One of the more popular supplements out there today is the
“pre-workout” energy drinks. Some examples of pre-workout products are Musclepharm’s
Assault, Cellucor’s C4, and Controlled Labs White Flood. They are usually consumed
20-30 minutes prior to exercise and will give you a nice jolt of energy. They
include ingredients that can help give you a mental edge, improve endurance, or
even give you a better “pump.” What I mean by a pump is the sensation of blood,
nutrients, and water rushing to your muscle, where the muscle feels “swollen.”
Never experienced it? Hop on your nearest biceps machine and do 10 reps with
good form, then drop set to lighter weight until failure. That swollen, skin
bursting, feeling in your biceps is the pump.
Unfortunately, 9 out of 10 people who I know that take these
products have absolutely no idea what’s in these supplements. They don’t know what
the ingredients do, the dosage they need to see the optimal effect, or the side
effects of specific ingredients. For example, caffeine is a common used
ingredient in pre-workout drinks, and those who have high blood pressure are
commonly told you avoid the use of stimulants. People just hear that this
supplement will improve performance and can help you add muscle and strength so
they just hop in and take it. Well, the point of this article is to explain
what goes in these pre-workout supplements, how they affect you, and what
dosages you need in order to see an effect. Being able to determine what
dosages are needed is important because sometimes a company might under dose a
particular ingredient, thus not giving you the best “bang for your buck.”
Creatine
Creatine is a commonly used ingredient for companies in
their pre-workout (PWO) formulas because of its ability to help replenish ATP
energy stores in the muscle, thus giving you a greater training response. You
can lift longer, get more reps in when you’re fatigued, and can provide a bit
of a pump, since it pulls water into the muscle cell.
Common Dosage: 3-5g
Beta-Alanine
Beta-alanine is the precursor and building block of
carnosine, which helps get rid of acid in the muscle. By reducing this acid in
the muscle during working sets, beta-alanine has been proven to help increase
performance in 60-240 second range. When taking beta-alanine, users may
experience a tingly sensation, also known as paresthesia, almost like their
skin is itchy (I usually feel it in my hands), but it will subside after
continued supplementation.
Common Dosage: Absolute minimum should be 1.6g,
although 2-5g is the standard dose.
Caffeine
Caffeine, commonly found in tea and coffee, is the
anti-sleep drug. Hence why that coffee after 7:00 PM might not be a great idea.
It mimics and blocks the hormone andenosine, which induces sleepiness.
Caffeine, especially for those with low tolerances and who don’t consume it
regularly, can be a potent fat burner and great stimulant to provide mental
focus and energy when training.
Those who have high blood pressure or taken medication for high blood
pressure should avoid PWO’s that contain caffeine.
Common Dosage: 100-250mg. Doses greater than or equal
to 200mg seems to elicit the best fat burning effect.
Arginine &
Cirtrulline
These two I’ll group together and you’ll see why in a
second. Arginine is a conditionally essential amino acid that helps blood flow
and to produce nitric oxide. Arginine seems to be limited in supplement usage
because of its low bioavailability after being consumed. Because of the better
blood flow, users can experience better pumps in the gym, which can help give
you an additional mental edge in the gym.
Citrulline turns into Arginine after absorption and being
broken down by the kidneys, and is much more bioavailable than Arginine itself.
Therefore if one wants the benefits of Arginine (Better blood flow, better
pumps, etc), supplementing with citrulline seems to be the better more
efficient route.
Arginine Dosage: 3-6g is usually seen, but 5-6g seems
to be most effective
Citrulline Dosage: 6-8g prior to exercise
Tyrosine
Tyrosine is also an amino acid that produces noradrenaline
and dopamine. When we train, our body undergoes great stressors. These two
hormones help create the fight-or-flight
response in the human body when we experience these stressors. They will
directly increase heart rate, prompt the release of glucose from energy stores,
and increase the blood flow to skeletal muscle. Those who supplement with
Tyrosine note an increase in overall cognition and focus when training.
Common Dosage: 500-2,000mg
Taurine
Taurine is an amino acid with sulfur in it, and is commonly
found in animal meats. It helps reduce cramping, and offers other heart and
blood health benefits. Along with the health benefits, it improves blood flow,
which helps again deliver nutrients to skeletal muscle during training.
Common Dosage: 500-2,000mg
Betaine
Betaine is an amino acid that helps boost protein synthesis
throughout the body, and also is an osmoregulator, similar to creatine. An
osmolyte compound is a molecule that moves in and out of a cell and its
membrane, and helps keep the cells hydrated and preserves the size of the cell.
When supplementing with Betaine, the cell can keep its structure, and will
become more resistant to stressors. A study published in “The Journal of The
International Society of Sports Nutrition” have seen that when trained
individuals supplement with Betaine (1.25g pre and post workout), they
increased muscle mass, decreased body fat, and increased arm size in just six
weeks. The methodology of the study is questionable, but the results are
intriguing nonetheless.
Common Dosage: 1.25-2g Pre-workout, and if possible,
1.25-2g Post-workout
BCAA’s
Last, but not least, you’ll find that many PWO supplements
will include BCAA’s in their formulas. BCAA’s are Branched Chain Amino Acids,
and the three BCAA’s are Leucine, Isoleucine, and Valine. What makes BCAA’s
different from other amino acids is their ability to bypass digestion of the
stomach and liver, and instead go straight to muscle tissue to be metabolized.
This allows BCAA’s to be oxidized by muscle tissue in order to produce energy
in the form of ATP. This is especially valuable when one is training fasted or
in a caloric deficit, as the body will use the BCAA’s as a source of energy
rather than breaking down muscle for energy. Leucine has also been clinically
proven to promote protein synthesis. Now before you go slamming down Leucine
supplements every 3 hours, whey protein and food has Leucine in it as well.
Despite this, supplementing with BCAA’s prior to training and during training
can be quite beneficial.
Common Dosage: 5 Grams, in a ratio of 3:1:1 (In favor
of Leucine) or 2.5:1.25:1.25
So What’s the Best
PWO Supplement?
I strongly recommend to get samples from
www.bodybuilding.com, or buy smaller serving sizes and try a bunch out to see what
works best for you. Most 30 serving containers will cost you no more that $30,
and for less than a dollar a day that’s pretty good for a month of great
workouts. I’ve experimented with quite a few, and in no particular order I’m a
huge fan of Musclepharm’s Assault and
their Arnold Series’ Iron Pump.
Cellucor’s C4 is great, as is their N0 Explode (Although very expensive). Another
one that’s getting great reviews and has a great profile is Jim Stoppani’s Jym.
So is a PWO supplement necessary to build muscle and
strength? Absolutely not. A great training program and nutritional program are
ten times more important. However, when training is nailed down, and one has
their nutritional practices in place, a PWO supplement can help give someone
that mental edge in the gym and aid performance. An increase in performance
with proper nutritional practices will obviously help improve body composition.
A PWO supplement could also be beneficial when one is tired and groggy and may
not be in the mood to workout. Tired and groggy after work at 5:30 PM? Have a
scoop of Musclpeharm’s Assault mixed
in 12 ounces of water on your drive to the gym and you’d be amazed how the
lethargy magically disappears. Have to lift before work at 6:00 AM? One scoop
of Cellucor’s C4 and you’ll be
throwing around 45 pound circle weights like frisbees.
Hopefully this guide can help you sort out the PWO
supplement market as it continues to grow and grow with ridiculous claims.
Again, before you buy, read the label, check the doses, and know what you’re
ingesting before you take a single scoop!
informative and written to easily understand. Thank you.
ReplyDeleteThank you for the read!
DeleteAssuming you would know that NONE of these products complies with NCAA Institutional Guidelines. Hoping athletes reading this will know that? Like the information, that point my have been overlooked,
ReplyDelete