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Pre Workout Supplements, Shakes & Formulas

Everyone wants to get more out of a workout and pre workout supplements are designed to help you achieve just that!

They have a mix of ingredients including caffeine, creatine and beta-alanine to enhance your performance, which in turn helps you push your body and reach your maximum potential.

When searching for a pre workout supplements, it can get very confusing as some can have a lot of different ingredients that you may not have heard of. Most people tend to look for the following three ingredients in their pre workouts;

1. Caffeine

Optimal dose: 200-500mg, or 1.8-2.7mg per kg of body weight

Caffeine's main purpose with anything is to gives you energy. It is a mind-altering and stimulating drug that speeds up our heart rate, breathing, thoughts and actions, which is helpful when working out. There have been studies to show that caffeine decreases the rate of fatigue and lowers the perception of effort, so when we take a pre workout with a high caffeine content, we are able to push our bodies further.

2. BCAAs (Branched-Chain Amino Acids)

Optimal dose: 5g in pre-workout, 20g total throughout the day

The main BCAAs you're looking for in a pre workout is Leucine, Isoleucine and Valine, although Leucine is the one you want to have more of, as it has been shown to stimulate muscle protein synthesis. Drinking BCAAs can benefit you massively as it can decrease DOMS (delayed onset muscle soreness) the following day so you will be able to train sooner rather than later.

3. Beta-Alanine

Optimal dose: 1.5-5g

Making sure your pre workout contains beta-alanine will improve your overall training volume (helps you train for longer) which helps you get those extra reps and squeeze the most out of your workouts, which is definitely what you want! If your pre workout has a larger dose of beta-alanine you may experience a tingling feeling, which is completely normal, however, if you don't like the feeling it gives you then just split your dose into smaller portions.

Pre Workout

Pre Workout