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Pre-Workout Ingredients
The most popular ingredients found in pre-workout
supplements in the Sports Nutrition category.
By...
Arginine
Arguably the most popular
ingredient because the
body readily converts it to
nitric oxide (NO), which in
theory a...
Beta-Alanine
An amino acid that
combines with the
amino acid histidine in
muscle cells to form
carnosine. Carnosine is a
i...
Beta-Alanine
According to a study at Adams State College,
effects of beta-alanine and a placebo were
compared between two ...
Betaine
Modified amino acid known as trimethylglycine. It’s
effective for boosting muscle strength and power and
reduces L...
Betaine
Subjects performed an
acute exercise test (AET)
consisting of maximal
vertical jumps, isometric
bench press, isome...
BRANCHED-CHAIN AMINO ACIDS
(BCAAs)
Include the three amino
acids leucine, isoleucine,
and valine. BCAAs are the
fundamenta...
Caffeine
A powerful stimulant that increases alertness by binding to
receptors in the brain. This keeps nerve activity up ...
Citrulline Malate
A combo of the amino acid citrulline and malic acid. It
increases energy levels by removing ammonia from...
Creatine
Provides muscles with
the quick energy they
need during workouts. It
also pulls more water
into the muscles for a...
Creatine
Who Uses It?

There have been over 300 studies on creatine and
the consensus is that it does help with athletic
p...
Ginseng
Contains different
ginsensosides and have
shown to have a
remarkable effect on
performance and
recovery. Notably, ...
Taurine
An amino acid that helps to increase muscle endurance and
strength. It can increase blood flow to muscles by
enhan...
Tyrosine
An amino acid that boosts
energy, mood, and mental
focus by producing
hormones and
neurotransmitters that
boost y...
References:
1Alba-Roth

J, Müller O, Schopohl J, von Werder K (1988). "Arginine stimulates growth hormone secretion by sup...
References:
6Bendahan

D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ (Aug 2002). "Citrulline/malate pr...
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Top 13 Pre-workout Ingredients

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List of top pre-workout ingredients. Best selling pre workout ingredients for sports supplements category 2013.

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  • This is awesome information, good to know that the cellucor product I take has most of these which is why it works so good. This one is my favorite flavor along with the icy blue razz http://www.amazon.com/Cellucor-Training-Pre-Workout-Supplement-Creatine/dp/B00U464HYK
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Transcript of "Top 13 Pre-workout Ingredients"

  1. 1. Pre-Workout Ingredients The most popular ingredients found in pre-workout supplements in the Sports Nutrition category. By Richard Wang, MPH
  2. 2. Arginine Arguably the most popular ingredient because the body readily converts it to nitric oxide (NO), which in theory allows for better blood circulation. 1
  3. 3. Beta-Alanine An amino acid that combines with the amino acid histidine in muscle cells to form carnosine. Carnosine is a important foundation for muscle strength and is found concentrated in the brain and muscle tissue.
  4. 4. Beta-Alanine According to a study at Adams State College, effects of beta-alanine and a placebo were compared between two sports: wrestling and American football. The subjects taking beta-alanine saw positive results. Wrestlers experienced increased lean mass weight by 1.1 lb and American football groups more than doubled their weight gain of lean muscle mass. 2
  5. 5. Betaine Modified amino acid known as trimethylglycine. It’s effective for boosting muscle strength and power and reduces LDL levels in athletes. A study proved Twelve recreationally active men with a minimum of 3 months of resistance training including back squat and bench press participated in the study. A crossover design was utilized and subjects were randomly assigned to either Betaine or placebo group.
  6. 6. Betaine Subjects performed an acute exercise test (AET) consisting of maximal vertical jumps, isometric bench press, isometric squat, and a box lift test before and after 14 days of supplementation with either betaine or placebo. 3
  7. 7. BRANCHED-CHAIN AMINO ACIDS (BCAAs) Include the three amino acids leucine, isoleucine, and valine. BCAAs are the fundamental blocks for nurishing muscle tissue during weight lifting. Branched-chain amino acids are essential amino acids that stimulate muscle synthesis and contribute to the amino acid pool for building muscle proteins.4
  8. 8. Caffeine A powerful stimulant that increases alertness by binding to receptors in the brain. This keeps nerve activity up and decreases fatigue response. It produces increased wakefulness, faster and clearer flow of thought, increased focus, and better general body coordination 5
  9. 9. Citrulline Malate A combo of the amino acid citrulline and malic acid. It increases energy levels by removing ammonia from the body—a process that delays fatigue and improves recovery. Citrulline malate is sold as a performance-enhancing athletic dietary supplement, which was shown to reduce muscle fatigue in a preliminary clinical trial. 6
  10. 10. Creatine Provides muscles with the quick energy they need during workouts. It also pulls more water into the muscles for a greater pump, which turns on processes that lead to greater longterm muscle growth.
  11. 11. Creatine Who Uses It? There have been over 300 studies on creatine and the consensus is that it does help with athletic performance. Creatine supplements are used by athletes, bodybuilder, wrestlers, sprinters, and other who wish to gain muscle mass, typically consuming 2 to 3 times the amount that could be obtained from a very-high protein diet.
  12. 12. Ginseng Contains different ginsensosides and have shown to have a remarkable effect on performance and recovery. Notably, RG1 has shown in preclinicals to increase glycogen delivery to muscle tissue.
  13. 13. Taurine An amino acid that helps to increase muscle endurance and strength. It can increase blood flow to muscles by enhancing nitric oxide production. Taurine also draws water into your muscles for larger muscle appearance. A study of mice hereditarily unable to transport taurine suggests that it is needed for proper maintenance and functioning of skeletal muscles. 9
  14. 14. Tyrosine An amino acid that boosts energy, mood, and mental focus by producing hormones and neurotransmitters that boost your intensity during workouts. According to studies, Tyrosine shows improvements in cognitive and physical performance.10
  15. 15. References: 1Alba-Roth J, Müller O, Schopohl J, von Werder K (1988). "Arginine stimulates growth hormone secretion by suppressing endogenous somatostatin secretion". J Clin Endocrinol Metab 67 (6): 1186–9.doi:10.1210/jcem-67-6-1186. PMID 2903866. 2Benjamin Kern, Tracey Robinson (July 31, 2009). "Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and American football players". Journal of the International Society of Sports Nutrition. doi:10.1186/1550-2783-6-S1-P2. 3Apicella, Jenna M., "The Effect of Betaine Supplementation on Performance and Muscle Mechanisms" (2011). Master's Theses. Paper 109. http://digitalcommons.uconn.edu/gs_theses/109 4Zhang Y, Kobayashi H, Mawatari K, Sato J, Bajotto G, Kitaura Y, & Shimomura YJ. Nutr. Sci. Vitaminol.. 2011.vol. 57. Pg 114-117. 5Bolton S (1995). "Caffeine: Psychological Effects, Use and Abuse". Orthomolecular Psychiatry 10 (3): 202–211.
  16. 16. References: 6Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ (Aug 2002). "Citrulline/malate promotes aerobic energy production in human exercising muscle". Br J Sports Med 36 (4): 282– 9. doi:10.1136/bjsm.36.4.282. PMC 1724533. PMID 12145119. 7 Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond). (1992)"Creatine - Sources in the Diet". Examine.com. Retrieved 22 January 2013. 8U. Warskulat, U. Flogel, C. Jacoby, H.-G. Hartwig, M. Thewissen, M. W. Merx, A. Molojavyi, B. Heller-Stilb, J. Schrader and D. Haussinger (2004). "Taurine transporter knockout depletes muscle taurine levels and results in severe skeletal muscle impairment but leaves cardiac function uncompromised". The FASEB Journal18 (3): 03–0496fje. doi:10.1096/fj.030496fje.PMID 14734644. 9Qi LW, Wang CZ, Yuan CS (June 2011). "Ginsenosides from American ginseng: chemical and pharmacological diversity".Phytochemistry 72 (8): 689–99.doi:10.1016/j.phytochem.2011.02.012. PMC 3103855.PMID 21396670. 10Deijen JB, Wientjes CJ, Vullinghs HF, Cloin PA, Langefeld JJ (1999). "Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course". Brain Res. Bull. 48 (2): 203– 9. doi:10.1016/S0361-9230(98)00163-4.PMID 10230711.
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