by Tony Gjokaj August 30, 2021 4 min read
Many new-to-fitness people get intimidated by pre-workouts.
Some are concerned about the ingredients, what happens after they use them, and if they're safe or not.
So in this post, we are going to explore everything about pre-workouts.
Let's dive in!
Pre-Workouts are supplements formulated with ingredients designed to enhance workout performance. Most pre-workouts will contain ingredients like Beta-Alanine, Citrulline, Caffeine, and other things.
Pre-Workouts are ideally taken before your workout, typically about 15-30 minutes before.
I personally prefer to take mine during my warm up sets just so that the Beta-Alanine "face tingling" sensation kicks in (more on this later).
Ultimately, pre-workouts are designed to enhance energy, performance, and more.
There are a variety of benefits of Pre-Workouts.
The following are the three main goals that pre-workouts want to accomplish:
The following are some of the main ingredients for pre-workouts.
Caffeine helps with managing fatigue, improving energy levels, and also increasing power output.
While some people can handle caffeine very well, 200mg of caffeine before a workout is perfect for mental focus and physical performance.
Beta-Alanine is a non-essential amino acid that is found in most foods we consume. It is the precursor to carnosine, which aids in fighting fatigue.
According to various studies, Beta-Alanine aids in improving muscular endurance, extending the time to fatigue. Some people also report that it allows them to get one to two extra reps in their workouts.
If you've supplemented with a pre-workout before, you know that some can make your face and fingers tingle. This is an effect caused by beta-alanine known as paresthesia. There is nothing bad about this feeling, it just means that Beta-Alanine is working.
The recommended dose for Beta-Alanine is around 2-5g.
L-Citrulline is an amino acid that improves nitric oxide metabolism. This means it aids in exercise performance.
According to a one study, citrulline has been shown to improve anaerobic performance and muscle soreness relief, reducing fatigue.
Citrulline is one of our preferred pre-workout ingredients because of its absorption. Compared to L-Arginine, citrulline is a better absorbing as it turns into l-arginine in the kidneys.
For sports performance, it is recommended to take 3-8g of Citrulline.
Creatine is a molecule that our body produces as a result of amino acids (broken down from protein consumption). It has been shown to improve muscle strength, power output, and recovery.
How Creatine works is that it rapidly produces energy for intense exercise, improving exercise performance in the gym.
It is the most studied supplement in the industry, with 5g of Creatine Monohydrate being an efficacious dose.
While creatine is popular in some pre-workouts, I prefer to use creatine after my workout sessions.
Arginine is one of the more popularly known pre-workout ingredients, as it is directly produced in the body from food. Based on research, people on average get about 5g of L-Arginine from food daily.
While L-Arginine is found in some pump products, it hasn't produced reliable evidence that it directly aids in workout performance. The reason for this is that ingesting L-Arginine directly has a poor absorption.
L-Arginine may have it's merits in consumption if you don't get enough in your body, but since most foods typically contain it, you might not necessarily need it.
It's always important to read the labels and use pre-workouts as intended. You should ALWAYS read the warning labels and never go above the recommended serving.
Pre-workouts are also typically intended for those 18 years of age and older who don't have pre-existing medical conditions.
Always speak with your doctor or physician about supplement use.
With that being said, we want to help you consider some of the ingredients in pre-workouts.
When it comes to pre-workouts, you should monitor your daily caffeine intake.
Pre-Workouts typically contain 200-300mg of caffeine per serving.
On average, most people can experience performance benefits with about 300-400mg of caffeine daily. Beyond that, some may experience detrimental effects like anxiety, irregular heart beats, and more.
It is very important that you know how much caffeine you consume daily before adding a pre-workout to your regiment.
Here are a few recommendations to consider when buying supplements:
Before you get to picking a solid pre-workout, make sure you get your exercise and nutrition in check. This will help augment the performance of your pre-workout.
When you get that down, then you can explore the world of Pre-Workouts.
At Reforged, we have one pre-workout designed for mental and physical performance. Our Nootropic Pre-Workout, Catalyst, was designed as a powerful well-rounded pre-workout for anyone that lifts weights or high-intensity endurance workouts.
If you prefer a focus-based drink instead, you can consider our nootropic energy powder, Impulse.Impulse was designed for sustained mental focus for any scenario, whether it's exercise or work. It is also great supplement to start with before you get into our pre-workout.
With our products, we focus on a few factors: Quality, Safety, Simplicity, and Full Transparency. We take pride in having a few ingredients that are efficaciously and safely dosed for your comfort. Adding to that, our labels are fully transparent, which makes it easier to educate our Reforged Legion about each ingredient.
If you have any questions, feel free to email us at firstname.lastname@example.org, or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj September 17, 2021 5 min read
When you're depressed, even when you're not expending a lot of energy... you don't feel like you have any energy to spare to begin with.
It can be aggravating to hear that you need to work out to boost your endorphins, (or whatever your friends say to you).
In reality, they aren't wrong... but how can you exercise if you can't even get out of bed?
Is there something wrong with us?
Absolutely not. This happens with depression.
The thing with depression is that your whole body may feel like it is against you... and it's very frustrating.
I've been there.
But I was forced to work out once I committed to it because of an accountability partner I had.
In this post, we are going to go over some ways that may help you get off the couch when your mind & body are against you.
by Tony Gjokaj September 13, 2021 2 min read
Hydration is paramount to your health and wellbeing.
When I worked my previous management job, I ran three rental car branches simultaneously at a time where one of the other managers was gone for over a month.
I would try to get my water in regularly, but the locations were incredibly busy. You would always find me at the front desk with customers swarming in.
This played a large part in my stress and I never knew it did until I found a way to actually get drink more water.
In this short post, we are going to go over why hydration is essential for mental health.
Let's dive in!
by Tony Gjokaj September 08, 2021 3 min read
When I was overweight, I was inactive, depressed, and had insomnia.
I would isolate myself from social interaction, which led me down a dark path where I contemplated suicide.
Eventually, fitness was my salvation, as physical activity led to me sleeping better, eating better, feeling better, and thinking better.
Prior to exercise, I was stuck in what was deemed an Inactivity Trap.
So in this post, we are going to go over an article that was written in 2009 with the same name, called "The Inactivity Trap". This article included studies that supported their claims from a psychological standpoint which intrigued me as well.
So let's dive into what the Inactivity Trap is.
Rise to a greater potential.
Sign up to get the latest on exclusives, new releases, and more!
Seize your destiny with us.
Sign up and receive a 15% off code, our Anti-Depress eBook, behind-the-scenes
content, and upcoming promotions!