I am a big advocate of pre workout. If like me you are serious about your training and always strive to be better than your session, why would you not take something that can help you improve your results in the gym?
Pre-workout has been around for a long time, and I find myself lucky enough to be of the generation that had access to the likes of original Jack3d and Driven Sports Craze before they were banned. These were two of the best (and strongest) pre workouts I ever tried, and I have been searching for the same effect ever since they were discontinued. If you know, you simply know. Saying that, there are still plenty of great pre workouts out there that can be used to good effect, and we will be getting onto some of the ingredients you want to be keeping an eye out for soon. First though, there are a few things you want to do before you even reach for that heaped scoop of magic dust.
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Make sure you have consumed enough carbs pre workout. Having an efficient amount of carbs pre workout is going to give you enough energy to train hard and long. Limiting your carbs before you’re a training session can reduce your energy levels, stop you from having a good pump and leave you mentally weak – not good news.
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Make sure you are hydrated. I consume around 4-5 litres a day. 3 of these will be before I train (around 5pm). Adequate hydration levels mean you are mentally alert, your muscles can produce more force and more blood can flow into your muscles resulting in a better pump.
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Get salty. Okay this isn’t for everyone, but I have noticed a massive difference since supplementing with salt before a workout. Sodium pulls water molecules into your muscles, which helps them to expand, causing a great pump. Further to this, sodium also helps your muscles contract, which is key when you are looking to perform at your highest ability in the gym.
Once you have the above 3 checked off, you are now in a strong position to start adding more fuel to the fire, and really getting your body prepped for a great workout.
There are so many ingredients I could run through here, but you obviously only want to hear about the best ones. So, here are the ingredients I always look for in any pre workout.
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Caffeine – how could it not be? There have been hundreds of studies done on the benefits of caffeine before a workout and they all come to the conclusion that it gives you more energy, increased mental focus, reduced rate of perceived exertion ( weights don’t feel as heavy) and an increased heart rate, meaning it could help with you losing weight.
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Citrulline malate 2:1 – there are many pump ingredients out there, but this one tops the list for me. It will increase blood flow to the muscles, resulting in an awesome pump, as well as helping reduce muscle soreness after a workout. Look out for anything between a 6-8g dosage.
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Beta alanine – this might not be for everyone as it is known for causing a ‘tingle’ pre workout. However, this is just a side effect and isn’t dangerous. What this nifty little ingredient does is delay fatigue during your workout, meaning you can train harder for longer. Further to this, it can also help increase your strength and stamina.
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Glycerol powder – this also helps increase blood flow to achieve a maximum pump by drawing more water into the muscle cells. Pair this with citrulline malate and you are in for one hell of a pump -
Tyrosine – brilliant for mental focus. You have your energy and pump sorted, tyrosine should top off your pre workout cocktail by bringing you increased mental alertness, focus and attention.
Now don’t get me wrong. You don’t need a pre workout to make improvements in the gym. However, there is no denying that certain ingredients can help you gain an edge with your training.
