Pre-Workouts

How do pre-workouts work on the body?

Stimulation of the central nervous system

One ​​of the main effects of pre-workouts is stimulation of the central nervous system. Caffeine, a popular ingredient in many pre-workout preparations, quickly enters the bloodstream and affects adenosine receptors. The effect? ​​Reduction in fatigue, increased alertness and willingness to exert effort. That's why even after a hard day at work, reaching for a pre-workout with caffeine can give you a noticeable boost of energy.

Improved blood flow and performance

Another important area of ​​pre-workout activity is improving blood flow in muscles. Compounds such as arginine, citrulline, and nitrates stimulate the production of nitric oxide (NO) in the body. This in turn leads to vasodilation and increased blood flow in muscle tissue. In practice, this translates into:

• Increased "pump" effect – a feeling of fuller muscles,
• Better oxygenation of muscle tissue, which helps extend intensive series,
• Faster removal of metabolic waste products, which allows for more effective regeneration during exercise.

Increased muscle endurance

A common ingredient in pre-workouts is also beta-alanine. This substance, converted in the body into carnosine, is responsible for buffering lactic acid in the muscles. This can effectively shift your fatigue threshold, allowing you to perform more repetitions in sets or run a longer distance without a sudden drop in strength.

Support for psychological processes and concentration

Many pre-workouts contain ingredients such as tyrosine, theanine, or choline, which support the nervous system and cognitive functions. Thanks to them, the athlete is able to maintain greater concentration throughout the training, not allowing for moments of deconcentration or deconcentration of the technique of the exercises performed.

We described more about the effects of pre-workout supplements on our blog! 

Stimulating pre-workouts

Stimulating pre-workouts are the most popular group of products in this category, dedicated to people looking for an immediate energy and mental "kick". Their formulas are based on a synergistic combination of ingredients stimulating the central nervous system (CNS) with substances supporting performance and muscle pump. Many modern, strong pre-workouts also contain other, legal compounds with stimulating effects, which work synergistically with caffeine or offer a slightly different stimulation profile. Examples of such substances are DMAA, DMHA, Eria Jarensis extract, Methylliberine. They often also offer nootropic additives such as noopept, GLPC, huperzine, alpha GPC.

Stim-Free pre-workouts

For people who are sensitive to stimulants, train in the evenings or simply want to avoid the effect of stimulation, an excellent alternative are stim-free pre-workoutsants (stim-free). They focus on maximizing muscle pump, endurance and focus through mechanisms other than CNS stimulation. In no-boosters you will usually find citrulline, agmatine, beta-alanine, glycerol, but sometimes also adaptogens such as Rhodiola rosea and lion's mane. Sometimes no-boosters without stimulants also have added nootropic substances that do not have a typical stimulating effect, such as CDP-choline, choline, huperzine.

How to choose the right pre-workout?

Determining Training Goals

The first step in choosing a pre-workout supplement is to precisely define your goals. Do you mainly care about increasing energy and concentration, or maybe intensifying the "muscle pump" and faster regeneration? Knowing your needs will allow you to choose the product that best meets your requirements.

Taking into account Individual Sensitivity

Not every body reacts the same to stimulants. If you are sensitive to caffeine or avoid stimulation before bed, stimulant-free supplements will be a better choice. On the other hand, people looking for a quick energy boost and an intense stimulating effect should pay attention to preparations containing the right dose of caffeine and synergistic additives. If you don't like stimulants, feel irritable, have trouble sleeping, then aim for no-boosters without stimulants.

Monitoring your body's response

During your first uses, it's worth observing how your body reacts to the pre-workout supplement. If you experience any undesirable effects, such as excessive stimulation or stomach problems, it's worth modifying the dose so that it doesn't cause any undesirable effects.

Pre-workout for women – what to choose and what to look for?

A pre-workout supplement is designed to increase energy, improve endurance, and boost concentration during exercise. While most products on the market are advertised as "universal," women often have different needs than men.

• women are typically more sensitive to high doses of caffeine,
• many women work out in the evenings – strong stimulants can make it difficult to sleep,
• supplements that support sculpting, fat burning, and concentration are often preferred over extreme stimulation.

What ingredients should a good pre-workout for women contain?

moderate dose of caffeine or alternative energy sources

Instead of very high doses of caffeine (e.g., 300–400 mg), products with 100–200 mg or those based on milder stimulants work better. This gives you energy without the risk of irritability.

citrulline and arginine – for better circulation

These ingredients are responsible for the muscle pump effect, better oxygenation of the body, and improved recovery during training. Thanks to them, workouts become more comfortable and muscles look fuller.

beta-alanine – for increased endurance

Although it can cause a slight tingling sensation, it effectively delays muscle fatigue, allowing for a longer and more intense workout.

l-carnitine and green tea – support for fat burning

Many pre-workouts for women contain ingredients that support metabolism and fat reduction. This is a good solution for people who combine strength training or cardio with a weight loss process.

nootropics – for focus and concentration

Rhodiola rosea extract, theanine, or choline improve concentration and help you stay focused on your exercises, which is especially useful for strength training.

When is the best time to take a pre-workout?

It is recommended to take a pre-workout approximately 20-30 minutes before starting your workout. This time allows the active ingredients to be absorbed and start working, so you will feel their full power as soon as you begin your first set.

Can I use a pre-workout on non-training days?

Generally, there is no need to. Pre-workouts are designed to support the body during physical exertion. Using them on rest days, especially those with stimulants, can lead to building a tolerance and reducing their effectiveness on training days. On non-training days, focus on recovery.

After taking a pre-workout, I feel a tingling sensation on my skin. Is this normal?

Yes, this is a completely normal and safe phenomenon. It is caused by beta-alanine, one of the key ingredients that increases endurance. This effect, called paresthesia, is temporary and usually subsides after a dozen or so minutes or during your warm-up. For many people, it's a sign that the supplement is starting to work.