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Whats, Which’s, and Hows of Pre Workout Supplements


Before buying any pre workout supplement we all surf a bit on the internet, This is usually to find out whether to consume these so claimed to be the best pre workout bodybuilding regime or not. What we encounter is numerous blogs and opinions having a tug of war between Pros and Cons, goods and bad’s, and much more. So, taking advantage of the situation we have here a brief introspect on what are pre workout supplements. How they work? The best pre workout supplements available, and foremost which ones are your type. So, without further ado let’s jump in the rabbit hole leading to a wonderland of pre workout supplements.

1) What are Pre Workout Supplements

Pre-workout supplements are the dietary supplements consumed before the workout to have the most of it. They are most commonly used by bodybuilders and weightlifters to boost athletic performance. Also called bodybuilding supplements, pre-workout supplements claim to increase endurance and energy levels during the workout. Taken before the workout, muscle-building supplements promise to increase the focus leading to improved workout performance. The single goal of taking pre-workout bodybuilding supplements is to make the workout effective.

What do Pre-Workout Bodybuilding Supplements do?

The pre-workout supplements for muscle building prime your body for intense physical work. The supplements increase the heart rate and blood flow to the skin giving your skin a tingling sensation. Which isn’t harmful to most. The varying combination of the ingredients does all the work. It’s the ingredients that increase blood flow to your muscles and ignite the ‘fight or flight’ response which further increases the workout productivity. Additionally, the pre-workout supplements also claim to:

  • Alleviate the overall pain
  • Increase the workout duration for longer periods of time
  • Improve muscle recovery period
  • Reduce the time between each set
  • Heighten alertness to a great extent
  • Escalate the energy levels

All these wonders associated with supplements eventually pump up the workout making it more efficacious and productive.

Ingredients Contained in the Supplements:

The ingredients found in the supplements for bodybuilding perform different functions in the body. Different supplements have different effects and improve certain aspects of workout performance. Some are good for increased strength and power. Whereas others help boost energy and endurance. The specified functions of the supplements make it easier to choose them as per needs. The most commonly found ingredients in pre-workout supplements are:

  • Creatine: Creatine is a greatly popular ingredient found in the muscle-building supplements. It is a molecule that is created in the kidney and liver. It is considered tremendously good for physical performance as it improves it to a greater degree. It gives muscles an extra boost of energy which does wonders in weight training programs. In crux, it is popular among fitness freaks because it increases muscular strength.
  • Caffeine: It is the most common pre workout supplement ingredient. It is a wonderful stimulant found in coffee and beverages. It is mostly consumed because of its effects on the mind. It helps focus more during intense exercises. It helps with improved mental concentration and alertness and hence makes the workout more fruitful. Caffeine surges the power output and works wonders during the exercises such as weight training, sprinting, and cycling. Basically, it shoots up the performance and makes you feel less tired during and after the workout.
  • Beta-Alanine: Found in popular pre workout muscle-building supplements formulas, beta-alanine is the ingredient beneficial for high-intensity workouts. It is an effective amino acid that decreases muscle fatigue during intense exercises lasting longer than one minute.
  • BCAAs: BCAAs are the branched-chain amino acids found in protein-rich foods. A combination of three important molecules such as leucine, isoleucine, and valine, BCAAs are consumed for building muscles. BCAA pre-workout supplements promise to enhance endurance. They are also considered good for alleviating fatigue both physical and mental. BCAAs are popular among bodybuilders who do running and perform weight training exercises as they relieve muscle soreness.

Forms of Bodybuilding Pre-Workout Supplements:

The pre-workout bodybuilding supplements are available in a variety of forms. All of them have pros and cons individually, so choose as per your condition.

  • Tablets
  • Powders
  • Liquids
  • Capsules
  • Bars

2) How much you should Consume

Now comes the real question that would be tingling in your mind when hashing over bodybuilding pre workout supplements.

How much should I Consume?

When it comes to field the question, there is no thumb rule. Every brand and supplement has its own preferred dosage that you should follow. For instance, natural bodybuilding supplements have their poles apart from synthetic bodybuilding supplements when talking about their recommended dosage. Before digging deep into this, it is necessary to know:

When Should You Consume?

Taking bodybuilding supplements just before starting your workout is not going to give you the expected results. You will end up in dismay after feeling no boost in your stamina. It is because you have chosen the wrong timings for it. The best time to take bodybuilding pre workout supplements is at least 30 to 45 minutes before you start your workout. It is the time recommended by most manufacturers. However, it is best to check the leaflet or box of your supplement before gulping it down your throat.

It is time to take out some of the best pre workout bodybuilding supplements to give you an idea of how much you should take before a workout.

  • Cellucor C4 Original: Considered as one of the strongest pre workout bodybuilding supplements, Cellucor C4 is especially for athletes and weightlifting fanatics. According to the recommendations of the manufacturer, you should take one level scoop with 8-12 oz. of water before working out. Each scoop of Cellucor C4 Original contains 6.5 g of servings.
  • Legion Athletics Pulse: With a variety of flavors, caffeine-free options, and no artificial flavors, Legion Athletics Pulse is among the best pre workout bodybuilding supplements. The company first recommends assessing the individual capacity that how much a person can bear. That is why it recommends taking 1 Scoop of Legion Athletics Pulse with 10-12 ounces of water 15-30 minutes before workout. For intense weight training or cardio, you can take two scoops if you do not experience any side effects.
  • 4 Gauge Pre-Workout: Experts Consider 4 Gauge Pre-Workout to be among the natural bodybuilding supplements with 100% natural ingredients. As per the manufacturer, you should take two level scoops of 4 Gauge bodybuilding pre workout supplement with 300-350 ml of ice-cold water. It should be taken 15 or 45 minutes before the workout. In the case of overconsumption, you may experience anxiety, increased blood pressure, or jitteriness.
  • Rich Piana Pre Workout: Rich Piana Pre Workout contains all necessary minerals such as Creatine, Beta-Alanine, and Citrulline Malate making it among the best pre workout bodybuilding supplements. The manufacturer recommends taking one scoop of Rich Piana Pre Workout about 30 minutes before workout with 8 – 12 oz. of cold water.
  • MusclePharm Assault: It is one of the cheap bodybuilding supplements that you can grab from any bodybuilding supplements store. The manufacturer recommends taking one scoop of MusclePharm Assault mixed with 8 – 12 oz. of water. This bodybuilding pre workout supplement should be taken approximately 30 minutes before your workout.

So What’s The Crux?

We have mentioned one of the best pre workout bodybuilding supplements to give you an idea of how much you should devour. But it does not mean that all the supplements follow the same dosage principles. As mentioned beforehand, every supplement’s dose differs due to the difference in their ingredients. Hence, it is always the best idea to see the recommended dose written on the leaflet or supplement jar you choose.

3) Which ones to Prefer

Tried pre workout supplements before but did not work out? Well, you have been on the wrong track then. But no need to fret, we have all been there. The thing is that the marketplace for mass muscle supplements is becoming increasingly crowded. This leaves the customers scratching their heads pondering ‘which ones should they buy?’. People are usually ‘noobs’ when it comes to choosing the best supplements for muscle gain and strength. But that is why we are here. Read on to know top bodybuilding supplements in the market.

Cellucor C4 Original

It is one of the most popular bodybuilding supplements in the market. This supplement is not only formulated for muscle gain but also assists in weight loss. Cellucor C4 Original contains 150 milligrams of caffeine, anhydrous beta-alanine, and arginine alpha-ketoglutarate. Now, many people ask “why does C4 have low caffeine?”. Well, low caffeine works lustrously for rookies (beginners). So, mass muscle supplements if you are a new kid on the block then C4 is ideal for you.

It is a creatine free pre workout supplement. It also contains “Coleus Forskohlii” and green coffee extract. These ingredients are included specifically for fat loss. Research has shown that C4 significantly decreases fatigue and energy levels during the workout. What sets this product apart is the blend of ingredients aimed at boosting energy expenditure.

Legion Athletics Pulse

Let me get this straight that this product is not for beginners. Legion athletics pulse is explicitly designed for bulked up fitness freaks. So, if you are looking for hardcore bodybuilding supplements then legion athletics pulse is perfect for you. Legion Athletics is one of the new bodybuilding supplements in the market but it has become an overnight sensation. It is also among top-rated bodybuilding supplements in the market.

Legion athletics pulse prides itself as a quality conscious product. It only has 6 ingredients, yeah you heard it right. It contains 8 grams of citrulline malate. Most of the recommended supplements for bodybuilding contain about 2 to 3 grams of beta-alanine carnosine. But, Legion athletics has 4.8 grams of beta-alanine carnosine making it one of the strongest bodybuilding supplements.

Gauge Pre-workout

Arguably one of the most, effective muscle building supplements in the market. When Gauge pre-workout was about to hit the market it was hyped as an “explosive” supplement. Well, it would not be wrong to say that it certainly has lived up to the expectations.

To provide better workout experience, Gauge is formulated with natural ingredients. It is referred to as the safest gym supplements in the market. It improves your stamina and boosts your energy levels without any side effects. This makes you significantly more productive during workouts. So, you will see better results. Gauge pre-workout has a smart combination of caffeine and I-theanine. It also contains 300 milligrams of red beet. Red beet properties are known as the key to boosting overall physical performance.

MusclePharm Assault

You may have seen this name a lot in MMA athlete’s shirts. Well, MusclePharm is known for making quite inexpensive mass muscle supplements. It is actually the cheapest supplement I have seen. It is surprisingly sugar and calories free.

MusclePharm has 200 milligrams of caffeine which is a pretty standard amount for a pre workout supplement. This gives you appropriate energy for a workout. It also contains “Petane” which aids in muscle growth as well as digestion. What makes this product unique is that it contains glycine. Now, glycine uplifts your muscle growth and helps you to sleep well. This is usually not the case with other muscle building supplements.

4) Steer Clear of these Pre Workout Supplements

To make their workout effective, people often resort to pre workout bodybuilding supplements. These supplements focus the energy of their body and mind to increase performance during the workout session. The best pre workout bodybuilding supplements have various stimulants in them which amp up individuals for the workout. But the question arises if these bodybuilding pre workout supplements are good for health?

Well, pre workout bodybuilding supplements do work if that’s what you wanna know. But are all of them effective? According to various studies, the answer is a clear no! Where the bodybuilding top pre workout supplements take your workout regime to a whole new level, the worst ones are only a waste of time and money. Honestly, there are just so many worst supplements in the market that do really nothing. These are the ones from which you need to stay clear.

The Worst Pre Workout Bodybuilding Supplements

Most people believe that they will get the promised results from the products they buy. If you are one of those people, you might wanna think again! Evidently not all products you buy help you achieve the desired results. Many brands just fake things to boost their sales. According to our research here is a list of the ingredients in pre workout supplements that you need to avoid:

  • Branched Chain Amino Acids: BCAA is often recommended by gym trainers. It is the pink liquid that you may see in the bottles of trainees in your gym. It is suggested to preserve muscle loss during the workout. However, studies show that this supplement’s claim to preserve muscle loss isn’t warranted. That’s why always consult your nutritionist before using such products.
  • 1,3-Dimethylamylamine (1,3-DMAA): 1,3-DMAA is a commonly used stimulant for an energy boost up. However, the reports show that more than necessary consumption can cause narrowing of blood vessels resulting in high blood pressure and cardiac arrests. It can also cause chest tightening and breath shortness.
  • Yohimbine: Although there are various benefits of using Yohimbine, yet it does more bad than good. Some data illustrate that it has certain side effects. It can cause nausea, anxiety, and panic attacks. Thus, we won’t ask you to stay away from it. Just be cautious when using yohimbine.
  • Caffeine (an excessive amount): Caffeine is a very helpful ingredient in pre workout bodybuilding supplements. However, according to FDA recommendations, levels of caffeine higher than 400mg is deteriorating for health. It can result in sleep deprivation, dehydration of the body, and convulsion. In some cases, it can also prove fatal if taken in excess amount.
  • Testosterone Boosters: Various supplements have testosterone boosters. These are supposed to help you build up a ‘hulk-like’ muscly body. However, these supplements don’t really work in that way. The major component in testosterone boosters is Tribulus Terrestris which is expected to increase LH in the body. But in reality, these boosters only increase libido or sex-drive but don’t really elevate the testosterone levels in the body.
  • Steroids: Various steroids are referred by the trainers to amplify muscle buildup. However, supplements containing steroids are a big no, no! They may give apparent results. Yet they also pose high risks to the health. Thus, it’s better to stay clear of them.

How to Avoid these 101

Supplements, as the name suggests are meant to help with your regime in attaining the desired results. They are meant to encourage your performance. But in no way can they replace your diet or workout. You should always be cautious about their usage. Preferably you should take only FDA approved pre workout bodybuilding supplements to be on the safe side.

5) How to avoid Side Effects of Pre Workout Supplements

No matter how affirming the pre-workout supplements may seem, they can have multiple side effects. Actually, the goal of the strongest pre workout bodybuilding supplements is to boost your stamina. So, when you take them for the first time, you will face an energy rush off. Therefore, here are a few side effects of bodybuilding pre workout supplements and ways to avoid them.

1) Insomnia

Insomnia is a sleep disorder. It is a major side effect of pre workout supplements. Now, usually, all of the pre workout supplements contain caffeine. In fact, each supplement contains 200 to 500 mg of caffeine. It may appear a bit promising, but having this much caffeine may induce some unwanted outcomes. Many people do a late-night workout, due to their busy schedule. Even if they take the proven pre workout supplements, they may experience pre workout sleeplessness. They may also experience increased heart rate, anxiety, headaches, and drowsiness if they consume too much caffeine.

  • How to prevent it?

You can limit the pre workout sleeplessness in two ways. One, take the supplement at least three to five hours before hitting the sack. By the time you sleep, your body will be back to normal. You can also lower the dose of muscle building supplements.

2) Diarrhea

Basically, diarrhea depends on the variety of ingredients used in the supplement. People with a sensitive digestive stomach will surely complain that pre workout gives me diarrhea. So, how does it happen? Well, most manufacturers of pre workout supplements prescribe to mix eight ounces of water with the powder. Due to this, the solution is not dissolved and paste can form in your stomach, which can result in pre workout causing diarrhea. The ingredients that can cause diarrhea are:

  • Magnesium
  • Creatine
  • Taurine
  • Arginine
  • Sodium Bicarbonate
  • Ways To Counter The Side Effect

The most meaningful way to prevent pre workout causing diarrhea is by adding more water. According to some experts, mixing 8 to 12 ounces should suffice. This will dissolve the solution. Besides, you should keep yourself well hydrated during your daily workout.

3) High Blood Pressure

It is unwise to take a pre workout supplement if you have high blood pressure. The pre workout products go for HIIT workout (High-Intensity Workout). Even if you take the best pre workout supplements, pre workout cause high blood pressure . That is why you should stay cautious. Thus, to avoid the pre workout high blood pressure it is important to get a permit from the doctor beforehand.

4) Headache

Several supplements use citrulline. Citrulline boosts your muscles blood flow. This tends to be problematic, as the blood vessels in your body expand. Including the vessels in your brain. Thus, you can get a headache from pre workout.

  • What To Do?

You can prevent the pre workout causing headaches by taking some important measures. Switch to another pre workout supplement that does not contain citrulline. In addition to this, reduce the dosage of daily pre workout supplements.

5) Lack Of Hunger

Many people also experience lack of hunger after taking pre workout supplements. Actually, the pre workout supplement generates the state of satiety. In this state, your brain does not need any nutrients, and protein hence the appetite is lost. This further generates the lack of pre workout apetite. But, your body is not satisfied. That is why, a person can experience the lack of hunger. The lack of hunger causes a lot of problems. Such as you will not be able to focus on your pre workout.

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