Pre-workouts are all the rage these days. Every fitness influencer seems to be promoting their favourite brand on the socials and you’ll find hundreds of options available at your local supplement store. The question is, are these supplements actually worth the money? If you’re umming and ahhing about whether pre-workout is right for you, keep reading. You’ll learn all about pre-workout, which ingredients to look out for, what sort of effect you can expect to feel and whether it’s worth including in your supplement regime.
What Is In Pre-Workout?
Pre-workouts are designed to boost your energy levels and enhance athletic performance. The individual ingredients will vary depending on which brand and type you go for. Some of them contain ridiculously high doses of stimulants and others have barely enough of anything at all. NZProtein pre-workout contains a well-dosed combination of caffeine, beta-alanine, amino acids, creatine and more. Unlike other brands, this formula has had a fair amount of thought and care put into it. One serving contains 150mg of caffeine because there is a plethora of evidence supporting the energy enhancing effects of this compound. Most of us already know that caffeine reduces drowsiness and fatigue but too much can cause anxiety and insomnia. 150mg is just enough to feel an ergogenic effect without keeping you awake all night. Those who aren’t very sensitive to caffeine can always double scoop if needed.
The next vital ingredient is beta-alanine. This guy is responsible for making your skin feel prickly; a sensation called paresthesia. NZProtein uses this ingredient because studies show it enables you to perform high intensity exercise for longer periods of time. Research shows that doses of around two grams are clinically effective. Each serving of NZProtein contains 2.5g of beta-alanine. Enough to feel something but not so much that you’ll be scratching your face off.
Other essential ingredients in NZProtein pre-workout are L-Citrulline, L-Arginine and L-Glutamine. These are all amino acids but they fulfil different roles in the body. Citrulline and Arginine improve blood flow and nitric oxide metabolism. Taking these compounds before training will give you a sweet muscle pump and your workouts will feel easier than usual. Glutamine on the other hand is useful for recovery. It helps the body repair itself after periods of high stress. The combination of these amino acids enables you to train hard and recover harder.
NZProtein pre-workout also includes 3000mg of creatine because it’s one of the most effective and well-researched compounds of all time. Countless studies show that regular supplementation of at least 3 grams or more improves strength and allows you to exercise at a higher intensity compared to placebo. Creatine does this by speeding up the rate at which your cells produce energy. Those doing short bouts of intense exercise like weightlifting, sprinting or HIIT will benefit the most from supplementation. When purchasing a pre-workout, you want to ensure that all of the ingredients included are necessary and appropriately dosed. You need enough of each one to feel an effect but not so much that you get nauseous and struggle to sleep at night.
What Will I Feel When I Take It?
NZProtein pre-workout is designed to make you feel on top of the world. Not only does it taste good, it should improve your mental focus and make you feel excited to train. The beta-alanine will cause a slight tingling sensation in your skin and the inclusion of amino acids like L-citrulline will result in better blood flow. Your muscles may feel engorged as if they have been pumped full of air. Exercises that usually challenge you won’t feel as difficult and you may be able to pump out a few extra reps of each one. Basically you should expect to feel energised, enthusiastic and strong. Once the workout is over, the amino acids in this product will assist with recovery. Although you might be a bit tender the following day, the muscle soreness won’t be as intense as it could have been. If your pre-workout supplement doesn’t cause you to feel these effects, either it doesn’t contain the right ingredients or is incorrectly dosed.
How & When To Take Pre-Workout
Although you might have seen people on social media dry scooping their pre-workout, this is not the recommended mode of delivery. Shaking it up with 250ml of water and drinking 30 minutes before training is a perfectly fine way to do it. Use less water if you like a strong, flavourful taste or more if you want it to last longer than a few sips. Larger individuals or those with a high caffeine tolerance may need more than ten grams but start with the recommended serving size and find the minimum effective dose. There is no point taking more if you can feel a difference with less. As with any supplement, always follow the instructions on the label and don’t go overboard. This is especially important for pre-workout. Some brands contain high doses of stimulants which can leave you feeling sick and jittery. Err on the side of caution and start with one scoop. You can always take more later if needed.
Can I Take Pre-Workout Everyday?
Consuming anything in excess is never a good idea but the dose makes the poison. All of the ingredients in NZProtein pre-workout come in reasonable quantities so it is possible to take on a daily basis if you wish. In saying this, it also depends on what else you consume that day. Don’t take pre-workout on top of multiple coffees and energy drinks. You will feel terrible and your quality of sleep will suffer (especially if you’re caffeine sensitive). The average adult should aim to consume less than 400mg of caffeine per day. So as long as you’re not having more than two additional coffees, it is perfectly fine to have a scoop of pre-workout every day. It’s also fine to save your pre-workout for days you really need an energy boost. This not only makes the product last longer, it also prevents you from becoming too reliant on stimulants to get your workouts done.
Conclusion
Unless you are caffeine sensitive, pre-workout is a perfectly fine supplement to add to your arsenal. Make sure to follow the dosage instructions and consume 30 minutes prior to training. You can expect to feel euphoric, energised and a little bit tingly. Taking it daily isn’t recommended but you also won’t die if you do. Give it a try for yourself and see what you think.
Written by Lauren Carruthers.