Pre Workout

A pre-workout supplement is designed to energise you and improve your performance and subsequent results. (Harty, P et al. 2019) They are typically a powder you mix with water and consume before exercise. You'll most commonly find ingredients such as vitamins, minerals, caffeine, creatine, and amino acids to help your body and mind work harder with less effort. Whether you're a runner trying to improve your pace, a bodybuilder wanting to lift heavier, or a footy player looking to improve your game, you may see benefits from taking a pre-workout. These benefits can include but are not limited to an increase in endurance, focus, strength, energy, intensity, motivation and effort.

Harty, P et al. 2019, 'Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review'. National Library of Medicine, accessed 14 July 2022.

Pre-workouts are sports nutrition supplements specifically designed to support energy, endurance and focus during a workout to help improve muscle strength, power, and ability to train harder and longer. Simply put, with the help of crucial ingredients, pre-workouts are formulated to give you the energy and focus required to get the most out of your training sessions (Martinez, N et al. 2016). Pre-workout supplements can be taken before most types of training, such as intensive training like callisthenics, weights, HIIT exercise, cross-fit etc.

Martinez, N et al. 2016, 'The effect of acute pre-workout supplementation on power and strength performance', National Library of Medicine, accessed 14 July 2022.

Yes, pre-workout supplements are safe and can offer many benefits if used correctly. To use a pre-workout safely, you must use it in moderation and never exceed the recommended serving size. Each product's recommended serving size will vary, so we recommend reading the label carefully. Likewise, if you're new to a pre-workout supplement, you can always assess your tolerance by taking half the recommended serving size, as everyone's tolerance is different. We recommend that once you finish a tub of pre-workout, you take a break and allow your body to reset, namely your adrenal glands so that you can stay caffeine sensitive and get the most out of your pre-workout supplement.

Importantly, note that any compound or ingredient can be unsafe in high quantities. For example, it is recommended that healthy adults don't consume more than 400mg of caffeine daily. Excessive caffeine consumption may result in high blood pressure, impaired sleep and elevated stress.(Temple, J et al. 2017)

Temple, J et al. 2017, 'The Safety of Ingested Caffeine: A Comprehensive Review', National Library of Medicine, accessed 14 July 2022.

While it may vary from product to product, taking your pre-workout supplement 20-30 minutes before working out is recommended. It's important to note that everybody is different, meaning we all absorb ingredients at different speeds, which may alter the rate at which your pre-workout takes effect. While 20-30 minutes is a general rule of thumb, for most people, it's a process of trial and error to find the right timing for your body, which can range from 10 minutes to one hour.

One of the most studied active ingredients found in pre-workout powders is Arginine which offers a half-life of anywhere between 30-120 minutes, depending on the individual and dosage.(Viribay, A et al. 2020)

Viribay, A et al. 2020, 'Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis', National Library of Medicine, accessed 15 July 2022.

The average time for a pre-workout to last is generally around 60 to 90 minutes.(Temple, J et al. 2017)In saying that, the lasting time of a pre-workout supplement will vary from brand to brand and person to person. It's important to note that your body may process the same pre-workout differently from someone else, meaning theirs might last for two hours, while yours might last for an hour and a half. This does not mean the product is inconsistent. It simply means that your body is processing the pre-workout quicker.

Temple, J et al. 2017, 'The Safety of Ingested Caffeine: A Comprehensive Review', National Library of Medicine, accessed 14 July 2022.

We highly recommend only using pre-workout as per the instructions on the tub with no more than one serve per 24 hours. Misusing pre-workouts may result in unpleasant side effects and potentially lead to severe medical conditions when consumed in excess (Nawrot, P et al. 2003). It's important to remember only to use pre-workout supplements as directed and cease use immediately if you notice a reaction or begin to feel unwell.

Nawrot, P et al. 2003, 'Effects of caffeine on human health', National Library of Medicine, accessed 15 July 2022.

Unfortunately, there is no direct answer to pre-workout causing acne as the development of acne can root in several underlying health issues like hormonal and gut health imbalances (Young, L et al. 2019). Generally, pre-workout supplements include a range of vitamins known to support your wellness, from reducing tiredness and fatigue to normal immune system and function.

If you're known to react to particular ingredients like artificial colours and sweeteners, thoroughly check the nutritional panel to avoid any potential reactions.

Young, Lee et al. 2019, 'Potential Role of the Microbiome in Acne: A Comprehensive Review', National Library of Medicine, accessed 15 July 2022.

Most high-quality pre-workouts are relatively low in calories; however, this depends on each pre-workouts unique blend of ingredients. Some pre-workout supplements may contain zero calories and therefore won't break your fast if you prefer to train in a fasted state.

For optimal performance in the gym, it is vital to fuel your body appropriately beforehand unless you prefer to work out in a fast state. So, in addition to your pre-workout supplement, opt for easily digestible carbs about 30-60 minutes before your workout, as pre-workout nutrition can make a massive difference to your performance and results (Kerksick, C et al. 2017).

Kerksick, C et al. 2017, 'International society of sports nutrition position stand: nutrient timing', National Library of Medicine, accessed 15 July 2022.

Not at all! As most pre-workouts are low in calories and free from sugars, pre-workout supplements should not contribute to body fat. Formulated to enhance mental and physical performance, well-crafted pre-workout formulas are designed to support the improvement of body composition thanks to the matrix of industry-leading ingredients, including Caffeine, L-Citrulline, Beta-Alanine and Creatine, to name a few.

Caffeine contributes to an increase in mental energy and energy metabolism, with studies showing an average improvement in exercise performance of 11-12%.(Doherty, M et al. 2004)

Doherty, M et al. 2004, 'Effects of caffeine ingestion on exercise testing: a meta-analysis', National Library of Medicine, accessed 15 July 2022.

Some pre-workout supplements may contain creatine; however, many also will not. Naturally produced by the body, creatine is made from three amino acids: glycine, arginine, and methionine. It's primarily stored within skeletal muscle (Brosnan, M et al. 2016).

Often creatine is taken separately in addition to your pre-workout; however, if you're looking for a pre-workout formula that contains creatine, you could look at Avenger by Evolve. Overengineered for optimal performance, Avenger contains five trademarked and registered ingredients as well as Beta-Alanine, Creatine HCL, Taurine, Agmatine Sulphate, N-Acetyl L-Tyrosine, Caffeine Anhydrous, and more.

Brosnan, M et al. 2016, 'The role of dietary creatine, National Library of Medicine, accessed 15 July 2022.

When used as directed, pre-workout supplements should not cause anxiety. Common side effects from high stimulant pre-workouts may result in jitteriness, increased heart rate, restlessness and impaired sleep, to name a few. Caffeine is known to block brain chemicals that contribute to tiredness, increasing alertness and triggering the release of adrenalin (Ferre, S. 2008).

If you have an underlying anxiety disorder or are concerned that you may react to a pre-workout with the above symptoms, speak with your health care professional before using a pre-workout or test caffeine sensitivity by using half of the recommended serving to begin. Alternatively, choosing a non-stimulant pre-workout may be the best option if you experience caffeine sensitivity. Shop our non-stimulant pre-workout formulas here.

Ferre, S. 2008, 'An update on the mechanisms of the psychostimulant effects of caffeine, National Library of Medicine, accessed 15 July 2022.

You certainly can! Taking pre-workout and post-workout is a great way to maximise your results for a workout session. While your pre-workout supplement is designed to help give you the energy required to help break through plateaus and reach your fitness goals, your post-workout supplement will help your body recover faster than without one. They're a dynamic duo that work hand in hand! Ideally, consuming a post-workout recovery protein powder like the Evolve WPI will support the maintenance and growth of muscle mass along with nutrient recovery (Kerksick, C et al. 2008)

Kerksick, C et al. 2008, 'International Society of Sports Nutrition position stand: nutrient timing', National Library of Medicine, accessed 15 July 2022.

A pre-workout supplement and BCAA supplement are a great combination to consume together! Aim to take your pre-workout 20-30 minutes before your training session, or according to the product label, to help improve your energy levels and focus so you can remain in the zone for your workout. On the other hand, BCAAs will help with energy production during your workout and protect your muscles from catabolism (muscle breakdown) while training, in addition to helping lower cortisol levels, which is suggested to aid fat loss and muscle gain (Shimomura, Y et al. 2006). Your BCAAs should be sipped during your training session as an intra-workout supplement.

Shimomura, Y et al. 2006, 'Nutraceutical effects of branched-chain amino acids on skeletal muscle', national Library of Medicine, accessed 15 July 2022.

Yes, it is highly recommended that you cycle your pre-workout supplements due to the stimulants. Cycling pre-workout supplements are aimed at helping to prevent adrenal gland fatigue, which can result in symptoms like exhaustion, sleep disturbances, a low immune system and food cravings. Additionally, cycling pre-workout can help you maintain caffeine sensitivity to ensure your pre-workout will consistently hit you with the same energetic punch. Some also prefer to cycle creatine as well, as it's effective for muscle building via shorter, higher intensity training sessions; however, we highly recommend doing your independent research or discussing further without one of our friendly team members (Cooper, R et al. 2012).

Cooper, R et al. 2012, 'Creatine supplementation with specific view to exercise/sports performance: an update', National Library of Medicine, accessed 15 July 2022.

While each pre-workout product will vary from brand to brand, there are a few essential ingredients to look out for when choosing the right pre-workout. A quality pre-workout product may include components such as caffeine for a strong energy source, beta-alanine for muscular endurance, creatine monohydrate to help improve strength, and L-Citrulline to increase blood flow and nutrient delivery to working muscles.(Hobson, R et al. 2012)However, as everybody will react differently to pre-workout products and have a different tolerance to the ingredients, the best way to find the right pre-workout for you is through trial and error. If you're unsure where to start and what makes a good pre-workout, our friendly team at ASN is more than happy to assist you in-store or online using our chat feature.

Hobson, R et al. 2012, 'Effects of β-alanine supplementation on exercise performance: a meta-analysis', National Library of Medicine, accessed 15 July 2022.

Yes! Pre-workouts are ideal for boosting energy, endurance, and athletic performance. Therefore, a pre-workout can be an excellent supplement for running. It contributes to decreasing fatigue during a run and can help enhance your overall performance, endurance and subsequent results thanks to key ingredients like B vitamins, beta-alanine and caffeine (Liu, Q et al. 2012). Some runners report improved focus, and a clearer mind with more intention during their runs, after taking a pre-workout.

Liu, Q et al. 2012, 'Mechanisms of Itch Evoked by β-Alanine', National Library of Medicine, accessed 21 July 2022.