What is Pre-Workout?
The best pre-workout supplements are formulated to help improve your performance by allowing you to increase training volume and intensity so that you can get more from each workout.
When combined with the an efficient training and nutrition programme, taking a pre-workout can provide you with that extra push, which can take your workout to the next level.
Should You Take Pre-Workout?
In the past pre-workouts were strictly used by the advanced gym-goer who’s aim was to pack on as much mass as possible, but over recent years we’ve seen a shift, with ingredients that are not only capable of helping the advanced gym-goer, but ingredients that can help just about anyone who wants to improve their performance in the gym, on the track or on the pitch.
Taking a pre-workout supplement can benefit you if:
You want ‘focused energy’ before a workout
You want to lose weight
You want to build muscle and strength
You want to improve your performance–in the gym or for sport
Coffee & Energy Drinks Vs. Pre-Workout Before Training
Coffee and energy drinks have their place in an active lifestyle (some will debate that, but that’s another article). But it’s important to note: while you do get an energy boost from a cup of coffee or a standard energy drink, pre-workouts offer additional performance benefits. Most decent pre-workouts will have tailored formulas that enhance physical output for a variety of activities–whether that’s deadlifting 300kg or taking part in a triathlon.
A good pre-workout is formulated to combine specific ingredients in specific doses to ensure that you’re able to maximise the time and effort you put into your workouts.
How long do the effects of pre-workout last?
The effects of pre-workout will depend on your sensitivity to caffeine and the other ingredients discussed below. For a standard dosage, the average individual can expect the full effects to be felt within 45 minutes and last 3-6 hours. For those more sensitive to stimulants, the effects will likely be felt faster and last closer to 6 hours.
When looking at the ingredients panel of any good pre-workout product there are three ingredients we would recommend you look out for and we have outlined them in detail below.
That classic ingredient found in your morning pick-me-up is used to get you energised before your workout. Each scoop of F-Bomb is pack with 250mg of caffeine per serving compared to a coffee or standard energy drink, which falls within the 80mg-150mg range.
After oral ingestion, caffeine is 99% absorbed within 45 minutes by the gastrointestinal tract, according to a review in the American Journal of Health-System Pharmacy. For this reason, research on caffeine’s effect on athletic performance has primarily been in the areas of running and cycling. Specifically, a 2010 Journal of Sports Sciences study found that 3mg of caffeine per kilogram of body mass improved cycling performance compared to a placebo.
Another study found experienced cyclists were able to ride faster for 60 minutes at 75% of peak power output in 95 degrees Fahrenheit compared to cyclists that weren’t stimulated. Other studies have found improved reaction time, mental clarity, and focus in strength-athletes that take caffeine. This improved alertness can also come with a better tolerance for pain.
Further studies have also noted the effects that caffeine has on fat loss, testosterone increases (about 12% when 250mg+ is ingested before training) and also an increase in blood flow.
Beta-alanine is the building block of carnosine, a molecule that helps buffer acid in muscles, increasing physical performance in the 60–240-second range. Beta-alanine can aid lean-mass gain. Carnosine appears to be an antioxidant and anti-aging compound.
Beta-alanine is a modified version of the amino acid alanine.
Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8–15 repetitions. Beta-alanine supplementation can also improve moderate- to high-intensity cardiovascular exercise performance, like rowing or sprinting.
When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.
Large doses of beta-alanine may cause a tingling feeling called paresthesia. It is a harmless side effect.
Standard daily dose: 2–5 g.
L-Citrulline is an amino acid. It is turned into L-arginine in the kidneys after supplementation, which means citrulline malate supplementation is a more effective method of increasing L-arginine levels in the body than L-arginine supplementation.
L-Citrulline is used as a sports performance and cardiovascular health supplement. L-Citrulline supplementation results in reduced fatigue and improved endurance for both aerobic and anaerobic prolonged exercise. There is not enough evidence to support the claim that L-Citrulline supplementation improves power output during exercise, however the emerging research appears promising.
To supplement L-citrulline to enhance sports performance, take 6,000 – 8,000 mg of citrulline malate about an hour before exercise.
To supplement L-citrulline for circulatory health or to alleviate erectile dysfunction, take 1,000 mg of citrulline malate, three times a day with meals, for a total daily dose of 3,000 mg. L-citrulline does not need to be taken with meals.
WHY HAS F-BOMB EMERGED AS THE BEST SELLING PRE WORKOUT SUPPLEMENT ON THE MARKET?
Unlike other brands, we don’t skimp on quality, or hide behind proprietary blends, we use clinically studied ingredients at doses that produce the best possible products for your goals and like all Força Fuel products the taste is unbeatable.