Pre-workout Supplements

Three non-magical substances help make athletes strong and lean

By Jim Schultz

Ever wish you could swallow a pill, capsule or some powder that would make you stronger and more athletic? If it sounds too good to be true, scientific research demonstrated more than a decade ago that pre-workout supplements can do exactly that.

Combining the supplements with high-intensity interval training—short bursts of vigorous exercise broken up with periods of rest—can boost oxygen uptake, increase training volume and shed body fat, according to a 2010 University of Oklahoma study reviewed in the Journal of the International Society of Sports Nutrition.

A solid supplement starter pack for overall health should include a good fish oil, plenty of vitamin D and even a little magnesium citrate. But what about super jocks who want to push the envelope on physical fitness? Or those who want to test their performance boundaries in the gym and on the field? What additional supplements should they consider?

The pre-workout supplements market was valued at $14.2 billion in 2022 and is projected to reach $26.8 billion by 2030. — Verified Market Research

First, most supplements in the pre-workout/ post-workout/muscle gain/fat burn categories belong in the trash bin, not on the pantry shelf. They’re loaded with fillers and marketed with hype, so users almost always overpay for ingredients they don’t need and find themselves underwhelmed by lackluster results. It’s better to put away the wallet and simply eat more chicken and vegetables.

However, some tried, tested and true supplements do have value. Let’s consider three of the most effective.

CREATINE MONOHYDRATE

This might be the most widely studied supplement in history—at least when it comes to performance and athletics. Trials have demon-

supplements with high-intensity interval training can boost oxygen uptake, increase training volume and shed strated creatine is safe and offers performance benefits in strength output, work capacity and lean body mass.

Combining supplements with high-intensity interval training can boost oxygen intake, increase training volume and shed body fat.

It’s really a no-brainer that creatine should become a regular part of a performance supplement lineup. The only downside is users put on a few pounds almost overnight.

It happens because creatine pulls water into the muscles, keeping them hydrated and primed for optimal performance. Thus, the body naturally holds more water while supplementing with creatine.

But the water is inside the muscles, and it’s not the subcutaneous bloat experienced after slamming down a plate of sweet and sour chicken.

Consult with a physician for daily dosage.

CITRULLINE MALATE

A popular ingredient in many pre-workout supplements, citrulline malate, has been shown to boost performance in the gym by increasing arginine levels in the bloodstream.

Citrulline malate promotes vasodilation, a medical term for widening blood vessels and increasing blood pressure. With that improved blood flow, the system is primed for more oxygen uptake at the muscular level.

As a result, users almost immediately develop more overall work capacity, better training endurance and quicker recovery.

Consult with a physician for daily dosage.

BETA-ALANINE

The body produces this non-essential amino acid naturally. It reduces fatigue, allowing for more weight-training repetitions or more intense cardio sessions.

The benefits might not be noticeable immediately—the way they are with citrulline malate—but supplementing with beta-alanine over time could lead to higher training output.

Consult with a physician for daily dosage.

UNNEEDED “SUPPLEMENTS”

Neither caffeine nor protein powder made the list.

While caffeine acts as an incredibly effective pre-workout stimulant, more than 90% of Americans already consume it regularly. That makes it the nation’s most popular drug, and it seems safe to assume readers’ consumption is already on point.

Some supplements belong in the trash bin, not on the pantry shelf.

While many consider protein powder a supplement, it’s really nothing more than a quick, convenient source of that essential nutrient. So, a good protein powder seems more like a boneless, skinless chicken breast than like a multivitamin.

But three true supplements—creatine, citrulline malate and beta-alanine—can help anyone who’s dedicated to fitness achieve the next level of training—no magic required.

Jim Schultz, Ph.D., a derivatives trader, fitness expert, owner of livefcubed.com and the daily host of From Theory to Practice on the tastylive network, was named North American Natural Bodybuilding Federation’s 2017 Novice Bodybuilding Champion. @jschultzf3