Pre- and Post-Workout Supplements to Maximize Exercise Performance
January 17, 2024
Achieving peak performance in your workout regimen requires more than just dedication and sweat. Nutrition is crucial
for fueling your body before and after exercise, and that's where pre- and post-workout supplements come into play.
These supplements can optimize your workouts, enhance recovery, and support overall fitness goals. Whether you’re a
dedicated athlete or just starting your fitness journey, pre- and post-workout supplements can help you maximize
your exercise performance.
What are Pre-Workout Supplements?
Pre-workout supplements are nutritional products you take before engaging in physical exercise or strenuous
activities. These supplements provide the body with targeted nutrients that enhance performance, energy levels, and
focus during workouts. While the exact composition of pre-workout supplement blends can vary, they typically contain
a combination of ingredients aimed at promoting increased endurance, improved strength, and heightened mental
alertness. Building your own pre-workout stack provides peace of mind, as you know what you’re taking exactly
instead of trusting a proprietary blend that may conceal the exact amounts of each ingredient. It also allows you to
target specific fitness goals, such as:
-
Increased Energy Levels:
- Common ingredients:
-
Caffeine: A stimulant that
helps increase alertness and energy levels. Caffeine can enhance physical performance by
reducing perceived effort and fatigue. [1 - 8]
-
Beta-alanine: An amino acid
that delays the onset of fatigue by increasing carnosine concentrations in muscle tissue.
Carnosine acts as a pH buffer, helping to neutralize the acidity produced during exercise. By
counteracting the acidosis that occurs during intense exercise, beta-alanine helps delay the
onset of muscle fatigue. [9 - 12]
-
Creatine monohydrate: A
compound that aids in producing ATP (adenosine triphosphate), the body's primary energy source
for muscle contractions. Creatine supplementation may contribute to increased strength and
power. [13 - 17]
- Function: Boosting energy levels, enhancing focus, and delaying fatigue during exercise.
-
Improved Endurance:
- Common ingredients:
-
Branched-Chain
Amino Acids (BCAAs). Leucine, isoleucine, and valine are the three amino acids
collectively known as the BCAAs. These are crucial for protein synthesis. The body can also use
them as a rapid energy source to sustain energy during endurance workouts. [18 - 25]
-
Beta-alanine. In addition to
improving energy levels, beta-alanine can enhance endurance by buffering the acidic environment
created during high-intensity exercise. [9 - 12]
- Function: BCAAs help preserve muscle glycogen, while beta-alanine buffers acidic buildup, delaying
muscle fatigue for better endurance.
-
Enhanced Blood Flow:
- Common ingredients:
- Nitric oxide boosters like arginine
or citrulline. L-arginine is an amino
acid and precursor to nitric oxide. L-citrulline is another amino acid that is a crucial player
in the nitric oxide pathway. Unlike L-arginine, L-citrulline converts to L-arginine in the
kidneys, leading to a more sustained increase in arginine levels. Sustained arginine elevation
may result in prolonged nitric oxide production and improved exercise performance. [26 - 30]
- Function: Increased blood flow to muscles, delivering more oxygen and nutrients for improved
performance.
-
Mind-Muscle Connection:
- Common ingredients:
- Nootropics like tyrosine or acetyl-L-carnitine (ALCAR). Tyrosine helps synthesize dopamine
neurotransmitters that influence focus and mental alertness. It may also delay the onset of
mental fatigue during prolonged or demanding exercise by supporting neurotransmitter balance. ALCAR can cross the
blood-brain barrier, where it acts as a precursor to acetylcholine, a critical neurotransmitter
for cognitive function. Some studies suggest that ALCAR may have cognitive-enhancing effects,
including improved focus and mental clarity. It also enhances energy metabolism by transporting
fatty acids into the mitochondria for energy production. [31 - 37]
- Function: Enhancing cognitive function, promoting focus, and establishing a robust mind-muscle
connection.
What are Post-Workout Supplements?
Post-workout supplements are the counterparts of pre-workout supplements. They support exercise recovery and help
repair and replenish the body after exercise. These supplements provide specific nutrients that can help optimize
recovery, reduce muscle soreness, and support muscle protein synthesis. The primary goals of post-workout
supplementation are to replenish essential amino acids, reduce muscle protein breakdown, and promote muscle repair
and growth.
-
Muscle Recovery:
- Common ingredients:
- Protein (whey, casein). Protein is a crucial component of post-workout supplementation because
it provides the essential amino acids needed for muscle repair and growth. Whey protein is
fast-acting and works best when taken shortly after finishing a workout. Casein digests more
slowly. It forms a gel-like substance in the stomach, resulting in a gradual amino acid release
into the bloodstream over time. Most people take it before bedtime to provide a slow and steady
release of amino acids during the night, supporting muscle recovery during sleep. PureBulk also
carries rice protein and pea protein for individuals
following a plant-based diet or those with lactose intolerance. [38 - 42]
- BCAAs. You can take BCAAs
before, during, and after a workout, as these incredibly versatile amino acids perform numerous
functions to support exercise performance and recovery. They help reduce muscle soreness and
promote muscle recovery by stimulating muscle protein synthesis. They can also help reduce
muscle protein breakdown during and after exercise. Although scientists don’t fully understand
the mechanism, research shows that BCAAs help reduce delayed onset muscle soreness (DOMS). [18 -
25]
- Glutamine. Glutamine is a precursor to
amino acids that synthesize collagen, a structural protein that participates in muscle repair.
It can also convert to glucose and replenish glycogen stores during exercise recovery. Like
BCAAs, glutamine has unknown mechanisms that decrease DOMS. Researchers believe this may be due
to its anti-inflammatory properties. [43 - 50]
- Function: Aiding muscle repair, reducing muscle soreness, and replenishing amino acid stores.
-
Reduced Inflammation:
- Common ingredients:
- Omega-3 fatty acids. Omega-3s like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
have powerful anti-inflammatory properties. They reduce pro-inflammatory markers associated with
intense exercise. They also produce specialized pro-resolving lipid mediators (SPMs), which help
clear inflammatory cells and shorten the inflammatory response duration. Additionally, omega-3s
support cartilage health and reduce joint pain and stiffness. Fish oil capsules are a
rich source of omega-3 fatty acids. [51 - 59]
- Curcumin. Curcumin is
the active ingredient in turmeric with antioxidant and anti-inflammatory properties. It inhibits
pro-inflammatory pathways that would otherwise trigger inflammatory cytokines. Curcumin
supplementation can also decrease circulating pro-inflammatory cytokines. Curcumin possesses
strong antioxidant properties, helping neutralize free radicals generated during exercise.
Intense physical activity can lead to oxidative stress, and curcumin's antioxidant activity may
contribute to reducing exercise-induced inflammation. [60 - 67]
- Function: Combating post-exercise inflammation and supporting joint health.
-
Rehydration:
- Common ingredients:
- Electrolytes. Electrolytes help regulate the fluid balance within and outside cells. Sodium, potassium, and chloride are
critical electrolytes for osmotic balance. They ensure the appropriate water distribution
between cells and the extracellular space. [68 - 69]
- • Function: Replenishing electrolytes lost through sweat, maintaining proper fluid balance.
What to Consider When Choosing Pre- and Post-Workout Supplements
-
Personal Goals and Tolerance:
- Tailor your supplement intake based on individual fitness goals, tolerance to specific ingredients, and
overall health.
-
Timing Matters:
- Consume pre-workout supplements 30-60 minutes before exercise.
- Post-workout supplements are most effective when taken within 30 minutes after exercising, except for
casein protein, which works best when taken before bed or ahead of fasting periods.
-
Hydration is Key:
- Adequate water intake is crucial for pre- and post-workout supplements’ effectiveness.
Pre- and post-workout supplements can significantly enhance your exercise routine, helping you achieve your fitness
goals faster. However, it's essential to understand your body's needs, choose the right supplements, and integrate
them into a well-balanced diet and exercise plan. Always consult with a healthcare professional or a nutritionist
before introducing new supplements to your routine to ensure they align with your unique health profile and fitness
objectives.
References and Research
