by Tony Gjokaj August 30, 2021 4 min read
Many new-to-fitness people get intimidated by pre-workouts.
Some are concerned about the ingredients, what happens after they use them, and if they're safe or not.
So in this post, we are going to explore everything about pre-workouts.
Let's dive in!
Pre-Workouts are supplements formulated with ingredients designed to enhance workout performance. Most pre-workouts will contain ingredients like Beta-Alanine, Citrulline, Caffeine, and other things.
Pre-Workouts are ideally taken before your workout, typically about 15-30 minutes before.
I personally prefer to take mine during my warm up sets just so that the Beta-Alanine "face tingling" sensation kicks in (more on this later).
Ultimately, pre-workouts are designed to enhance energy, performance, and more.
There are a variety of benefits of Pre-Workouts.
The following are the three main goals that pre-workouts want to accomplish:
The following are some of the main ingredients for pre-workouts.
Caffeine helps with managing fatigue, improving energy levels, and also increasing power output.
While some people can handle caffeine very well, 200mg of caffeine before a workout is perfect for mental focus and physical performance.
Beta-Alanine is a non-essential amino acid that is found in most foods we consume. It is the precursor to carnosine, which aids in fighting fatigue.
According to various studies, Beta-Alanine aids in improving muscular endurance, extending the time to fatigue. Some people also report that it allows them to get one to two extra reps in their workouts.
If you've supplemented with a pre-workout before, you know that some can make your face and fingers tingle. This is an effect caused by beta-alanine known as paresthesia. There is nothing bad about this feeling, it just means that Beta-Alanine is working.
The recommended dose for Beta-Alanine is around 2-5g.
L-Citrulline is an amino acid that improves nitric oxide metabolism. This means it aids in exercise performance.
According to one study, citrulline has been shown to improve anaerobic performance and muscle soreness relief, reducing fatigue.
Citrulline is one of our preferred pre-workout ingredients because of its absorption. Compared to L-Arginine, citrulline is a better absorbing as it turns into l-arginine in the kidneys.
For sports performance, it is recommended to take 3-8g of Citrulline.
Creatine is a molecule that our body produces as a result of amino acids (broken down from protein consumption). It has been shown to improve muscle strength, power output, and recovery.
How Creatine works is that it rapidly produces energy for intense exercise, improving exercise performance in the gym.
It is the most studied supplement in the industry, with 5g of Creatine Monohydrate being an efficacious dose.
While creatine is popular in some pre-workouts, I prefer to use creatine after my workout sessions.
Arginine is one of the more popularly known pre-workout ingredients, as it is directly produced in the body from food. Based on research, people on average get about 5g of L-Arginine from food daily.
While L-Arginine is found in some pump products, it hasn't produced reliable evidence that it directly aids in workout performance. The reason for this is that ingesting L-Arginine directly has a poor absorption.
L-Arginine may have it's merits in consumption if you don't get enough in your body, but since most foods typically contain it, you might not necessarily need it.
It's always important to read the labels and use pre-workouts as intended. You should ALWAYS read the warning labels and never go above the recommended serving.
Pre-workouts are also typically intended for those 18 years of age and older who don't have pre-existing medical conditions.
Always speak with your doctor or physician about supplement use.
With that being said, we want to help you consider some of the ingredients in pre-workouts.
When it comes to pre-workouts, you should monitor your daily caffeine intake.
Pre-Workouts typically contain 200-300mg of caffeine per serving.
On average, most people can experience performance benefits with about 300-400mg of caffeine daily. Beyond that, some may experience detrimental effects like anxiety, irregular heartbeats, and more.
It is very important that you know how much caffeine you consume daily before adding a pre-workout to your regiment.
Here are a few recommendations to consider when buying supplements:
Before you get to picking a solid pre-workout, make sure you get your exercise and nutrition in check. This will help augment the performance of your pre-workout.
When you get that down, then you can explore the world of Pre-Workouts.
At Reforged, we have one pre-workout designed for mental and physical performance. Our Nootropic Pre-Workout, Catalyst, was designed as a powerful well-rounded pre-workout for anyone that lifts weights or high-intensity endurance workouts.
If you prefer a focus-based drink instead, you can consider our nootropic energy powder, Impulse.Impulse was designed for sustained mental focus for any scenario, whether it's exercise or work. It is also great supplement to start with before you get into our pre-workout.
With our products, we focus on a few factors: Quality, Safety, Simplicity, and Full Transparency. We take pride in having a few ingredients that are efficaciously and safely dosed for your comfort. Adding to that, our labels are fully transparent, which makes it easier to educate our Reforged Legion about each ingredient.
If you have any questions, feel free to direct message us on Instagram.
Until next time, Mood Lifter!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!