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Guide to Pre-Workout Supplementation: FAQs

If you have attended any gyms within the past decade, or are new to the game, you have invariably been exposed to pre-workout supplements. Pre-workout supplements are used to improve performance and optimize results. In fact, pre-workout supplements account for 20% of all nutritional supplements sold and are projected to exceed $USD 20 billion globally in 2023.



Is a pre-workout supplement right for you, though?

Let us help to answer your burning questions, provide education, and dispel any misinformation you may have heard.



1. What are pre-workout supplements and what do they do?



A pre-workout supplement is a type of nutritional, ergogenic aid that is meant to be ingested shortly before a workout. These are designed to improve exercise performance and physiological adaptations such as reducing fatigue and making one feel focused and energized.

2. How do pre-workout supplements enhance workout performance?



Pre-workout supplements increase mental focus and provide a subjective feeling of energy to pump you up for a workout while also improving blood flow for better pumps while training. By increasing energy, pre-workouts can help when training so you can accrue lean muscle mass, and benefit overall fitness.

One well-studied ingredient is creatine. It is useful in moves that involve fast, explosive power such as sprinting. Creatine is a substance naturally found in muscles. It is a part of the phosphagen system which helps replenish ATP (the universal energy currency of the cell), in muscles when oxygen levels are low (anaerobic).



3. Are pre-workout supplements safe to use?



Yes, the pre-workout supplements by MuscleTech are safe to use by healthy individuals. Always consult your physician prior to taking a supplement.

4. What are the key ingredients in pre-workout supplements?



Each pre-workout supplement will have a different blend and proportion of ingredients in it. Our MuscleTech pre-workout supplements vary in their key ingredients based on the results expected.

Many pre-workout powders have a proprietary blend of nutrients. There are several key ingredients that most products contain:

- Caffeine
- Arginine and/or citrulline
- Creatine
- BCAAs (branched-chain amino acids)
- Betaine
- Beta-alanine

MuscleTech products use a thoroughly researched blend of ingredients that have passed the test of time.

5. How long before a workout should I take a pre-workout supplement?



Always read the instructions on the label and follow them. Most pre-workout supplements are in powder form and are to be mixed in water. It is readily absorbed by your body after ingestion. Therefore, it is recommended that you finish drinking it 15-30 minutes before you plan to hit the gym so that it has time to take effect.

6. Can pre-workout supplements help with energy and focus?



Yes. One of the chief ways pre-workout supplements work is by enhancing focus and providing the user with a feeling of energy so they can work harder. This effect is mainly achieved by the caffeine that many supplements contain.

7. Can pre-workout supplements help with weight loss?



Certain pre-workouts from MuscleTech provide provide the key ingredient, C. Robusta which has been shown to support weight loss in two different studies.

Also, because pre-workout supplements increase energy and focus , they helps you to work harder when you train. In truth, consistent exercise, healthy eating and a calorie deficit is what will help you shed pounds.

8. Do pre-workout supplements contain caffeine?



Though some pre-workout preparations do not contain caffeine, the vast majority do. Interestingly, 86% of those on the market do contain caffeine with an average of 254 mg per serving. Considering the fact that a cup of coffee has approximately 95 mg of caffeine, that is quite a punch!

9. Can I take pre-workout supplements on non-training days?



You can certainly choose to take the recommended serving on days off, however, it provides no surplus performance or training benefits. Consider preserving it for planned training sessions only. Unless of course, you need a little pick-me-up to get out of a midday energy slump.

10. Are there any age restrictions for using pre-workout supplements?



Pre-workout products are for individuals 18 years of age and older.

11. Can pre-workout supplements be used by women?



Women can certainly use pre-workouts just like men. Research suggests it may reduce muscle fatigue, perceived exertion, and increase endurance and reps in women as well. Pre-workouts should not be used if you are pregnant or nursing.

12. Can I take pre-workout supplements if I have dietary restrictions or allergies?



Always read the label before use and consult your doctor before using and dietary supplement.

13. How do I choose the right pre-workout supplement for my goals?



There are two main types of pre-supplement, those that contain caffeine and those that do not. People who are sensitive to caffeine or who are exercising near bedtime may choose the latter. That is just on the surface though…

Power



Depending on your goals and training, different ingredients perform different functions. For instance, creatine is only beneficial for short-burst, explosive, anaerobic exercises. These are characteristics of HIIT, strength, and plyometric training. Similarly, beta-alanine should be an ingredient considered if you engage in these training methods. It reduces muscle fatigue and buffers lactic acid produced during these bouts of activity.

Cardio



Those that contain betaine help with aerobic, endurance training. Betaine increases carnitine in muscle cells to enhance energy production. It also helps pump up your muscles and permits high volume/reps in weight training.

Likewise, supplemental nitrate sources enhance blood flow and nutrient delivery to working muscles in activities that are cardiovascularly demanding.

Practice due diligence and select accordingly.

If you are looking to give a slight edge to your exercise training, you might consider investing in a pre-workout supplement. Do consider adding protein powders to your diet as well.

Pre-workout supplements help to optimize muscle growth and hypertrophy. They increase the capacity for performing more reps, enhancing muscular power, provides focus, reduces fatigue and energizes you for a hard sweat sesh.

Be discerning which supplement you choose. Select products manufactured by credible companies. Check out the nutritional facts, and opt for ingredients such as beta alanine, caffeine and creatine. Also, keep in mind what training modality you typically take part in. Do you prefer cardio, weights or HIIT? Above all, be safe and enjoy your workout!