The pre-workout or pre workout is a sports supplement formulated with different ingredients, intended to be taken before physical activity, primarily to enhance performance, vasodilation, and mental focus, among other benefits.
Each pre-workout is formulated with a series of key ingredients, to achieve specific objectives during training. The most common way to classify pre-workouts is according to whether or not they contain stimulants such as caffeine.
Pre-workouts with stimulants
What are they?
A pre-workout with stimulants is characterized by containing substances such as caffeine or guarana, with the aim of increasing sports performance and energy levels.
Benefits
- Increase energy levels.
- Improve muscle power, strength, and performance.
- Help prevent the onset of the sensation of fatigue.
- Promote more intense workouts.
- Help delay tiredness.
- Increase focus and mental clarity.
- Thermogenic effect due to caffeine.
Composition
Its main component is caffeine. Caffeine has the ability to activate and stimulate the central nervous system. It acts by blocking adenosine receptors, which are responsible for making us feel tired.
The legal limit for caffeine in Europe is 300mg per dose. The amount of caffeine or guarana that a pre-workout may contain depends on and can vary with each supplement. Each person has a different tolerance.
As secondary ingredients, they are also combined with amino acids, carbohydrates, or other types of supplements that also contribute to energy production, improved performance, and vasodilation.
When and how should it be taken?
Caffeine begins to take effect depending on the type and dose consumed, within a period of between 15 and 60 minutes.
Anhydrous caffeine, which is the most common type and is characterized by its rapid absorption, is the type most commonly used in pre-workouts.
This type of pre-workout should not be taken close to bedtime, as it may interfere with sleep and cause insomnia.
Pre-workout without stimulants.
What are they?
A pre-workout without stimulants is focused on an objective other than increasing energy, such as vasodilation, increasing nitric oxide levels, and improving blood flow.
Benefits
- Promotes the production of nitric oxide.
- Increases vasodilation and the muscle pump.
- Increases the amount of oxygen and nutrients that reach muscle tissue.
- Avoids the side effects of caffeine.
- Does not cause nervousness.
Composition
This type of pre workout has amino acids or carbohydrates as its main sources in its formulation, which can have different effects.
Among its most common ingredients, we find:
- Arginine
- L Carnitine.
- Citrulline Malate.
- Creatine.
- Beta Alanine.
- Tyrosine.
- Taurine.
When and how should it be taken?
This type of pre-workout can be consumed close to bedtime as it does not interfere with sleep, which may be ideal for people who train close to their rest period.
It is recommended to take a pre workout without caffeine between 20 and 40 minutes before training.
Which pre-workout should you choose? Which is the most suitable?
To choose one pre-workout over another, it is important to assess each person’s individual needs.
1st factor to consider: sensitivity to caffeine.
If you train close to bedtime, are sensitive to caffeine, suffer from anxiety or nervousness, or have a low tolerance to stimulants, a caffeine-free pre-workout is the most advisable option.
If you want to increase your energy levels and mental focus, have some tolerance to stimulants, and are going to take it well before bedtime, a pre-workout with caffeine may be the most recommended option.
2nd factor to consider: the goal for which we are going to take the pre-workout.
If we are looking for vasodilation, a better pump, and improved nutrient delivery, a stimulant-free pre-workout is the most advisable option.
If we are looking to boost energy and benefit from the caffeine peak to increase performance, a pre-workout with stimulants is the most recommended option.