Pre-workout supplements are great, if they have the right ingredients with the proper dose. Fact is, nearly 90% of pre workout supplements underdose the actual ingredients you need to improve performance, because it’s cheaper. Just like medications, you need a certain amount or proper dose, for it to have the desired effect or outcome. Most pre workout supplements are sold on hype ingredients, with no evidence to back them up. Misinformation and fake news, spreads like wildfire. And with IG Influencers touting the latest pre workout, that made them huge, it’s easy to get lost in the noise. That’s why it is more important than ever to seek the truth, and inform yourself of what the best pre workout ingredients really are through real evidence. So, we’re going to talk about the best pre workout supplements you need to build more muscle and stack on more gains without the hype.
The 5 Best Pre-Workout Supplements Actually Proven To Enhance Performance
Beta-Alanine (Carnosyn)
Beta-Alanine is one of the most impressive sports performance supplements ever created. That’s why you’ll find it in nearly every legitimate pre workout supplement. Studies show that beta-alanine specifically the patented ingredient Carnosyn is extremely effective at buffering lactic acid. More muscle carnosine results in delayed onset of muscle fatigue, loss of power, and time to failure. By supplementing beta-alanine pre workout, you’ll inevitably be able to increase your workout volume before your muscles burn out. More reps translate to increased strength gains, more muscle, and better performance.
Pre-Workout Benefits Of Beta-Alanine
- Higher Training Volume
- Delayed Muscle Fatigue
- Increased Strength
- More Muscle Gains
- Enhances Metal Focus
- Fuels Endurance
What’s The Proper Dose Of Beta-Alanine
To see maximum performance benefits, athletes should dose 5-6.4g of beta-alanine per day and employ a loading phase, with higher dosages, before reducing the dose to a "maintenance phase" for the first 28 days of supplementation. You should take beta-alanine 15-20 minutes pre-workout and 3.2g post workout on training days, and two 3.2g on non-training days.
RECOMMENDED PRODUCT: Beta-Alanine (100 Servings, Unflavored)
Citrulline Malate
Citrulline Malate is a natural Nitric Oxide [NO booster]. Nitric oxide widens blood vessels, which improves blood flow and oxygen delivery to your muscles. Often times you’ll find L-Citrulline or Citrulline Malate as a main ingredient in a pre-workout supplement. However studies have shown that Citrulline Malate improves training performance better than L-Citrulline alone. Unlike L-Citrulline, Malate which is derived from malic acid helps generate ATP production the body’s natural energy source. More energy naturally makes Citrulline Malate a better choice for pre-workout than L-Citrulline. Studies regarding L-Citrulline alone, have had inconclusive and mixed results. Further research is needed to determine whether or not supplementation of L-Citrulline alone provides any real performance benefits or outcomes [R]. Research has indicated however, that the combination of L-Citrulline and malic Acid does provide performance benefits.
Citrulline Malate is one of the best pre-workout supplements and will help facilitate greater advancements in strength, stamina, endurance and power.
Pre-Workout Benefits Of Citrulline Malate
- Delayed Muscle Fatigue- Increases ATP Production [R]
- Improved NO – Better recovery, increased strength, delayed muscle fatigue
- More Power- Increases phosphocreatine levels [R]
- Increased Strength- Facilitates Muscle Protein Synthesis [R]
- Better Recovery- Enhances Amino Acid Utilization [R]
What’s The Proper Dose Of Citrulline Malate
Studies show that a dose of 5-6g pre workout will provide the desired performance benefits.
RECOMMENDED PRODUCT: 2:1 Citrulline Malate (100 Servings, Unflavored)
BCAA
Gains aren’t made in the gym; they’re made at home when you recover. BCAAs are short for branched-chain amino acids. BCAAs are responsible for initiating the muscle building and rebuilding process so you can build more muscle, get back in the gym, lift heavy, and do it all over again. It's important to keep a positive amino acid balance during your workout, especially during high-intensity training to maintain muscle mass.
Pre-Workout Benefits Of BCAAs
- Improved Muscle Recovery
- Reduced Muscle Mass Breakdown
- Rebuilding Lean Muscle Mass
- Reduced Exercise-Induced Muscle Soreness
- Delays Muscle Fatigue
- Increase Energy Levels
- Improve Endurance
- Improves Body Composition
What’s The Proper Dose Of BCAAs
Studies show that a dose of 6-8g pre workout and ratio of 2:1:1, will provide the desired performance benefits.
RECOMMENDED PRODUCT: 2:1:1 BCAA + Electrolytes (Lemon Lime, 50 Servings)
Kre-Alkalyn (Creatine)
Creatine is one of the best-pre workout supplements you can take. Numerous studies have proven it can help improve power, performance, and strength. But traditional creatine monohydrate does have some drawbacks.
Kre-Alkalyn is a ph corrected or buffered form of creatine. Kre-alkalyn was created to solve for the negative side effects of creatine monohydrate, namely the conversion to the toxic by-product creatinine. Because of this conversion it’s harder for your body to absorb it. You’ve probably heard that creatine needs to be loaded in order to derive any performance benefits. Well, this is why. Kre-alklayn solves for this problem and doesn’t need to be loaded because it has better bioavailability.
Head-to-head studies have shown that Kre-alkalyn actually improves performance better than creatine monohydrate in terms of power and strength. Additionally, studies have shown, that Kre-Alkalyn improves torque, endurance, and stamina.
If your goal is to improve your workout performance and have more explosiveness, add some Kre-Akalyn to your pre-workout regimen.
Pre-Workout Benefits Of Kre-Alkalyn
- Improved Power – Studies show creatine helps improve peak power output
- Better Strength Gains – Better recovery, increased strength, delayed muscle fatigue
- Enhanced Endurance- Improves VO2 Max and maximum oxygen uptake
- Increased Strength- Facilitates Muscle Protein Synthesis [R]
- Better Recovery- Enhances Amino Acid Utilization [R]
What’s The Proper Dose Of Kre-Alkalyn
Studies show that a dose of 3-6g pre workout [with no loading required] will provide the desired performance benefits.
RECOMMENDED PRODUCT: Kre-Alkalyn (100 Servings, Unflavored)
Clean Carbs
Most of the time, people supplement with energy drinks or drink more coffee when they’re feeling tired or hitting their mid-afternoon slump. Fact of the matter is, you’re probably tired due to one of the following reasons.
- You haven’t eaten enough, or had enough carbohydrates
- You haven’t drunk enough water and you’re dehydrated
- You’ve had too much caffeine and sugar and now your body is going through a crash
Whatever your reason may be, adding a quality clean carbohydrate pre workout can give you a ton of added energy, so you can train harder and crush your workout. Glycogen which is derived from carbohydrates in the form of glucose is your body’s first source of fuel for energy, followed by fat reserves, then amino acids. Without enough fuel, your performance will undoubtedly suffer. But not any carbohydrate supplements are the same. Most carb supplements are made with maltodextrin, dextrose or cyclic dextrin, which are fancier words for modified corn starch, aka sugar. Corn is a fast-acting source of starch, meaning it spikes your blood glucose levels. It’ll give you a quick burst of energy, followed by a devastating crash, which is something we all want to avoid. Opt for a clean carbohydrate source like Swolverine’s Clean Carbs. It’s made from real food including sweet potatoes, yams, oats and blueberries to power your performance, enhance your recovery and optimize your body comp goals without the devastating crash.
Pre-Workout Benefits Of Clean Carbs
- Long Lasting Sustained Energy
- Increased Strength Gains
- Enhanced Endurance
- More Muscle Mass
- Better Workout Recovery
What’s The Proper Dose Of Clean Carbohydrates
Carbohydrate intake depends on several key factors such as health, fitness, and body composition goals. General recommendations for carbohydrates are 4g per kg of body weight per day. Endurance athletes are recommended to consume between 7-11g per kg of body weight per day.
RECOMMENDED PRODUCT: Clean Carbs
Best Pre-Workout Supplements: Takeaway
Regardless of the hype it's important to research your pre workout supplements before you hit buy now it to make sure it's adequately dosed to help you improve your athletic performance and reach your training goals. Most pre workouts are underdosed, which is why so many elite athletes choose to mix and make their own pre workouts with raw stand alone ingredients, like beta alanine, citrulline malate, and BCAAs. If you want to improve your performance, then start supplementing the right way to support your goals and aspirations.
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