If you are a regular consumer of pre-workout supplements/stimulants or simply curious about these energizing substances, this article will be provide guidance on what you should consider when it comes to shopping.  

Easily the most divisive supplement topic is that of pre-workouts,  chemically formulated products “guaranteed” to increase endurance, promote muscle synthesis, and improve focus and attention. While one side is very vocal about the benefits of pre-workouts, (proclaiming that natural limitations are pushed via these supplements), the other side criticizes the cost to benefit ratio and argue that energy boosting qualities can come from cheaper sources, such as a cup of coffee. 

As stated before, we at deals4delts.com firmly believe that one must establish  a solid foundation of good nutrition and adequate rest to reach their goals. With this mind, pre-workout supplements can be useful for reaching one’s ultimate physique. But before you get lost in colorful advertising hype and deceptive marketing tactics, here are 3 things you should look for in pre-workouts.  

1. Should contain these four three stimulants

Scanning the ingredient lists for these supplements will lead you to a plethora of chemical substances and various stimulants. In actuality, there are three stimulants that all pre-workout supplements should possess:

•  Arginine– Arginine (or L-Arginine) is a non-essential amino acid produced in the human body, but in small quantities. When ingested in larger amounts, arginine is converted into Nitric Oxide (NO), a chemical molecule that promotes blood flow throughout the body as well as reduces the onset of lactic acid production. During intense anaerobic exercise, the body accumulates waste in the form of lactic acid, causing muscle cramps and muscle fatigue. NO reduces this accumulation and, enabling one to exercise longer and harder.  

     A word of caution: there are several reports that suggest long-term usage of L-arginine leads to Oxidative Stress.

•  Beta alanine-Another non-essential amino acid, Beta alanine serves as the precursor to the buffering dipeptide Carnosine. During strenuous exercise, a person’s natural pH level drops, producing a mild acidic environment in the skeletal muscles. Carnosine delays this bio-chemical dip and enables you to push harder during your workout.
• Creatine-A supplement that we have explored in other articles, is often incorporated into pre-workout supplements. In a nutshell, it operates by donating a phosphate molecule to ATP (Adenosine Triphosphate), the main energy source for cells during muscle contraction. While the human body natural produces creatine in the form of creatine phosphate, it only exists in limited amounts and is demanded in higher quantities during intense exercise.

    A quick note: You can purchase creatine separately in various powders and pills.

I was planning to include caffeine, the king of all stimulants, but because you can find it in practically everything you eat (from coffee to soda to candy, etc.), I don’t view it as a necessity in pre-workout supplements. Only purchase supplements dense with caffeine if you know that you are regularly consuming low quantities of this stimulant.

2.Inspect For NSF/NSF related Certification

 The above is a headline for the consumer lauded pre-workout supplement Craze that came under fire in 2013 when it was discovered that it contained N,alpha-diethylphenylethylamine (N,a-DEPEA) , a chemical compound that is nearly identical to the drug methamphetamine.  More concerning, this substance has never been studied in human trials and its long term negative effects are unknown. (Click here for to read more about the incident)

 “We urge consumers to remain vigilant about the dietary supplement products they choose, especially since products including Craze and Detonate are available in stores and online, and encourage them to look for certification as a sign that the product has been tested and certified to be free of harmful levels of contaminants”.  

These are the words of Ed Wyszumiala, General Manager of NSF International Dietary Supplement Certification Program: an independent organization that examines supplements for containments and insures that the claims on the product label match the actual benefits.  The NSF also provides a certification program that regularly inspects supplements and insures that they are safe for the everyday consumer.

 At this link, you can search for pre-workout and other supplements certified by the NSF.  Check with the NSF and other related entities for the safety of pre-workout supplements.

3. Check out Scientific Reports That Have Examined that Pre-Workout Supplement(s)

As stated earlier, pre-workouts promote numerous claims including improved strength and muscular endurance. But besides supplement reviews, there is no real way to gage the validity of these statements. That’s where scientific investigations come into play. If there is a product that you are considering, check if there have been any 3^rd party scientific studies performed on it.

For example, the Department of Sports Fitness and Health at United States Sports Academy in 2012 investigated the pre-workout supplement MusclePharm Assault ^TM for its effect on “upper and lower body muscular endurance, aerobic and anaerobic capacity, and choice reaction time in recreationally-trained males”.  12 physically active males were selected for a 3 week trial involving three separate sessions. During the first session, the researchers determined the subjects’ baseline aerobic capacity, 1-rep max on the bench and leg press, and their reaction time.  In the second session, half the subjects were given Assault ^TM while others were given a placebo and both groups were asked to repeat the same tests. During the final session, those who received the placebo were given MP Assault ^TM and vice versa and again the tests were performed. 

 In the researchers’ own writing “The results suggest that the pre-workout supplement significantly improved muscular endurance and choice reaction time.” The test subjects significantly performed better during the trials when given Assault ^TM versus a placebo. (Click here to read the entire study)

Independent scientific reports of pre-workout supplements can be found at BioMed Central. Simply type in the name of the supplement and you will be directed to informative studies relating to it.

Bottom Line: If you are still interested in purchasing pre-workout supplements, use these strategies to find the most effective and unadulterated available on the market.  

 If there are any supplement & nutrition topics you want deals4delts to cover, let us know in the comments.