It’s no secret that pre-workout has become of the most popular supplements in recent years. Most people who have consumed a cup of coffee prior to a gym session have experienced that extra boost in performance hence our question, is there any increase in training performance when caffeine is combined with other ingredient? The answer, YES!
The use of multi-ingredient pre-workout supplements instead of caffeine-based supplements has attracted the fitness community due to its ability to provide an instant, longer lasting, energy boost allowing you to crush your workout!
What is Multi Ingredient Pre-workout?
Although ingredients will different from product to product you can expect that multi-ingredient pre workout supplements will contain caffeine, creatine, beta-alanine, amino acids, L-arginine, L-citrulline, ashwagandha, Alpha GPC and L-Tyrosine. The fusing of these ingredients or even a few mixed together, can have a positive impact on acute exercise performance and training adaptations by increasing blow flow, endurance, muscle recovery and mental clarity, when compared to single ingredient ‘pre workouts’ alone.
Are pre-workout supplements supported by science?
In a recent study it was found that the ingestion of pre workout led to increased improvements in anaerobic performance and power values in comparison to the group who did not use a pre workout stimulant.
Similarly, another study indicated that the ingestion of a multi-ingredient pre-workout prior to physical exercise was effective in improving resistance and high–intensity performance.
Are caffeine stimulants supported by science?
A test was undertaken on mean peak torque (rotation) of muscle extensors and flexors during isokinetic strength training. Participants supplemented with caffeine resulting in a 13% and 20% increase of muscle extensor and flexor torque strength, therefore seeing improved overall force production.
It is not only athletes who consume pre-workout as a recent study found recreational participants who consumed multi-ingredient pre workout were better able to prolong reaction time after exercise compared to the placebo group.
Caffeine has been shown from multiple studies to reduce your rate of perceived exertion during a workout.
How much Pre-workout Should I Have?
The recommended dosage of pre workout is one to two servings per day, which translates to 1-2 scoops. This is based upon the caffeine guidelines of not exceeding 400mg per day.
If you’re looking to enhance your overall performance in the gym, our Athletic Sport experts recommend a pre-workout supplement before training. With multiple different flavours as well as a powder and new can version, Athletic Sport are bound to have the perfect pre-workout for you!
Check out the articles below in the reference list for more information regarding multi-ingredient pre workout supplements and their effects on training performance.