Getting ready: What to do before working out

Many people likely know the basics of what to do before working out, like getting enough sleep, eating well, staying adequately hydrated and making sure to warm up.

But you might be able to reap more rewards from your chosen exercise if you add a pre-workout supplement to your preparation routine. (A post-workout supplement can also help, but in this article we’re focusing on pre-workouts.)

What does pre-workout do?

What is a pre-workout? It’s nutritional supplement designed to provide extra energy, focus, endurance support or power during your workout. Pre-workouts can give you that extra boost you need if you’re working out in the early morning hours or searching for motivation after a long day of work.

While basic preparations are key to a healthy workout, taking a pre-workout supplement is a step that can really make a difference in your performance and outcomes, said Marissa Arterburn, an XS™ research scientist who is also an avid bodybuilder and weightlifter.

“If you do not fuel yourself properly before exercise, you’ll be less energized, you’ll be weaker and your workout performance will suffer,” Arterburn said. “In addition to eating healthy, a pre-workout delivers additional efficacious ingredients in a concentrated and convenient way to ensure you are fueling your body for success.”

Pre-workout ingredients: What is in pre-workout?

Ingredients in pre-workouts vary. Some are formulated to increase strength or power, while others focus on supporting your endurance levels to help power you through to the end. Arterburn said common ingredients include caffeine, l-citrulline, beta-alanine and B vitamins, all of which are part of the XS Pre-Workout Boost.

“The combination of those along with other ingredients help improve your focus and mental stamina while also supporting muscle endurance and strength,”† she said.

How much caffeine is in pre-workout?

Caffeine is a tried and true pick-me-up that has been shown to benefit workouts, which makes it a popular go-to for pre-workouts and energy drinks. “Caffeine acts as a central nervous system stimulant; therefore, it allows us to feel more alert and energized while increasing our mental stamina,” Arterburn said.

The amount of caffeine included in pre-workouts can vary widely – some are caffeine-free, others contain around 100mg all the way up to 400mg. And some pre-workouts don’t even indicate how much caffeine they have. Since experts recommend people consume no more than 400mg of caffeine each day, it’s a good idea to read the labels and track your caffeine intake.

“XS Pre-Workout Boost has 115mg of natural caffeine, similar to a 12 oz. cup of coffee,” Arterburn said. “We paired it with its functional partner rhodiola rosea, which helps promote physical endurance and mental focus during exercise. It also supports the body’s stress response system when you’re done to help shorten recovery.”†

If you’re someone who suffers from the jittery side effects of consuming a lot of caffeine, Arterburn said it’s even more important to monitor your caffeine intake. You can also look for a pre-workout that contains L-theanine, a naturally occurring amino acid that helps diminish caffeine jitters while also supporting focus during workouts, she said.

What does beta-alanine do in pre-workout?

Beta-alanine is a non-essential amino acid produced in the liver, but also found in fish, meat and poultry. While all amino acids are proteins, the non-essential amino acids are those that the body can produce naturally in sufficient quantities. Beta-alanine produces carnosine, a molecule that can help reduce lactic acid accumulation in your muscles during exercise.

“That’s why we recommend you look for supplements containing a clinical dose of Carnosyn®†† beta-alanine, the highest quality beta-alanine of its kind that can assist in improving athletic performance and reducing fatigue,”*† Arterburn said. “We paired it with a clinical dose of L-citrulline because they work in tandem as nitric oxide boosters, which in turn helps promote blood flow to our muscles.”

The ingredients expand your blood vessels, promoting blood flow and circulation to your muscles during exercise. More blood flow to muscles means increased oxygen and nutrients to fuel your muscles for a better workout.

“And the benefit from these ingredients is that they help delay muscle fatigue so we can train harder and longer, pushing out those last few reps for better muscle pump,” she said.

Why does pre-workout make you itch?

Many people who take pre-workouts regularly often end up posing the same question: Why does pre-workout make you itch? Or: Why do I get a tingling or prickling sensation? That itching or tingling is known as paresthesia, and it’s a common side effect of beta-alanine.

People can experience it on their skin. It’s a temporary sensation that typically goes away within 60-90 minutes of taking the pre-workout, just about the time you’re ready to hit the showers.

When should you take pre-workout? How long does it last?

It should go without saying that a pre-workout should be taken before your workout. But how long before you hit the gym or lace up your running shoes should that be? Afterall, people can get many of the ingredients in traditional pre-workouts from regular food, like caffeine and amino acids, Arterburn said.

“But when it comes to maximizing the associated benefits for these ingredients, timing is everything,” she said. “One of the most critical windows in the day for nutrition and supplementation is right before a workout.”

Most pre-workouts, including XS Pre-Workout Boost, should typically be consumed about 15 minutes before you start moving. How long does a pre-workout last? Anywhere from 30 minutes to 3-4 hours depending on the ingredients. Caffeine, for example, stays in your system for several hours. (A good thing to keep in mind when exercising late in the day!)

Want to learn more about pre-workouts, post-workouts and other sports nutrition supplements? Check out additional sports nutrition stories on Amway Discover.

^{†This statement has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure or prevent any disease.}

^{††CarnoSyn® is a registered trademark of Natural Alternatives International, Inc.}

^{*When combined with regular weight/resistance training and a healthy, balanced diet.}