Pre workout

Pre-workout: What is it and do you need one?

Remember back in the day when a banana before a workout was considered the go-to pre-workout snack. Ahh. The good old days. 

Nowadays, science has given us more ways to boost energy levels, increase aerobic performance, improve endurance, training volume, and maintain lean muscle mass. 

Bananas of the world, rejoice! And it’s not just bananas. Whether you’re a pro athlete or a weekend warrior, a pre-workout supplement could be the kick you need to take your workouts from meh to hell yeah. 

Read on to see if a pre-workout is right for you. And discover how to choose the one that'll improve exercise performance for your next round of challenging workouts.

What is a pre-workout?

A pre-work supplement is something you consume before your training session. These supplements come in the form of a powder that you mix with a liquid or a shot that you drink directly. 

It’s important to note that pre-work is a supplement. It's meant to be a part of a healthy, balanced diet – not replace proper nutrition or rest. 

Pre-workouts will: 

• Boost energy levels and enhance exercise performance.

• Give you more explosive energy and focus for training and sports.

• Increase your ability to concentrate.

• Reduce muscle fatigue and breakdown from a tough workout.  

What exactly does pre-workout do?

You can scan through all 4.8 million #preworkout on Instagram and get an idea of what pre-workouts do. But the real good stuff is found in the research.

The Journal of the International Society of Sports Nutrition published research showing how a pre-workout resulted in increased VO2 max, training volume, and lean body mass when combined with high-intensity interval training (HIIT workouts). It also sped up the rate that recreational athletes (anyone not pro) were able to lose and burn fat. 

Other tests have shown an increase in anaerobic power performance (those short bursts of power needed for sprints, etc).

Most people choose to take a pre-workout to simply have the extra energy boost to get through a tough workout after a long day at life.

From cranking out one last set of mountain climbers or to hitting a new deadlift 1-rep max, pre-workout supplements can have positive effects on a variety of different workouts – strength, power, and endurance. 

How to take a pre-workout?

Pre means Before. You should always take pre-workout before a workout. The name says it all. 

Most pre-work supplements are designed to mix with a drink and take 30-60 minutes before training. Read the label of the product – some pre-workout shots are best taken 30 minutes before working out. The body needs to be able to absorb both the caffeine and the other performance-enhancing ingredients before beginning your workout.

What’s happening when I take pre-workout? The ingredients in the powder or shot are supplying extra carbohydrates to your body. The glucose raises your blood sugar level and supplies energy during a workout. 

It’s like a super intense shot of espresso – just in a concentrated form that doesn’t require a barista to prepare. Plus vitamins, amino acids, and creatine.

If you’re new to the world of pre-workout supplements, start with a half dose and see how your body reacts. Caffeine is the star ingredient. As much help as it does, too much caffeine can also lead to high blood pressure, stomach issues, shakes, and even anxiety. 

Pre-workout ingredients – what's in it? 

If you’re in doubt about any of the ingredients in your pre-workout formula, talk to your doctor or personal trainer for their advice. As with all dietary supplements, it’s not a substitute for a healthy lifestyle and diet. 

Here are a few of the most common pre-workout ingredients: 

Caffeine – Caffeine is synonymous with waking up in the morning. When it comes to training, caffeine can do the same thing for your workout. Several studies show the positive effects of caffeine on athletic performance – including boosting energy and alertness, enhancing aerobic endurance, increasing muscle strength and endurance, and improving speed and jumping performance. Box jumps, anyone?

Creatine Monohydrate – Creatine helps you exert more effort during a workout and encourages muscle growth. It’s also one of the most studied dietary supplements in the fitness industry. 

Carbohydrates – Carbs aren’t always your enemy. They’re your body’s first choice for energy production and fuel for training. From boot camps to Bikram yoga classes, topping off your level of go-to energy is a guaranteed way to keep your workout performance on top.

BCAAs – These are Branched-Chain Amino Acids. These amino acids maintain cellular energy levels and support the making of new proteins. What does that mean? If they're in your pre-workout, you'll see improved muscular endurance.

B-vitamins – We’re not talking about the Flintstone kind. These are like the Avengers of the vitamin universe – B1, B2 B5, and B6. They play major roles in energy creation, blood flow and production, and DNA repair.

Is pre-workout bad for you?

Great question. It all boils down to caffeine and artificial sweeteners added to the pre-workout formula.

Research shows that more than 400 mg of caffeine a day can have dangerous side effects for adults. (And we’re only talking about adults here. Kids, stick to bananas until you’re old enough to even consider a pre-workout. It’s not Fanta.)

With caffeine in mind, you have to keep an eye on how much pre-workout you’re consuming and what other sources of caffeine you’re digesting in one day. An average-sized cup of coffee contains 95 mg of caffeine already. 

Other ingredients that might be harmful or cause side effects include artificial sweeteners and sugar alcohols. These are added to pre-workout supplements to make them taste sweeter without adding excess calories. 

The problem is that these can cause bloating, muscle cramps, gas, and diarrhea. We don’t know about you… but those 4 are never welcome in the gym. 

There are some dangerous pre-workouts out there, however. Stay clear of anything related to amphetamines – if you need something that intense to help you focus and energize, you need to seek professional help. No joke. 

On the whole, pre-workouts are safe when taken in moderation and with care. 

Research in Nutrients journal shows that people who do have side effects from pre-workouts did so after consuming more than the recommended serving size. Stick to the correct amounts, and you should be fine. If you’re in doubt, start with a ½ dose and see how you react.

How long does it take a pre-workout to start working?

Most pre-workouts start working after 30-60minutes. That’s why it’s suggested you consume yours thirty minutes to one hour before training. 

Knowing that a pre-workout is packed with caffeine and can increase your energy level, you might want to consider WHEN you take it. Have you scheduled a late-night run? The caffeine may not be out of your system by bedtime and impact your sleep.

Should I take a pre-workout every day?

As long as you keep an eye on your caffeine intake, you can take a pre-workout supplement every day. 

The problem is that your body can build up a tolerance, and you won't get the same effects after taking it for a long time. 

The best is to use it when you ‘need’ it, not out of habit or because the other people at the gym are using it. And don't take it on your rest days. 

Save the power of a quality pre-workout for the days when you’re tackling a new max or need extra fuel for one more mile. For the days when you’re not going all in, opt for a cup of coffee and a banana to get going. 

Do pre-workouts make a difference? The pros and cons of pre-workout supplements 

The benefits of pre-workouts

• Improved exercise performance – muscle power, strength, and muscle endurance

• Increased concentration and focus

The drawbacks of pre-workouts 

• Overstimulation – shakes, nervous energy 

• Tolerance level increased – meaning you’ll need more for the same results 

• Digestion problems

How to choose a pre-workout supplement 

When it comes to shopping online for a pre-workout, it pays to read reviews and shop from a retailer you trust. 

Always look for a supplement that offers steady, long-lasting energy without overwhelming the body with stimulants that only momentarily increase energy levels. 

The goal is to have continuous energy throughout your training sessions and stay dialed-in with focus. 

Shop for scientifically-backed ingredients such as:

• beta-alanine

• caffeine

• citrulline

• tyrosine

• taurine

• creatine

• niacin

And whatever you do, don’t forget the flavor. From raspberry to Caribbean pineapple, there’s a taste out there to get you ready to go hard or go home.

Buy pre-workout powder and shots at ShapeNation 

At ShapeNation, we stock pre-workouts in all different flavors and sizes. From tickle-your-taste bud flavors like pineapple, orange, and peach to bubblegum and ice tea, shopping pre-work at ShapeNation, you’ll find what you need to jumpstart your next workout. 

If you don’t want to mess around with mixing and shaking a powder, go for a pre-workout shot. You get all of the energy-boosting caffeine from a powder in an easy-to-drink shot. And they’re perfect for grabbing on the go or tossing in your gym bag for after work. 

We’re constantly looking for the very best pre-workout supplements on the market, but it’s your diet that truly helps you nail your goals. Supplements (including protein powder and creatine) are great to help along the way. Think of them as your spotters. It’s still up to you to lift. They’re just there to help. 

Need something else for your fitness journey? You’ll find everything from yoga mats to kettlebells in our ever-evolving catalog. We’re honored to be a part of your health and fitness journey. Think of ShapeNation as kinda like a pre-workout, too. Shopping with us gives you the energy to go out and go all-in for your next workout.