Your Ultimate Pre-Workout Guide

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What You Should Know About Pre-Workout Supplements

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What is a pre-workout?

A pre-workout is a supplement mainly used to enhance your athletic performance, regarding physical performance, endurance, and energy. Most come in powder form to be mixed with water and consumed 15-30 minutes before exercising and lasting for a period of 1 hour to 2 hours. These supplements contain multi-ingredient formulas, making each product unique, but common ingredients are caffeine, L-citrulline, beta-alanine, and sodium. The main goal of this product is to boost your energy, focus, and muscle pumps for a better workout. 

In the last decade, pre-workouts have gained popularity in the fitness industry due to social media. Brands and athletes promote these products, showcasing their benefits and effectiveness. This trend has significantly increased awareness and demand, especially with the trend of dry-scooping. Making now pre-workouts one of the most popular supplements. Excluding all vitamins and greens supplements, protein powder and creatine are the most commonly used supplements, with pre-workouts following closely behind.

What are the benefits from taking a pre-workout?

The benefits varies from a pre-workout formula to another. These benefits can impact certain factors for your training experience as of motivation, mood and intensity.

Increases energy levels: You get an increase of energy from the stimulants like caffeine. Most pre-workouts ranges from 150-400mg of caffeine per serving. Some even go over 400mg but I wouldn’t recommend exceeding this amount especially if you’re already taking caffeine during the day.

Increases strength output: You get an increase in strength from certain ingredients like beta-alanine, betaine anhydrous, and creatine. I won’t go into full detail here about the ingredients, but in simple terms, they help reduce muscle fatigue, increase power output, and improve lifting capacity. You can also search up any of these ingredients on the website to get a detailed description of what they are and what they do in pre-workouts.

Increases muscle pumps: You get a better pump from certain ingredients like L-citrulline, glycerol, and agmatine sulfate. They enhance the production of oxygen and blood flow to your muscle tissue, resulting in a better and long-lasting pumps in the gym. This does not only improves the look of your muscles but also helps with nutrient delivery and muscle growth.

Increases focus levels: Not every pre-workout contains nootropic ingredients, but most high-quality ones include one or two ingredients that improve focus, such as L-tyrosine, L-taurine, and Alpha-GPC. These ingredients enhance cognitive function and performance, mental sharpness, clarity, and mood regulation, leading to an overall better focus during workouts.

Even though the common ingredients, every pre-workouts have their own formula, causing each to be different from one to another. Depending on each pre-workouts, they frequently tend to emphasize on one aspect such as high energy, focus or pumps. This is where you start looking for a pre-workout that fits your personal preferences and workout needs. 

 

Should you take a pre-workout?

Taking a pre-workout, in my opinion, is not a necessity. I see a pre-workout as a supplement that can enhance your workout experience, leading to better performance and better results. I’d definitely prioritize other supplements like protein powder, creatine and vitamins over a pre-workout but at the end of the day, its your preference. There are people who feel they can’t train without a pre-workout (you don’t want to reach this level), and there are pro bodybuilders who don’t even use them. So, it really isn’t a big deal if you don’t use a pre-workout supplement.

Pre-workouts can also vary based on your workout experience and style. For example, if you are just a casual gym-goer, you don’t really need it. However, if you train hard and want to get a better pump, energy and focus, using a pre-workout supplement can be beneficial. Also there has been this trend where people are more tempted to consume pre-workouts to showcase a better pump for social media. For others, pre-workouts are used on special occasions where they only take it when they feel tired and unmotivated or they have something important for their training like having a big lift or their favorite training day.

Regarding myself, I take pre-workouts daily on training days and don’t consume any other source of caffeine. I enjoy the sensation of sipping on pre-workout while driving to the gym, feeling the gradual energy boost, especially from those with mood-enhancing ingredients. I also use different types of pre-workouts depending on my training day or mood, allowing for varied experiences with each workout. Experimenting with different pre-workouts helps you find the perfect one tailored to your style and needs.

Important ingredients you should look for.

Caffeine Anhydrous – Average dose of 200-400mg
L-citrulline – Average dose of 4000-6000mg
Beta-alanine – Average dose of 3000-3500mg
L-Tyrosine – Average dose of 500-1500mg

The different types of pre-workout.

Even though the common ingredients, every pre-workouts have their own formula, causing each to be different from one to another. There’s three aspect that you look for in a pre-workout. It’s either energy, pump or focus. Some other also try to just have a balance of all three. 

Energy – These pre-workouts usually contain high doses of stimulants and often include multiple stimulant ingredients such as theobromine, eria jarensis, synephrine, and yohimbine.

Focus – These pre-workouts include ingredients that enhance cognitive function and mental clarity. Common ingredients 

How to choose the Right pre-workout?

Look at my recent pre-workout reviews and if one catches your eyes, it wouldn’t hurt to try it out! My pre-workout reviews are totally a biased opinion based on my personal experience with them. 

Safety and usage guidelines

not dry scoop
Follow usage recommandation

Popular myths about pre-workouts.

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Reviews and Comparisons.

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