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Brass EP. Supplemental carnitine and exercise. Am J Clin Nutr. 2000 Aug;72(2 Suppl):618S-23S. doi: 10.1093/ajcn/72.2.618S. PMID: 10919968. The effects that some of the ingredients may have can vary from person to person, so it may be worth experimenting with the timing of taking your supplement to work out when it’s best for you. In another study, pre-workout containing citrulline was found to give cyclists a 12% longer ride before hitting exhaustion. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., …& Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Not all pre-workout ingredients are useful, while others might be surprisingly beneficial. Here’s a rundown of the ingredients that you’ll usually find and actually want in your pre-workout. KOS only makes this in one flavor, though — Electric Boostberry (blue raspberry). We should also note that the ingredients are in a proprietary blend, so we don’t precisely know how much of each of them is included in the formula. The Gold Standard Pre-Workout Shot will help you reach the pinnacle of your game, crush your next set, get that last rep, and achieve some true gains. Whatever your goals, accomplish them all with the pre-workout from the most trusted brand in sports nutrition. Recommended Use Flavors:Strawberry Lemonade, Sour Grape, Fruit Punch, Sour Peach, Blue Raspberry, Green Apple, Orange, Tropical PunchImproved performance: Research published in the Journal of the International Society of Sports Nutrition concluded that pre-workout supplements "have promise as an ergogenic aid for active individuals." Or, in other words, they enhance the performance of people who already exhaust the gym. Schoenfeld, Brad J. PhD, CSCS, CSPS, NSCA-CPT1; Contreras, Bret MA2. The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations. Strength and Conditioning Journal 36(3):p 21-25, June 2014. | DOI: 10.1097/SSC.0000000000000021 Caffeine is one of the most common ingredients found in pre-workout shakes, which has been shown to provide benefits such as improvements in muscle power and endurance, without increasing how hard the activity feels (the rate of perceived exertion). 3,4 In other words, you’re able to accomplish more in your workout without feeling like you’re pushing yourself harder.
In lieu of stimulants, the formulationof this non-stim pre-workout combines high-quality sports performance ingredients with antioxidant-rich natural additions. These worked well together to give our testers good pumps during their workouts. The blood flow ingredients took a bit longer to feel, so you might want to take this earlier before hitting the gym than other stimulant-based pre-workouts. During testing, we did notice that this product doesn’t mix very well — there were floaties in the water even after some hardcore shaking. It’s not a huge issue, but if floating bits are a deal-breaker for you, you may want to try a different pre. Also, our tester wasn’t a fan of the taste, noting that it’s slightly bitter.Pekkinen, J., Olli, K., Huotari, A., Tiihonen, K., Keski-Rahkonen, P., Lehtonen, M., Auriola, S., Kolehmainen, M., Mykkänen, H., Poutanen, K., & Hanhineva, K. (2013). Betaine supplementation causes increase in carnitine metabolites in the muscle and liver of mice fed a high-fat diet as studied by nontargeted LC-MS metabolomics approach. Molecular nutrition & food research, 57(11), 1959–1968. https://doi.org/10.1002/mnfr.201300142 You may also want a pre workout without any sweeteners or flavourings, and so a capsule-form product may be best in that case.
Citrulline works to help increase the nitric oxide available for use to expand blood vessels and improve blood flow, while betaine may enhance muscular endurance. This is a winning combination for some gnarly muscle pumps. ( 8) This held true for our tester, who reported noticeable pumps and improved focus and workout mindset.
Let’s talk a bit more about those ingredients and what the research says in regard to each of them. Caffeine
Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry. 2017 May 26;8:80. doi: 10.3389/fpsyt.2017.00080. PMID: 28603504; PMCID: PMC5445139. Our testers tried the blue raspberry flavor and were impressed, noting it wasn’t too sweet, Plus, the powder mixes really well, which is ideal when you’re sipping your preworkout from a shaker bottle.You don’t need to be bouncing off the walls to have an effective workout. Plenty of gymgoers prefer a non-stimulant pre-workoutthat won’t cause unwanted jitters or a crash. Creatine Monohydrate: A popular supplement among gym-goers, creatine is included in many pre-workouts due to its potential to increase muscle power and performance during training.
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