Boost or Bust: The Science Behind Pre-Workout Supplements
Pre-workout supplements are intended to enhance workout performance and maximise training adaptations.
Key ingredients in these supplements include creatine, L-citrulline, beta-alanine, and caffeine.
Creatine is known to increase strength, particularly during complex compound lifts. It also enhances muscle gains, even in older individuals, due to its ability to store a high-intensity form of energy, phosphocreatine, within the muscles.
L-citrulline, an amino acid, works to improve blood flow and heart-muscle functioning, thereby boosting overall performance during intense physical activity. Importantly, it's also responsible for the 'pump' - that pleasurable feeling of fullness in the muscles during strenuous exercises.
Beta-alanine is most beneficial for workouts exceeding a 60-second duration, indicated by a tingling feeling in the muscles. This sensation, though not always pleasant, often acts as a psychological signal to the muscles, preparing them for hard work.
Caffeine, perhaps the most common and effective pre-workout supplement, is known to improve upper-body strength in women and significantly enhance one's overall desire to workout.
As a personal trainer straight out of Liverpool, I'll tell you what, pre-workout supplements are a big deal in our world of fitness, and it's not surprising. Don't we all crave that extra edge, that little bit of focus, or that energised feeling to push through our often exhausting routines?
Creatine, the first supplement on our list, can truly make you feel like a champion, improving your strength, particularly in latter stages of complex multi-joint lifts such as deadlifts and squats. And it's not just for the youngsters - it benefits people across age groups by enhancing not just strength but sheer muscle gains as well.
L-citrulline is all about pumping up - literally. Maybe you felt that rush of fullness in muscles and thought it was all in your head. Nay, it is the L-citrulline doing its job. It's instrumental in improving blood flow essential for an intense workout. I've seen it give people that adrenaline rush, that 'I can lift anything' kind of confidence - helps turn that workout into an absolute boss one.
To sum it up, pre-workout supplements, backed by science or not, help create that mental state where we feel ready, empowered, and excited to work hard. So, if they make you feel like the king or queen of the gym, go for it. They can be the perfect sidekick for your quest for fitness, strength and overall wellness. Well, off to lift some iron now, see ya at the gym!