Citrulline is one common ingredient you can expect to find in most pre-workout supplements. Most companies include this product to help promote blood flow to potentially help increase your muscular endurance and promote muscle pump. And while there’s some research that shows citrulline may help promote improved blood flow in adults, there is no conclusive evidence yet. ( 31) As we've mentioned, coffee and pre-workout share a common primary ingredient: caffeine. Found to have an effect on improving athletic performance, coffee also doesn't contain the additives and additional ingredients that other pre-workout supplements may have. Studies have shown that caffeine concentration peaks at about 45 minutes after ingestion, with effects lessening thereafter. We’ve said it before, we’ll say it again: Everyone is different. So, you may not experience every single effect pre-workout has to offer. With that said, there’s a host of benefits most pre-workout supplements have to offer. Taurine may help with improving focus. Since it might draw water into cells, it may enhance recovery and muscle cramps, as well. You can take up to six grams per day about one to two hours before exercise. ( 25) Tyrosine

During explosive exercise, the body uses creatine to make energy. To perform at a high level, your muscles need a good supply of energy so that you can perform harder for longer periods of time. We also strongly recommend talking to your doctor before starting any supplement regimen, pre-workouts especially. If you have any pre-existing conditions, speaking with a physician before making changes to your diet or supplement routine is a must. The Scoop on Dry Scooping Key Ingredients:6g of citrulline malate, 4g of beta-alanine, 2.5g of betaine anhydrous, 180mg caffeine, 360mg l-theanine, 1.3g taurinePre-workouts commonly contain Caffeine, Vitamin B, Beta-Alanine, Citrulline Malate, Creatine, L-Glutamine and vasodilator ingredients. What are the benefits of pre-workout? The benefit is an increase in performance during anaerobic exercise (like weightlifting) or endurance exercise (like cardio) by giving an energy boost and delaying fatigue. 2 Even though the ingredients in different shakes might vary, they all aim to maximise the results of your workout. How do pre-workouts work? At first glance, you’ll be able to tell that this isn’t your typical pre-workout that’s loaded with chemicals. We like the gentle energy provided by a modest dose of 70mg of caffeine (about a cup of coffee). On top of that, you’ll find ingredients that may support your mood, like ashwagandha, which may reduce stress and anxiety. This can be particularly beneficial for women (or men) who might find the gym environment intimidating or anxiety-inducing.

Compared to lifting, running generally requires more endurance and stamina, though it is possible to balance strength training and running. For those reasons, runners should reach for a pre-workout that prioritizes ingredients that stimulate long-term energy, focus, and performance when pounding out some miles.Yes, supplements can help to provide some important nutrients and other ingredients such as plant extracts, but it’s usually best to get the basics right before thinking about trying a new supplement.