“The strongest pre-workout on the market!”
“Skin splitting muscle pumps”
“The best pre-workout for endurance athletes”
There are a lot of claims made about pre-workouts… and even more marketing headlines.
And there are a lot of different pre-workout supplements to choose from.
So how do you sort through all of the noise and decide which pre-workout is right for you?
You start by understanding the effects on offer, then identify which ingredients will deliver those effects, then make sure the ingredients you’re looking for are appropriately dosed in the pre-workout supplement you’re considering.
Ready? Let’s get to it.
Effect 1: Energy
If a boost in energy is what you want from your pre-workout, you’ll want to make sure it has a solid dose of Caffeine. For most people anywhere in the range of 150mg to 300mg is going to be an efficacious dose, but it does depend on personal tolerances. You’ll also want to pay attention to what type of Caffeine is in your pre-workout. Synthetic Caffeine (aka Caffeine Anhydrous) is going to be felt faster, but may also leave you in a slump afterwards. Natural Caffeine, usually extracted from green coffee beans, is going to provide a smoother, longer lasting elevation in energy.
And if you want to really supercharge a boost in energy, you should look for a pre-workout that combines Caffeine with Juglans Regia (aka English Walnut Extract). The golden ratio of Caffeine to Juglans Regia is 3:2, so for example, a 300mg dose of Caffeine will pair perfectly with 200mg of Juglans Regia.
Effect 2: Enhanced Blood Flow & Muscle Pumps
By enhancing blood flow you are helping your body get more nutrients to working muscles, and more fatigue toxins out of working muscles. In short, it means you’ll perform better, for longer, with a nice side of muscle pumps as a bonus.
This effect is primarily evoked by an increase in Nitric Oxide production, and there are three proven pathways to boost Nitric Oxide.
The first pathway involves consuming Citrulline, which is a precursor to Arginine, which itself is a precursor to Nitric Oxide. You’ll want to consume 2 - 4 grams of pure L-Citrulline, or 4 - 6 grams of its sister compound Citrulline Malate.
The second pathway involves consuming Nitrates, which convert to Nitrites in your mouth, which then convert into Nitric Oxide when ingested. Look for 1 - 2 grams of Arginine Nitrate, which will also yield Arginine to further enhance pathway 1.
The third pathway involves inhibiting the enzyme that breaks down Nitric Oxide, which allows more nitric oxide to stay circulating in your body. Look for either L-Norvaline in a 150mg to 300mg dose, or Agmatine Sulphate (trademarked as Agmapure®) in a 500mg to 1000mg dose.
And the kicker… an ingredient that promotes vasodilation directly will unlock the power of the three pathways simultaneously. Look for either Grape Seed Extract or Pine Bark Extract in a 100mg to 200mg dose.
Effect 3: Power & Strength
If you’re trying to set a new PR, post a new PB, go faster, jump higher, hit harder, or lift heavier, your pre-workout should contain Creatine, or Betaine Anhydrous or, even better, ELEVATP®. All of these ingredients will help your body produce & store more Adenosine Triphosphate - the fuel that your body uses to generate muscle power & strength.
Look for Creatine Monohydrate in a 3000mg to 5000mg dose, or Creatine HCl in a 1000mg to 2000mg dose.
Betaine Anhydrous should be dosed between 1500mg to 3000mg, while ELEVATP® between 150mg to 300mg.
If you can find a pre-workout that contains a combination or 2, or even all 3 of these ingredients, get ready to see records fall.
Effect 4: Endurance
If you want to go further, perform for longer, or play harder, your pre-workout can help you with that. Ingredients that buffer the release of fatigue toxins and maintain electrolyte balance are a major key for promoting endurance.
Beta-Alanine, which is a precursor to carnosine, which in turn buffers fatigue toxin build up during intense exercise, is a must have for endurance. Look for at least 1,600mg right up to the clinically validated 3,200mg dose.
And Taurine, which is crucial in maintaining electrolyte balance, works as a perfect sidekick. A dose of 1000mg to 2000mg is ideal, especially when combined with Beta-Alanine.
Effect 5: Mental Focus & Elevated Mood
There’s no feeling quite like being locked in while you’re pushing your body to its limits. And also feeling euphoric while you’re doing it? It’s almost superhuman.
The first effect is broadly referred to as “mental focus”, while the second is “mood”.
When it comes to mental focus, the tag-team of Choline and Huperzia Serrata is unbeatable. Choline is a precursor to Acetylcholine, the neurotransmitter chiefly responsible for attention & focus, while Huperzia Serrata inhibits the enzyme that breaks down Acetylcholine, extending the period of enhanced mental focus.
And the gold standard is Alpha-Glycerylphosphorylcholine (aka Alpha GPC) standardized for a 200mg to 400mg dose combined with Huperzine-A standardized for a 100mcg to 200mcg dose. Want to really dial in the “tunnel vision” effect? Add some Cognatiq® in a 100mg to 200mg dose and get ready to enter the Matrix.
When it comes to mood, Tyrosine is your ticket. As a precursor to L-Dopa, which in-turn is a precursor to Dopamine, a solid dose of Tyrosine will have you feeling a million bucks. In its pure form look for L-Tyrosine in 500mg to 1000mg, or alternatively, N-Acetyl L-Tyrosine in a 250mg to 500mg dose.
Effect 6: Hydration
Putting back the electrolytes that you lose through sweat and urination is dreadfully underrated when it comes to supporting power, strength and endurance. Your body uses electrolytes to carry electrical charges across cells, which is how your muscles contract. Insufficient electrolyte balance can undermine an entire workout.
Ideally, you want to make sure you’re replacing the 3 key electrolytes; potassium, sodium and magnesium.
Look for a 10:2:1 ratio of potassium to sodium to magnesium, and a total of 250mg to 500mg electrolytes across the board to help with hydration and electrolyte balance.
And there you have it… your own personal cheat sheet on what to look for in a pre-workout supplement to help you find the perfect pre.
Want one that does it all, and does it all well? We can help you out with that too… Key Complete Pre.
