What are Pre-Workout drinks?
What are Pre-Workout drinks?
Pre-workout Dietary Supplement products are typically produced as dissolvable powders which contain caffeine, B-vitamins and isolated amino acids (or amino acid-containing compounds). These ingredients are associated with promoting positive energy levels, mental focus, muscle recovery and performance. Pre-workout powders are usually dissolved in water and are best used 15-30 minutes before a workout or training session in order to increase energy levels, improve endurance, and promote protein synthesis. The amount of pre-workout powder used, per serving, is normally around 8-16 grams. These products, which are commonly referred to as just “pre-workout”, are also used alongside post-workout protein supplementation (See whey isolate) in order to put the body's muscle-building functions into hyperdrive.
Pre-workout has only been produced commercially since 1982. The pre-workout that was available to the public at this point in time was created using relatively under-researched methods and ingredients. Some of the earliest top-selling pre-workout supplements were, rightfully, perceived as the “bad boys” of nutrition, as their producers infamously added a few very controversial ingredients to their recipes. Due to a lack of regulation regarding nutritional supplements, some of these controversial ingredients included compounds which were closely related to controlled stimulant substances. Despite the potential risks, pre-workout quickly became popular within the bodybuilding community.
Luckily, the days of the “bad boys” are mostly behind us. The pre-workout supplements of today have cleaned up their recipes, and reputations, by eliminating the use of non-organically occurring compounds. Multi-institutional scientific research has continually advanced and improved our understanding of the functions and benefits relating to pre-workout supplements, and their ingredients. This has allowed for the use of pre-workout supplements to become destigmatized. Today, it is estimated that around 30% of young adults use pre-workout supplements on a daily basis(1). Here at VADE, we used all of the most beneficial amino acids, amino acid associated compounds (like creatine), and vitamins, in order to develop a simple, but extremely effective supplement. We also implemented our innovative dissolvable film technology to create a mess-free and highly portable pre-workout supplement which completely redefines the average pre-workout routine.
What does "Pre-Workout" do?
We’ve all had those days where we’re “just not feeling it”. IF you can even get yourself up and moving, you drag yourself from exercise to exercise- never feeling like you did anything worthwhile. You yawn and stare into the distance waiting for the inspiration to come. Or, you may have experienced workouts during which you push yourself pretty hard, but just don’t feel like you did. So, you shower-up, and move on with your day, hoping that tomorrow's workout will be better. Don’t you wish there was something you could do in those moments? Something to jump-start your system? Well, there is…
You guessed it; VADEs Pre-workout is that “something”. We’ve said before that there aren’t any magic potions when it comes to fitness. But this comes pretty close. All that’s needed is a single 8-Gram serving of pre-workout powder, and those disappointing workouts seem to fade from memory.
Here’s how VADE’s pre-workout works:
When your body exercises and exerts itself, it releases a concoction of chemicals that help your mind and muscles perform at a heightened level. Your blood loads up with oxygen. Your vascular system opens up and brings more oxygen-rich blood to your muscles and brain. Some people call this a “pump”. What also happens when your body exerts itself is that your muscles feel tired. This is a frustrating thing, especially when you are trying to reach a personal record or show off to your friends! VADE’s pre-workout is actually made, in part, out of the molecules that your body already produces which cause “the pump” and help slow fatigue. You can read more about the functions of these molecules, which are called amino acids, further along in this article.
Let’s not forget the druggery of beginning your workout. Caffeine has been used for centuries as a way to stimulate the central nervous system. Through countless studies, caffeine has been shown to improve power output, mental focus, aerobic performance and endurance (2). This is why caffeine has been added to VADE’s pre-workout. Caffeine helps get your workout started-off right. Caffeine is also known to increase fat oxidation during exercise. Fat oxidation is another function which provides your body with energy when it is not using blood glucose (3).
VADE’s pre-workout also contains loads of B-vitamins. According to the Mayo Clinic, B-vitamins play crucial roles in energy extraction from nutrients, cellular formation, brain function, DNA production, and cellular metabolism (4).
Does Pre-Workout give you energy?
Caffeine: Nearly every ingredient in VADE’s pre-workout plays a part in enhancing energy levels. For starters, caffeine may be the most obvious energy-agent that can be found in many pre-workout powders. Caffeine works by blocking the “sleepy byproduct (AMP)”which is left behind when our brain uses energy (ATP). This let’s our brains feel as though they have not used the amount of energy that would cause them to feel tired or worn. Caffeine is also a mild stimulant which directly affects the central nervous system. It causes our body and mind to feel more energized and alert (2,3).
B-Vitamins: B-vitamins are naturally found in the foods we eat and many of them are stored in our bodies. Among other things, B-Vitamins are essential to the extraction, conversion, and use of energy from nutrients (5). Supplementing B-vitamins has been shown to greatly improve energy levels and even mood (6).
Amino Acids: Amino acids are also found naturally occurring in foods and in our bodies. Amino acids promote better energy usage and transfer. Some of the amino acids increase fat oxidation so that our muscles have a greater supply of energy. Increasing the dosage of some of these amino acids even blocks the uptake of other amino acids which trigger your brain to produce melatonin (which makes you sleepy). This delays the sensation of fatigue and brain-fog while you are exercising. There is an ongoing debate regarding what truly causes central fatigue. The main theories propose that a build-up of lactic acid and ammonia in the bloodstream and muscles causes the sensation of fatigue. The amino acids in VADE’s pre-workout are known to slow, and even stop, the backup of lactic acid and ammonia.
Black Pepper Fruit Extract: Black Pepper is one of the special additions to VADE’s pre-workout supplement powder. Black pepper contains a compound called Piperine. Over many centuries, Piperine has been shown to be associated with many health benefits. Piperine is quickly absorbed and is widely distributed in many tissues within the body. Piperine increases metabolic rates in resting muscle which utilizes unused calories. It also improves muscle performance during exercise by reducing muscle damage and optimizing oxygen and energy metabolism (7,8).
What are amino acids?
Amino acids are organic molecules which are the molecular building blocks of proteins. Amino acid molecules contain Carbon, Hydrogen, Oxygen, and Nitrogen (9). The molecules combine into peptide chains and form into protein molecules and other basic materials which synthesize hormones and neurotransmitters. Many amino acids are produced naturally within our bodies (non-essential amino acids). However, some of the amino acids that are required for many of our biological processes are only found in the food that we consume (essential amino acids)(9,10).
Amino acids are essential for muscle recovery as they are used to build the proteins which construct our muscles (11). When they are readily available in the bloodstream, they reduce muscle damage and boost muscle protein synthesis. Some amino acids Increase the levels of Nitric Oxide in your bloodstream which opens your blood vessels allowing improved blood flow. The presence of phosphate is increased by a few of the essential amino acids which, in-turn, provides additional energy for muscle contraction (9,10,12).
You can think of amino acids as the tools and materials that you would need to build a house. If proteins are the walls and floors of your house, amino acids are the lumber. If messages need to be delivered within the job-site, amino acids are also the clip-boards and paper. If fatigue-causing acids and compounds are the rain falling on the job-site, amino acids are the tarps that are keeping the walls from getting wet. If more electricity needs to be supplied to the project, the amino acids, which increase fat oxidation for energy, are the extra generators. When you ingest amino acids, you are simply supplying more materials and resources for the building project.
Replace your meal and lose weight
VADE Nutrition 100% Plant-Based Protein is an all in one meal replacement made from Pea Protein, Brown Rice, Chicory Root Fiber and an Organic Power Greens Blend.Shop Plant-Based Meal Replacement
Will pre-workout help me lose weight?
Pre-workout helps you exercise harder, longer, and more often. Better workouts, alongside calorie regulation, helps you burn your fat storage while the amino acids prevent your body from breaking down your muscle protein for energy which causes a loss of muscle mass. Keeping your muscle mass is important when it comes to fat burning. Muscles require more energy for movement as well as for maintenance while resting. The more energy is being used by muscle, the less energy is being stored as fat.
- Caffeine has been shown to assist in lowering body fat percentages as it slightly increases your metabolic rate to increase the amount of fat utilized during continuous aerobic exercise (3,13).
- VADE’s pre-workout also contains loads of B-vitamins which have been shown to improve energy metabolism and effectively reduce weight gain by improving energy metabolism and carbohydrate and fat usage (14).
- Piperine increases metabolic rates in resting muscle which utilizes unused calories (7,8)
Who should use Pre-Workout?
This is a product specifically designed to enhance the performance and muscle recovery in those who are training at any level of experience. Those who are not planning on committing to a fitness routine would not necessarily accrue the available benefits of pre-workout. Whether you are beginning a new exercise-walking regimen or training for the Crossfit Games, implementing pre-workout into your nutritional fitness routine can give you the tools you need to break through your limitations and plateaus.
When should I use Pre-Workout?
Pre-workout works the best when it is used 15-30 minutes before a workout. This time for the ingredients to circulate around the body and establish their functions. Certain ingredients can be useful when they are used during and after a workout. However, the combination of the ingredients is specifically designed to be most effective when used before exercise.
- Examination of a pre-exercise, high energy supplement on exercise performance
- Efficacy of Acute Caffeine Ingestion for Short-term High-Intensity Exercise Performance: A Systematic Review
- Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation?
- Vitamin B-12
- B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review
- A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals
- Piperine enhances carbohydrate/fat metabolism in skeletal muscle during acute exercise in mice
- Piperine’s mitigation of obesity and diabetes can be explained by its up-regulation of the metabolic rate of resting muscle
- Essential amino acids: master regulators of nutrition and environmental footprint?
- Biochemistry, Essential Amino Acids
- Essential Amino Acids: Definition, Benefits and Food Sources
- Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review
- The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
- B Vitamins Can Reduce Body Weight Gain by Increasing Metabolism-related Enzyme Activities in Rats Fed on a High-Fat Diet
References not cited:
- The Effect of Nitric-Oxide-Related Supplements on Human Performance
- Creatine Supplementation
- Role of β-Alanine Supplementation on Muscle Carnosine and Exercise Performance
- A Role for Branched-Chain Amino Acids in Reducing Central Fatigue
- Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion
- Isoleucine, a potent plasma glucose-lowering amino acid, stimulates glucose uptake in C2C12 myotubes
- Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise
- Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise
- Combined Effects of Caloric Restriction and Branched-Chain Amino Acid Supplementation on Body Composition and Exercise Performance in Elite Wrestlers
- Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans
- Biochemistry, Essential Amino Acids
- Amino acid reactions
- Long-term creatine intake is beneficial to muscle performance during resistance training
- Effect of creatine loading on neuromuscular fatigue threshold
- Piperine regulates UCP1 through the AMPK pathway by generating intracellular lactate production in muscle cells
What is a Meal Replacement?
Meal replacement products are beginning to make a name for themselves in the nutrition world. With the abundance of quick and easy meal options increasing, provided by fast food/chain restaurants and premade “budget meals”, we have started to realize how many of us are simply filling rather than fueling ourselves. There is a well documented correlation between the increased availability of processed ingredients, and the American obesity epidemic. Our digestive systems have become inflamed, due to a lack of microbial gut health, and our endocrine systems have become overwhelmed by an onslaught of indigestible, or unusable, processed sugars and unhealthy oils.
What is whey isolate?
Protein molecules are generally extracted, for the purpose of use in protein fortified foods, from a few main food sources: Dairy or cow milk (e.g. Whey and Casein), and Plants (e.g. Pea, Soy, Hemp). The isolated molecules are not identical in their structure- therefore, protein isolates derived from different food products come with varying benefits (4, 6) Whey protein molecules are found in cow milk. The protein molecules are extracted from the dairy through a series of filtration methods. These filtration methods separate the protein molecules from most of the other dairy compounds like lactose (7). Following the initial filtration, what is left is called “whey concentrate”. Whey concentrate is then continually filtered until the contents of the filtered material are almost solely whey protein molecules- creating “whey isolate”.