Muscle-building pre-workout -
Beta-alanine is a nonessential amino acid used to produce carnosine, a molecule that helps to buffer muscle acidity during exercise, per a study in Nutrients. This can delay fatigue and allow you to work out harder for more extended periods, per research published in the International Journal of Environmental Research and Public Health.
BCAAs branched-chain amino acids are three essential amino acids leucine, isoleucine and valine used to build muscle. According to a systematic review in Nutrients , BCAAs could potentially reduce muscle soreness and fatigue during exercise. Creatine is a naturally occurring molecule that produces adenosine triphosphate ATP , the primary energy source for muscle contractions.
According to a article published in Nutrients , you can increase the amount of ATP available to your muscles by supplementing creatine, allowing you to train harder and recover faster. According to the National Institutes of Health , carnitine is an amino acid used to transport fatty acids into your cell's mitochondria, to be used as muscle fuel.
While some research suggests that carnitine supplementation may improve athletic performance, research on its effectiveness is mixed, and more research is needed. A common ingredient in pre-workout supplements is caffeine, which can help improve alertness and focus while reducing fatigue.
Additionally, some pre-workout supplements contain ingredients like beta-alanine, which can help delay the onset of muscle fatigue and improve endurance. Reda Elmardi, RD, CPT , a registered dietitian, personal trainer and founder of ActivBuilt, tells EatingWell , "By helping to increase oxygen flow to the muscles, pre-workout supplements help to increase energy levels and endurance during an explosive workout routine.
Some pre-workout ingredients, such as caffeine, have been shown to enhance cognitive performance and alertness, per a study in the International Journal of Environmental Research and Public Health.
In addition, beta-alanine can boost cognitive function and mood, per a study in Nutrients. In addition, these supplements often contain caffeine or other stimulants that help keep you awake and focused throughout the entire workout," says Elmardi.
According to a review published in the Journal of the International Society of Sports Nutrition , pre-workout supplements may help promote greater muscle gains over time when combined with a regular exercise routine and a healthy diet.
Many pre-workout supplements contain ingredients like creatine, which can help increase muscle strength and size. Other supplements, such as BCAAs, may help improve muscle endurance and reduce muscle damage during exercise.
Pre-workout supplements often contain several ingredients, some of which can be harmful in high doses, per the review. For example, excessive caffeine intake can cause restlessness, increased heart rate and even cardiac arrest.
According to the study mentioned above, beta-alanine, another common ingredient, can cause a harmless tingling sensation in the skin but can also lead to neurotoxicity in extreme cases. This is especially true if they're marketed to athletes or those seeking to boost their performance in physical activity," cautions Elmardi.
Taking pre-workout supplements daily may lead to dehydration. And dehydration can be compounded by the fact that some people may not feel thirsty while taking pre-workout supplements due to their stimulant effects. Dehydration can cause dizziness, fatigue and decreased athletic performance.
If you don't drink enough water throughout the day, this can lead to the unnecessary use of fluid replacements such as sports drinks and artificially sweetened beverages," says Elmardi.
Pre-workout supplements can increase energy levels and reduce fatigue, which may lead to overtraining, per a study in Nutrients. Overtraining can result in injuries, fatigue and decreased physical and mental performance.
This might result in increased muscle turnover, which can weaken your tissue and increase your risk of injury," says Elmardi. When choosing a pre-workout, it's essential to do your research and read labels carefully.
Look for supplements that contain ingredients such as beta-alanine, BCAAs, creatine and caffeine, as these have been shown to provide potential benefits.
Choose supplements manufactured by a reputable company that's undergone third-party testing, per a article in the Frontiers in Sports and Active Living , to ensure their safety and efficacy, since most supplements are unregulated.
If you take a pre-workout, it's essential to use it safely and effectively. Start by carefully reading the label and following the recommended dosage instructions. Also, consider taking it roughly 30 to 45 minutes before your workout for best results.
Be mindful of the potential risks associated with pre-workout supplements, such as toxicity, dehydration and overtraining, and take steps to mitigate those risks. This may include drinking water , avoiding additional sources of caffeine, and listening to your body's signals to prevent overtraining.
The safety of pre-workout supplements depends on the specific product and the individual. While some pre-workout ingredients may have potential risks, they can be safe if taken in moderation and according to instructions.
However, it's essential to do your research, read labels carefully and consult with a health care professional before taking any new supplement. To avoid taking a potentially harmful pre-workout supplement, look for specific ingredients that may cause adverse side effects.
For example, high levels of caffeine, artificial sweeteners and proprietary blends may increase the risk of adverse effects. Also, avoid taking more than the recommended dose, and be aware of personal sensitivities or allergies. Pre-workout supplements can enhance performance and boost energy during exercise.
However, the effectiveness may vary depending on the individual and the specific ingredients in the supplement. Pre-workouts aren't a magic solution—they should be combined with a balanced diet and regular exercise routine for optimal results.
Creatine supplements and pre-workouts serve different purposes and may affect your body differently. Creatine is known to increase muscle strength and power, while pre-workouts provide energy and focus during exercise.
Both can be effective depending on your goals and needs. Pre-workout supplements can enhance energy, focus and performance during exercise.
They often contain caffeine, beta-alanine, BCAAs, creatine and carnitine. They offer various benefits, such as increased energy, better focus and concentration and improved muscle-building results.
However, there are potential risks associated with pre-workouts, including toxicity and dehydration. This has some of the best variety for flavors on our list with 10 different options to choose from.
Keep in mind this is one of several products on our list with artificial ingredients in its formula. Pre Jym is tailored for lean muscle growth, offering substantial caffeine stimulation, a combination of four essential active ingredients, a broad flavor range despite artificial components, and a relatively higher price point.
Next on our list we have Hyde pre-workout from ProSupps. At mg per serving, ProSupps will likely deliver plenty of stimulation for most, especially those new to pre-workout supplements. More experienced users may want to opt for a higher-dose pre-workout like Legion. Photo by prosupps. While it does have a good beta-alanine dose at 2.
This product also contains no betaine, which probably would improve its effectiveness if included. ProSupps also has some of the least flavor variety on our list with only 2 flavors to choose from. It also contains several artificial ingredients which some will prefer to avoid.
ProSupps' Hyde pre-workout offers moderate stimulation, relatively lower active ingredient doses, limited flavor choices, and excellent affordability, making it a cost-effective option for workout enthusiasts. Caffeine dose is suitable for both beginners and advanced users.
Could benefit from higher doses of creatine and l-citrulline. First off, this product easily has the lowest caffeine content of any product on our list at only mg per serving.
While this may seem low, this will be the perfect amount for pre-workout beginners, or somewhat caffeine-sensitive people. Photo by elimatherss. Its active ingredients are also solid. It has 4g of l-citrulline, 2.
While it could benefit from slightly more creatine, all its other ingredients are at effective doses. MyProtein falls on the lower end of flavor variety for our list with only 3 different options to choose from. It also is one of the many products on our list to contain several artificial ingredients.
MyProtein's signature Pre-Workout, while renowned for their protein powders, features lower caffeine content at mg per serving, balanced active ingredient doses, limited flavor options with artificial ingredients, and a relatively affordable cost.
Get more reviews about training equipment, special offers and discounts from different stores. However, there are several reasons pre-workout may help you with your goal of gaining muscle. First is caffeine. It will ideally enable you to train longer and harder, thus leading to a better workout, and eventually more muscle growth over time.
Next is all the other additional ingredients found in pre-workout. These include beta-alanine, betaine, l-citrulline, and creatine. As we established throughout the article, these ingredients all have their own unique benefits for building muscle. These include increasing force production, endurance, and high-intensity exercise performance.
By taking a pre-workout supplement that contains any combination of these ingredients at effective doses, you will ideally improve your performance in the gym, which will lead to more muscle growth over time. These mainly include stimulation and the additional active ingredients a supplement contains.
These factors are all covered in more depth below. When looking for a pre-workout to help with muscle growth, you might want a solid amount of stimulation that allows you to reach a higher level of intensity in your workouts. While the stimulation levels on our list reach up to mg per serving Legion , you may prefer a milder dose of around mg MyProtein.
The 4 key ingredients we focus on in this article are creatine, l-citrulline, betaine, and beta-alanine. They all have their own advantages for improving performance in the gym, and will likely benefit anybody trying to put on muscle.
To maximize effects, we recommend looking for a product that contains several of these ingredients all at effective doses. Beta-Alanine can help to increase power and reduce fatigue, and any dosage above should produce noticeable effects.
Betaine can help to improve endurance and force, and should be anywhere from 1. L-Citrulline helps to increase performance, and reduce soreness, and any dose over 3g 4g of Citrulline Malate should be effective.
Finally, creatine helps with high-intensity exercise performance, and while any dose should produce results, for optimal results, we recommend taking g daily. By understanding the effects of these ingredients, and their effective doses, you can make a more informed decision on which pre-workout formula will provide the best results.
While it can be difficult to know how a pre-workout will taste before trying it, looking at user reviews can be a good way to gauge whether or not a pre-workout has an enjoyable taste.
While it is possible to gain muscle while in a caloric deficit, if your goal is to put on high amounts of muscle mass, we recommend eating in a consistent small caloric surplus. This will allow you to put on solid amounts of muscle without putting on too much excess fat. In terms of protein content, eating anywhere from 0.
Your routines should be centered around progressive overload in order to properly stimulate muscle growth. This is what is known as the law of accommodation. By implementing progressive overload, you can ensure your muscles are always getting the proper stimulation they need to grow. Putting on muscle is a marathon, not a sprint.
Considering the stimulation and additional active ingredients, pre-workouts are supplements you can take for muscle growth. To fuel your workouts properly, we recommend eating a properly balanced meal hours before your workout, or if missing one, a small carb snack around 1 hour out, and maybe some more simple carbs right before your workout in case you have an intensive or long workout ahead of you.
In case you need one - for right before your workout, we recommend something quick and easy like a juice, ripe banana or a spoonful of honey. Yes, to properly fuel your workouts you should absolutely eat before the gym. Even if it's something as simple as a banana or piece of toast, a small amount of carbs before a workout can greatly improve energy levels and performance.
This is especially true if your pre-workout snack is paired with a solid pre-workout supplement. Overall, consuming carbs right before the gym might be beneficial if you train first thing in the morning, or after fasting.
Our choice for the best pre-workout to build muscle is BULK BLACK by Transparent Labs. With this being said, all the products on our list have their own advantages as well. Let us know if you decide to try out any of the products on our list.
Also read:. Jacek Szymanowski. With my 30 years fighting experience, specialization in nutrition coaching for athletes, expertise in metabolic health and dietary strategies , I bring a comprehensive approach to optimizing your performance and well-being.
Backed by a master's of science degree in biotechnology, I stay at the forefront of scientific advancements, ensuring that my coaching is always evidence-based and up-to-date.
View author's page. This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
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SEMINARS Expand menu Collapse menu. All Seminars L-1 Course. Updated on January 05, 8 Best Pre-Workouts for Muscle Gain in fact checked. In a hurry? CHECK NOW. Top 8 Pre-Workouts for Muscle Gain Reviewed.
BULK Black by Transparent Labs — Best Overall Pre-Kaged® - Runner-Up - with BCAA Pulse Natural - Best High-Stim Jacked Factory Altius - Balanced High-Stim Optimum Nutrition Pre Advanced - High Creatine Pre JYM ProSupps Hyde - A Dollar a Serving Myprotein the Pre-Workout - Best With Moderate Stimulation.
BULK Black by Transparent Labs — Best Overall. CHECK latest PRICE. Ingredients Breakdown:. Nutrition Label Transparency:. Very good doses of all active ingredients. Good dose of caffeine. Made with all-natural ingredients. Could be better:. Pre-Kaged® — Runner-Up - with BCAA. CHECK LATEST PRICE.
Decent stimulation. Contains BCAAs and antioxidant blend as well. Relatively high price point. Could benefit from a higher dose of creatine. Pulse Natural — Best High-Stim.
High doses of all its active ingredients. Great variety of flavors. Very high stimulation. High stimulation may not be suitable for everyone. BEST — Transparent Labs BULK Black. BUY NOW. Jacked Factory Altius — Balanced High-Stim. Great doses of all its active ingredients. Solid dose of caffeine.
Only one flavor to choose from. High caffeine content may not be suitable for everyone. Optimum Nutrition Pre Advanced — High Creatine. High doses of l-citrulline and beta-alanine.
Highest creatine content on our list. No betaine.
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