Supplements: The Pre work out supplement

The pre work out complex-What you need to know

The goal of consuming a pre workout supplement is to optimize your internal natural physiology for a vigorous workout.  This entails gearing up the nervous system as well as readying the cardiovascular system for high intensity training.

I have spend a reasonable amount of time researching out the best pre workout.  Currently, my pre work out of choice is by Transparent Labs and is name preserves bulk.  Transparent labs actually has three main pre work out formulas that vary slightly.  The other two are pre series stim free (which contains no stimulants) and pre series lean (contains other ingredients to aid in fat burning).

I'm going to focus on what you need in a pre work out and how the pre series bulk from Transparent lab meets that need.

I'm data driven, and so if the ingredient hasn't been studied in human trials and shown to have benefit, there is little reason to spend your money on it.  The following ingredients have been show to have positive effects in human trials to improve exercise capacity or performance.

1.  CITRULLINE:  As one of the most common pre workout ingredients, citrulline, an amino acid (often interchangeable with L-arginine), is effective in stimulating nitric oxide production and improving muscular endurance.

As it relates to muscular endurance, one citrulline malate study states, “…Citrulline malate might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post exercise muscle soreness.” Clinically effective doses of citrulline have been shown to be between 6 and 8 grams per day.  

• Pre series Bulk-Citrullline 6 G per serving 

2. BETA ALANINE: As a naturally occurring amino acid, research shows that pre workout supplements with beta-alanine provide a trove of benefits.One beta-alanine study states that, “Chronic BA (beta-alanine) supplementation may further enhance HIIT (high intensity interval training), improving endurance performance and lean body mass”.Further studies support that beta-alanine supplementation can help to minimize workout-induced fatigue and even increase lean mass.A collaboration of 23 exercise tests including supplementation with beta-alanine found clinical dosages to range between 2.6 and 6.4 grams per day.
From bodybuilding.com-several benefits supported by actual scientific studies include:

1. Boosts explosive muscular strength and power output.
2. Increases muscle mass.
3. Boosts muscular anaerobic endurance.
4. Increases aerobic endurance.
5. Increases exercise capacity so you can train harder and longer.

It's important to understand that beta alanine is naturally found in protein rich foods such as chicken, beef, pork, etc.  It comes part of a dipeptide found in meat such as carnosine.  In fact, the goal of supplementation with Beta Alanine is to boost intracellular carnosine levels in order to decrease the acidic environment resulting from a vigorous workout.  It has become evident that currently a great way to boost intracellular carnosine levels is with beta alanine supplementation. 

• Pre series Bulk-Beta Alanine 4 G per serving.

3. Branched Chain Amino Acids (BCAA): 

• Improving performance-There has been several studies that indicate that indeed exercise performance is improved in those consuming supplemental BCAA (Valine, Leucine, and Isoleucine).  However, other studies have not been able to demonstrate this.  In all likelihood the performance enhancement benefit from BCAAs is probably small taking all of the studies together.

• Reducing muscle breakdown/Enhanced recovery-Several studies have demonstrated that individuals supplementing with BCAAs do indeed suffer less delayed muscle soreness after heavy weightlifting compared to those who are not.  A 2006 study concluded that the intake of BCAA may promote an anabolic hormone profile (causing muscle repair after workouts) while also decreasing the likelihood of training-induced muscle damage.

BCAAs are obtained naturally through meat, dairy and legumes. In fact, a balanced diet  likely contain enough BCAAs that supplementation may not be necessary even in an individual with an intense exercise regimen.  BCAA were consumed as a 5 G load prior to squats in the trial that showed that BCAA decrease muscle soreness after exercise. This could serve as an indicator as a reasonable amount to supplement.  Certainly no more than this is required in someone with a balanced diet.

• Preseries Bulk-BCAAs 4 G per serving 

4. BETAINE (TMG):  A compound typically found in plants (like beets) has been confirmed by multiple studies to support benefits like increased strength, improved muscle endurance, and increases in the human growth hormone IGF-1.  One betaine study specifically states that, “…Betaine supplementation results in a moderate increase in total repetitions and volume load in the bench press exercise, without favorably impacting other performance measures.”    These same studies also indicate clinically effective dosages to be between 1.25 and 2.5 grams per day.  It has also been used as a supplement in animal feeds for decades, in order to make pigs, chickens, and salmon healthier and more resilient. It has also been used as a supplement in animal feeds for decades, in order to make pigs, chickens, and salmon healthier and more resilient.  One of the first studies to look into betaine's performance-supporting effects was done in my old lab at the University of Connecticut in 2010. The UCONN researchers found that weight-trained athletes taking 1.25 grams of betaine twice per day increased their muscle strength by 25 percent, and their muscle power by 20 percent. They also determined that betaine significantly increased markers for muscle protein synthesis following a workout as compared to the placebo.  The best natural way to obtain betaine in the diet is spinach (I guess the old popeye cartoon was on to something) and quinoa.  It is estimated that normally we get 1 to 2 G of betaine in a normal healthy diet.  But supplementation can be important since we tend to lose betaine in our sweat.  

• Preseries Bulk-Betaine 2.5 G per serving

I've focused on the ket ingredients that you want to have in a pre workout.  Here are the additional ingredients in Preseries Bulk pre workout formula:

1. Taurine
2. N-acetyl L-taurosin
3. Choline bitartrate
4. L-theanine
5. Caffeine anhydrous (180mg)
6. Mucuna Pruriens
7. L-norvaline
8. Synephrine
9. Hordenine
10. Bioperine
11. Vit D3 (3000 IU)
12. Zinc (30mg)
13. Boron (5mg)

One supplement that is not contained in Pre series Bulk is creatine.  I'll devote another article on creatine and how to optimize your supplementation with it.

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