The Benefits of Pre-Workout Supplements

If you've ever sat in your car trying to muster up enough energy to walk in the gym, have trouble staying focused during your workouts, struggle to finish sets, or feel like you've hit a plateau and aren't getting stronger— a pre-workout is probably something you should consider.

The pre-workout supplement market is an over 15-billion dollar industry, so there is certainly a high demand for these products, and for good reason. A quality pre-workout supplement with the right blend of ingredients in the right amounts can take your workouts to a whole new level, allowing you to make the most of your gym time. 

Today, we will talk about the benefits of pre-workout supplements, how they enhance performance, ingredients to look for when choosing a pre-workout, and other frequently asked questions about pre-workout supplements, such as dosing, timing, and side effects. 

What are Pre-Workout Supplements?

Pre-workouts are a blend of multiple ingredients, typically in powder or pill form, that you take before doing any sort of exercise to enhance energy, performance, power, and/or focus.

Many pre-workouts on the market also enhance blood flow to muscles and contain important amino acids that aid in muscle protein synthesis, which is the process where your body repairs and builds muscle tissue. 

There are a lot of pre-workout formulas to choose from. Which one you pick depends on where you struggle and your goals. And contrary to what many believe, not all pre-workouts make you jittery or contain caffeine.  In fact, there are non-stimulant pre-workouts that don't contain stimulants but still boost gym performance and give you a great pump!

Another perk of many pre-workout supplements is they are low-calorie or calorie-free, providing amino acids and other ingredients your body needs to go harder and longer in the gym without consuming additional food for fuel.  

How Do Pre-Workout Supplements Enhance Performance? 

There are numerous ways a pre-workout can enhance performance.  Exactly how depends on the ingredient profile. There are different pre-workouts for different goals. There are even "all-in-one" pre-workouts if you have multiple fitness goals. 

Before picking a pre-workout supplement, you need to ask yourself why you want to take it. For example, if you want more energy, you might want to look for a pre-workout that has caffeine or other known endurance booster.

If better pumps are your goal, you'll probably want to consider a supplement that stimulates nitric oxide production. If you are looking to increase reps or hit some PRs in the weight room, you need a pre-workout with ingredients that are proven to increase strength and endurance (like this one that was designed by 5x Mr. Olympia Chris Bumstead.)

Depending on the pre-workout you choose, it can enhance performance by:

• Increasing energy levels, making you feel more alert and ready for exercise.
  
  
• Improving endurance, allowing you to work out longer and with greater intensity.
  
  
• Enhancing blood flow to muscles, ensuring better oxygen and nutrient delivery.
  
  
• Boosting strength and power, enabling you to lift heavier weights and perform more explosive movements.
  
  
• Enhancing mental focus and concentration, keeping you engaged and motivated.
  
  
• Promoting muscle recovery, reducing muscle breakdown, and supporting muscle growth.

As long as the pre-workout you take has the right ingredients to match your goals  (in efficacious doses), they can take your workouts to a new level, leading to faster progress.

Best Ingredients In Pre-Workout Supplements

When it comes to possible ingredients that could be in a pre-workout supplement, the list is long. Many amino acids and other compounds are shown to be effective for strength, endurance, focus, and recovery– all crucial aspects of a killer workout session. 

Before we dive into some of the best ingredients to look for in a pre-workout supplement, we should mention that the ingredients won't do much good if they aren't in proper dosages. Dosing matters for optimal results.

While many pre-workouts on the market might contain excellent ingredients, many do not include them in a high enough dose to be effective. This is often disguised because they list ingredients as "proprietary blends," where the specifics of each ingredient are not clear. It's best to go with a pre-workout that lists the amounts of each individual ingredient, so you know exactly how much of each ingredient you are consuming.

Now, let's get to those ingredients you should look for when choosing a pre-workout. Keep in mind that all of these ingredients do not necessarily need to be in your pre-workout supplement. It depends on your goals. 

Beta-Alanine

If endurance is your goal, look for Beta-Alanine. This non-essential amino acid is well known for its ability to delay muscle fatigue, helping you push harder and longer.

L-Citrulline

Healthy blood flow is essential for a good workout. The non-essential amino acid L-citrulline has been studied and shown to be an excellent supplement for increasing nitric oxide levels in the body, which enhances blood flow. 

This increased blood flow is what creates those coveted "muscle pumps." But beyond the pumps, improved blood flow ensures better delivery of oxygen and nutrients to the muscles, optimizing your performance with every repetition.

Arginine Nitrate

Arginine Nitrate is another compound well-known for its ability to promote nitric oxide production, enhancing blood flow, and maximizing the pump effect. 

It's often used in pre-workout supplements to support better circulation, improve exercise performance, and promote cardiovascular health.

Nitrosigine

Nitrosigine is another ingredient found in quality pre-workout supplements known for its ability to enhance nitric oxide (NO) levels.  It's different from other NO boosters because it is patented, meaning its unique combination of ingredients is protected, and its effectiveness is supported by specific research and development.

Research suggests that Nitrosigine can not only increase NO production but also increases vasodilation, which also improves blood flow. Some data suggest it can relax blood vessels up to 500% more than traditional L-arginine supplements. Nitrosigine is also shown to reduce muscle damage from exercise and improve focus and energy.

Betaine Anhydrous

 If you are looking to improve strength and endurance, enhance protein synthesis, and thus improve body composition, an ingredient to look for in your pre-workout is Betaine Anhydrous. 

Betaine is a compound (derived from beets) that is well-documented in clinical studies to support muscle hydration and enhance exercise performance by increasing power output and reducing fatigue. Betaine is also shown to increase levels of SAM-e, which have been linked to improved mood and cognitive function.

L-Taurine

This amino acid has been extensively researched for its role in hydration and electrolyte balance and its effects on exercise performance and muscle recovery. Studies show that L-taurine can help reduce muscle fatigue, improve endurance, and support overall athletic performance. 

Agmatine

Agmatine is a compound derived from the amino acid arginine. It is often found in pre-workout supplements due to its ability to boost blood flow and support cognitive function. There is even promising research related to its effects on pain management. 

L-Tyrosine

A significant part of working out is mental. You've gotta stay sharp and focused, especially during intense exercise sessions. That's why many quality pre-workout supplements contain at least one ingredient shown to improve focus and mental clarity. 

L-tyrosine is an amino acid that supports the production of neurotransmitters, which can help enhance cognitive performance and reduce stress during workouts. 

Alpha GPC

Another great ingredient that supports neurotransmitter production is Alpha GPC. This compound is shown to boost levels of acetylcholine, a neurotransmitter important for memory and learning.  Alpha GPC in a pre-workout can help improve brain function, keeping you mentally sharp during workouts.

Huperzine A

While some supplements can help boost acetylcholine, others can help prevent the breakdown of acetylcholine, which is also important if you are looking for improved mental focus and energy. 

Huperzine A is a natural compound extracted from a type of moss that prevents the breakdown of acetylcholine, a neurotransmitter crucial for learning and memory. By preserving acetylcholine levels, Huperzine A enhances cognitive function, mental clarity, and focus.

Lion's Mane Extract

Lion's Mane is a natural supplement derived from a medicinal mushroom known for its potential cognitive benefits. It is said to support brain health by promoting nerve growth factor (NGF) production, which helps with memory, focus, and mental clarity.

Himalayan Pink Salt

Salt often gets a bad rep, but salt is actually essential for proper hydration and electrolyte balance. It's one of the most vital minerals and has particular benefits pre-workout. It helps maintain fluid balance in your body, supports muscle function, and reduces the risk of cramping during intense exercise.

Himalayan pink salt is preferred over regular salt because it contains a broader range of minerals and trace elements that support overall health. It is a more natural and beneficial choice for enhancing hydration, muscle function, and overall workout performance.

What is the Best Time to Take a Pre-Workout? 

You want to give your body enough time to absorb the ingredients and take effect, but you don't want to take it too early, or you won't reap all the benefits and could possibly experience an energy crash during your workout.

Everyone is a bit different, so you might need to experiment to find that perfect "window," but typically, pre-workout should be consumed 15-60 minutes before your workout. 

Additionally, unless you take a non-stimulant pre-workout, you should not take a pre-workout within 4 hours of bedtime, as this could affect your sleep. If you are sensitive to caffeine, consider making that 6 hours or more. 

If you regularly have issues sleeping, it might be worth considering a quality sleep supplement like this one. 

How Much Pre-Workout to Consume

Most pre-workout supplements have a suggested dose on the ingredient label. This is a general guide and is the standard dose recommended for most people.

We suggest starting with a lower dose (especially if you have never consumed a pre-workout or haven't taken one in a while) to see how your body reacts. This is called a tolerance phase and is especially important if a pre-workout supplement contains caffeine.

Once you know how your body reacts to the ingredients and you have developed a tolerance to the lower dose,  you can work your way up to the full suggested dose. 

Common Side Effects of Pre-Workouts and How to Avoid Them

Side effects from pre-workouts can vary widely depending on the ingredients and a person's individual tolerance. Most people tolerate the ingredients in pre-workouts very well, especially if they start with a smaller dose and work up to a full dose. 

If side effects occur, they are typically minor and go away once you have developed a tolerance to the supplement. But there are instances where minor side effects like jitteriness, skin tingling, skin flushing, or mild GI discomfort might occur. 

For instance, stimulants like caffeine, commonly found in many pre-workouts, can cause jitteriness or difficulty sleeping if taken too close to bedtime. Ingredients like Beta-Alanine might cause a harmless tingling sensation known as paresthesia. L-citrulline and Nitrosigine, which enhance blood flow, might lead to mild digestive discomfort in some people. 

Here are a few tips to help prevent and manage potential side effects of pre-workouts:

Timing and Dosage

Always follow the recommended timing and dosage on the label. Taking more than the suggested amount won't necessarily enhance your performance and may increase the risk of side effects. 

Food Intake

Taking a pre-workout on an empty stomach might intensify its effects and lead to digestive discomfort. Consuming a light meal or protein shake about 30 minutes before your pre-workout can help mitigate this issue. 

Hydration

Some pre-workouts contain ingredients that can be dehydrating. Drink plenty of water throughout the day, especially before, during, and after your workout.

Avoid Mixing with Stimulants

Combining pre-workouts with other stimulants can amplify side effects and strain your cardiovascular system. 

Monitor Your Body's Response

Pay attention to how your body reacts to a pre-workout. If you experience unusual symptoms or discomfort, try decreasing the dose or switch to a different formula.

Consult with a Healthcare Professional

If you have an underlying health condition or are taking medications, it is always best to consult with a healthcare professional before starting a new supplement. This can help avoid any potential interactions or adverse effects.

Additionally, if you notice side effects after taking a pre-workout, it might be a good idea to talk to your healthcare provider to rule out any health issues. 

Conclusion

Do you "need" a pre-workout to get in a good lift? No! Can it help you have a better workout that could lead to faster results? Yes!

Pre-workout supplements have many benefits. If you've never tried one or are looking to try a new one, RAW has a full line of pre-workout, non-stim pump, and endurance supplements. 

Two of our best sellers are Thavage and Pump Non-Stim. 

If you're seeking an all-in-one training formula, Thavage is your ideal choice. This pre-workout supplement is designed with some of the market's most powerful and trusted ingredients, including L-Tyrosine, Beta-Alanine, Arginine Nitrate, Huperzine A, Alpha GPC, and Bitter Orange. 

These ingredients work together to improve cellular hydration, boost mental focus, increase energy production, optimize blood flow, and enhance fat burning.

If you workout later in the day or just prefer a non-stimulant pre-workout without caffeine, Pump Non-Stim is an excellent choice. It delivers impressive muscle pumps, enhances nutrient uptake, and improves cellular hydration.

Formulated with L-Citrulline, Agmatine, Lion's Mane Extract, Alpha GPC, Nitrosigine, L-Ttaurine, and a substantial amount of Himalayan pink salt, this non-stim pre-workout has everything you need to elevate your training sessions at any time of day.

Those are only two of our pre-workout supplements. We have numerous simulant and non-stimulant pump formulas to choose from. If you have trouble deciding which pre-workout is best for your goals, never hesitate to reach out to our team!