If you don’t believe in the power of pre-workout,well a study published in the Journal of the International Society of Sports Nutrition reported that combining pre-workout with HIIT workouts resulted in significant increases in VO2 max, training volume and lean body mass while also speeding up the rate at which moderately-trained recreational athletes lost body fat. We will be talking about the Best pre-workout supplement 2021 For Strength, Cardio, Pump And More.
What are pre-workout supplements?
Pre-workout supplements — sometimes referred to as “pre-workouts” — are multi-ingredient dietary formulas designed to boost energy and athletic performance.They’re typically a powdered substance that you mix in water and drink before exercise.
If you don’t fuel yourself properly before exercises or hard workouts, you’ll be less energised, weaker and will fatigue faster than normal. That’s a fact. Pre-workout is designed to help fight this, to help you keep going harder and for longer.
Pre-workout supplements are taken before exercise with the goal to enhance, intensify, or boost your workout performance.
The best pre workout supplements contain minerals, nutrients, and often stimulants that your body needs for endurance, energy, and muscle maintenance.
While countless formulas exist, there’s little consistency in terms of ingredients. Amino acids, B vitamins, caffeine, creatine, and artificial sweeteners are often included, but quantities can vary widely depending on the brand.
What does a pre workout do?
Pre-workouts with ingredients like caffeine, beta-alanine, and betaine have been linked to higher energy levels, better power production, and improved endurance. Some ingredients, like tyrosine and taurine, may even improve focus.
Pre-workout supplements are usually mixed with a drink and taken around 10- 30 minutes before the beginning of a workout. That’s because, by supplying your body with extra carbohydrates, the glucose in the pre-workout helps raise blood sugar levels and supply additional energy during a workout. In short, they’re much more energising than a banana, shot of espresso or a black coffee.
When Should you Take Pre-Workout?
As the name implies, you want to take your pre-workout before you train. The general rule is to mix the powder (if you’re taking a powder, not a pill) in 120-300ML of water and ingest it 10 to 30 minutes before training. This amount of time allows the ingredients — like caffeine, beta-alanine, and taurine — to absorb and start taking effect.
Well, just because it’s called pre-workout that doesn’t necessarily mean you have to take it just before you workout. “You can take them 15-20 minutes before training,” says Lovell. “But for longer sessions, you could delay until an hour into the session.” Always refer to the label of your pre-workout for specifics.
If you train at night, you may want to avoid caffeinated pre-workouts. Some of these supplements contain 150mg minimum of caffeine, with certain products packing 250mg or more. Of course, the choice is yours, but you’ll risk disrupting your sleep pattern.(We will be talking about side effects of pre-workouts below)
How Long Does Pre-workout Take to Kick In?
The ideal time to take you pre-workout is around 30 minutes to one hour before your workout — to give the supplement enough time to hit your bloodstream and amp you up ahead of your session. Generally, caffeine has a half-life of around three to seven hours after ingestion. If you’re used to training in the evenings, you want to take half the recommended dose or swap it out for a pre-workout alternative. (We’ve listed a few below)
Can I Use Coffee as a Pre-Workout?
Yes, you can use coffee as a pre-workout because coffee and pre-workout share a common primary ingredient — caffeine. Coffee have an effect on improving athletic performance and also doesn’t contain the additives and additional ingredients that other pre-workout supplements may have. Studies have shown that caffeine concentration peaks at about 45 minutes after ingestion, with effects lessening thereafter.
The Pros and Cons of Taking Pre-workout
Choosing the right pre-workout, however, is challenging. Besides caffeine, scores of other ingredients appear in these products, including amino acids, plant extracts, and other powders meant to improve endurance, power output, focus, fat loss, and blood flow.
- Improved performance: Research published in the Journal of the International Society of Sports Nutrition concluded that pre-workout supplements “have promise as an ergogenic aid for active individuals,” or, in other words, they enhance the performance of people who already exhaust the gym.
- Increased concentration and focus: Pre-workout is packed with caffeine, which is know to enhance cognition. As research published in the Journal of Alzheimer’s Disease found, caffeine works on people’s arousal, mood and concentration, so if you want to be focused on a workout, pre-workout is the supplement for you.
- The University of Córdoba found the citrulline added to pre-workout could add up to 53 per cent more bench press reps in a workout
- In another study, pre-workout containing citrulline was found to give cyclists a 12% longer ride before hitting exhaustion
- Negative side effects caused by overstimulation: If you you don’t want interrupted sleep we mentioned earlier perhaps give pre-workout a miss.
- You can build up a tolerance with over use: if taken excessively, your body can become immune to pre-workout’s effects. To avoid this, it’s probably best to save pre-workout for touch sessions or try taking the supplement once in a while.
- Can cause digestion problems: Ingredients like sodium bicarbonate, magnesium, creatine and caffeine can all cause digestion issues. Avoid this by trying different pre-workout supplements until you find one that works for you.
- Scientists have previously linked the original class of energy drinks to diabetes, mental health problems and kidney damage
First, here are the top picks for pre-workout supplements. Below, I’ll expand on the pros and cons of each one in detail.
The Best Pre Workout Supplements for Men and Women
C4 Pre workout has become one of the most famous pre workout supplement for men before initiating any cardio or fitness activity.
Best pre-workout supplement 2022 for Body Building and Weight Loss
Best pre-workout supplement 2022
1.Best Pre-Workout Overall: Transparent Labs BULK
PreSeries BULK was developed to be the best “bulking” pre-workout supplement available. The key ingredients, all backed by published scientific research, are included at clinically effective dosages. Importantly, this pre-workout formula contains absolutely no colored dyes, artificial sweeteners or flavors, or harmful additives.
With complete label transparency and evidence-based doses of ergogenic nutrients like L-citrulline, betaine anhydrous, beta-alanine, and AlphaSize®, PreSeries BULK is the go-to pre-workout for dedicated gym-goers, athletes, and bodybuilders alike
Each serving exceeds 21 grams and includes 19 active ingredients that help increase nitric oxide (the “pump”) and focus, reduce fatigue, and decrease muscle soreness, all while enhancing overall physical performance.
NOTE: PreSeries BULK contains fermented vegan BCAAs and is a vegan-friendly product.
2.Best Pre-Workout for Men: Plantrise Pre-Workout Fuel
- The perfect blend of energy, endurance and focus.
- It’s the ultimate pre-workout we’ve tried.
- Perfect for men who focus on strength training and want a specific formula that helps fight fatigue and allows them to train longer.
- A pre-workout with specific formulations to aid muscle- and strength-building while providing the focus needed for productive workouts.
3.Best Pre-Workout for Weight Loss: Transparent Labs LEAN
- PreSeries LEAN was developed for a single purpose – to be the most exceptional “cutting” pre-workout supplement available for men and women alike.
- The key ingredients, citrulline malate, beta-alanine, betaine, and branched-chain amino acids (to name a few), are all included at clinically effective dosages and contain zero colored dyes, unnecessary fillers, or harmful additives.
- With 100% formula transparency and a potent Fat Burning and Thyroid Support complex, which includes Chromium Picolinate and Zinc,
- PreSeries LEAN is most effective for those looking to target stubborn fat, while simultaneously focusing on preventing lean muscle loss.
- Each serving exceeds 15 grams and includes 21 active ingredients synergistically designed to provide a high-intensity pre-workout experience, while focusing systematically on fat loss and additional energy expenditure.
4.Best Pre-Workout for Women:C4 Original Pre Workout Energy Powder, Watermelon, 30 Servings
Best overall pre-workout supplement for women
Cellucor C4 Original Pre-Workout
- Price: $
- Key ingredients: 1.6 grams (g) beta-alanine, 1 g creatine, 1 g arginine, 150 milligrams (mg) caffeine, 250 mg vitamin C, 35 micrograms (mcg) vitamin B12
- Sweetener: sucralose
- Flavors: Cherry Limeade, Fruit Punch, Icy Blue Razz, Orange Burst, Pink Lemonade, Strawberry Margarita, Watermelon
- Certifications: NSF for Sport
Sprints or triple-unders are never actually, uh, easy. But you should be able to go a little longer without feeling the burn thanks to C4’s proprietary form of beta-alanine, an amino acid that supports endurance and helps keep fatigue at bay.
The brand says its Explosive Energy Blend could help prolong your caffeine tolerance, so you won’t feel like you need to keep upping your dose to get the same jolt.
Reviewers are big fans of this formula and brand but say the product has an annoying tendency to clump up. However, it also clocks in as one of the least expensive reputable formulations available.
5.Best Natural Pre-Workout: Kaged Muscle Pre-Kaged Sport
- Pre-Kaged® Sport is a natural pre-workout formulated with premium and patented ingredients that deliver the perfect balance of energy, endurance, focus, hydration, and power to enhance game-time performance without feeling over-stimulated.
- Pre-Kaged Sport delivers a finely tuned blend of ingredients in the perfect ratio for hard-training athletes and high-intensity lifters.
6.Best Pre-Workout for Beginners: Cellucor C4 Original Pre-workout
- Per scoop: 5kcal, 150mg caffeine
- Backed by man-mountain and three-time CrossFit Games champion Mat Fraser
- Cellucor’s C4 pre-workout is America’s #1 pre-workout.
- Cellucor uses an in-house product development team alongside athlete feedback to create its C4 pre-workout.
7.Best Pre-Workout for Pumps:Gorilla Mode
- Formulated to provide the maximum dosage of ingredients per serving.
- Each serving contains 4.5 grams of l-citrulline.
- However, a full daily dose is equivalent to 2 servings which contains 9 grams of l-citrulline.
- l-arginine is not present in Gorilla Mode. It is because l-arginine does not increase nitric oxide levels as well as l-citrulline. The liver and kidneys can overproduce urea when metabolizing l-arginine.
- It also contains a bit of caffeine, but I didn’t experience jitters. What I got was laser mental focus and the best pumps.
- Contains-L-Citrulline: 4500mg,Creatine Monohydrate: 2500mgCaffeine: 175mg Agmatine Sulfate: 1000mg
- Contains a blend of L-citrulline, caffeine, creatine, and other best pump-inducing ingredients
- Shown to increase mental focus and clarity
- May be used for bulking or endurance training
- Tastes good
- I typically recommend this to my clients who are seeking help increase muscle growth to bulk up. However, based on some online user reviews, it may also work for endurance workouts.
- It is also reasonably priced while offering a high level of quality compared to other pre-workouts.
- Dosage may be too much for some
- Gorilla Mode may be too strong for some people — so it’s better to start with one serving (1 scoop) and see how your body will react to it.
8.Best Pre-Workout for Running: Xwerks Ignite
- Ignite was created with real athletes in mind, ones that expect real measurable performance increases.
- Their natural energy and focus blend is based around nootropics delivers a smooth, refreshing and sustainable energy with absolutely no crash.
- You will notice an increased work capacity from our advanced endurance blend.
- Your lactic threshold will raise, reps will increase and times to complete workouts will decrease.
- Paired with a delicious Orange, Green Apple or Blue Razz flavoring, Ignite is truly revolutionary in sports nutrition.
- The Ultimate Performance Enhancing Pre-Workout Product Based On Clinically Studied And Proven Ingredients.
- Explosive Energy Blend With No Crash
- Ingredients Proven To Increase Muscle Growth And Repair
- Brain Enhancing Nootropics Blend To Give You Laser Like Focus
- Expands Muscular Endurance And Work Capacity
9.Best Tasting Pre-Workout: Kaged Muscle Pre-Kaged
- Pre-Kaged is the Ultimate Pre-Workout to provide the best focus, pump, and stamina in the gym.
- Full label disclosure combined with premium, patented ingredients to crush your next workout!
- Boost Energy + Endurance
- Trigger Incredible Pumps
- Heighten Mental Focus
- Third-Party Tested + Banned Substance Free
- Suitable for Vegan/Vegetarian Diets
10.Best Pre-Workout for Muscle Gain: Pre Lab Pro
- Pre Lab Pro® sparks a 2X muscle-pumping nitric oxide (NOx) turbocharge + afterburn for all-round athletics, plus smart caffeine, hydrating factors, restorative essentials & more
- Exhilarating blood flow boost.
- Physical & mental energy.
- Peak muscle power & efficiency.
- Extended endurance.
- Laser intensity.
- Calm clarity.
- A second NOx surge that helps you go longer,
- finish stronger and get a big head start on muscle recovery.
- Pre Lab Pro® also supports homeostasis: Your healthy inner balance.
- Train like a beast, then function like a human the rest of your day and sleep deeply at night for maximum muscle & fitness gains.
and finally – Best pre-workout supplement 2021
11.Best Pre-Workout Without Creatine:Cellucor NO3 Ultimate
Another very simple pre-workout for best pumps is N03 by Cellucor.
- The only focus here is increasing your nitric oxide production. As a nitric oxide booster, its positive effect is increasing blood flow.
- The flavors are quite tasty, and it’s even available unflavored, so you can stack with other products or with a smoothie.
- Contains=>Vitamin C: 250mgL-Citrulline: 4000mg
- Clear and simple label with no fillers
- A potent dose of L-citrulline for improved nitric oxide levels
- Good selection of flavors
- Great subscription savings available
- Cellucor NO3 Ultimate is also backed by a 30-day full money-back guarantee.
- It’s not the cheapest product, but there are some good discounts available with a subscription plan.
- Also, while all the reviews point to best pumps possible, some creatine for strength would have been a nice bonus.
- Another thing that users wished it had is citrulline malate (or l-citrulline mixed with malic acid).
- The malic acid in citrulline malate has shown to be better at enhancing muscle pumps, while also offering you improved strength, also.
- It may be smarter to stick to a cup of black coffee (with or without sugar) before your workout to up your energy levels.
- Rich in starchy carbohydrates, one banana will contain around 14g of sugar, made of glucose and fructose – two sugar types that are ideal for athletic performance.
- Similarly, bananas are rich in potassium and magnesium, providing electrolytes to your body that — when lost — will cause muscle cramps and fatigue, so it’s best to keep your levels topped-up.
- Each banana will contain around 20-27g of carbohydrates, fueling your muscles before strenuous exercise.
3.Natural Coconut Water
- Hydrating with coconut water during exercise can help you feel more energetic and increase your athletic performance
- Electrolytes are ions found in blood, urine and other body fluids like sweat.
- Our bodies lose electrolytes when we get our sweat on and need to be replaced!
- Coconut water is both the pre-and post workout natural supplement !
The Bottom Line
Best pre-workout supplement 2022 for Body Building and Weight Loss
- Pre-workout supplements are primarily used to enhance physical performance and energy, but research doesn’t back most of their supposed benefits.
- Although certain ingredients may boost your results, there’s no standardized formula and several potential downsides.
- To fuel your workout, choose nutritious, energy-boosting foods like bananas and coffee instead.
- However, if you prefer taking a pre-workout formula, it’s best to check its ingredients and opt for supplements certified by a third party.
- Above all, make sure you’re getting a balanced diet, plenty of water, and sufficient sleep.
- Smillie LD, et al. Caffeine enhances working memory for extraverts. Biol Psychol. 2010 Dec;85(3):496-8.
- Mednick SC, et al. Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory. Behav Brain Res. 2008 Nov 3;193(1):79-86.
- Duvnjak-Zaknich DM, et al. Effect of caffeine on reactive agility time when fresh and fatigued. Med Sci Sports Exerc. 2011 Aug;43(8):1523-30.
- Hoffman, J. et al. (2009) Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009; 6: 7.
- Gann, J. J., McKinley-Barnard, S. K., Andre, T. L., Schoch, R. D., & Willoughby, D. S. (2015). Effects of a traditionally-dosed creatine supplementation protocol and resistance training on the skeletal muscle uptake and whole-body metabolism and retention of creatine in males. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P2. https://doi.org/10.1186/1550-2783-12-S1-P2
- Bellinger PM. β-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.
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- Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., Craig, S. A., & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1), 39. https://doi.org/10.1186/1550-2783-10-39
- Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands–A review. J Psychiatr Res. 2015 Nov;70:50-7. doi: 10.1016/j.jpsychires.2015.08.014. Epub 2015 Aug 25. PMID: 26424423.
- Ormsbee, M. J., Bach, C. W., & Baur, D. A. (2014). Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients, 6(5), 1782–1808. https://doi.org/10.3390/nu6051782