Let’s take a closer look at some popular and effective supplements in each category, what they do, and how they work.
Pre-Workout
Pre-workout formulas usually come in powdered form and are intended to be mixed into a beverage. They often include energy boosters such as caffeine, taurine, and others. They also tend to include ingredients that help improve mental focus, enhance endurance, and improve blood flow.
It’s important to be careful when selecting a pre-workout formula, as some are safer for long-term use and more effective than others. In fact, some of the more popular pre-workout formulas on the market are little more than glorified energy drinks.
Generally speaking, it’s a good idea to avoid pre-workouts that contain:
- High levels of caffeine
- Artificial sweeteners or excessive sugar
- Artificial colors or flavors
- Unnecessary fillers
- Proprietary Blends*
*Proprietary blends are often used as a selling point. However, closer examination reveals that a practice called “fairy dusting” is relatively commonplace. Companies can label a product as containing a proprietary blend of ingredients without listing the individual doses of each ingredient. They are only required to list the cumulative amount contained in the blend. This allows unscrupulous sellers to load up on the cheapest ingredients while including negligible amounts of others to the point that they don’t even reach a bioactive threshold. It’s like squeezing a single lemon into a lake and calling it lemonade.
Furthermore, companies can use the proprietary blend moniker to mask changes to once-quality blends. If an ingredient becomes too expensive, they can simply reduce that ingredient and increase the quantity of a much cheaper ingredient. As long as the cumulative amount remains the same, they don’t have to change anything on the label.
On the other hand, the following are ingredients that you should look for in a pre-workout formula, along with their general purpose and benefits:
L-Citrulline/Citrulline Malate
L-citrulline is a non-essential amino acid that absorbs directly into the bloodstream, where your body uses it to produce arginine, which stimulates nitric oxide (NO) production. NO relaxes and widens blood vessels, thereby increasing blood flow. This can help with increased performance and endurance and reduce muscle soreness during recovery. L-Citrulline is often combined with malic acid to create the even more effective compound Citrulline Malate.
Beta-Alanine
Beta-alanine is another non-essential amino acid. It is essential to the production of carnosine in the muscles. Carnosine helps regulate acid buildup, which reduces muscle fatigue.
Betaine Anhydrous
Betaine Anhydrous is a chemical found in foods such as beets, spinach, cereal grains, and seafood. It is known to increase protein synthesis, enhance cellular hydration, and increase muscle strength. Further, Betaine Anhydrous may reduce homocysteine levels by helping the body utilize it properly.
Intense exercise can raise homocysteine levels, but elevated homocysteine is also biomarker of a number of health concerns, including heart disease, blood clots, osteoporosis, dementia, and stroke (not that high homocysteine itself is bad - it’s most likely helping offset the harm of the conditions in which it’s elevated - e.g. according to Stephanie Seneff’s model, high homocysteine provides a substrate for making more sulfate that the body is deficient in).
Creatine
Your body naturally produces small amounts of creatine in the liver, pancreas, and kidneys. We also absorb creatine through certain foods such as red meat and seafood. The primary purpose of creatine in pre-workout supplements is to increase adenosine triphosphate (ATP) production. ATP fuels muscle contractions, and we burn through our body's limited supply more quickly during intense exercise. Creatine helps ensure our muscles have the fuel they need to make it through the most demanding workout sessions.
(It should be noted that taking creatine with caffeine may reduce its effectiveness.)
BCAAs (Branched-Chain Amino Acids)
BCAAS are a group of three essential amino acids: leucine, isoleucine, and valine. These three are the only amino acids that have a chain that branches off to one side. They can be found in many foods, such as meat, eggs, and dairy. However, since they are mostly found in animal products, BCAA supplements can be particularly helpful for vegetarians and vegans.
BCAAs act to reduce fatigue, muscle damage, and soreness, stimulate muscle protein synthesis, and boost glutamine production to fuel our immune cells
L-Arginine
L-arginine is yet another amino acid. As discussed earlier in this article, it is produced naturally in the bloodstream with the help of L-citrulline. Many modern pre-workout formulas opt for L-citrulline/Citrulline Malate over L-arginine. This may seem less efficient, but the reasoning behind this decision is that studies suggest L-Citrulline is not only more easily absorbed but also enters the bloodstream directly. The process of converting L-citrulline into L-arginine, along with its superior bioavailability, may lead to a more prolonged and steady release of nitric oxide.
Tyrosine
Tyrosine is an amino acid that is essential to the production of adrenaline and dopamine, two brain chemicals that counter acute stress and can lead to increased mental focus.
Taurine
Taurine is an amino acid that helps regulate calcium levels and acts as a cell volumiser to help prevent cramps and maintain cellular hydration. Further, it is thought to help improve concentration and endurance and help balance electrolyte levels.
Theanine
Theanine is an amino acid found in green and black tea and certain mushrooms. Studies indicate it can help promote focus and calmness as well as improve reaction time.
Electrolytes
Electrolytes are minerals that exhibit negative or positive electrical charges when dissolved in water. Electrolytes control various electrical and chemical functions in your body. These include nervous system function, muscle contraction, kidney function, blood acidity regulation, hydration, and more.
Some common electrolytes are:
- Calcium
- Chloride
- Magnesium
- Phosphorus
- Potassium
- Sodium
We lose electrolytes when we sweat, so it’s important to replace them before and after exercise.
B Vitamins
B vitamins (like B3, B6, and B12) enhance energy production and help metabolize energy from food. They also aid blood cell creation, ensuring optimal oxygen delivery to muscles. And finally, they support brain function, focus, cardiovascular health, and hormone production.
Nootropics
These are compounds that aid focus and mental clarity. Some of the healthiest all-natural nootropics include Ginkgo biloba, lion’s mane mushroom, ginseng, ashwagandha, and creatine.
Bioavailability Agents
These include things like black pepper and ginger extracts, which aid in the absorption of other ingredients.
Fat Burners / Metabolism Boosters
Fat burners (AKA Metabolism Boosters) act by increasing the rate at which your body burns calories. They are most effective when taken on an empty stomach and may often replace pre-workout formulas focused on aiding muscle growth and energy.
The decision to opt for taking a fat burner over a pre-workout formula should largely depend on your workout goals. For those who wish to reduce body fat while also increasing muscle mass, you may opt for a combination of both. However, you should always consult a professional before combining the two, as combining or doubling up on certain ingredients could be harmful.
Some all-natural fat burners include:
- Green Tea
- Capsaicin🌶️
- Grains of Paradise
- Olive Leaf Extract
- Ashwagandha
- Weak Jumby Pepper
- Japanese Mugwort
Appetite suppressants could arguably make up their own category of fitness supplements, but for our purposes, their role and end goal are similar enough to that of fat burners. They most commonly work by balancing ghrelin and leptin levels, the two hormones that control hunger. Others, such as stevia extract, may work by curbing sugar cravings or balancing blood glucose levels.
Some all-natural appetite suppressants include:
- Gymnema Sylvestre (also blunts sensitivity of sugar receptors in the mouth)
- Green Tea Extract
- Cayenne
- Grapefruit Essential Oil
- Black Pepper
We’ll continue our look into fitness supplements later this week in Part 2 of this article where we’ll cover Protein Boosters & After Work-Out Recovery.
