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Are Pre-Workout Supplements Worth It?Pre-workout supplements -
BlackWolf Pre-Workout contains 11 scientifically proven ingredients designed to improve energy, focus, and performance without any unwanted side effects. Containing 11 key ingredients and no proprietary blends, Blackwolf pre-workout is formulated to provide you with heightened focus support and maximal endurance to improve overall athletic performance.
Whether you enjoy training in the evening, or just looking for a stimulant-free pre-workout, the fruit-flavored version of Blackwolf pre-workout is designed to support and enhance your performance without caffeine.
Nicole Davis, GGR senior editor, gave Blackwolf a try before one of her workouts. Each serving contains 6 grams of citrulline malate, which has been shown to promote increased blood flow 2. This can contribute to improved oxygen delivery to your muscles during workouts, as well as faster removal of metabolic byproducts caused by intense training sessions.
Similar to citrulline, L-Arginine Alpha-Ketoglutarate works as a nitric oxide booster 32 to help you get more out of your workouts. The 3. This product also contains creatine monohydrate 8 and betaine anhydrous 33 , both of which can assist with muscle strength and exercise performance.
Despite the absence of caffeine, you can still expect support for focus and concentration due to the addition of DMAE 14 and Huperzine A These powerful nootropics can enhance cognitive function during workouts.
In terms of flavor, Nicole rates it at a 3 out of 5. There are lots and lots of pre-workouts on the market. Deciding on the 18 best pre-workouts was no easy feat. We weighed the pros and cons of each product after analyzing these factors and using our GGR supplement testing methodology :.
Are important ingredients like caffeine, creatine, citrulline, citrulline malate, and beta-alanine included? Are there high levels of stimulants that have been shown to have detrimental effects?
Stimulants to keep an eye out for: High levels of caffeine, dendrobium, synephrine, DMAE, rauwolfia vomitora. This is subjective, but we base it on the views of our testers, as well as what the general consensus is in online customer reviews.
We took the individual flavor and full range of flavors into consideration. How well does this product dissolve in the suggested amount of liquid? Are there floaties?
Is it grainy? Is it super thick or super thin? Does it separate after a few minutes? What do customers think of the product? Are reviews consistent? Does the company interact with customer reviews? If not, you might as well buy a more affordable supplement. This is particularly important for pre-workouts, because overloading on stimulants can be dangerous.
Caffeine is a stimulant that targets the central nervous system, helping to support increased mental alertness while reducing the perception of fatigue Additionally, it can increase fat oxidation and spare muscle glycogen levels Creatine is a naturally occurring substrate that aids in energy production.
When taken as a dietary supplement, creatine has been shown to promote increased muscle strength, muscle size, speed, and high-intensity exercise capacity 8.
Nitric oxide supports improved blood flow via vasodilation widening of blood vessels Citrulline malate is a compound that combines citrulline with malate, a substrate essential for the production of energy needed for muscle contractions.
Citrulline malate has been shown to help delay muscle fatigue and increase oxygen delivery to muscles 3. Beta-alanine is a non-essential amino acid that binds with histidine to form carnosine.
In your muscles, carnosine acts as a hydrogen ion buffer to help delay fatigue and improve high-intensity exercise performance 4. Wondering why you should consider drinking a pre-workout before your next sweat session?
Some benefits include:. Pre-workouts are probably best known for their ability to support increased energy and focus during workouts. Caffeine is well-known for its ability to boost energy and endurance levels during intense workouts 12 , and nitric oxide boosters like citrulline 15 and beetroot extract 17 can promote blood flow, which may result in more oxygen and nutrients being delivered to your muscles to maximize performance.
Pre-workouts can enhance strength in several ways. For one, they can provide you with more energy so that you hit your workouts harder and increase your training volume. But, perhaps the most important ingredient for increasing strength is creatine.
Creatine, which is present in some pre-workouts, aids in energy production during short, intense efforts and has been shown to increase strength when combined with resistance training in numerous research studies 7.
Ingredients like L-Theanine 5 , Rhodiola rosea 13 , and L-Tyrosine 6 can help you stay focused and motivated throughout your workout.
Nootropics like these have also been shown to enhance memory, attention, and concentration 9. One way to boost stamina during your workouts is to combat feelings of fatigue.
Supplementation with beta-alanine 4 has been shown to increase intramuscular stores of carnosine. Carnosine works as an intracellular buffer to reduce the accumulation of hydrogen ions— ultimately delaying fatigue Caffeine 12 , citrulline 16 , beta-alanine 4 , and creatine 8 can help maximize your energy and strength while reducing fatigue.
Make sure key ingredients are present in research-backed dosages. There are countless research studies that pinpoint the minimal dose needed to experience energy- or strength-boosting effects from ingredients like beta-alanine and creatine, but here are a few you should know before you start shopping:.
These blends will make it difficult to know the exact dosages used. A detailed ingredient list that clearly states the dose of each ingredient will ensure you know exactly what you are consuming.
This means that a company, not affiliated with the supplement manufacturer, evaluates the dietary supplement to ensure what is printed on the label is actually inside the product. RELATED: Best supplements for men. When taken as directed, pre-workouts are generally considered safe to use for healthy individuals.
There are special populations, like pregnant women and adolescents, who should avoid them altogether though. Always check with your doctor before taking a new supplement. You should never consume more than the recommended dose, especially if the product contains stimulants like caffeine.
The name pretty much gives it away—pre-workouts should be taken before your training session, with most people downing their supplement minutes before they intend to start seriously training.
That means if you down a pre-workout even at 1 p. Consider using one of the best stim-free pre-workouts or moving your workout to earlier in the day. With countless pre-workout supplements currently on the market suitable for just about every goal, the choices can seem overwhelming.
Our other top picks include:. Pre-workouts are okay to take on a regular basis, but keep in mind that you can build up tolerance to stimulants, like caffeine. This will give your body some time to reset. C4 is manufactured by Cellucor, a well-known and established company in the supplement space, and is one of the most popular pre-workouts on the market.
We recommend it on our list of best pre-workouts because of these attributes. GGR readers get an exclusive discount at C4energy. com, so be sure to check it out. Dry scooping is a term used to describe taking a pre-workout powder without dissolving it in a fluid.
It is no more effective than mixing a pre-workout in water, and can be potentially dangerous. Dry scooping can cause choking if the powder is accidentally inhaled, and can even cause a sudden increase in heart and blood pressure due to the immediate hit of caffeine to your system.
It is recommended that you follow the instructions listed on the product label and mix your pre-workout powder in 8 to 12 ounces of water. This product is not intended to diagnose, treat, cure, or prevent any disease.
We have the best running workouts that just about any runner could do to build endurance, speed, and stamina. Read more. Feeling overwhelmed by the endless options for protein supplements?
A registered dietitian gives you expert tips on what to look for in protein powder. Pre-workout supplements are multi-ingredient products designed to boost energy and improve exercise performance1.
We specifically rate and personally test products for factors such as the following:Formulation: Does it have scientifically-backed ingredients and dosages?
ALL RIGHTS RESERVED. Check Out the 14 Best Treadmills for Your Home Gym View More. Best Online Workout Programs Learn More. Krissy Kendall, PhD × The GGR Expert Panel is a network of specialized health and fitness professionals who help ensure we present the most accurate information to our readers.
This includes physicians, certified trainers, elite-level coaches, and more. Learn more about our experts. GGR Score: 3. Check Price. Bottom Line Onnit's Alpha BRAIN Pre-Workout is a unique blend of ingredients that our testers enjoyed for workouts where they wanted to be focused and energized.
GGR Score: 4. CHECK PRICE. Product Highlights Formulated to help support muscle gain 20 grams of research-based active ingredients per serving 8 flavor variations are available. Cons No creatine Some users report it tastes bad. Product Highlights Designed to provide sustainable energy without the crash Uses a blend of caffeine, vitamin B6, vitamin B12, rhodiola rosea, DMAE, L-tyrosine, carnosyn beta-alanine, L-citrulline malate, as well as calcium and magnesium lactate.
Xwerks claims that this product increases muscle growth and repair, enhances focus, and expands muscular endurance and work capacity Available in 4 flavors. Cons Expensive May make you feel jittery or experience other side effects like headaches or digestive problems. Bottom Line Xwerks Ignite is an all natural pre-workout supplement with both energy-boosting and focus-enhancing ingredients.
Cons Natural sweeteners make for a different taste—it may not be your cup of tea Only 21 servings per tub. Bottom Line Formulated with all-natural ingredients, each of which are present at a high level, Pulse is a fan-favorite.
Product Highlights Formulated for those looking to lose weight but maintain muscle mass 14 grams of evidence-based ingredients Naturally flavored and sweetened with Stevia Available in 9 different flavors Backed by a day money-back guarantee.
Cons Bitter and unpleasant taste for some consumers Several reports of receiving wrong item. Product Highlights Vegan pre-workout mg of caffeine per scoop Manufactured in USA in cGMP certified facility.
Cons Mixed reviews on taste Mixed reviews on effectiveness Contains sucralose. Bottom Line Jacked Factory Nitrosurge Pre-Workout is a generally positively reviewed pre-workout with milligrams of caffeine and a large variety of flavor options. Bottom Line Kaged Pre-Kaged is expensive, but is formulated with research-backed dosages of key ingredients like caffeine, creatine, beta-alanine, and citrulline.
Product Highlights Available in four flavors Formulated to improve workout performance Claimed to increase pump and muscle fullness Claimed to enhance endurance and increase focus. Cons Sucralose may cause GI distress Artificial ingredients Expensive. Bottom Line Although it does contain artificial ingredients, the Pump Serum Stimulant Free Pre-Workout powder is designed to pump you up for your next workout without any post-workout crash.
Community Score: 4. Product Highlights Plant-based Blended with botanical ingredients, vitamins, and adaptogens Third-party tested Deemed banned substance-tested. Cons Only one flavor Some consumers did not like the taste Some consumers also say it does not mix well.
Cons Expensive Lower dose of caffeine at mg not a deal breaker but definitely an issue for some Only one flavor. However, the supplement can still contribute to total daily protein intake to support muscle protein synthesis 4 , 20 , 21 , With mg of caffeine per serving, Pre-Kaged is higher in caffeine than many other pre-workouts.
Up to mg of caffeine per day has been found to be safe for consumption, with milligrams per kilogram of body weight providing a guide for customizing based on individual needs. Research shows that 1. Pre-Kaged Pre-Workout also contains L-citrulline, BCAAs, beta-alanine, creatine HCL, and a proprietary blend of antioxidants.
Vital Performance PRE is a pre-workout supplement in the sport-specific line of the Vital Proteins brand. A 2-scoop gram serving of the pre-workout powder contains mg of caffeine and 1. It also provides 5 grams of BCAAs and 5 grams of collagen peptides. The addition of collagen to this pre-workout supplement makes it our top choice for injury prevention.
Collagen plays an important role in the function of connective tissue. Research suggests that collagen supplementation may be beneficial for injury prevention and have a positive effect on joint health 25 , 26 , True Athlete Natural Energized Training Formula 2. One serving contains 3 grams of micronized creatine monohydrate, 1.
It also includes nitrates from beetroot extract. The powder is available in one flavor, Fruit Punch, and is free of artificial sweeteners and flavors. Its lower price point makes it our top choice for a budget-friendly pre-workout.
This approach may be cumbersome for those who are looking for a simple pre-workout supplement routine. However, the ability to split the ingredients based on individual needs may be appealing to some. The combination includes creatine, an amino acid complex, and a sustained-release formulation of beta-alanine.
All three formulations are caffeine-free, making this our top choice for those looking to avoid caffeine. In addition, all three products are third-party tested and NSF Certified for Sport. One serving of the bundle provides 1. As Kelly Jones, MS, RD, performance dietitian and owner of StudentAthleteNutrition.
Checking labels and product websites is the best way to confirm that the product you choose is third-party tested. Pre-workout supplements can offer a variety of performance benefits, depending on their active ingredients and the amounts they contain. Common ingredients in pre-workout supplements, such as caffeine, beta-alanine, and creatine, may have a positive effect on performance when taken in the amounts recommended in the research 28 , Research suggests that caffeine has an effect on perceived effort, beta-alanine has an effect on fatigue during high intensity exercise, and creatine contributes to increases in strength when taken over a period of time 12 , 23 , Additional pre-workout ingredients, such as tyrosine, may influence cognitive function, and others, such as nitrates, may have a positive effect on endurance 7 , 8 , For this reason, prioritizing diet and recovery before adding a pre-workout supplement is the most advantageous approach for performance.
Always talk with a sports dietitian or another healthcare professional before taking a supplement. Because pre-workout supplements vary in ingredient composition, it can be difficult to compare brands and dosages.
Knowing which ingredients impact performance can help you determine which supplement is best for you. Caffeine is a known central nervous stimulant that offers a performance benefit when taken prior to exercise. Be sure to look for a pre-workout that contains the optimal caffeine dose according to research Beta-alanine is a nonessential amino acid that plays a role in buffering muscle pH during high intensity exercise such as sprinting.
Nitrates are found in foods such as beets, celery, and leafy green vegetables like spinach. Nitrates enhance performance by acting to dilate blood vessels and increase blood flow.
Its effect is not as immediate as those of other compounds, such as caffeine. Research indicates that creatine monohydrate must be taken over a consistent period of time to have a performance benefit 11 , It will take, depending on the individual, about 30 days to saturate the muscles with a creatine dose of 3—5 grams daily.
Other ingredients, such as proprietary antioxidant blends, herbs, and high dose vitamins and minerals, require more research to confirm their effectiveness for supporting athletic performance. Potential side effects from pre-workout supplements depend on the ingredient types and amounts found in the supplement.
Some common ingredients can result in side effects that may be unpleasant for some people. Common ingredients in pre-workout supplements and their potential side effects are listed below. Pre-workout supplements may be appropriate for both untrained and trained people looking for a performance boost.
Ingredient formulations will greatly influence the effects of the pre-workout supplement. Pre-workout supplements often contain stimulants, such as caffeine, that may not be appropriate for some people. Anyone with a chronic health condition, such as heart disease or high blood pressure, and anyone who is pregnant or nursing should consult a sports dietitian or another healthcare professional before taking a pre-workout supplement.
Multi-ingredient pre-workout supplements have different ingredient amounts and variations that influence their effectiveness.
Additionally, many pre-workout supplements include creatine in combination with other ingredients that also affect performance. Other pre-workout ingredients, such as caffeine and beta-alanine, can have more immediate effects. This may make them more appropriate options for those who are looking for a performance boost after a single serving.
Before adding a pre-workout supplement to your routine, consider your nutritional needs and fitness goals. Optimal nutrition and improved fitness depend on a balanced diet that meets your individual needs.
In addition to maintaining a nutritious diet, allowing enough time for recovery after workouts is essential. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
View prices, pros and cons, workout uses, ingredients, and more. Pump-focused pre-workouts contain a blend of ingredients meant to stimulate increased blood and oxygen flow to working muscles during exercise.
Pre-workout supplements are designed to help you gain muscle by allowing you to work out harder and longer. Here are the 10 best pre-workout…. Country United States. Bosnia And Herzegovina. Brunei Darussalam. Cook Islands.
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