{"id":23070,"date":"2023-06-01T12:00:13","date_gmt":"2023-06-01T11:00:13","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=23070"},"modified":"2024-11-26T14:24:43","modified_gmt":"2024-11-26T14:24:43","slug":"what-does-pre-workout-do","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/what-does-pre-workout-do\/","title":{"rendered":"What does pre-workout do?"},"content":{"rendered":"

Pre-workouts<\/b><\/a>. These supercharged supplements are designed to power up your training, ready to take on any challenge the gym throws at you. But they raise a lot of questions. What actually are they? Should you take one? If so, which one is right for you? And how often? In this article, we delve into the science behind pre-workouts. What does pre-workout do? Let\u2019s take a look.\u00a0<\/span><\/p>\n

What does pre-workout do?<\/b><\/h2>\n

Pre-workout supplements are designed to provide a boost of energy and focus to help improve endurance and performance during exercise. They typically contain a blend of ingredients such as caffeine, amino acids and creatine, all of which work together to enhance athletic performance, delay fatigue and improve muscle strength and power.\u00a0<\/span><\/p>\n

It\u2019s common for athletes of any level to dabble with a pre-workout supplement, either with the aim of gaining an extra edge on their performance, or to simply boost their physical and mental energy before a workout. It\u2019s most often taken before weight training or HIIT (high-intensity interval training), but can also be taken prior to steady-state cardio.\u00a0<\/span><\/p>\n

What is in pre-workout?<\/b><\/h2>\n

While the effects of a pre-workout can vary depending on the ingredients and the amounts used, there are a number of common ingredients found in almost all pre-workout formulas. Let\u2019s explore.<\/span><\/p>\n

Caffeine:<\/b> Caffeine is the most popular ingredient in pre-workout formulas (unless it\u2019s a <\/span>stim-free pre-workout<\/b><\/a>). It\u2019s where many of the benefits of a pre-workout stem from, as caffeine has an effect on energy, focus and alertness.\u00a0<\/span><\/p>\n

Caffeine has been shown to improve cognitive function, enhance focus, increase performance, delay fatigue, reduce perceived exertion and overall allow athletes to stay sharp during a training session [<\/span>1<\/b><\/a>] [<\/span>2<\/b><\/a>].\u00a0<\/span><\/p>\n

Studies also show that consuming low-to-moderate doses of caffeine around 15-80 minutes before exercise improves endurance performance by 2-7% [<\/span>3<\/b><\/a>], which is why pre-workout can be taken for cardio, as well as strength training.<\/span><\/p>\n

Creatine: <\/b>Creatine monohydrate<\/b><\/a> is one of the most popular and extensively researched sports supplements. And for good reason. Creatine has been shown to increase muscle strength, power and endurance [<\/span>4<\/b><\/a>].<\/span><\/p>\n

While you don\u2019t necessarily need to take creatine before a workout, it definitely doesn\u2019t do any harm. Creatine increases the availability of ATP (the body’s primary energy source for muscle contraction), improving muscle function and delaying fatigue. If you want to learn more about <\/span>how to take creatine<\/b><\/a>, see our blog.<\/span><\/p>\n

Beta-Alanine:<\/b> Beta-alanine<\/b><\/a> is a non-essential amino acid that helps prevent muscle fatigue during exercise by increasing the body\u2019s concentration of carnosine. Carnosine is a naturally occurring compound that helps prevent muscle inflammation, so acts as an intracellular pH buffer [<\/span>5<\/b><\/a>].<\/span><\/p>\n

There is also a tingling sensation often associated with pre-workout. This is called Paresthesia, which typically occurs in people inexperienced with beta alanine. It’s a tingling or itching sensation that lasts around one hour before subsiding on its own. This experience can be minimised by splitting beta alanine into smaller doses.<\/span><\/p>\n

Beta alanine tends to be dosed at around 3g per serving. However, some individuals may choose to take much lower or higher doses.<\/span><\/p>\n

Citrulline Malate:<\/b> Citrulline malate<\/b><\/a> is an amino acid involved in the production of nitric oxide.<\/span><\/p>\n

Nitrates: <\/b>Nitrates are compounds found in vegetables such as beetroot and leafy greens. When consumed and assimilated, the nitrates can be converted to nitric oxide in the body.<\/span><\/p>\n

It\u2019s also worth noting that nitric oxide is a significant contributor to \u2018muscle pump\u2019, which is characterised by a temporary increase in muscle size and vascularity caused by the increased blood flow and oxygen delivery to the muscles.\u00a0<\/span><\/p>\n

A pump is sought after by bodybuilders and athletes alike, as it not only gives the appearance of a more muscular and defined physique, but it can also have a positive psychological effect on an individual, helping to boost motivation during a workout.<\/span><\/p>\n

L-Arginine: <\/b>L-arginine<\/b><\/a> is an amino acid that is involved in various physiological processes in the body, including protein synthesis and the production of nitric oxide. L-arginine is a precursor to nitric oxide, which (as you know by now) helps increase blood flow to the muscles.<\/span><\/p>\n

While we have already covered the effects of nitric oxide for exercise performance, it\u2019s worth noting that L-arginine, citrulline malate and nitrates all have similar effects, but achieve them through different mechanisms (that\u2019s another article for another day). For more info on the <\/span>benefits of L-arginine<\/b><\/a>, see our beginner\u2019s guide.\u00a0<\/span><\/p>\n

BCAAs<\/b>: <\/span>BCAAs<\/b><\/a> (branched-chain amino acids) are a group of three essential amino acids: leucine, isoleucine and valine. These amino acids are the key to muscle protein synthesis and energy production during exercise. For information on <\/span>when to take BCAAs<\/b><\/a>, see our blog.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

Benefits of a pre-workout<\/b><\/h2>\n

Pre-workout supplements are designed to provide a range of benefits for those looking to improve their physical performance. In terms of what pre-workout does, some key benefits include:<\/span><\/p>\n