Part 1: Pre-workout – a boost for the workout
When and why should you use workout drinks? What are the differences and purposes between different workout drinks? The ABC of Workout Drinks is a three-part blog series where we explore workout drinks and answer the most common questions about when and why to use them.
When chosen according to individual goals and needs, workout drinks can play a meaningful role in supporting performance and recovery. In the first part of this series, we focus on pre-workout products designed to be consumed before training.
What's a pre-workout?
Pre-workout (PWO) refers to a nutritional supplement drink that is meant for use before training. The main purpose of pre-workout drinks is to increase energy levels, boost power and performance capacity - maximize the output during training. A good pre-workout may help:
- increase performance
- improve blood circulation in muscles
- boost power
- improve concentration
- delay fatigue
- train harder
- develop faster
What are the effects of pre-workout drinks based on?
The effects of pre-workout drinks are typically driven by a synergistic blend of carefully selected ingredients. Commonly used compounds include caffeine, beta-alanine, arginine, taurine, and citrulline.
Caffeine – energy and concentration
Coffee is a natural source of caffeine. One cup of coffee contains an average of 80–100 mg of it. Caffeine is one of the key ingredients in pre-workout drinks, which can contain several times more caffeine than a coffee cup. Pre-workout supplements usually contain about 100–300 mg of caffeine per serving.
According to research, caffeine increases endurance performance and capacity and helps improve concentration and alertness. Caffeine is absorbed fairly quickly, often taking effect within 20–30 minutes, with peak concentration reached in about an hour. Caffeine has multiple mechanisms of action:
1. Stimulates the central nervous system
Caffeine works by blocking adenosine receptors in the brain. By inhibiting adenosine — a compound associated with fatigue — it helps increase alertness and improve focus.
2. Adrenaline secretion
Caffeine activates the sympathetic nervous system and causes the adrenal glands to release adrenaline, which raises blood pressure and oxygen transport capacity as well as physical and mental alertness.
3. Dopamine function
Caffeine also affects dopamine, a neurotransmitter associated with pleasure, motivation, and alertness. It does not increase the amount of dopamine, but makes its effect more effective. As a result, caffeine can elevate mood and alertness, improve concentration, and facilitate entering a state of flow.
4. Fat mobilization and energy supply
Caffeine stimulates the release of fatty acids from adipose tissue, allowing your body to use fat more efficiently as an energy source. This conserves muscle glycogen stores, which can improve performance, especially in endurance training.
5. Improves performance
Studies have shown that caffeine improves endurance in long-term exercise, increases maximum strength in heavy lifting or sprinting, improves performance in HIIT and interval training, and improves concentration.
Excessive caffeine consumption can cause side effects such as restlessness or sleep problems. Not recommended for children, pregnant women, or people who are sensitive to caffeine.
Beta-alanine – muscle strength and endurance
Beta-alanine is a non-essential amino acid. In pre-workout supplements, it is used to improve training performance and reduce muscle fatigue during training. Beta-alanine does not work acutely like caffeine, and its effectiveness is based on an increase in carnosine levels. Noticeable effects on performance often begin after 2–4 weeks of continuous use, with peak levels reached in 8–12 weeks.
Beta-alanine acts as a building block for carnosine, a dipeptide found in muscle tissue that is an effective buffer against acidity. During intense exercise, metabolic by-products are produced that interfere with muscle power production, causing a decrease in muscle pH, acidification, muscle fatigue, and a feeling of "lactic acid." Carnosine buffers muscle acidity and delays the drop in pH, allowing muscles to function and produce power for longer.
Consuming beta-alanine has been found to increase carnosine levels in muscles. The recommended daily dose of beta-alanine is 3–6 grams, divided into several portions. Many people experience tingling or prickling of the skin after consuming beta-alanine, especially in the face, neck, and hands. This phenomenon is called paresthesia and is caused by the activation of nerve endings, which is a completely harmless reaction. The tingling is very common and often disappears within 1–2 hours. The reaction is usually dependent on the size of the dose. Large single doses (over 1,6–2 g) are more likely to cause tingling. The phenomenon can be minimized by dividing the dose into smaller portions, e.g., 800 mg at a time throughout the day.
L-Arginiini – support performance
L-arginine is an amino acid that primarily acts as a precursor to nitric oxide. Nitric oxide dilates blood vessels, which improves blood circulation and nutrient transport to muscles. In pre-workout supplements, arginine is typically used to improve performance, muscle blood flow, and support better recovery.
Sports supplements often favor the combined form of arginine hydrochloride or arginine AKG. In arginine hydrochloride, arginine is bound to hydrochloric acid, which aims to enhance the absorption of arginine. In arginine AKG, arginine is bound to organic alpha-ketoglutarate (AKG). It has the same properties as arginine, enhanced by the effects of AKG. The aim is to achieve better absorption of arginine, more efficient energy production, and synergistic effects. AKG plays an important role in the energy production process of cells, for example, and it also contributes to maintaining nitrogen balance and amino acid metabolism.
L-citrulline
L-citrulline is an amino acid that is converted into L-arginine in the body. L-citrulline supplements aim to increase nitric oxide production and improve blood circulation, as well as oxygen and nutrient transport to the muscles. Citrulline malate is a compound in which citrulline is combined with malic acid. This can improve the absorption of citrulline and support energy production.
Improved blood circulation and reduced fatigue enable longer and more intense workouts. In addition, L-citrulline may help speed up recovery between workouts and reduce muscle soreness after exercise.
L-Tyrosine – improves concentration and mental clarity
L-tyrosine is an amino acid that the body uses to produce important neurotransmitters such as dopamine, norepinephrine, and epinephrine. These chemical messengers affect mood, concentration, and alertness. Physical exertion, stress, or lack of sleep can deplete the brain's neurotransmitter stores, impairing cognitive performance. L-tyrosine acts as a "building block" for these neurotransmitters and can help support nervous system function when it is under stress. This is why L-tyrosine is a popular ingredient in pre-workout supplements – it may not provide physical energy like caffeine, but it sharpens the mind and improves concentration during exercise, allowing you to get more out of your workout.
The recommended dose before training is 500–2000 mg, 30–60 minutes before exercise. Tyrosine works well with caffeine, but without the stimulating effect. L-tyrosine is not a stimulant and does not cause restlessness or overexcitement. It is well tolerated by most people, but in high doses it may cause mild nausea or headaches. Not suitable for use with certain medications such as MAO inhibitors and thyroid medications – check compatibility if necessary.
Summary
Pre-workout supplements are designed to help you train harder and get more out of every workout. When used correctly, they can support maximum performance and more effective training sessions.
Pre-workout products are typically taken 20–30 minutes before training, allowing the active ingredients to be absorbed and reach their peak as your workout begins. This helps enhance overall training capacity, enabling you to push harder and progress faster over time.
There is a wide range of pre-workout formulas available, each designed to support different training goals. Depending on the ingredients, pre-workouts can help:
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increase energy levels
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maximize power and endurance
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improve focus and concentration
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support blood circulation
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delay fatigue
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enhance training progression
When used responsibly, pre-workout supplements can be a valuable addition to your training routine. They are not a magic solution, but an effective tool to support performance when combined with proper training, nutrition, and recovery.
In the next section, we’ll take a closer look at intra-workout drinks — products designed to be used during training to help maintain performance and minimize catabolism.
