Pre-Workout Ingredients
Pre-Workout Ingredients
Citrulline Malate (6g per serving)
In humans, supplementation of 6 g of CM a day for 15 days led to a significant reduction in sensation of fatigue, an increase in the rate of oxidative ATP production during exercise, and an increase in post exercise recovery.[1]
Citrulline malate is a non-essential amino acid part of the ureogenesis cycle. Excess availability of CM enables the acceleration of this cycle, thereby facilitating the clearance of ammonium from the blood and tissues, which is a major fatigue factor. CM does so by stimulating glycolysis while blocking the aerobic utilization of pyruvate and recycling itself in the direction of gluconeogenesis. This results in less lactic acid accumulation and fatigue[2], making it a perfect ingredient for your pre-workout.
Citrulline malate increases nitric oxide production and reduces muscular fatigue through the reduction of lactic acid and ammonia in blood and tissue.[1]
Citrulline malate has been shown to significantly increase performance during upper and lower body multiple bout resistance exercise performance.[3]
Improves oxidative metabolism and exercise performance in healthy adults and enhances post exercise phosphocreatine recovery.[1][4]
Beta-Alanine (3.2g per serving)
On a total gram per day basis, beta-alanine dosing ranges from 2.4 to 6.4 g per day.[5][7] Other studies have broken down beta-alanine supplementation into 4 equal doses of 1.6 g per dosage. [6][8]
Beta-Alanine is a non-essential amino acid synthesized in the liver and taken up into skeletal muscle to yield carnosine, a histidine containing dipeptide. Carnosine acts as an intracellular hydrogen ion buffer to high intensity exercise, antioxidant and regulates muscle contractility.[5] However, it cannot be synthesized in skeletal muscle without Beta-Alanine acting as the rate limiting precursor. In isolated muscle, the absence of carnosine as a buffering agent leads to fatigue due to increased acidosis. Therefore, high levels of skeletal muscle carnosine is positively associated with anaerobic exercise performance.[7]
Beta-Alanine improves muscle buffering capacity leading to improved resistance training quality by increasing the number of repetitions that can be performed at a given intensity of training.[6]
Beta-alanine delays the onset of fatigue by reducing muscle acidosis.[6]
Increases peak power output in high intensity exercise.[6][8]
Caffeine (300mg per serving)
Caffeine, a common ingredient in the best pre-workouts, is rapidly absorbed through the body’s gastrointestinal tract and moves through the cellular membranes in a highly efficient manner. It is metabolized by the liver and through enzymatic actions resulting in several metabolites, including paraxanthine and theobromine.[9] Caffeine appears in the bloodstream as quickly as 15-45 minutes after consumption with peak concentrations evident 60 minutes post consumption. Caffeine crosses the blood brain barrier with little difficulty resulting in a primary site of action in the central nervous system (CNS) by altering specific signaling pathways. Caffeine use during exercise acts to decrease the body's reliance on glycogen utilization and increases its dependence on free fatty acid mobilization. Additionally, caffeine supplementation increases serum beta-endorphin concentrations and leads to decreased pain perception.[9] The body then excretes caffeine and its metabolites through the kidneys. Due to caffeine’s half life, circulating concentrations decrease by 50-75% within 3-6 hours after consumption.[9]
Increases lipolysis and the body’s dependance on free fatty acid mobilization.[9][10]
Increases energy expenditure through its thermogenic stimulation.[9]
Enhances cognitive performance through increased vigilance and alertness.[9]
Rhodiola (300mg per serving)
Rhodiola supplementation of 200-680 mg/day has been shown to improve physical performance while a dosage between 100-576 mg/day may reduce mental fatigue.[11]
Rhodiola is a medicinal plant which contains adaptogenic and biologically active substances in its root, including flavonoids and phenolic glycosides. An adaptogen is a natural herbal substance that helps the body adapt and resist damage caused by stress. The adaptogenic properties of rhodiola are attributed to its regulation of the hypothalamus pituitary-adrenal (HPA) axis and key mediators in the body’s stress response such as cortisol.[12]
Shown to reduce oxidative stress in blood, liver and skeletal muscle [11] (animal study).
Increases cognitive and neural performance [11] (in healthy males).
Increases overall health in mentally fatigued populations.[11]
Citrulline Malate (6g per serving)
In humans, supplementation of 6 g of CM a day for 15 days led to a significant reduction in sensation of fatigue, an increase in the rate of oxidative ATP production during exercise, and an increase in post exercise recovery.[1]
Citrulline malate is a non-essential amino acid part of the ureogenesis cycle. Excess availability of CM enables the acceleration of this cycle, thereby facilitating the clearance of ammonium from the blood and tissues, which is a major fatigue factor. CM does so by stimulating glycolysis while blocking the aerobic utilization of pyruvate and recycling itself in the direction of gluconeogenesis. This results in less lactic acid accumulation and fatigue[2], making it a perfect ingredient for your pre-workout.
Citrulline malate increases nitric oxide production and reduces muscular fatigue through the reduction of lactic acid and ammonia in blood and tissue.[1]
Citrulline malate has been shown to significantly increase performance during upper and lower body multiple bout resistance exercise performance.[3]
Improves oxidative metabolism and exercise performance in healthy adults and enhances post exercise phosphocreatine recovery.[1][4]
Beta-Alanine (3.2g per serving)
On a total gram per day basis, beta-alanine dosing ranges from 2.4 to 6.4 g per day.[5][7] Other studies have broken down beta-alanine supplementation into 4 equal doses of 1.6 g per dosage. [6][8]
Beta-Alanine is a non-essential amino acid synthesized in the liver and taken up into skeletal muscle to yield carnosine, a histidine containing dipeptide. Carnosine acts as an intracellular hydrogen ion buffer to high intensity exercise, antioxidant and regulates muscle contractility.[5] However, it cannot be synthesized in skeletal muscle without Beta-Alanine acting as the rate limiting precursor. In isolated muscle, the absence of carnosine as a buffering agent leads to fatigue due to increased acidosis. Therefore, high levels of skeletal muscle carnosine is positively associated with anaerobic exercise performance.[7]
Beta-Alanine improves muscle buffering capacity leading to improved resistance training quality by increasing the number of repetitions that can be performed at a given intensity of training.[6]
Beta-alanine delays the onset of fatigue by reducing muscle acidosis.[6]
Increases peak power output in high intensity exercise.[6][8]
Caffeine (300mg per serving)
Caffeine, a common ingredient in the best pre-workouts, is rapidly absorbed through the body’s gastrointestinal tract and moves through the cellular membranes in a highly efficient manner. It is metabolized by the liver and through enzymatic actions resulting in several metabolites, including paraxanthine and theobromine.[9] Caffeine appears in the bloodstream as quickly as 15-45 minutes after consumption with peak concentrations evident 60 minutes post consumption. Caffeine crosses the blood brain barrier with little difficulty resulting in a primary site of action in the central nervous system (CNS) by altering specific signaling pathways. Caffeine use during exercise acts to decrease the body's reliance on glycogen utilization and increases its dependence on free fatty acid mobilization. Additionally, caffeine supplementation increases serum beta-endorphin concentrations and leads to decreased pain perception.[9] The body then excretes caffeine and its metabolites through the kidneys. Due to caffeine’s half life, circulating concentrations decrease by 50-75% within 3-6 hours after consumption.[9]
Increases lipolysis and the body’s dependance on free fatty acid mobilization.[9][10]
Increases energy expenditure through its thermogenic stimulation.[9]
Enhances cognitive performance through increased vigilance and alertness.[9]
Rhodiola (300mg per serving)
Rhodiola supplementation of 200-680 mg/day has been shown to improve physical performance while a dosage between 100-576 mg/day may reduce mental fatigue.[11]
Rhodiola is a medicinal plant which contains adaptogenic and biologically active substances in its root, including flavonoids and phenolic glycosides. An adaptogen is a natural herbal substance that helps the body adapt and resist damage caused by stress. The adaptogenic properties of rhodiola are attributed to its regulation of the hypothalamus pituitary-adrenal (HPA) axis and key mediators in the body’s stress response such as cortisol.[12]
Shown to reduce oxidative stress in blood, liver and skeletal muscle [11] (animal study).
Increases cognitive and neural performance [11] (in healthy males).
Increases overall health in mentally fatigued populations.[11]
