Unlock Rapid Muscle Growth With Science-Based Pre Workout Strategies
- Choose a pre workout with ingredients like citrulline malate, beta-alanine, and caffeine for energy, endurance, and strength
- Take 3-5 grams of citrulline malate and 1.5-3 grams of beta-alanine in your pre workout
- Take your pre workout 20-30 minutes before your workout for maximum benefits
- Start with half a scoop to assess tolerance if you are new to pre workout supplements
If you want to get the most out of your workouts and build muscle faster, a quality pre workout supplement can give you that extra boost. Pre workout supplements provide ingredients that enhance energy, endurance, strength, and focus so you can push harder in your training.
But with so many pre workout products on the market, how do you know what to look for? This article will cover tips for choosing the best pre workout for your needs and how to use it correctly.
Why Take a Pre Workout?
Taking a pre workout before your training session has several key benefits:
- Increased energy, focus, and motivation
- More strength and power output
- Improved muscular endurance
- Better muscle pumps and circulation
- Decreased fatigue and faster recovery
This can result in being able to lift more weight for more reps, train longer, and work out more intensely. Over time, this leads to better gains in muscle size and strength compared to training without a pre workout supplement.
The boost a pre workout provides can take your workouts to the next level when you want to build maximum muscle.
When to Take Your Pre Workout
Timing is important when using pre workout supplements.
You’ll want to take your pre-workout 20-30 minutes before starting your workout. This gives time for the ingredients to enter your bloodstream and take effect.
Many pre-workouts contain stimulants like caffeine, so you’ll start to feel an energy boost shortly after taking it. Other ingredients like citrulline malate take longer to reach peak blood levels.
By taking it 20-30 minutes pre-workout, you ensure all the ergogenic ingredients are fully circulating when you start training. This allows you to perform at your best.
Choosing the Best Pre Workout Ingredients
Not all pre-workout supplements are created equal when it comes to their formulation and potency.
Some products contain under-dosed levels of key ingredients that won’t give you the benefits you expect. Other products rely heavily on stimulants without enough performance-enhancing ingredients.
When searching for a good pre-workout, you want adequate doses of researched-backed compounds. These include:
- Citrulline malate- boosts nitric oxide levels for increased blood flow, energy production, and endurance
- Beta-alanine– increases muscle carnosine levels, buffering acids for improved strength and power
- Caffeine- provides an energy and focus kick to power through tough workouts
- Betaine– shown to increase power, strength, and muscle growth via cellular hydration
Getting 3-5 grams of citrulline, 1.5-3 grams of beta-alanine, and 150-300mg of caffeine in your pre workout is an effective starting point.
|Energy, Endurance, Muscle Pumps
|Muscular Endurance, Strength
|Energy, Focus, Performance
|Power, Muscle Growth
These core ingredients form a well-balanced pre workout supplement that covers all the bases. Products that check these boxes make a successful choice.
More Pre-Workout Tips for Muscle Growth
Here are some additional quick tips on using pre-workout supplements to maximize muscle-building:
Assess Your Tolerance First
If you are new to taking pre-workouts, start with half a scoop to gauge effects and tolerance. Some people are more sensitive to ingredients like caffeine.
Gradually work up to a full clinical dose to avoid unwanted side effects. Drink plenty of extra water too.
Stack with Protein for Gains
Taking protein (like whey protein) along with your pre-workout is an effective strategy for fueling muscle growth.
The protein provides amino acids to support recovery and growth. The pre workout ingredients boost muscle protein synthesis.
Cycle Your Pre Workout
Don’t take the same pre workout every single day for months. Your body can build up a tolerance, making effects less potent.
Cycle different pre-workout products every couple of months. Taking 1 week off per month helps keep your response strong too.
Avoid Pre Workouts at Night
Don’t take pre workouts late in the evening or you might have trouble falling asleep. Stimulants and other ingredients can affect sleep if taken too close to bedtime.
Stick to morning or early afternoon workouts when using a standard stimulant pre-workout. There are also non-stim options too.
Sample Pre Workout Stack
Here is an example pre workout stack using effective ingredients and dosages:
- Citrulline Malate – 5 grams
- Beta-Alanine – 3 grams
- Caffeine Anhydrous – 250mg
- Betaine Anhydrous – 1.5 grams
- Alpha-GPC – 300mg
- Huperzine A – 100mcg
Taking a pre-workout with this clinical-dosed formulation will give you successful all-around benefits.
The citrulline malate, beta-alanine, and betaine provide performance enhancement. Caffeine, Alpha-GPC and Huperzine A supply mental focus and intensity.
Follow the timing and cycling recommendations to keep getting great muscle-building results from your pre workout supplementation.
Adding a pre workout to your regimen is one of the best things you can do to take your training and physique to the next level.
Using a properly formulated pre workout 20-30 minutes before you train will provide energy, strength, endurance, and muscle pumps to fuel better performance and muscle growth session after session.
Pay attention to the key ingredients and doses, follow the proper timing protocols, and cycle your chosen pre workout. Do this and you’ll keep shocking your muscles into newfound growth and strength PRs.
So grab a solid pre-workout supplement and get ready to build some serious muscle faster than ever before!
FAQs Frequently asked questions
What does pre-workout do to you?
A pre-workout supplement provides ingredients like caffeine, beta-alanine, and citrulline that enhance your energy, strength, endurance, and focus for an intense training session. This can boost your performance so you can lift more weight, train harder, and build muscle more effectively over time. It gives you an extra push.
Is protein powder a pre-workout?
No, protein powder is not a pre-workout. Protein powder contains protein from sources like whey or casein to help rebuild and repair your muscles after training. Pre-workout supplements provide energy, strength and endurance benefits before your workout. But taking protein and pre-workout together can further support your muscle growth.
Can teens take pre-workout?
Teens should use caution with pre-workouts, since these supplements often contain a lot of caffeine and stimulants. It’s best for those under 18 to consult a doctor before deciding if a pre-workout is suitable and safe. If so, they should start with a tiny dose and work up slowly while assessing tolerance.
Are pre-workouts safe?
When used properly according to label directions, pre-workouts are generally safe for healthy adults. However, some products push very high stimulant doses, so it’s important to moderate intake. Those with medical conditions should consult their doctor first. Staying adequately hydrated is also key.
Can pre-workout be healthy?
Yes, taking pre-workout as directed, avoiding excessive long-term use, and cycling off periods can make it a useful addition to an active, healthy lifestyle. But improper overuse at very high doses for too long can pose some health risks. As with any supplement, being an informed consumer is important.