precursors to nitric oxide, a compound that dilates blood vessels (vasodilation). The increased blood flow can improve oxygen and nutrient delivery to muscles, which could theoretically improve performance and speed recovery.

Reduced muscle breakdown and support for recovery

BCAAs (including leucine, isoleucine, and valine) are thought to reduce muscle protein breakdown during exercise and stimulate protein synthesis after exercise. While some studies suggest they may help reduce fatigue and improve recovery, other research indicates that their effectiveness may depend on the athlete's overall dietary protein intake and overall nutritional status (3).

When to take a pre-workout?

A pre-workout can be particularly useful for overcoming fatigue and increasing your strength. It is recommended to consume it about 30 minutes before a weight training session . Initially, the effects on your physical and mental performance will be very noticeable. However, over time, you may develop a tolerance to some of its components, such as caffeine. In this case, it is wise to take a break for a few weeks to allow your body to reset its sensitivity to the pre-workout. To maximize its benefits while minimizing the risk of side effects, it is important to respect the recommended dosages . It is not necessary to take a pre-workout before every workout to avoid habituation and maintain its effectiveness. Instead, it is recommended to use it during particularly demanding sessions or when you feel an increased need for energy, such as when training large muscle groups (such as the pectorals or legs) or during specific phases of your training program, such as a strength cycle.

What other sports supplements should I take with a pre-workout?

Protein powder

As a pre-workout supplement, protein powder, especially whey , is a commonly used supplement to optimize muscle recovery and growth . It is typically consumed post-workout to provide the body with the essential amino acids needed for muscle protein synthesis, thus promoting muscle repair and building.

Glutamine

Finally, glutamine is an amino acid taken primarily after training or before bed to support muscle recovery and immune function. By reducing muscle catabolism, glutamine helps preserve muscle mass, which is especially important for athletes undergoing intense or prolonged training.

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/19757860/

(2) https://pubmed.ncbi.nlm.nih.gov/22270875/

(3) https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9