How to Use Pre Workout Powder
Pre-workouts are multi-ingredient supplements designed to prime your body for performance. Pre-workouts are formulated to support increased energy, endurance, strength, and focus. Whether you like to go outside for light jogs or prefer pushing major weight in the gym, the right type of pre-workout can help give you a boost.
Common Ingredients in Pre Workout Powders
Caffeine is a stimulant that contributes to the explosive energy associated with pre-workouts. Caffeine can help increase energy and alertness by acting as an adenosine antagonist.
Creatine is an organic compound made up of the amino acids' arginine, glycine, and methionine. Creatine can support increased muscle size, strength, and power by contributing to the production of ATP (Adenosine Triphosphate), the energy currency of cells.
Beta Alanine is an amino acid that contributes to the harmless tingling sensation associated with pre-workouts. Beta-Alanine can help you fight fatigue and increase muscular endurance by buffering pH levels in the body.
Citrulline is an amino acid that contributes to the muscle pump sensation associated with pre-workouts. Citrulline can increase plasma nitric oxide levels, nitric oxide supports increased vasodilation (the widening of the blood vessels). Wider blood vessels allow for increased blood flow which can support increased muscle pumps and nutrient delivery.
Frequently Asked Questions
How to Take Pre-Workout Powders?
Follow the suggested directions on the product label. In general, pre-workouts are taken 20-60 minutes before a workout.
How Long Does Pre-Workout Last?
In general, the energy from pre-workouts will last a few hours. The length of time that the sensory experiences from pre-workout will last will vary based on the ingredients in the formula, the dosages, and the individual metabolization of these ingredients. An ingredient like caffeine has a half-life of about 5 hours, meaning that it takes about 5 hours for the body to excrete half the dosage of caffeine you ingested. While the harmless tingling sensation that’s associated with beta-alanine tends to subside about an hour after ingestion.
Why does pre workout powder make you tingle?
Pre-workout powders can cause a tingling feeling due to their beta-alanine content. This harmless tingling sensation from beta-alanine tends to subside about an hour after ingestion. The reason this occurs is that beta-alanine binds with certain proteins in the body that cause a tingling sensation on the skin.
What is the difference between pre workout vs protein powder?
Pre-workouts are multi-ingredient formulas designed to support your performance in the gym. Common pre-workout ingredients include beta-alanine, caffeine, and citrulline. Pre-workouts are meant to be taken before you go to the gym. While protein powders are dietary supplements designed to support increased protein intake. Some common sources for protein powders include whey, casein, milk, and pea. Protein powders are meant to be taken anytime of the day.
What to mix pre workout powder with?
It’s recommended that you mix pre-workout powder with around 6-12 oz of water. Check your product’s label for specific mixing instructions.