Pre-workout supplements optimize workout quality and performance to assist you in getting the most from your exercise routines. However, what exactly should you mix your pre-workout with to get the most out of it?
Through consultations with dietitians and working closely with fitness coaches, our team gathered research-backed information on what to mix with your pre-workout, as discussed in this article.
Let's get into it.
Quick Summary
- Caffeine, green tea, and beta-alanine are some of the most popular ingredients in most pre-workout supplements
- Beetroot extract and Black Pepper Produce are some great pre-workout mixes to boost energy and constant temperature
- Non-stimulant pre-workout increases strength, stamina, or ability to focus without stimulating your nervous system
Pre-workout Components
Pre-workouts have the ability to improve your exercise by increasing metabolic activity and promoting muscular growth.
They are often administered as a pill or as a liquid.
With dozens of pre-workout products claiming to be the greatest and containing only scientifically proven components, it's easy to get wrapped up in all these marketing languages, scientific jargon, and outrageous promises.
Here are the most popular components found in pre-workout supplements and how they work:
- Caffeine: Caffeine boosts your energy levels. It also has the additional benefits of improving attention, quicker response speed, and increased attention. But if you are sensitive to caffeine you might want to try a caffeine-free pre-workout.
- Beta-Alanine: Some pre-workout stimulants contain beta-alanine, an organic compound that aids in muscular endurance during strenuous exercises. You can avoid beta-alanine from these products by checking our list of the best pre-workouts without beta-alanine.
- Creatine: Because of its relationship with muscular strength and toughness, Creatine is frequently advertised as a standalone exercise supplement. Creatine can be highly beneficial in the gym, particularly during quick-burst exercises [1], that's why we often recommend using a pre-workout that contains creatine.
- Green Tea: Green tea essence is commonly used as a pre-workout drink to help burn fat.
- B Vitamins: B vitamins are commonly present in fish, poultry, and milk. Vitamin B in pre-workouts aid in the production of energy, which can, in turn, help you perform better and burn more throughout a workout.
“Beta-alanine raises muscle carnosine levels and increases the amount of work you can perform at high intensities."
- Chris Lockwood, Nutritionist
4 Ingredients to Mix with your Pre-workout
To get more and better results from your pre-workout, consider mixing your pre-workout with the following ingredients:
Black Pepper Produce (Bioperine)
Yes, the very same black pepper used in seasoning your meals produces Bioperine, the marketing term for it.
This chemical boosts energy and constant temperature by increasing absorption rate and improving thermogenesis properties when you’re working out [2].
Beetroot Extract
While not commonly included in pre-workout products, you may purchase solo capsules and use them as your DIY pre-workout mix. Beetroot extract improves blood flow, which increases strength and endurance in your workouts [3].
Cyclic Dextrin
Cyclic Dextrin is easily absorbed through the intestinal lining, where it is converted into glucose and supplies the muscle sustainably boosting your energy levels during high-intensity workouts [4].
As this compound is slowly absorbed the insulin somehow doesn't jump as much, and your blood glucose concentrations do not plummet throughout your exercise.
This guarantees that energy concentrations remain high, allowing productivity to stay high.
Citrulline
Mixing your pre-workouts with Citrulline aids in the improvement of blood flow and tolerance. It also widens blood arteries and increases the quantity of oxygen and nutrients delivered to the exercising muscles.
This promotes improved performance, increased cellular energy generation, improved post-workout recuperation, and pumps following your exercise.
Citrulline intake may also aid in improving the circulation of the blood to your brain [5]. As a result, you may feel sharper, extra energetic, and stay focused throughout your exercise.
Different Types Of Pre-workouts
Pre-workout supplements are available in various brands, quantities, and tastes. With the wide variety of pre-workouts that have varied functions most of them only help certain forms of workouts. Here’s a rundown of the different pre-workouts.
- Non-stimulant Pre-workout: These supplements increase strength, stamina, and ability to focus without stimulating your nervous system, which makes them a fantastic alternative for late-night training. Mixing non-stimulant pre-workouts with cyclic dextrin enhances better absorption in the body.
- The Endurance Pre-Workout: As far as performance is concerned, this pre-workout is intended to enable you to exercise harder and for more extended periods. A longer performance means less exhaustion, allowing you to complete more repetitions and sets and gain more remarkable results. Adding a pinch of black pepper to these pre-workouts for constant body temperature during longer exercise sets would be best.
- Combination Pre-workout: This type of pre-workout contains the majority of ingredients found in most pre-workouts. They’re best mixed with a little citrulline and can help boost mental focus, physical strength, and aerobic endurance.
- Strength and Size Pre-workout: These pre-workout stimulants combine caffeine, citrulline, l-arginine, and beta-alanine, which help improve your strength levels when working out. It makes use of natural substances to enable you to gain the most out of your workouts. The product taken with some beetroot extract can boost your blood flow, efficiency, and endurance levels.
FAQs
Should I Take A Pre-workout Every Day?
You should take a pre-workout every day especially if you exercise all through the week. Otherwise a couple of times a week is sufficient.
Do You Have To Mix Pre-workout With Water?
You do not have to mix pre-workout with water even though most powder products instruct users to do so.
Does Pre-workout Dehydrate You?
Pre-workout can dehydrate you, as certain ingredients in the supplements can absorb water and excrete it.
Can I Take Half A Scoop Of Pre-workout?
Yes, you can take half a scoop of pre-workout when you're geared up for some low-intensity training.
What Is The Best Way To Take A Pre-workout?
The best way to take a pre-workout is to mix it with water or your favorite juice and drink a few minutes before your exercise.
Mixing Pre-workout With Other Ingredients
Charging up for an exercise is critical, and taking a pre-workout supplement mix is a simple way to give your body what it needs to fulfill your workout requirements.
But with the majority of pre-workouts being manufactured and having several synthetic additives, it would be best to keep things healthy and natural by going for these best organic pre-workout supplements on your intensive gym days.
References:
- https://www.healthline.com/nutrition/pre-workout-supplements
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2714833/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
- https://pubmed.ncbi.nlm.nih.gov/25080121/
- https://bjsm.bmj.com/content/36/4/282
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