Pre-workout supplements may help you perform better in the gym by increasing energy, focus and muscle volume. For example, creatine literally expands muscle tissue by drawing water into your cells, causing your muscles to look and literally be larger almost immediately. Other ingredients help to expand blood vessels, creating the vascular look, where veins show through the skin. Always consult with your doctor before adding any dietary supplements to your workout program.
Function
A pre-workout supplement can set the tone for your workout by allowing you to prepare mentally, physically and psychologically for a good workout. The ingredients in pre-workout products increase energy, mental focus, strength, power, endurance and even physical muscle volume. Author of the book "Muscle Explosion," Nick Nilsson theorizes that the skin-stretching "pump" associated with a good workout expands muscle fascia, over time leading to permanent muscle growth.
Types
Adaptogens include non-stimulant herbs like ginseng, rhodiola rosea and ashwaghanda, which help the body cope with physical stress. Stimulant herbs like caffeine, synephrine, yohimbe and others create a sudden burst of energy and decrease perceived muscular fatigue in training muscles, says "Power Pills" by Jose Antonio, PhD. Amino acids provide the building blocks for muscle recovery. Creatine, an amino acid-like substance allows muscles to produce energy more efficiently, according to "Natural Anabolics" by Jerry Brainum. NO or nitric oxide products are relatively new additions to pre-workout formulas, but they have quickly become a bodybuilding staple.
Common Ingredients
The aforementioned creatine frequently pairs with the amino acid beta-alanine to enhance muscular energy production. Amino acids like branched-chain aminos (BCAAs), glutamine, taurine and carnitine may also be found in pre-workout products. The amino acids citrulline and arginine act as precursors to nitric oxide in NO supplements, which drive more oxygen and nutrients into muscle cells, says Brainum. Caffeine remains one of the most popular pre-workout ingredients because it increases energy and adds a psychological edge to your performance, according to "Homemade Supplement Secrets" by Jeff Anderson.
Benefits
Beta-alanine works by increasing intramuscular carnosine, which buffers lactic acid and allows muscles to work longer and harder, according to "Alpha-Beta" by Kimberly J. Retzlaff. NO supplements increase vascularity, or the appearance of veins, by expanding blood vessels for more oxygen, blood and nutrient delivery to muscles, says Jim Stoppani in "Supplements 101." For mass, creatine, taurine, glutamine and glycerol draw water into muscles to physically expand their mass even further. The BCAAs -- leucine, valine and isoleucine -- trigger protein synthesis, inhibit muscle breakdown and provide a source of energy.
Recommendations
As a pre-workout supplement stack, Stoppani recommends two to three grams of beta-alanine, five to 10g of glutamine and 200 to 400mg of caffeine. For amino acid support, you can take five to 10g of BCAAs before your workout, says Anderson. An excellent NO-boosting supplement stack might include three to five grams of arginine, one to six grams of citrulline and 50 to 100mg of pycnogenol, a pink bark extract, says the article "Everything You Need to NO" by Jordana Brown. Read labels thoroughly and always consult with your doctor before taking pre-workout supplements.
References
- "Muscle Explosion;" Nick Nilsson; 2009
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Power Pills; Jose Antonio, PhD; January 2010
- "Natural Anabolics;" Jerry Brainum; 2006
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "Muscle & Performance;" Alpha-Beta; Kimberly J. Retzlaff; January 2010
- Muscle & Performance;" Everything You Need to NO; January 2010
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