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With the right combination of ingredients, you can noticeably improve your next workout. Meaning, you can increase your results for weight loss, strength training, and even bodybuilding with the use of a pre-workout supplement.
In the nutrition industry, pre-workout supplements are newer, breakout products. Yet these supplements have quickly increased in popularity to improve workout results by providing a pre-workout boost like never before.
Just ask researchers from the pre-workout supplement study published in the Journal of the International Society of Sports Nutrition.1
In a randomized trial, study participants were observed during three weeks of high intensity interval training to determine how a pre-workout supplement could affect running performance, training volume, and body composition.
The results? Taking a pre-workout supplement led to improvements in VO2max, critical velocity, and lean body mass for study participants. Without the use of a pre-workout supplement, only VO2max and body composition improved In a utshell, pre-workout supplements take advantage of the all-important window prior to exercise as the optimal time to provide the body with the nutrients it craves to perform at its best. Pre-workout supplements come in a variety of shapes and sizes to cater to strength, muscle growth, energy, endurance, muscle protection, and much more.
Pre-workout supplements sold by Genesis Nutrition are intended to be used approximately 30 minutes before exercise – Although this can vary between products (please check the product label prior to consumption to confirm the optimum time). The main goal of a pre-workout supplement is simple: to improve your workout using specially targeted ingredients.
However, it’s important to shop for pre-workout supplements carefully for one specific reason. Although a number of products on the market may be filled with cleverly advertised stimulants, they lack the power to deliver vital nutrients to hungry muscle fibres. Understanding the purpose of each ingredient will better help you decide which product is best suited for your goals and needs.
Please remember, they will all provide greater benefits to your body’s performance when taken before instead of during or after a workout.
Here is a complete breakdown of several popular pre-workout supplement ingredients and how they can affect your exercise performance:
- Amino acids: Essential for muscle synthesis and recovery; can provide fuel for muscles during exercise.
- Beta-alanine: Forms the double amino acid protein carnosine to increase power in muscle contraction; boosts muscle strength while training.
- Betaine: A beet derivative and modified amino acid; can boost power and strength by up to 25%.
- B Vitamins: Aid in pre-workout energy production.
- Caffeine: Can improve muscle endurance and lessen soreness to allow for harder training.
- Creatine: Can be taken as a separate supplement; one of the most powerful strength boosters on the market.
- DMAE: Increases choline in the brain to improve mood, mental function, and muscular strength.
- Glutamine: Can increase growth hormone levels; stabilizes endurance and reduces fatigue.
- Green Tea Extract: Includes active ingredient EGCG to improve fat burning; works as a mild stimulant.
- Taurine: Enhances muscular endurance by up to 50%; may improve ability to execute more reps.
The pre-workout supplement ingredients listed above are truly only the tip of the iceberg. Although tedious at times, the team at Genesis Nutrition Australia recommends researching each ingredient in a pre-workout supplement in detail to ensure that it is beneficial to your performance. And speaking of benefits…
Benefits of Pre-Workout Supplements?
Clearly, Genesis Australia pre-workout supplements are designed to provide specific benefits for workout performance based on muscle growth, energy, endurance, power, and other related factors. Regularly taking a supplement before exercise can provide the following advantages:
- Improved performance
- Improved endurance
- Increased strength
- Improved protein synthesis
- Boosted energy
- Sharper focus
- Efficient nutrient delivery
- Reduced muscle breakdown
- Improved metabolism
- Balanced hormone levels
Once again, research doesn’t lie. In a recent study conducted by the supplement manufacturing company MusclePharm, it was discovered that consuming a pre-workout supplement with ingredients like creatine, B vitamins, caffeine, amino acids, and beta-alanine could help to:2
- Delay fatigue
- Increase muscular endurance
- Improve reaction time
These three simple benefits can make a world of difference if you’re hoping to meet specific training or weight loss goals. The use of an effective, well-designed pre-workout supplement taken prior to exercise could mean the difference between staying at a fitness plateau and breaking through to the next level of training.
Outside of the training realm, even regular exercisers can greatly benefit from the use of a pre-workout supplement.If you find it difficult to drag yourself out of bed in the morning to hit the gym, a simple pre-workout boost may be all that you need to run an extra mile and burn more calories with improved focus, energy, and endurance/
What Are the Potential Side Effects?
Although it isn’t recommended to take a pre-workout supplement chock full of stimulants and excess caffeine, some pre-workout supplements on the market will come with their risk of side effects. Some brands may contain fat burning stimulants in high doses, which could lead to side effects like insomnia, irritability, anxiety, heart palpitations, and even addiction in extreme cases.
Safer stimulants like caffeine can be used to boost energy before a workout, when consumed in moderation. As outlined in the study above, a pre-workout supplement that contains caffeine could reduce fatigue and increase reaction time and muscular endurance.
Nonetheless, it’s essential to review the caffeine content of any pre-workout supplement to determine how much it will affect the central nervous system. This is especially important if you are sensitive to caffeinated substances. Most pre-workout products contain caffeine dosages at roughly 200 mg; this moderate dose of caffeine can be increased gradually as tolerance is built.
Pre-Workout Supplements: Timing and Dosage:
It’s best to take a pre-workout supplement 30 minutes before exercise on an empty stomach. If your supplement contains caffeine, it can be taken with a small snack to minimize caffeine sensitivity, which can often result in nausea.
Pre-workout supplements should only be taken on training days. Additionally, experts recommend cycling pre-workout boosters to prevent your body from adapting to certain ingredients. The process of cycling will keep your body sensitive to active ingredients, providing desired results from the supplement of your choice.
A pre-workout supplement can be used for 6 to 8 weeks, followed by a break of 2 to 3 weeks. Or, you can simply try a different pre-workout product with each purchase in lieu of a 2 to 3 week break to provide the same results.
Supplement dosage and timing may be further directed by manufacturer’s directions on a product. As a note, it’s important to read product directions carefully; exceeding the recommended daily dosage could result in the overdose of active ingredients.
- Journal of the International Society of Sports Nutrition 2010, 7:10
- Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance; Brandon et al; Nutrition and Metabolism 2012
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