Preworkout: Do they really improve performance?

1. What is a preworkout?

A preworkout is a supplement designed to be taken before training with the aim of increasing energy, strength and physical performance. Generally, they contain a combination of stimulants, amino acids and other compounds that optimize muscle activity and resistance.

2. Main ingredients of the preworkout and their function

Preworkouts may vary in composition, but the most common ingredients are:

Caffeine: energy and focus

• Increase concentration and reduce the perception of effort.
• Improves resistance and anaerobic performance.
• Recommended dose: 100-300 mg (according to tolerance).

Beta-Alanine: Muscle Resistance

• Reduce muscle fatigue by cushioning the accumulation of lactic acid.
• It can generate a tingling sensation (parstestesia), harmless but annoying for some.
• Recommended dose: 3-6 g per day.

Creatine: More strength and power

• ATP availability increases, improving explosiveness and strength.
• It is not necessary to take it specifically in preworkout, since its effect is cumulative.
• Recommended dose: 3-5 g per day.

L-arginine and L-Citrulin: Blood flow improvement

• They favor the production of nitric oxide, increasing vasodilation and oxygen supply to the muscles.
• Recommended doses: 6-8 g of citrus or 3-5 g of arginine.

BCAAS (branched chain amino acids)

• They help reduce muscle degradation during intense training.
• Recommended dose: 5-10 g before training.

Taurine: Muscle hydration and function

• It favors muscle contraction and cell hydration.
• Recommended dosis: 500-2000 mg.

3. Benefits of preworkouts

More energy and resistance→ Increase the intensity and duration of training.
Greater strength and explosiveness→ Improve ATP production and reduce fatigue.
Better concentration and focus→ Thanks to caffeine and other stimulants.
Better blood flow and muscle congestion→ Increase vasodilation and muscle pumping.

4. When and how to take a preworkout?

Ideal time: 30-45 minutes before exercise.
What to take it with: With water, avoiding dairy or heavy meals that slow down its absorption.
Frequency: It is not advisable to take preworkout every day to avoid dependence on caffeine.

5. Should everyone take preworkout?

Not necessarily. They are useful in certain scenarios, but not essential:

Ideal for:

• High intensity or long -term training.
• People with fatigue or low energy before training.
• Athletes that seek to improve their competition performance.

«Not recommended for:

• People sensitive to caffeine.
• Who train near sleep (can affect sleep).
• Those with hypertension or cardiac problems (consult with a doctor before).

6. Natural alternatives to preworkout

If you prefer to avoid commercial supplements, some natural options include:

Black coffee→ Provides caffeine without additives.
Banana with peanut butter→ Fast and sustained energy.
Honey with water and lemon→ Glucose contribution for fast energy.
Beet→ Rich in nitrates, improves muscle oxygenation.

7. Conclusion

Preworkout can be a useful tool to improve performance and energy in the gym, but are not necessary for everyone. It is important to choose a quality product, know the ingredients and evaluate if you really need them. It is always advisable to try with low doses at the beginning and avoid excessive consumption of caffeine.