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pre-workout supplements everyone's
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taking them but do they work and if so
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what do they actually do i'll tell you
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everything you need to know about
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pre-workouts in this video
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hi guys i'm ed whittaker performance
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nutritionist and fat loss muscle
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this is the channel that brings you all
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the need to know info on how to fuel
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and train to be your strongest self
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first off why do people take pre-workout
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pre-workout supplements can help
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performance in a few different ways from
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to delaying muscle fatigue and to give
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you that boost you sometimes need to get
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through your training sessions
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now before you start taking any
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pre-workout supplements nail your
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nail your nutrition and what i mean by
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that is where you can eat a carb rich
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meal around two hours before your
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workout to boost your energy level
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because if you have nothing in the tank
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you won't go very far weight-wise you
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should look to shoot for around one gram
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of carbs per kilo of body weight with a
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and low amounts of fat this helps
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digestion now on to the science of tried
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and tested pre-workout ingredients that
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increase performance in the gym first
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there are two types of pre-workouts
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ones that get you buzzed and ones that
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let's start with the one we all know and
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whether it's a coffee an energy drink or
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within your pre-workout powder caffeine
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does a few things to the body
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first it stimulates the central nervous
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system which means when it reaches your
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brain you'll feel more awake
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and less tired feeling less knackered on
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the bench press is what you need to push
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out those extra few reps
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next it increases cognitive function
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specifically it improves memory
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and reaction times last it delays
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fatigue and increases endurance capacity
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by increasing your pain threshold
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no pains no gains right caffeine has a
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half-life of up to six hours though
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which means you'll feel more alert
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into the night if you're taking it for
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an evening session try pre-workout with
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no caffeine like the pump
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instead for those evening workouts
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dosage-wise take between four and six
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milligrams if you're a regular coffee
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drinker and if you're not chugging down
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the coffee on the regular
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start your dosage low and build up to a
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tolerable amount from
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two to three milligrams and never exceed
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the next popular pre-workout ingredient
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alanine is the ingredient that makes
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your hands and ears tingle after you've
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it does three important things to
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improve performance first
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beta alanine increases muscular
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endurance meaning you can go for longer
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next it can enhance the effects of
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creatine which is a well-known
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performance enhancer lastly it increases
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the tingling which is the widening of
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the blood vessels increasing the
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delivery of oxygen to the muscles this
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will help you get that extra rep or two
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out throughout your workout beta alanine
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should be dosed at two to five grams per
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day once you've built it up into your
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it's fine to miss a day or two though as
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it can take up to eight weeks for 55
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of the stored supplement to wash out
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next on the list of popular pre-workout
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ingredients is creatine this is one of
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the most researched supplements
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in the world creatine increases water
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and blood flow to the muscles this
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increases the uptake of nutrients
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and oxygen by the muscle allowing you to
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work harder and recover
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quicker it also increases training
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capacity anaerobic power and
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recovery what's delaying fatigue dose
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per day after five days you'll start to
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finally let's talk vasodilators these
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increase blood flow throughout the body
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and nutrients to the muscles the most
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potent vasodilator is nitric oxide this
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decreases the body's need for oxygen
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and relaxes the blood vessels increasing
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blood flow giving your muscles a pump
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allowing you to work harder
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you won't find nitric oxide listed on
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the ingredients as you can't supplement
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straight nitric oxide it's found in beet
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root juice citrulline and arginine which
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you're more likely to find on your
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pre-workout ingredient list
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the perfect pre-workout will contain all
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of the ingredients i've mentioned
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along with some carbohydrates to give
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you a quick burst of energy carbs are
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good so you don't use it for your energy
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in the first few sets my protein offer a
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wide range of pre-workout supplements
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so you can personalize your routine
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first there's the pre-workout blend this
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contains 150 milligrams of caffeine
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citrulline malate arginine and a mix of
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vitamins which will help make you feel
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prevent fatigue and get you buzzed for
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your session the pump contains
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no caffeine which is great for an
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evening session and it has a good dose
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of beta-alanine and citrulline which
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will increase the blood flow to the
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the pre-workout part of the pro range
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contains citrulline malate
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creatine monohydrate beta-alanine
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and caffeine having a dose of creatine
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in your pre-workout is worth it as it's
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a great tried and tested supplement to
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help drawing training and recovery
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finally the pre-workout plus contains
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stronger doses than the pre-workout plus
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it contains phase release technology so
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it suits someone who's used to taking
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pre-workouts for longer
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stronger workouts to sum up find a
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pre-workout that suits your needs
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just starting out start low and increase
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your dose over time training at night
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avoid caffeine used to pre-workouts go
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for a stronger one i hope that answered
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as always if you have any more let me
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know in the comments below and remember
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to like and subscribe to the my protein
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youtube channel for more great
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evidence-based nutrition info
