Find out what pre-workout actually is, whether you really need a pre-workout supplement to see results and what the best pre-workout supplements are.
In this beginner guide, performance nutritionist Ed Whittaker breaks down exactly what a pre-workout supplement is, how it can affect your training, and how to choose the right one for your goals.
Whether you’re completely new to supplements or you’ve been using them for years, this expert is here to help you make the best decisions for your individual training style.
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Chapters:
00:00 – Intro
00:24 – Why do people take pre-workout supplements?
00:35 – What you MUST do before taking pre workout supplements
00:58 – The ingredients in pre-workout supplements
03:53 – Our range of pre-workout supplements
04:45 – Pre-workout top tips
04:56 – Got any more questions?
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Pre-Workout: Do You REALLY Need It & What Does It Actually Do? | Myprotein
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pre-workout supplements everyone’s taking them but do they work and if so what do they actually do i’ll tell you everything you need to know about pre-workouts in this video [Music] hi guys i’m ed whittaker performance nutritionist and fat loss muscle building expert this is the channel that brings you all the need to know info on how to fuel your body and train to be your strongest self first off why do people take pre-workout supplements well pre-workout supplements can help performance in a few different ways from mental stimulation to delaying muscle fatigue and to give you that boost you sometimes need to get through your training sessions now before you start taking any pre-workout supplements nail your nutrition i repeat nail your nutrition and what i mean by that is where you can eat a carb rich meal around two hours before your workout to boost your energy level because if you have nothing in the tank you won’t go very far weight-wise you should look to shoot for around one gram of carbs per kilo of body weight with a little protein and low amounts of fat this helps digestion now on to the science of tried and tested pre-workout ingredients that increase performance in the gym first there are two types of pre-workouts ones that get you buzzed and ones that make you feel pumped let’s start with the one we all know and love caffeine whether it’s a coffee an energy drink or within your pre-workout powder caffeine does a few things to the body first it stimulates the central nervous system which means when it reaches your brain you’ll feel more awake and less tired feeling less knackered on the bench press is what you need to push out those extra few reps next it increases cognitive function specifically it improves memory performance and reaction times last it delays fatigue and increases endurance capacity by increasing your pain threshold no pains no gains right caffeine has a half-life of up to six hours though which means you’ll feel more alert into the night if you’re taking it for an evening session try pre-workout with no caffeine like the pump instead for those evening workouts dosage-wise take between four and six milligrams if you’re a regular coffee drinker and if you’re not chugging down the coffee on the regular start your dosage low and build up to a tolerable amount from two to three milligrams and never exceed the recommended dose the next popular pre-workout ingredient is beta-alanine alanine is the ingredient that makes your hands and ears tingle after you’ve taken a pre-workout it does three important things to improve performance first beta alanine increases muscular endurance meaning you can go for longer next it can enhance the effects of creatine which is a well-known performance enhancer lastly it increases vasodilation hence the tingling which is the widening of the blood vessels increasing the delivery of oxygen to the muscles this will help you get that extra rep or two out throughout your workout beta alanine should be dosed at two to five grams per day once you’ve built it up into your system it’s fine to miss a day or two though as it can take up to eight weeks for 55 of the stored supplement to wash out next on the list of popular pre-workout ingredients is creatine this is one of the most researched supplements in the world creatine increases water and blood flow to the muscles this increases the uptake of nutrients and oxygen by the muscle allowing you to work harder and recover quicker it also increases training capacity anaerobic power and recovery what’s delaying fatigue dose creatine at 20 grams per day after five days you’ll start to feel the benefit finally let’s talk vasodilators these increase blood flow throughout the body meaning more oxygen and nutrients to the muscles the most potent vasodilator is nitric oxide this decreases the body’s need for oxygen and relaxes the blood vessels increasing blood flow giving your muscles a pump allowing you to work harder you won’t find nitric oxide listed on the ingredients as you can’t supplement with straight nitric oxide it’s found in beet root juice citrulline and arginine which you’re more likely to find on your pre-workout ingredient list the perfect pre-workout will contain all of the ingredients i’ve mentioned along with some carbohydrates to give you a quick burst of energy carbs are good so you don’t use it for your energy reserve in the first few sets my protein offer a wide range of pre-workout supplements so you can personalize your routine first there’s the pre-workout blend this contains 150 milligrams of caffeine citrulline malate arginine and a mix of vitamins which will help make you feel alert prevent fatigue and get you buzzed for your session the pump contains no caffeine which is great for an evening session and it has a good dose of beta-alanine and citrulline which will increase the blood flow to the muscles the pre-workout part of the pro range contains citrulline malate creatine monohydrate beta-alanine leucine and caffeine having a dose of creatine in your pre-workout is worth it as it’s a great tried and tested supplement to help drawing training and recovery finally the pre-workout plus contains stronger doses than the pre-workout plus it contains phase release technology so it suits someone who’s used to taking pre-workouts for longer stronger workouts to sum up find a pre-workout that suits your needs just starting out start low and increase your dose over time training at night avoid caffeine used to pre-workouts go for a stronger one i hope that answered your questions as always if you have any more let me know in the comments below and remember to like and subscribe to the my protein youtube channel for more great evidence-based nutrition info [Music] you
