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Pre-workout supplements: why should you take them?

Organizing your workout is crucial, and it’s not just about thinking about the time to train or the clothes you’re going to wear. It’s also about what you can do to improve your performance during the training, and often this includes using a pre-workout supplement! This is one of the tricks you can use to improve your workout, and this is why you should know what’s the best pre-workout for you.

If you like the gym and if you are interested in improving your performance during training, then this article is for you.

Here you will learn why you should take pre-workout supplements, what ingredients they should have, what options are available in the market, and how you can choose (or create) the best pre-workout.

a pre-workout will help you to improve your performance

What is a pre-workout supplement?

A pre-workout is an energetic supplement that stimulates and gives motivation for the training. It consists of the use of an ingredient or several ingredients that aim to improve the performance of the body during exercise, enhancing muscle building and increasing endurance, energy and strength.

Several years ago, it was common to make a simple blend of an orange juice with a stimulant called ephedrine, extremely powerful and with health risks. However, the risks caused by it made its use banned in most parts of the world.

Luckily, nowadays there is a wide variety of pre-workout supplements that combine various ingredients to meet different and a variety of goals and without health risks if you take them with care.

your resistance increases with a pre-workout supplement

Why should I take a pre-workout supplement?

If you want to have more energy and more intense workouts, more strength, more concentration and more resistance, then consider taking a pre-workout supplement (or a mix).

If you can increase all these indicators, why not try some supplements adapted to your needs and your training goals?

The indicated supplements contain creatine, amino acids, caffeine and other stimulants, as you can see in the list of ingredients that we present below.

strength, energy and concentration is what you can get from a pre-workout

Ingredients that a pre-workout supplement should have

Power and Energy Boosters

  1. Creatine: it is responsible for increasing the maximum strength, providing less fatigue and better recovery.
  2. Beta-alanine: reduces fatigue which allows you to train for longer time periods.
  3. Betaine: regulates the presence of homocysteine, an amino acid that interferes with muscle growth and hinders the loss of fat mass. It also enhances the gain of muscle mass.

Power Boosters

  1. L-Tyrosine: prevents nerve cells from being damaged by toxins and keeps the mind sharp, alert and focused. This ingredient relieves mental fatigue, improves the memory and fights stress and depression.
  2. Taurine: its benefits are several: cellular hydration; better protein synthesis; similar impact to that of insulin; better brain performance; influences muscle growth; supports the cardiovascular system and the nervous system; reduces stress and provides antioxidant protection.
  3. Vitamins: in addition to improving the energy levels and helping to maintain muscle strength, they are essential for fighting certain diseases and for regulating the immune and hormonal system.


  1. Caffeine: it is used to stimulate the physical and mental energy. It also helps with weight loss, suppresses the appetite (good for people on a diet), speeds up the metabolism and delays fatigue.
  2. Yerba mate: it is a stimulant plant that contains caffeine and helps to reduce fatigue.

Muscle Building

  1. BCAA’s: these are amino acids to promote muscle building and repair.
  2. Glutamine: promotes faster repair of muscle tissue and, consequently, muscle building.
  3. L-Carnitine: an amino acid responsible for increasing energy, improving performance and muscle definition and it allows you to lose weight faster.


  1. L-Arginine: increases the production of nitric oxide which is responsible for relaxing and dilating the blood vessels causing more blood and nutrients to enter the muscle cells. The result is a feeling of firmer muscles.
  2. L-Citrulline: it also increases the nitric oxide levels and decreases accumulation of acids during exercise, allowing a more intense and prolonged workout.
  3. Beet and Pomegranate: they have a large concentration of nitrate that eventually transforms into nitric oxide, that contributes to the dilatation of blood vessels. It also has an antioxidant function.

Brain activity boosters

Choline: promotes the activity of the neurotransmitter acetylcholine, essential for a proper nervous system and brain function.

caffeine is one of the ingredients present in some pre-workouts supplements

What pre-workout supplement should I choose?

The offer is big but you can consider some of our best-selling pre-workouts that are quite complete:

  • Cellucor-C4 Pre-workout: Includes ingredients such as Beta-Alanine, Creatine Nitrate, Arginine, Vitamin C, L-Tyrosine, Caffeine, among others.

It is an energy enhancer that increases adrenaline and eliminates fatigue, provides more muscle strength, stamina and mental concentration.

  • Scitec Nutrition-Hotblood 3.0: Scitec Nutrition-Hotblood 3.0: It consists of a large set of ingredients of which the Amino Acids L-Arginine, L-Tyrosine, Taurine and L-Ornithine, Vitamins, a matrix of Multi-Creatines (Monohydrate, Cre-Alkalyn, Phosphate, Pyruvate, etc.), Beta-alanine, Caffeine, L-Carnitine, Magnesium, among others.

Helps to maintain maximum strength, induces incredible muscle pumps, improves concentration, increases performance, increases the overall intensity of athletic activity and is an energetic stimulant.

  • USP Labs-Jack3D Advanced: With a wide variety of ingredients, it includes some of the major previously mentioned like Beta-Alanine, Caffeine, L-Citrulline and L-Tyrosine.

It accelerates the regeneration of ATP, increases the production of nitric oxide to obtain the long awaited muscle pump, increases the endurance and, therefore, allows you to train during longer time periods and gives you energy.C4in as example of a pre-workout formula that will improve your performance

How to take a pre-workout?

You can choose to take a supplement containing the above mentioned ingredients, mix ingredients or choose a pre-made formula!

The ones that we presented to you are mixtures of pre-made ingredients that will make the job easier for you because you don’t have to find the mentioned ingredients and you don’t have to mix them yourself. These formulas contain a set of ingredients that will work together as enhancers of your physical performance.

  • Cellucor-C4 Pre-Workout: Begin with a mixed dose with 130ml-180ml of water 20-30 minutes prior to training. After evaluating your reaction to the product you can keep it to one dose or increase it to two.
  • Scitec Nutrition-Hotblood 3.0: You should evaluate your tolerance to the product starting with only half a dose. After you know how you react you can mix a dose with 300-500 ml of cold water. As the mixture is slightly gas generating, you should open the bottle cap when mixing (every 5 seconds) to prevent accidental pressure buildup.
  • USP Labs-Jack3D: Mix one scoop with 120ml of water 30-45 minutes prior to training. The dose can be increased gradually but, there are some directions that you have to respect. Do not exceed the doses and do not use the product more than 5 days in any 7 day period.

Remember: start your workout 30 to 40 minutes before by taking an excellent pre-workout.

Pre-Workout Side Effects

While pre-workout supplement options aim to improve performance during training, there are potential risks associated with taking certain supplements. For example, some are not suitable for people with kidney problems, others may raise the blood pressure and others may cause dehydration. You should always consult a specialist and see how your body reacts to know which is the best pre-workout supplement for you.

In conclusion

The best pre-workout supplement depends on your goal: if you want to have more strength and energy to get the most out of your workout, if you want to feel your muscles stronger than ever, if you want to see your muscles grow, if you want to improve your brain function (focus and motivation), want to control your appetite or reduce fatigue during training.

Choose formulas that combine the various ingredients that we have presented to you here, because those are more complete products which can improve the quality of your workouts.

To choose your ideal pre-workout, there’s nothing better than to try and to find out how your body reacts.

What is your experience with pre-workout supplements? Tell us everything in the comments below ?



The information included in this article concerns the authors opinion only.

About Mariana Saraiva

Mariana Saraiva
Mariana is an editor at Zumub Blog. She enjoys doing outdoor exercise and researching and sharing knowledge about fitness and nutrition. When she's not writing, she likes to travel and read about people and places.

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