The term 'BCAAs' refers to three essential amino acids: leucine, isoleucine, and valine. Branched-Chain Amino Acids (BCAA)īranched-chain amino acids (BCAA) are one of the most common ingredients found in pre-workout formulas, particularly stim-free pre-workouts. Increasing power output and force Įffective doses of betaine anhydrous fall between 2,400 and 4,000 mg taken prior to exercise. Studies suggest that supplemental betaine may provide several benefits, including: More specifically, betaine is an important methyl donor that impacts several physiological processes from DNA replication, blood pressure balance, and neurotransmitter function. The body also produces betaine endogenously, as it's an essential regulator of homocysteine levels and cellular fluids. Betaine Anhydrous (Trimethylglycine)īetaine anhydrous, aka trimethylglycine, is an amino acid derivative found primarily in beetroot. Much like creatine, your carnosine concentrations will remain effectively elevated if you take beta-alanine daily. This pre-workout ingredient doesn't necessarily need to be taken right before exercise. Thankfully, this side effect dissipates if you use beta-alanine consistently. īeta-alanine is an oft-maligned sports supplement due to a harmless side effect known as paresthesia (which resembles a tingling sensation under the skin).

Research suggests that active individuals need 3 – 5 grams of beta-alanine daily for ergogenic benefits. However, many pre-workout supplements miss the mark on beta-alanine by skimping on the dose. Relevant benefits of beta-alanine include improving muscular endurance, reducing muscle fatigue, and supporting muscle growth. Numerous studies are now available demonstrating the efficacy of beta-alanine as a pre-workout supplement. In turn, carnosine acts as a buffer that neutralizes acidic byproducts of intense exercise. Since beta-alanine is the rate-limiting substrate for carnosine synthesis, supplementing with this amino acid can rapidly increase muscle carnosine levels. Beta-Alanineīeta-alanine is a beta-amino acid that combines with L-histidine to form a dipeptide known as carnosine. However, most pre-workouts on the market only contain around 1 – 2 grams of citrulline due to its cost. Studies indicate that the optimal dose of citrulline (malate) is 4 – 8 grams taken before a workout. However, citrulline and citrulline malate tend to be the most effective of the bunch. When dosed appropriately, these ingredients will increase circulation and blood flow to skeletal muscle. It isn't uncommon for citrulline to be replaced with L-arginine, beetroot, or agmatine sulfate to support nitric oxide production.

Malic acid is an important intermediate compound involved in energy production, but its ergogenic effects remain to be demonstrated.Īdditionally, research has found that citrulline malate enhances the anti-catabolic effects of branched-chain amino acid (BCAA) supplements. However, pure L-citrulline is seemingly just as effective as citrulline malate, so long as the doses of citrulline are matched.

In fact, L-citrulline malate, the citrulline salt of malic acid, is one of the most common pre-workout ingredients. While L-citrulline is ideal for bodybuilders and those who lift weights, endurance athletes may also benefit from it. Ultimately, this translates to greater muscle pumps and heightened energy levels. When nitric oxide production increases, blood flow improves and allows both nutrients and oxygen to replenish muscle tissue more efficiently. L-citrulline is an amino acid found in watermelon, and is a popular ingredient in pre-workout supplements due to its ability to boost nitric oxide levels. Most of these ingredients can be found in the Transparent Labs PreSeries lineup, but not all since some have overlapping benefits with unlikely synergy (making them redundant). There are hundreds of dietary supplement ingredients that promise to boost workout performance and recovery, but only a few have evidence-backed benefits.ĭon't worry - we compiled a list of the 10 best pre-workout ingredients and their effective dosages. best pre-workout for weight loss, best non-stim pre-workout, and best pre-workout for muscle gain). To make your search for the best pre-workout a little less arduous, we've compiled a list of the top pre-workout ingredients based on science and how they work.Īnd if you're already up to speed on pre-workout ingredients, skip ahead to see our rankings for best pre-workouts by category (e.g. The hard part is sifting through the marketing, exaggerated performance claims, and opinions of gym-goers, Reddit users, and fitness influencers. But once you dive into the realm of pre-workout supplements, you'll soon realize the options are endless. To take your exercise performance to the next level, it's essential to use the best pre-workout ingredients based on your specific goals. Best Pre-Workout Supplements: 2023 Update

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