Pre-Workout Explained: Ingredients and How to Use It

October 21, 2024Valerion Nutrition
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Key takeaways

  • A pre-workout is an optional powder you mix with water and take 20-30 minutes before training.
  • Common ingredients are caffeine, citrulline, beta-alanine, creatine and electrolytes. Formulas differ a lot between brands.
  • Follow the directions on the label and keep an eye on your total caffeine intake.
  • Look for a transparent label: no proprietary blends and the caffeine content per serving.
  • It never replaces a balanced diet, enough sleep and a good training plan.

What are pre-workout supplements?

Pre-workout supplements are powders that you mix with water and take before training, usually 20-30 minutes before your session. Formulas differ a lot from brand to brand. Common ingredients include:

Scoop of pre-workout powder on a blue background
Pre-workout powder: always check the label.
Ingredient What it is
Caffeine A stimulant that also occurs in coffee and tea, and the best-known pre-workout ingredient.
Citrulline An amino acid, often used as L-citrulline malate.
Beta-alanine An amino acid that can cause a tingling sensation.
Creatine Sometimes added to pre-workouts. Creatine increases physical performance in successive bursts of short-term, high intensity exercise; the beneficial effect is obtained with a daily intake of 3 g of creatine.
Electrolytes Minerals such as sodium, potassium and magnesium.

How do you use a pre-workout?

Always follow the directions on the label and do not exceed the recommended daily dose. Most pre-workouts are taken 20-30 minutes before training. Keep an eye on your total caffeine intake for the day, including coffee, tea and energy drinks, and avoid caffeine late in the evening if you are sensitive to it.

Good to know

Pre-workouts with caffeine are not recommended for children or for pregnant or breastfeeding women.

What to look for in a pre-workout

1
A transparent label:
no "proprietary blends", so you can see the amount of every ingredient.
2
The caffeine content per serving,
together with the mandatory caffeine warning.
3
Taste and mixability:
you will drink it often, so it should taste good.
Pink and black Valerion Shaker V2 500 ml in a gym setting
Mix it in the Shaker V2.

Why we made S.M.A.S.H Pre-Workout

At Valerion Nutrition we developed S.M.A.S.H with a transparent label:

  • Six active ingredients: L-citrulline DL-malate, AAKG, beta-alanine, caffeine, L-theanine and Siberian ginseng extract.
  • No proprietary blends: the amount of every active ingredient is on the label.
  • Two flavours: Blueberry Ice and Lemon Lime.

Take the recommended scoop size 20-30 minutes before your workout. Contains caffeine. Not recommended for children or pregnant or breastfeeding women.

Discover S.M.A.S.H Pre-Workout
SMASH Pre-Workout Blueberry Ice tub with blue light effect
Blueberry Ice
SMASH Pre-Workout Lemon Lime tub with green light effect
Lemon Lime

Conclusion

A pre-workout is an optional extra. It does not replace a varied and balanced diet, enough sleep and a good training plan. Choose a product with a clear label, follow the directions and see how it fits into your routine.

Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Contains caffeine. This article is for information only and is not medical advice.

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