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Expert Guide: Pre-Workout Supplements

Pre-Workout Supplements: Learn How To Optimize Energy, Recovery & Results

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The Pre-Workout Supplements guide teaches you everything you need to know about all the different kinds of pre-workout supplements, including ingredients, benefits and timing!

This Guide Teaches You:

  • The benefits of proper pre-workout supplementation
  • What pre-workout supplements can benefit strength, muscle building, endurance and focus
  • How to identify key ingredients in pre-workout supplements based on your personal goals
  • The recommended dosage amounts of various pre-workout supplements
  • How to research and choose a pre-workout supplement that's right for you
  • How to use pre-workout supplements correctly, including cycling products

Introduction and Benefits

Welcome to the Expert Guide on pre-workout supplements. The aim of this guide is to teach you about the ingredients and products available that can help improve your workouts, and your results! We'll show you what ingredients can be beneficial to take pre-workout and the recommended dosage. You'll also learn how what to look for in the plethora of pre-workout products on the market.

Pre-workout supplementation is a rather new concept. It was not long ago that pre-workout supplementation was just starting to gain popularity. Luckily, in recent years much research has been done on the subject and many discoveries have been made that can benefit hard training lifters.The benefits of taking pre-workout supplements are numerous and can propel your workouts to new levels.

Pre-workout supplementation is designed to:

  • Improve performance
  • Increase strength
  • Increase endurance
  • Decrease muscle breakdown during training
  • Increase protein synthesis
  • Improve energy and focus
  • Improve nutrient delivery and assimilation
  • Increase metabolic rate (fat burning)
  • Create an optimal hormonal environment

Obviously, these improvement areas are beneficial to anyone, no matter what their training goals are. A well rounded approach to pre-workout supplementation can help you get the most out of your efforts in the gym. For anyone that is serious about training and results cannot afford to neglect this important area of nutrition.

Enter "The Zone"

We have all been there before. You know the feeling. You walk into the gym and you can just tell that this is not going to be a typical workout. You feel energized, ready for action, and seem to have a pump before you even touch a weight. As the workout gets started, you are warming up with weights that you usually use on working sets. There are simply not enough plates in the gym to meet your needs. You are in “The Zone”. As you finish your last set your skin feels like it can’t possibly stand any more stretching from the pump. Finally you leave the gym thinking “where did that come from, and how do I get that again?”

Those days of being in “The Zone” can sometimes be few and far between. Fortunately with proper pre workout supplementation you can make “The Zone” a frequent occurrence. The right pre-workout supplements can help improve every single aspect of training including, strength, energy, endurance, and focus. Different ingredients will improve various aspects of the training session.

Strength + Power

If getting stronger is your primary goal, then these are the ingredients you need to look for in a pre-workout supplement. These supplements can help improve your strength and power in the gym, meaning you keep progressing and lifting more weight.

Creatine Monohydrate

Creatine is one of the most popular supplements on the market. The reason for this is simple. It works. Creatine has the ability to maximize strength which will lead to new growth.

During training there are many processes that take place that allow you to continue a set. Adenosine Triphosphate, or ATP, is the only source of energy that can drive your muscles to contract. Unfortunately, muscle only stores enough ATP to support muscle contraction for a few seconds, therefore it must be replaced. Your body then replaces your ATP stores by breaking down creatine phosphate (CP) for more energy. This releases energy for fast replenishment of ATP, allowing the set to continue. If creatine stores are low then failure during the set will be reached sooner than if creatine stores were full.

This is where creatine supplementation benefits strength. Taking creatine before every workout will ensure that muscle creatine stores are topped off, allowing maximum weights for maximum reps on each set. If your goals are gaining muscle and strength, then make sure your pre-workout has creatine.

You can also take creatine by itself pre-workout. For best results take 5 grams of creatine monohydrate 30 minutes before every training session.

Taurine

Taurine is an amino acid found within the body that is produced from cysteine. Taurine is different from most other amino acids because it is not incorporated into proteins but is involved in a wide array of physiological process. These processes include control of muscle contractions, helping control fluid balance within the body, cell membrane structure, as well as antioxidant actions.

In terms of training performance there are several thoughts on how taurine may be beneficial. One hypothesis has to do with taurine’s role in modulating contractile function of skeletal muscle tissue. Although taurine’s exact role in muscle contraction is not fully understood one thing is clear, exercise causes a drop in muscle concentrations of taurine. For this reason it is theorized that taurine is essential to muscle contraction. If muscles do not contract efficiently then performance and strength will suffer. This is simply one of many different benefits of taurine.

To offset the drop in muscle taurine concentrations due to training, supplementing 1-2 grams of taurine 30 minutes before your workout is recommended.

Muscle Growth

Anyone that has ever lifted a weight has muscle growth as one of their goals. Weight training in and of itself will bring about muscle growth, but our goal is to optimize this effect. Luckily there are supplements that will enhance the muscle growth response from training and increase protein synthesis. Here is the list of recommended ingredients for muscle growth:

BCAAs

The 3 branched chain amino acids are leucine, isoleucine, and valine. It has long been know that taking BCAAs before training can reduce muscle tissue breakdown. This is because BCAAs are metabolized in the muscle tissue rather than the liver. This means that they can be broken down and used for quick energy when the body needs it. Supplementing with BCAAs before training will prevent your body from robbing needed aminos from your muscle tissue and it will take what is already in the blood stream.

Newer research is now showing that taking BCAAs before training can have a profound effect on your hormones. In a recent study, it was shown that when athletes were given BCAAs prior to training, post-workout testosterone levels remained elevated for several hours, whereas the control group noticed a significant drop in testosterone once training ceased. The same study also showed that the group consuming BCAAs had higher insulin levels as well. Insulin is an extremely anabolic hormone that also prevents muscle tissue from being broken down and used as energy.

One of the branched chain amino acids, leucine, has also been making waives due to new studies showing that is can actually influence gene expression through the mTOR pathway. The mTOR is located within the cells and is responsible for detecting an excess of amino acids. Recent tests have shown that when leucine is taken orally it interacts with the mechanism of mTOR, protein synthesis increases, and cell growth occurs. This newer research is really exciting and will have some big applications in the world of bodybuilding.

To take full advantage of all the benefits of BCAAs, 3-10 grams should be consumed immediately before (and/or during) your workout.

Whey Protein

Whey protein is most often thought of as a post training option and not usually considered a pre-training supplement. Whey is a high quality protein that contains high levels of BCAAs and is quickly digested. This rapid digestion is what makes it a great choice post workout. Taking whey post training will halt the catabolic (muscle wasting) effects of training as well as increase protein synthesis (muscle growth).

Even though whey protein is a great post workout choice, it has just as much if not more benefits when taken before training. Research has shown that ingesting whey protein before training can increase protein synthesis just as much as, and in some cases more than, ingesting whey protein after training. Also, the full spectrum of amino acids will raise insulin levels higher than simply consuming free form BCAAs. Higher insulin levels will further increase protein synthesis and mitigate muscle tissue breakdown during training.

For best results take 15-30 grams of whey protein immediately before training. This does not mean that you should forgo your post workout whey protein though. Ingesting whey both pre and post training can maximize protein synthesis.

High Glycemic Carbohydrates

High glycemic carbs are essentially carbohydrates that are digested quickly. Fast digesting carbs may not be considered a very glamorous supplement, but they can have a profound difference on muscle growth and performance.

To understand the importance of carbs, you must first know how your body uses different forms of energy during and in between sets. During training the body uses ATP to drive muscle contractions. After ATP stores are depleted your body turns to creatine phosphate (CP) for energy. Your body only stores enough CP for about 8-12 seconds of maximal effort.

At this point your body switches to glycolysis, this is when your body uses stored glycogen (carbohydrate stored within the muscle) and blood sugar to replace ATP stores. Your body repeats this process for every single set that you perform in the gym. Carbs come into play during glycolysis. Then, in between sets, muscle cells use the glycolytic pathway to restore ATP. This means that you can preserve muscle glycogen and stay strong throughout your workout by having carbs before training.

The primary reason for using fast digesting carbs as opposed to other carb sources is because of the effect it will have on insulin levels. High glycemic carbs cause a much greater insulin release than slow digesting carbs. Insulin may just be the most anabolic hormone in the body and it also has an antagonist relationship with cortisol. Cortisol is a muscle wasting hormone that typically spikes during every workout. Since insulin and cortisol are opposing hormones this means that when levels of one is high, levels of the other must be low. So by ingesting high glycemic carbs before training you will get the anabolic benefits and anti catabolic (muscle preserving) benefits of the hormone insulin.

Deciding how many carbs to consume before training depends on whether you are currently trying to lose fat or gain muscle at the moment. As a guideline it is best to consume between 20-60 grams of high glycemic carbs immediately before training.

Energy + Focus (Cognitive Enhancers)

Energy and focus are a huge advantage during any training session. When is the last time you witnessed someone yawning their way through their sets proclaim that they are having a great workout?! Great workouts are energy fueled and to the point. The days where you are really “on” you are not talking to friends or texting. You are focused on the task at hand. The ingredients below can help with both energy and focus.

Caffeine

Caffeine may just be the most popular performance enhancer on the planet since even those that do not train use caffeine on a daily basis.

Caffeine is a stimulant that acts upon the central nervous system in humans. It is also a metabolic stimulant since it increases the metabolism. Caffeine works as a metabolic stimulant by releasing fatty acids into the blood stream to be used as energy. This means that when caffeine is taken before training it works as an excellent fat burner.

From a muscle growth standpoint caffeine is a potent performance enhancer that increases wakefulness, creates faster and clearer flow of thought, increases focus, and better general body coordination. This leads to stronger lifts that will translate into muscular gains. Contrary to popular belief, moderate doses of caffeine are best for improving athletic performance. If doses of caffeine are too high then it can actually impair coordination and performance.

The amount of caffeine you consume pre-workout highly depends on your tolerance level. Most pre-workout products recommend you start off with a small serving to "access your tolerance" and work up from there. Caffeine can be used by itself, where most products contain dosages of around 200mg. Caffeine is in almost every pre-workout on the market (except stimulant-free products).

Caffeine’s effects do not start to work immediately, so it is best to consume your pre-workout containing caffeine around 30 minutes before training.

Tyrosine

Tyrosine is an amino acid that has many physiological roles. Many of the benefits of tyrosine seem to be because it acts as a precursor to neurotransmitters such as norepinpherine an dopamine and that taking tyrosine can accelerate catecholamine synthesis. Because of this tyrosine has been shown to modulate the effects of acute stress which can reduce effects of over training. Along with this it can increase concentration during times of stress on the body (such as a training session) and has even shown promise as a fat loss aid.

Since tyrosine has been shown to work on so many different levels it is an important part of any pre-training supplement plan. Take 500-1000 milligrams 30 minutes before training.

Endurance

Endurance during training has many different applications. Increasing endurance allows you to lift weights for more reps, train harder for longer, and pack on more muscle as a result. It doesn’t matter if you are distant runner or a bodybuilder, more endurance will be beneficial to your goals.

Beta-alanine

Beta-alanine is an amino acid that has the ability to increase levels of carnosine within muscle tissue. Carnosine is a dipeptide that is comprised of beta-alanine and histidine. Unfortunately carnosine cannot be ingested because it is rapidly hydorlyzed metabolized in blood plasma by the enzyme carnosinase. However, ingestion of beta-alanine will lead to it being transported to muscle tissue where it is resythesized with histidine as carnosine.

Carnosine increases endurance through anti-oxidant properties as well as acting through physio-chemical buffering capabilities. As an anti-oxidant carnosine may be able to offset some of the oxidative stress that is associated with fatigue. Training generally brings about a drop in PH which causes fatigue. Carnosine can act as a buffering agent which delays this drop in PH and delaying neuromuscular fatigue, allowing activity to continue. This translates into more reps with a given weight.

Beta-alanine is best taken 30 minutes before training with a 2-2.5 gram dose followed by a second dose later in the day. On a side note, beta-alanine can cause a tingling sensation on the skin. This is normal and nothing to worry about. Most good pre-workout products will contain beta-alanine.

Citrulline Malate

Citrulline is an amino acid that is not built into protein during protein synthesis. In this regard it is similar to taurine. It supports the body in optimizing blood flow and can be converted to the amino acid arginine. Citrulline is often paired with malate which is a TCA cycle intermediate. The TCA cycle is a major producer of aerobic energy within the mitochondria of cells.

Studies have shown that citrulline malate can reduce the sensation of fatigue as well as increase ATP production. Others studies have also shown that citrulline can also have a protective effect against blood acidity. This can delay fatigue during high intensity training. Perhaps citrulline malates greatest benefit comes from it ability to remove endotoxins that are produced during training. Endotoxins such as lactic acid can cause fatigue during training. Citrulline malate has been shown to be effective at aiding in removing these endotoxins.

Recommended dosage is 3-6 grams of citrulline malate immediately before or during training for best results. Some pre-workout products contain citrulline malate, and it is also found in some intra-workout products.

Anti-Oxidants (Muscle Protectors)

Many people have heard of antioxidants but very few actually know what they are and what their function is. Antioxidants benefit the human body by neutralizing free radicals. When oxygen interacts with certain molecules it can form atoms or groups of atoms called free radicals. Free radicals cause damage when they react with important cellular components such as DNA, or the cell membrane. When this happens it can cause cells to die. This includes muscle cells.

Antioxidants are molecules that can interact with free radicals and effectively neutralize them before they can cause damage to cells. Exercising naturally increases oxidative stress which leads to increased production of free radicals. This means that it is even more important to ingest antioxidants around your training.

Vitamin E

Vitamin E is the most potent lipid-soluble antioxidant in human plasma and tissues. Vitamin E is an excellent anti-oxidant choice because in addition to it’s own activity, it is able to influence the activity of other anti-oxidants. Recent studies have shown that that glutathione and ascorbic acid are not able exert their full anti-oxidant benefits without adequate levels of vitamin E. This makes vitamin E an excellent choice as a pre-workout anti-oxidant.

100-400 IU’s of Vitamin E should be taken 30 minutes before training.

Alpha Lipoic Acid

Alpha lipoic acid works to benefit training and muscle growth in multiple ways. Not only is alpha lipoic acid an extremely powerful antioxidant, it can exert some similar effects as the hormone insulin. As an antioxidant, alpha lipoic acid can protect red blood cells from damage by free radicals. As an “insulin mimicker” it has been shown to increase glucose uptake by muscle cells and actually decrease glucose uptake by fat cells. This means more muscle and less fat. This is obviously a very good thing for anyone looking to build muscle and minimize fat.

200-400 milligrams of alpha lipoic acid should be consumed 30 minutes before training.

N-Acetyl-Cysteine (NAC)

N-acetyl-cysteine (NAC) is the N-acetyl derivative of the nonessential amino acid cysteine. NAC can protect the liver from toxic substances. This is mainly due to NAC’s strong antioxidant abilities and it’s ability to raise levels of another powerful antioxidant, glutathione.

Recent studies have also shown that NAC has promise in its ability to delay fatigue. NAC was shown to delay fatigue by improving potassium regulation and attenuating the decline of activity of the sodium potassium pump during training. The sodium potassium pump controls transport of sodium and potassium across the cell membrane. This process is vital to the functionality of the cell. When cells are functioning properly this leads to more efficiency and stronger lifts.

NAC is an antioxidant that works on many levels. Take 300-600 milligrams 30 minutes before training.

Using Pre-Workout Supplements

Cycle Your Pre-Workout

As with most supplements, it is important to cycle pre-workout supplements. Many supplements should be cycled from time to time to keep your body from adapting to them. By cycling it ensures that your body will remain sensitive to the ingredients. For example, if creatine is not cycled, creatine transporters in your body will downregulate. This means you will keep taking it but it will essentially be wasted because the body no longer has the ability to transport creatine to the muscle cells.

Caffeine is another example of a supplement that should be cycled. Sensitivity to caffeine will decrease over time with use. This is seen by someone who used to need only a cup of coffee to stay alert but over time it take a whole pot just to exert the same effect. Plus persistent caffeine intake will lead to lowered adrenal function. This can be avoided by simply cycling products.

The best way to way to cycle pre-workout products is to use consistently for 6-8 weeks followed by 2-3 weeks off. Then simply repeat. You will find that when you come back to the supplements they will feel like they have been supercharged.

Occasionally cycling off of pre-workout supplements will allow your body to re-sensitize itself to the ingredients and make them much more effective once intake is resumed. Just like the same training routine and diet cannot be followed forever, the same holds true for supplementation as well.

Many users also find that cycling the products they use works very well. Using a different product every time you buy a pre-workout can have the same effect as taking a 2-3 week break. If you decide to do this, remember that it's always a good idea to have a break from stimulants all together.

Choosing A Pre-Workout Supplement

Choosing pre-workout supplement should be based on you individual goals and budget. There are literally hundreds of products available, but there are ways to find the best products easily. Use the knowledge you have just gained from the information above to work out what product is right for you. And in addition to studying the label of the product, it's recommended you do some research on the results that others have had with the product. Here are some tips on choosing a pre-workout product that's right for you.

Read Product Reviews

Reviews are one of the best ways to get un-biased data about a product from people who have actually tried it. You should always read the supplement reviews before trying a new product. Look for reviews that come from experienced lifters and give the most comprehensive information about the product and the experience.

Top Seller Information

Looking at top seller information is also another important step when researching a new product. If a product is one of the top sellers in the category, there's a good chance that it's popular and has good reviews. Look for products that are in the top sellers for a long period of time. This is a good indication that people are repeat-buying the product and it's not based on marketing by the manufacturer.

Cost + Servings Per Container

When assessing the cost of a product and comparing with others, always look at the cost per serving. That's the best indicator of the cost of a product. Count the number of workouts you do per week, and calculate how long the product will last. Keep in mind you do not need to take most pre-workout products on non-training days.

Pre-Workout FAQ

Should I take my pre workout product with food?

Most pre-workout supplements should be taken on an empty stomach. If your product contains caffeine and you happen to be sensitive to caffeine, it effects can be minimized by consuming it with a small snack.

Can I combine pre workout products?

Even  though it is fine to combine the ingredients that go into a pre-workout supplement it is never a good idea to take multiple products at the same time. The main reason for this is due to caffeine and other stimulants. When combining caffeine containing products you run the risk of taking too much. Likewise, you should never consume a caffeine containing pre-workout supplement with coffee or any sort of energy drink.

If I am trying to to lose fat should I still take a pre workout product?

Yes, pre-workout products will not hinder fat loss in any way. In fact, many of the ingredients will help speed up the metabolic rate and enhance fat utilization. Also, often while dieting to lose fat energy levels can run low. This makes a pre-workout product an excellent choice to keep intensity levels high while in the gym.

Should I take my pre workout product on my off days?

There is really no need to take pre-workout supplements on non training days. The purpose of pre-workout products are to improve your training session as well as the anabolic effect of your workout. Since there is no training session to enhance there is no need for the supplement Also, if the product you are taking contains caffeine then having a few days off per week will ensure that you remain sensitive to its effects. So simply save the pre-training products for your training days.

If I train at night should I still take a pre workout supplement?

Yes, but if you go to sleep shortly after your workout then it is best to look for a supplement that is caffeine free. This way you will get all the anabolic benefits from the other supplements but will not have any issues with getting to sleep.

Should I still have a protein shake after my workout even though I am taking a pre workout supplement?

Yes, post workout nutrition should still remain the same. Nutrition and supplementation is important for both before and after training. These serve to bookend your training and make for faster recovery from training and enhancing protein synthesis as much as possible.

Staying In The Zone

It is time to set yourself apart. You now have the knowledge to take your supplement regimen to the next level. Too often people sleep walk through their training sessions just going though the motions. Starting every training session with effective supplementation will get your workout headed toward “The Zone” every time. Put this info to good use and you may want to set up a meeting with the owner of your local gym. Tell him he is going to need more plates.

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Comments (62)

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Mohammed
Posted Wed, 03/14/2012 - 06:13

Thank you for sharing information, its really helpful :)

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sum G
Posted Thu, 04/26/2012 - 17:05

hey, is there any "all in one" supplement that has all these nutrients and vitamins? I really want one. Or can somebody tell me what concoction I should make before my workouts? I want to keep my muscles healthy and looking great. right now i'm just getting into training again.. mostly cardio before I lift. I need to tighten up. I'm looking for any tips on supplementation besides drinking whey shakes and cleaning up my diet (which i've done).

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m connor
Posted Sat, 10/06/2012 - 05:05

Yea google nos blast... dolphin fitness do it... there is a caffein free version too but only tried caffeinated one which is good... very good. Ive stopped using it though as im having a break.. and also im concerned about insulin levels...and rethinking... i do not think i agree with the authors comments re increasing insulin pre workout... to me i want insuline levels as low as possible... so some of the pre workout stuff i wont take.

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bryar
Posted Fri, 02/07/2014 - 01:17

You need insulin to build muscle.

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Dave O
Posted Thu, 04/26/2012 - 17:08

Should you cycle off Protein supplements too?

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Rob
Posted Fri, 05/04/2012 - 21:40

No, consuming whey or casein protein is the same as eating meat, eggs, fish, or any other source of protein. It is a macronutrient and not a stimulant so the body does not decrease effects with use. Actually, protein "supplements" should really be considered food and not a supplement since its a macronutrient and is what makes up milk and other dairy products, would you cycle milk? no

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Vladimir
Posted Thu, 04/26/2012 - 17:37

Thank you for all the useful information!

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Rnick
Posted Fri, 04/27/2012 - 00:22

I've been taking pre-workout supplement like jack3d for months now should I have 2-3 weeks off of it even though there's nothing like that says on the directions?

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Taylor
Posted Fri, 11/02/2012 - 17:03

i would suggest getting off jack3d.there are much better pre-workouts that you can take that won't be so harmful to your body.it restricts blood flow,once i heard that i knew id never get it

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Raphaël
Posted Mon, 03/25/2013 - 23:44

And in what ways doest it restricts blood flow? since the ingredients used in Jack3d are supposed to increase blood flow..

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david parrish
Posted Tue, 06/12/2012 - 07:14

great reading your detailed advisory on when to take supplements and for what purpose. I've been experimenting since the early 80's and really enjoy the experimental fun of it-particularly when successes are pronounced. The one big question I have for you is since many of the pre-work out supplements clearly are taken in the same time frame (I usually aim for 30 to 45 min prior to workout. I did read from Colgan institute that carbs should be taken as long as 3 hours before. what do you think about that long before workout?) BUT here's my very important question: I am really excited about using Acetyl L Carnitine with Alpha Lipoic Acid before workout, but read somewhere else that taking other aminos, like BCAA's will interfere with absorption and basically negate desired effect of Acetyl Carnitine. If this is true, how do you schedule taking BCAA, Glutamine and other free form aminos and still get the most out of Acetyl L Carnitine.
would really appreciate your expertise on this matter.
also, over the years I have come to love DMG and Octocosonol and Glutamine as incredibly effective ergogenic and mood elevating supplements.
again, would really appreciate your opinion.
one more thing. I always thought NAC was a post workout recovery supplement which I found to be profoundly effective in recovery. almost felt like I never worked out to begin with.
now I'm reading it is also extremely beneficial in pre workout too.
sorry for the long comment, but I'm a bodysurfer and consider supplements as life or death,...or at least saves me an extra 30 minutes of sprinting out of a current without folding.
thanx man, outstanding info.
David

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david parrish
Posted Sun, 08/12/2012 - 02:57

I keep going back trying to commit your expert directions to memory and have this to report. I wake up pre-dawn and immediately take Acetyl Carnitine with Alpha lipoic acid to get them in on an empty stomach without interference from other free form amino to come. then I make some coffee and do some light "test" stretching, ...have my coffee and then wait at least the 30 minute period you recommend before taking the rest of my pre workout mix: DMG, Octocosonol, BCAA with Glutamine formula (called Nitro Max from Annabol Naturals, Highly recommend this company for certain products, the Nitro Max formula is outstanding) then Inosine, NAC and wash it all down with a nice cup of Carbo mix (usually this is for a two hour hilly hike or a two hour bodysurfing session in current) and hit it. RESULTS: your advice on separating the Acetyl Carnitine/Alpha lipoic from the other free forms works like a charm. I actually get a distinct cognitive focused buzz before I even get to my one and a half cups of Itallian Roast,...and by the time I take everything else, I'm so primed but not too jacked. very stoked buy not wired which is the whole idea, to feel good and get the most.
long story short, my hiking and swimming performance have doubled in three months...
and using the Nitro Max, NAC post workout really makes me want feel up for the next workout. almost forgot, throw in a mulit vitamin, Omega 3 6 9 1:1 ratios and BOOM.
thanx man, for the great direction.
my endurance is continuing to elevate and interval training is now in the picture. love to sprint and for this the Carnitine, Inosine, and escpecially the DMG and OCTO are dynamite.
but the whole synergy you explain is invaluable.
and the I eat breakfast. nice.

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sahil
Posted Fri, 08/03/2012 - 11:58

vry nice guide..I'm new to workouts..just started 2 months back..m hvin whey protein as post workout..and wanna start pre-workout supplement..my goal is increase my endurance with good pumps..can anyone guide me through choosing the best pre-workout?..looking forward for your worthy replies..thanks!!

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Peter Mikkelsen
Posted Wed, 08/15/2012 - 09:02

for what reason are you not using:
Arginine Alpha Ketoglutarate ?

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Connor
Posted Thu, 08/23/2012 - 21:08

I have always been confused with the adivce of taking protein (whey) before you workout, and taking a pre work out supplement. Your supposed to take pre workout supps like C4,jack3d,pump fuel... on an empty stomach. But I have been reading that even more important is taking a protein shake before and after you workout. So are you supposed to wait for an empty stomach to take you pre-workout concoction and then take a protein shake after, and then immediately hit the gym. Or just choose one or the other, a protein shake or the pre work out.

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Joey
Posted Thu, 08/30/2012 - 10:48

Hey Connor,

A scoop oh whey won't be much more than 100 calories. It won't do much if anything to diminish the effects of a pre-workout.

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christopher
Posted Wed, 02/27/2013 - 03:19

take the whey about 60-90 minutes before your workout then your pwo at the prescribed time stated on the bottle or jug or whatever yours comes in. The idea is that you start the recovery process before the workout that way when you are done working out your muscles are already full of aminos making recovery more effective.

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Ed O
Posted Thu, 08/30/2012 - 04:24

I would really like to take a pre workout supplement but everything Intake sends me to the bathroom to take a dump, then my rump is sore. Let me mention that I do not have a sensitive stomach. I have taken no explode, jak3d, and black. Thanks Ed

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P.S.
Posted Thu, 08/07/2014 - 16:02

Take papaya extract. I prefer the chewable from gnc. Will eliminate the bloating and the emergency trips to the bathroom. This really does work. Only way I could stay on the pre workouts.

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victor quah
Posted Fri, 09/07/2012 - 03:30

What if i only take pre-workout ? does it really slow down my muscle growth ? or less effect ?

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Jd
Posted Thu, 10/11/2012 - 21:29

Any suggestions for a preworkout for my wife, usually we take the same and workout together but aare there any differences we should be considering when getting a preworkout for HER? She is not a treadmill girl, she works out w me but modifies some things..she goes heavy and actually busts her ass so she burns it off I know she wont take something then feel sick from not working it off..

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Habenom
Posted Wed, 10/17/2012 - 01:43

I go to the gym in the morning and im not sure which pre-workout supplement I should take? can anyone advise me on this? Is Jack 3D a good pre-workout supplement?

Just FYI: i'm trying to gain Lean Muscle

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Joey's picture
Joey
Posted Fri, 10/19/2012 - 11:42

A pre-workout that works best for me may not be best for you. It may take a lot of trial and error to find which one you'd prefer. Go with a reputable brand and read all the available product reviews.

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Habenom
Posted Fri, 10/19/2012 - 12:33

Thank you very much for the advice Joey!

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Hass
Posted Sat, 11/03/2012 - 08:04

What I take and have gone through 3 packages is nitraflex hypermia testosterone enhancer. This basically is a preworkout that aims to enhance testosterone development and gives you a pump. There is only one flavour which is green apple and If you don't like the taste then suck it up not everything that does the job is exactly tasty. Take one scoop and no more per serving. Wait 30 minutes for it to get into your bloodstream and go nuts. Being a person with relativity to anabolic steroids I can safely say this particular product is worth a shot and delivers impressive results.

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Jesse villarreal
Posted Mon, 11/19/2012 - 04:56

Out of all the amino acids bcass ext, how do you know what all ones you cab take together? I take a pre workout shake and I take L Arginine, what if I want to take something for strength and endurance like Betta Alanine and bcass, what I'm asking is what all supplements can you mix together. I'm 5"6 175 and would like to lose 10 more pounds but add muscle and strength. I work nights so have to lift in the morning were it is a constant battle to stay motivated and get going. Help!!

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Joey's picture
Joey
Posted Mon, 11/19/2012 - 14:52

I highly recommend beta alanine. It can be used alongside your BCAAs and l-arginine. Just stick to the recommended dosages. Many good pre-workout supplements will have these ingredients combined at good dosages.

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Jeremy S
Posted Mon, 12/03/2012 - 14:50

This article was extremely informative but remained general enough at the same time making it easy for anybody to understand. I am writing a paper on the subject of workout supplements and found the outline to be smooth and well-organized making it easy for me to outline pertanent details.

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Dawn Sylvester
Posted Tue, 10/08/2013 - 10:43

I agree 100% with Jeremy. I have written many articles on pre and post workout remedies for faster recovery.

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Joe
Posted Thu, 12/20/2012 - 15:34

You should avoid high glycemic index carbs like the plague before a workout, particularly within the 45 minute window. Ingesting high GI carbs has a good chance of causing hypoglycemia/hyperinsulinemia and decreasing availability of blood sugar during a workout.

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ben
Posted Sat, 12/29/2012 - 16:18

Is it better to take Creatine before a workout instead of post workout? I thought people usually took it afterward. Can it be taken both pre and post?

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Shaun Hannon
Posted Tue, 01/08/2013 - 08:05

I workout first thing in the morning. I take a a pre-workout N2KTS, any pros or cons on this. I also take a scoop of protein powder with it. After working out I take a scoop on BCAA and another scoop of protein. Thanks!!

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Joshua Rodriguez
Posted Wed, 01/23/2013 - 17:11

i wanted to know if i can take vitamins with my supplements because i have to take 2 vitamin pills daily so i want to know if its safe.

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mnsjason
Posted Wed, 01/23/2013 - 17:14

I personally take a multivitamin three times a day in addition to other supplements. Make sure to drink plenty of water.

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Joshua
Posted Wed, 01/23/2013 - 18:38

wow thanks man! and me and my buddy are thinkin about takin growth tablets just to see if they work so is there any restiction on what kind of pills ir tablets we can take??

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mnsjason
Posted Thu, 01/24/2013 - 19:39

Generally speaking, you'll want to look for overlapping ingredients in the product you're considering versus the products you're currently taking. If there is some overlap, you may want to consider an alternative. Also, make sure to read the warning labels on all of your supplements, as they usually include specific substances to stay away from.

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Randi
Posted Sat, 02/16/2013 - 01:00

This was very helpful for my research on supplements. Thanks!

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Sophal
Posted Mon, 02/18/2013 - 21:07

I'm using a protein isolate, is that the same as whey protein, (effectiveness wise) if so, should I take it before my workout with a preworkout supplement, or just take the protein isolate as my preworkout supplement?

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mnsjason
Posted Thu, 02/21/2013 - 17:47

Whey protein is a blanket term for whey isolate, hydrolized whey, and whey concentrate. Isolate is typically what you would choose for a post workout shake, as it's quickly digested. Hydrolized whey is designed to be even more quickly digested, but typically costs a little more. Whey concentrate contains a bit more fat and carbohydrate than isolate or hydrolized, and typically costs a bit less. It's still perfectly fine to use as a post workout shake.

I wouldn't include protein with your preworkout, as many are most effective on an empty stomach. I personally opt for BCAA's instead of protein, and I drink them during my workout.

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courage
Posted Sun, 03/03/2013 - 01:32

Thanks for the info,am a Nigerian and within my locality most pharmacy don't sell supplements,now am back to training fully.how do I go about my trianing and I need supplement so dearly,am three weeks old into intensive training yet my result is not impressive.well as of vitamins,like vit E,C,A calcium & magnesium are what I use for now,I need proteins.or any alternative for proteins?fish oils,can one make use of cod liver oil?

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courage
Posted Sun, 03/03/2013 - 01:50

Thanks for the info,am a Nigerian and within my locality most pharmacy don't sell supplements,now am back to training fully.how do I go about my trianing and I need supplement so dearly,am three weeks old into intensive training yet my result is not impressive.well as of vitamins,like vit E,C,A calcium & magnesium are what I use for now,I need proteins.or any alternative for proteins?fish oils,can one make use of cod liver oil?

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Cl92
Posted Mon, 03/04/2013 - 19:57

What if you took your pre supplements , amino acids and fat burners for months and are trying to get off them ?? I've noticed bloating and feel like I've gained. Is that normal!?

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Unique
Posted Thu, 03/14/2013 - 18:12

This article was extremely helpful. All my questions have been answer. Great, great.
Thank you :)

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alex
Posted Sat, 03/23/2013 - 05:59

how should i take a prewourkout suppl , amino bcaa 6000 and whey protein a day?

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Jean
Posted Tue, 03/26/2013 - 09:45

thanks for the info. I'm looking for a fat burner to take but not to sure what to take because of ingredients.I always hear that some fat burners pop up positive when you do a drug test.

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sonukumar
Posted Sat, 04/27/2013 - 02:42

Pre Workout Supplements are the best for the person who works very hard as well as take excessive this is very beneficial but I would like to suggest you should take this supplement by the doctor's advice

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raj
Posted Wed, 05/01/2013 - 05:22

hi...I hav just started building body... pls name some good pre workout products which can both increase the stamina and build muscle at faster rate....

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mnsjason
Posted Wed, 05/01/2013 - 17:34

Check out the Pre Workout category in the store. You can sort by top sellers, and also view customer reviews. It's a matter of personal preference to an extent.

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Hilton
Posted Fri, 05/24/2013 - 15:19

Great information, many thanks for sharing

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Mauricio Reyes
Posted Sat, 06/01/2013 - 21:42

I train triathlon, is it a good idea to take pre workoutmsupplements before my training?

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