Tag: Pre-Workout
What Makes A Premium Pre-Workout? Benefits, Ingredients & More
The right pre-workout will increase energy, boost muscle pumps, and provide serious results.
Premium pre-workout supplements will give you more energy and focus while pumping more blood and oxygen to your muscles to make you feel ripped. Our pre-workout needs are important, and especially after a long day, the best thing we can do is pump ourselves with a high-quality supplement designed to give us the best energy. You will smash weights like never before, you will recover faster, and you will feel amazing pumps when you take a quality pre-workout.
Perhaps you have tried pre-workout supplements, and this has not been your experience. That is probably because there are plenty of sub-par pre-workout products out there with low dosages, ineffective ingredients, or so many stimulants that the energy is not worth the crash.
It is important to do your research and choose a premium pre-workout product that is clinically dosed with well-researched ingredients. The research is always developing, so you need a forward-thinking brand that has kept up to date and knows how to create pre-workout supplements that will take your performance to the next level.
How Do I Find The Best Pre-Workout Supplements?
When it comes to the best pre-workout supplements, there are some things you should watch out for. Firstly, if you see the words “proprietary blend,” run in the opposite direction. The ingredient list should be transparent. If it is not, then the manufacturer is probably hiding something. The number of servings should also equal the price to make it worth your time and money.
Benefits Of Pre-Workouts
The benefits of pre-workout should not be ignored for this supplement can seriously increase energy, muscle pumps, and overall results. A premium pre-workout supplement can:
Increase focus and energy: Offer intense workouts while being locked into every exercise so nothing interferes with a good workout (1).
Reduce fatigue: Allow for longer training sessions by busting fatigue and keeping that energy high for prolonged periods of time (2).
Muscle pumps: Watch your strength and muscle gains flourish and allow blood to flow through your muscles.
Enhanced recovery: Bounce back faster and promote more efficient growth while recovering more effectively for faster turn arounds.
Effective Ingredients For A Premium Pre-Workout
Caffeine (100-200 mg): Caffeine is a safe and effective natural ingredient that boosts energy levels and focus so you can train harder for longer (3). It also improves your metabolic rate. However, some pre-workout supplements rely too heavily on caffeine and contain high amounts, which leads to a harsh subsequent crash. Around 150mg is best.
Beta-Alanine (2-5g per day): Beta-Alanine increases muscle endurance by preventing lactic acid build-up, which causes fatigue. Allowing you to work out for longer and grow bigger muscles (4).
L-Citrulline (Maximum 15g per day): Arginine was once hailed as the ultimate pre-workout ingredient. Research showed that the body does a terrible job of absorbing it. Many people continue to waste money on supplements containing Arginine.
Citrulline converts to arginine in the body, and your body can better absorb it. Which leads to the relaxation of the muscles around the blood vessels, causing vasodilation (the widening of the arteries and veins) and increased blood flow (5).
Citrulline also reduces the liver’s absorption of certain amino acids and prevents them from being broken down. This allows those amino acids to be used for muscle building. Although Citrulline is not used to build protein itself, studies show that it increases protein synthesis by stimulating signaling pathways involved in muscle building.
L-Citrulline Malate: This is the combination of citrulline and DL Malate. When combined, they have the added benefit of energy production, allowing or better exercise performance. In one study, participants were given a supplement 60 minutes before exercise. They went on to perform 53% more repetitions. They also experienced less pain in the days following training.
VASO6: Extracted from green tea, this is a relative discovery. If pre-workout developers keep up with the latest research, this should be an ingredient they incorporate.
VASO6 encourages the production of nitric oxide, promoting vasorelaxation. This makes the cardiovascular system work easier and increases the blood flow to your muscles. A healthier blood flow results in more energy, endurance, and of course, bigger pumps. It also enables the efficient clearance of metabolic waste.
Vitamin B12: A premium pre-workout should contain ingredients to help you feel your best. Ingredients that are good for mental focus, such as B12, will give you focus during your workout and beyond. B12 is one of the most common deficiencies, partially because of the depleting nutrients in the soil where our food grows. A deficiency can leave you with brain fog, poor performance, slow recovery, and an inability to lose excess fat (6). For bodybuilders, it is even more important that they are getting the nutrients they need.
Common Ineffective Ingredients in Pre-Workout Supplements
Although the following ingredients may not necessarily harm you, the latest research shows them ineffective workout supplements.
Glutamine: Glutamine is an important amino acid that plays a role in building muscles, intentional health, and the immune system. However, most people get enough from their food; virtually any protein source contains glutamine. So if you are eating a high-protein diet, then you probably don’t need to supplement it (7).
Arginine: Arginine is another important amino acid for building muscles. However, studies show that it is destroyed by stomach acid when you supplement it and does not get helpfully absorbed by your body. Citrulline is a great alternative that converts to a more bioavailable form of arginine in the body.
D-Aspartic Acid: D-Aspartic Acid works to increase testosterone and improve resistance training (8).
Dangerous Or Banned Ingredients
A common banned ingredient in pre-workouts is DMAA. Although it may give you an energy boost, it also elevates blood pressure and leads to cardiovascular problems, especially caffeine consumption.
But the most common danger to watch out for is an overload of caffeine. Some pre-workout manufacturers include a large number of stimulants to make you feel like the product is doing something. However, this can cause a severe crash and leave you with no energy for the rest of the day, or it can also make you feel anxious or raise your heart rate to dangerous levels.
Product Comparison
Here we will look at three of the most popular pre-workouts available and compare them. We are not looking for a product that tastes great and gives you a strong caffeine boost and nothing else. We are looking for a high-quality, all-natural formula that includes the ingredients we mentioned above, one which will take your workouts to the next level.
We’ve pulled the top three pre-workouts from our Best Pre-Workouts list to compare and give you great options to boost your workouts.
Transparent Labs PreSeries BULK
Transparent Labs PreSeries BULK is a great pre-workout for those looking to bulk up and see the best workout gains. You will also find that BULK will reduce fatigue and increase your energy for longer workouts. A fully transparent label shows these great ingredients and what this can do for increasing size and muscle mass.
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pre Lab Pro
Pre Lab Pro is the next-gen pre-workout formula designed for all-around strength, speed, stamina, endurance, and recovery. Using nootropic-enhanced caffeine, this provides for smart stimulation for energy, focus, and calm intensity. This revolutionary design targets three key pathways that work in synergy to supercharge workout performance, promote health balance, and accelerate your overall progress.
Pre Lab Pro is the all-around pre-workout for strength, speed, stamina, endurance, and recovery. Nootropic-enhanced caffeine for energy, focus, and calm intensity ensures fast and healthy progress.
Enhanced Ramy’s Rage Stim Reloaded
Ramy’s Rage Stim is different. It has a fully disclosed supplement facts panel, so you know exactly what you’re getting in each serving. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance, and enhance focus. With a smart 8-stim matrix, all of your energy and focus enhancing needs are met with a great pre-workout. With 17 clinically dosed ingredients grouped into 4 synergistic matrixes, this pre-workout is perfect for boosting intensity.
Code GENIRON For 15% Off
Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Wrap Up
A premium pre-workout supplement has the ability to take your gains to new heights and with the right ingredients and a powerful formula, you never have to worry about poor performance again. While it can be tough to find the right supplement, it is important to remember that it is possible and that those premium products are out there. Knowing what ingredients to look for, the benefits of a pre-workout, and what results can come will give you comfort in knowing your premium pre-workout is only working for your benefit.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Gonzalez, A.; et al. (2011). “Effect of a Pre-Workout Energy Supplement on Acute Multi-Joint Resistance Exercise”. (source)
Kaczka, P.; et al. (2020). “Effect of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study”. (source)
Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”. (source)
Artiolo, G.; et al. (2010). “Role of beta-alanine supplementation on muscle carnosine and exercise performance”. (source)
Gonzalez, A.; et al. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Ryan-Harshman, M. (2008). “Vitamin B12 and health”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomized controlled trial”. (source)
Complete Guide To Pre-Workouts For Energy & Muscle Pumps
All of the information you need to capitalize on great pre-workouts!
Working out and getting solid exercise is a staple in our day. But sometimes our busy schedules get in the way of us properly executing a good workout. Thankfully, there are supplements that can really work to boost our overall strength and performance to elevate us to new levels when it comes to a solid workout. Pre-workout supplements are one of the greatest training aids for us to use and will tackle any of those drained feelings we may be suffering from.
With so many on the market, it can be tough to find out which pre-workouts will actually work for our overall benefit. With so many added ingredients and fillers that are unnecessary to our health and performance, knowing what should be included and what should be left out are important to know. Don’t let a highly saturated market ruin your chances of getting a good solid workout in.
In this complete guide on pre-workouts, we will break down what pre-workout supplements do, what are some key and safe ingredients they must have, and how to use them as effectively as possible to maximize total growth and performance. Really work to see a change in your energy and body composition by choosing a high quality pre-workout to add to your supplemental regimen.
What Do Pre-Workouts Do?
Pre-workouts are designed to give you an edge when it comes to energy and focus entering into a tough workout. For active individuals, pre-workout supplements can increase your heart rate, get your blood pumping, and hit you with laser focus to really maximize all gains. Providing for solid muscle pumps and longer workouts, you will really see the muscle growth you desire come to life (1).
For those looking to burn calories, by increasing your heart rate and allowing you to work out longer, pre-workouts have the ability to allow for great calorie burn so you see that unwanted fat start to go. By increasing muscle, you will start to see a change in your body composition so you get that shredded physique you work hard for and a good quality pre-workout can also enhance recovery so you are ready to bounce back faster for your next workout.
Key Ingredients In Good Pre-Workouts
Many pre-workouts will have tons of ingredients to work for your benefit, but it is important to make sure you have these key ingredients listed below in your pre-workout. As staples in a formula, these are sure to help you see all of the great benefits.
This will work to elevate energy so you can tackle any sluggish feelings that may harm your workout. It will add the benefits of increased focus, better reaction time, and raise your level of alertness so you see you great gains (2).
Beta-Alanine
Aids in carnosine production which acts as a buffer for the pH levels in your muscles to push past any fatigue to keep your workouts going longer.
Works to make adenosine triphosphate (ATP) which fuels muscle energy to see a boost in your overall athletic performance (3).
These essential branched chain amino acids (leucine, isoleucine, and valine) are the building blocks of proteins. They help stimulate protein synthesis so you really start to see huge gains in muscle growth and strength (4).
L-Citrulline
Changes into L-arginine which boost nitric oxide maintaining good blood flow into the muscles for increased muscle pumps.
Helps produce carnitine which is beneficial for muscle growth and power to really elevate strength and performance (5).
The Safety Of Pre-Workouts
Pre-workouts are not monitored by the FDA but are on the whole safe for the general public. Since many contain caffeine, it is important to monitor you caffeine intake and for those sensitive or who cannot have caffeine, there are great stimulant free pre-workouts that can really benefit you just the same without the added caffeine. For general health, look into the nutrition labels and make sure there are no harmful additives or fillers that can ruin a good diet or just add unwanted junk into your body.
Some side effects to consider are dizziness, nausea, dehydration, and high blood pressure, so it is really important to monitor caffeine intake, stay hydrated during and after your workout, and stop use if these side effects start to hurt your everyday life. While pre-workouts are really beneficial for most people, they may not work for everyone and it is important to keep all options open.
How To Use Pre-Workouts
You want to take pre-workout ideally 30 minutes before a workout so all of the ingredients have time to fully hit your body so the intended effects can kick in. Making sure you eat something is vital for the effects of pre-workout to work for your benefit and not against you. With high amounts of caffeine, pre-workouts may give you that light-headed and nauseous feeling so having something in your stomach is more than important to counter any negative effects.
Staying hydrated during and after your workout is incredibly important for your success with pre-workout for not only can pre-workout dehydrate you but also a prolonged workout can deplete you. Be sure to look at the back of the product as well for any additional information on that specific pre-workout.
Recommended Pre-Workout
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our list of the Best Pre-Workouts for more great energy boosting and muscle pumping products!
Wrap Up
Pre-workouts are great workout aids to really help our overall performance. Designed to enhance muscle pumps, increase energy, aid in weight loss, and provide an all around great performance boost, these supplements can work wonders for you. Knowing what ingredients to look for, how safe they are and how to use them effectively is important but all within your grasp with this complete guide on pre-workout supplements.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Outlaw, Jordan J.; Wilborn, Colin D.; Smith-Ryan, Abbie E.; Hayward, Sara E.; Urbina, Stacie L.; Taylor, Lem W.; Foster Cliffa A. (2014). “Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Yu, Zhu-Lin; Zhang, Ling-Yu; Jiang, Xiao-Ming; Xue, Chang-Hu; Chi, Naiqui; Zhang, Tian-Tian; Wang, Yu-Ming (2020). “Effects of dietary choline, betaine, and L-carnitine on the generation of trimethylamine-N-oxide in healthy mice”. (source)
Pre Workout Before Sex – Pumps Whilst Pumping
Pre workout before sex – Pumps whilst pumping
As Arnold once said, “The best activities for your health are pumping and humping.” And with that we’ll look at the potential of supplements for pumping, improving your humping. Here’s a closer look at whether you should try taking a pre workout before sex.
Your heart rate shoots up, blood flow rushes to your working muscles and you get fired up and into the zone. We’re not talking about you’re 50kg 1RM deadlift here, but the moments before and during sex.
In the same way a pre workout can benefit you during a workout, it makes complete sense that the same supplement can help deliver you to a gold standard of humping in the bedroom.
Why Use a Pre Workout Before Sex
As we mentioned above, the reason for a guy to use a pre workout before sex can depend on what element of the boom boom they feel they’re lacking in.
In the same way a pre workout enhances your gym performance, it could also enhance your sex. If you’re experiencing a medical issue like erectile dysfunction or extremely low sex drive then we recommend you speak to a registered physician. There’s no shame here, and your doc will be able to offer an expert solution without any judgements.
Come back to this article when your little general is patched up and standing to full attention.
Energy
For guys who are feeling their age and always a little too tired (test levels decline at roughly 1% per year from 30 onwards[6]) a pre workout can provide an extra boost in the bedroom.
You come home from work, rip off your tie and have ‘date night’ in an hour. But you’d just rather collapse on the sofa and watch Generation Iron 4 for the sixth time. The solution? Pre-workout could be it.
By taking a pre workout you’ll find you can boost up energy levels, mood and focus, helping you get into the zone and eradicate the ‘meh’ feeling. Get those candles lit and put on your favorite y fronts, it’s time to get jiggy. Just don’t overdo it. Nobody likes a cracky shaking date.
Good ingredients, that are studied and proven are the amino acid l-theanine combined with caffeine. This will give you a clean and clear source of energy for the duration of the evening. Avoiding crashes and jitters [3].
Blood Flow
One of the main reasons to take a pre workout is to improve blood flow. When your penis gets erect it’s because blood is rushing to it. And sometimes, as you get older and the awkward uncontrollable erections of your youth are behind you, it can need a little help.
An NO booster could help by literally improving the quality of your erections, in fact a scientific study has proven this [1]. By choosing a pre workout that contains ingredients like l-citrulline [2] and l-arginine both proven to raise nitric oxide levels, you’ll find that your erection quality can improve. Leading to a better pecker pump.
Endurance
We’ve all been there, you’re 30 minutes into a steamy night time session, you’re tired, getting weak and wondering if it’ll ever finish in the crescendo you were expecting at the start. Just like running a 30 minute HIIT cardio session, you’re starting to run out of gas as time goes on.
The solution could lie in a pre workout. You’ve got your energy and focus from caffeine and l-theanine to get things going, a world record erection boosted up by l-citrulline and now you need something that’s going to get you over the finish line with a bed breaking bang.
It’s proven that caffeine [4] can keep you going for longer, and coupled with an ingredient like citicoline you’ll find you don’t get an energy crash [5] an lose focus right through your full session.
Choosing the Right Pre Workouts Before Sex
The points we covered above are pretty focused in terms of ingredients, and if you’re wanting to get the best bonking pre, you also need to ensure what you’re taking has a dosing structure that isn’t OTT and also, try and keep things natural.
400mg of caffeine is probably a bad idea as an example. Ingredients like synephrine and other stims could also do more harm than good if you end up on the wrong side of them.
Try keeping things boiled down to a clean and balanced form of energy, caffeine, tyrosine, l-theanine and other aminos. Add an NO enhancer you know works, and you know that your stomach agrees with and then finally any bells and whistles that will help you maintain endurance.
You don’t want to be trying a brand new pre workout and shit your pants before you’ve gotten chance to take them off either. Test it out with a gym session first.
Our recommended pre workout?
Try National Bodybuilding Co.’s Bed Ready Pre-Workout!
Happy pumping and humping.
References:
[1] M. D. Sullivan. Nitric oxide and penile erection. Cardiovasc Res (1999) 43 (3): 658-665.
[2] Sureda, A et al. L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol. 2010; 110(2): 341-51
[3] Owen, GN et al. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. 2008; 11(4): 193-8
[4] GR. Cox. Effect of different protocols of caffeine intake on metabolism and endurance performance. J Appl Physiol. 2002; 93(3): 990-9
[5] De Jesus Moreno Moreno M. Cognitive improvement in mild to moderate Alzheimer’s dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial. Clin Ther. 2003;25(1):178-193. doi:10.1016/s0149-2918(03)90023-3
[6] Zirkin, B., & Tenover, J. (2012). Aging and declining testosterone: Past, present, and hopes for the future. Retrieved January 19, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4077344/
A Deep Dive Into Pre-Workout Ingredients & Why They Matter
The right ingredients can make or break your pre-workout supplement.
Pre-workouts and pre-workout ingredients have long been talked about. As a supplement, pre-workouts can elevate our energy levels, give us serious boosts to push through fatigue, and provide for serious muscle pumps so we get the most out of our lifts. But finding the right pre-workout products can be difficult and ultimately, so many supplements are full of nonsense ingredients. Premium products are what you deserve and if you know what to look for, then you are on your way to serious gains.
Let’s jump into this and talk pre-workouts. A product is all about the ingredients inside and each supplement has its own formula that separates it from the next. For you, knowing what you are taking is imperative, for while your gains matter, so too does your overall health.
Let’s Talk Pre-Workouts
We’ve all probably heard of pre-workout supplements and what they can do for us. Our busy schedules sometimes require us to find that energy somehow and while some of us can drink a cup of coffee and be fine, others like the added ingredients of this supplement to assist with their gains. Of course, the question of money and necessity come into play, but for those who feel a pre-workout is helpful, they reap the rewards that come with it.
What you will get out of a pre-workout supplement is increased energy and focus as a result of certain ingredients, like caffeine. This will get you moving and give you energy to tackle any challenge. A good pre-workout will also work to reduce fatigue to keep you going through any workout, offer muscle pumps by increasing blood flow for a real increase in strength and size, and enhance recovery to promote more efficient growth and faster turn around time (1,2).
While pre-workouts on the whole are safe to take, it is important to know that the ingredients in your formula dictate how safe and effective it will be. Don’t let a company put some nonsense ingredients in your product just so it can sell. Really push to have the best, most premium products on your shelf. For those sensitive to caffeine, pre- workouts may come with unwanted side effects so that is something to aware of. Thankfully, stimulant-free pre-workouts exist so you can get the same benefits, if not better.
Check out our Best Pre-Workout Supplements list here!
Key Pre-Workout Ingredients To Look For
When it comes to ingredients, you deserve to have the best quality in the formula. Plus, companies should fully disclose what ingredients are in the product and how much of each ingredient the supplement contains.
Let’s take a look at some key ingredients to look for in a pre- workout supplement.
Caffeine Anhydrous: Caffeine will work to elevate energy and increase focus and reaction time. That pre-workout urge you feel to get moving is most likely the result of the caffeine and how it affects you. It will also work to increase your metabolism as well (3).
Creatine: Creatine is great for increasing strength and size and helping to restore those ATP levels to keep you going in those grueling workouts. It also has properties to assist cognitive functioning (4).
BCAAs: The three BCAAs, being leucine, isoleucine, and valine, are perfect for pushing through fatigue, delaying soreness for more efficient workouts, and aiding in muscle growth for the best gains (5).
Beta-Alanine: Beta-alanine can help boost athletic performance, delay fatigue and really reduce lactic acid in your muscle for less soreness, and aid in muscle building.
L-Citrulline: L-citrulline is great for increasing exercise capacity and athletic performance, as well as reducing fatigue and post-workout soreness.
Betaine Anhydrous: Betaine is useful for building strength and peak power output, but also for those looking to change their body composition around for that desired physique (6).
L-Theanine: L-theanine is good for mental assistance and can ease stress and anxiety while taking away the jitters of caffeine. So, you get the energy without the dreaded crashes (7).
L-Tyrosine: L-tyrosine also acts a stress reliever and can improve memory and cognitive functioning for better alertness and workouts (8).
Green Tea Extract: Green tea extract is another source of caffeine, so in turn energy. It will also boost your metabolism for added weight loss benefits and give you a nice boost to carry you through any workout.
Best Pre-Workout Supplements For A Pre-Workout Boost
Now that you know exactly what to look for in a pre-workout, and you know the key ingredients to make sure are on the label, knowing what pre-workout supplements are out there can greatly affect the quality of your product. Some companies just pump out quantity over quality. However, with our Best Pre-Workout Supplements top review, we’ve narrowed a list of the best pre-workouts to make this choice a little easier for you.
On this list, you will find reputable and popular brands like Cellucor, Transparent Labs, Enhanced Labs, and Kaged Muscle. But newer companies have come to the fold and have really made a dent in the supplements game. Brands like National Bodybuilding Co., Pre Lab Pro, and Cira Nutrition are definitely worth checking out. This list will have everything you need to find the best product for you.
Check out our Best Pre-Workout Supplements list here!
Wrap Up
Pre-workout supplements have the ability to really elevate your performance and take it to the next level. It is important, however, to take note of the formula and make sure your pre-workout ingredients are quality and made with you in mind. Don’t settle for a brand that pumps out quantity over quality and really put an emphasis on you, your body, and your gains. The right pre-workout supplement will work wonders for you and can take your bodybuilding and fitness goals to new levels. Be in charge of your training and overall health and only use the best pre-workout supplements around.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Cholewa, J.; et al. (2013). “Effects of betaine on body composition, performance, and homocysteine thiolactone”. (source)
Nobre, A.; et al. (2008). “L-theanine, a natural constituent in tea, and its effect on mental state”. (source)
Coull, N.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
Will Pre-Workouts Or Coffee Give You A Better Workout?
Both offer energy, but don’t you want more?
Your life is busy. We get it. Your life can be draining. We also get that. But think about all of those bodybuilders and strength athletes who grind and grind and grind in the gym while still functioning outside of it with family, friends, work, and just plain old downtime. Sure, they have a work ethic, dedication, a real passion for their respective sports. But physically, what allows them to power through the day? The idea around pre-workouts or coffee is interesting, for both contain caffeine, so where does this debate lie?
We’ve all most likely had coffee before (or if you are sensitive to it, maybe not). But on the whole, its safe to say many of us love caffeine. It keeps us going, gives us energy, focus, and alertness. And for most of us it tastes good. But pre-workouts contain plenty of caffeine too, as well as added ingredients to power your workouts and keep you grinding hard to only see continued gains.
So, why are we talking about pre-workout or coffee if pre-workout does contain caffeine? Let’s take a look into this conversation a little more and find out why. Both will give you energy, but ultimately you want more than that. Real results. That’s why you grind in the gym anyway, right?
Benefits Of Pre-Workouts
Pre-workouts are incredibly popular supplements and athletes of all kinds have flocked to these products to give them real boosts of energy, as well as muscle pumps. The benefits of pre-workouts are hard to ignore and can really work to improve all your gains. Benefits of pre-workouts include:
More focus and energy to give you intensity and a drive to power through workouts (1).
Less fatigue so you don’t feel as drained while pushing through that soreness that comes on during those grueling workouts.
Better muscle pumps for increased size as a result of better blood flow through those muscles (2).
Worthwhile recovery by promoting efficient growth and faster turnaround time.
Benefits Of Coffee
Let’s jump into coffee and see what makes this different. As said before, pre-workouts do contain caffeine, which is what you’ll get out of coffee, but as a clean source of caffeine, you obviously won’t have the added ingredients associated with your workouts. Benefits of coffee include:
Improved energy levels for that nice boost to power you through workouts and your day (3).
Helps your metabolism by kicking it into gear to burn some of those unwanted calories.
Has nutrients like vitamin B2 and B5, as well as others like magnesium and potassium, to give you those vitamins and minerals.
Major Differences
When you look at both pre-workouts and coffee, what you will find at the core is improved energy and focus. This results from caffeine in both. But the major difference is that with pre-workouts, you get those added ingredients to boost performance, provide for muscle pumps, as well as many others. Such ingredients include things like creatine, beta-alanine, L-citrulline, and BCAAs, among others. So while drinking coffee before a workout is helpful, for those looking for real gains, a pre-workout is something you will get the most out of (4).
Now, what if you are sensitive to caffeine? You can always drink decaffeinated coffee, but that won’t do as much for your workouts. On the other hand, supplements companies have transitioned to create stimulant-free pre-workouts so you can get all those other ingredients to benefit your workouts. With options, you are able to find success with a pre-workout at the end of the day over a cup of coffee.
To put one more potential wrench into this plan, coffee may be cheaper. Buying in bulk may save money over pre-workout supplements which tend to get expensive. Plus, those premium pre-workouts will cost more than some bottom tier products that may contain ingredients you don’t want or need. So, depending on what you want to spend and how you want to allocate funds, this is something to absolutely consider.
Which One Is Better?
When all is said and done, a pre-workout will give you more benefits ultimately when it comes down to it. Of course, depending on price and what you’re looking for, coffee will give you great benefits to your workouts, but when looking to really maximize gains, with the caffeine and other ingredients included, you will get more bang for your buck with pre-workout supplements.
Best Pre-Workout Supplements
Finding the right pre-workout supplements can be challenging, and with so many on the market, the choices can seem daunting. We’ve put together a top list of the Best Pre-Workouts to make this decision easier for you. Our top choice was Cellucor C4 Ultimate for its ability to deliver serious energy, powerful pumps, and better muscular endurance, all while offering the best in terms of focus.
Check out our list of the Best Pre-Workouts for more great products!
Best Supplements To Pair With Pre-Workouts
Along with the best pre-workouts, pairing these with other supplements can be of great assistance to you. A protein powder will cap either end of your workouts and as a great post-workout supplement, this will work to optimize growth and recovery for all your gains (5). While some pre-workouts do contain creatine, if it does not, finding a premium creatine product can really enhance your gains for the better as well. Plus, putting a multivitamin in the mix will keep you healthy overall so you only see those gains you want most.
Wrap Up
At the end of the day, pre-workouts or coffee will give you energy and allow you to thrive with your workouts. But pre-workout supplements will prove to be more effective given they have great ingredients, along with caffeine, to maximize your gains. The right supplements can have great effects for you so definitely check out the right pre-workout products, for you won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Ramy’s Rage – Is This Mr. Olympia Pre-Workout Worth The Hype?
This Big Ramy inspired pre-workout is a smart 8-stim matrix to boost all areas of your training and performance.
Product Overview
Most pre-workouts on the market are flat out bad. Take a look at the average pre-workout and it’s primarily a flavored caffeine drink with some B-vitamins and amino acids sprinkled in. For the average person this may be adequate, but not for someone who’s training for results.
Mr. Olympia champion Big Ramy teamed up with Enhanced Labs team to formulate the perfect pre-workout supplement – Ramy’s Rage Stim. Just recently, Big Ramy and the Enhanced Labs team came out with the second iteration of Ramy’s Rage. Ramy’s Rage is claimed to be even stronger and have twice the number of servings per container.
Ramy’s Rage is getting a lot of attention. In this review we are going to evaluate whether this pre-workout is worth the hype.
Code GENIRON For 15% Off
Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Labs Ramy’s Rage Stim Reloaded Highlights
A great pre-workout supplement can take your training to a new level. A bad one will waste your time and money. Too many pre-workout supplements over promise and under deliver.
Ramy’s Rage is different. With full clinical dosages of ingredients backed by science and an intense stimulant matrix featuring caffeine anhydrous, juniper berry extract, dicaffeine malate and theobromine, Ramy’s Rage is the pre-workout catalyst you need to transform yourself into a gym god.
Ingredients
Ramy’s Rage Stim features 13 clinically dosed ingredients grouped into 4 synergistic matrixes.
Cellular ATP Energy Matrix
Vitamin B6
Vitamin B6 is water soluble vitamin that is involved in over 100 reactions in the human body. Vitamin B6 is particularly important for athletes because it regulates the production of neurotransmitters, chemicals that ensure metabolic processes such as fat metabolism and energy production run smoothly.
Vitamin B12
Vitamin B12 is a water-soluble B-vitamin that is needed for proper metabolism and red blood cell formation. Vitamin B12 supplementation before workouts will boost energy levels, reduce fatigue, and improve cognitive function.
Magnesium (magnesium citrate)
Magnesium is an essential electrolyte involved in more than 300 metabolic reactions. Magnesium regulates energy production, oxygen uptake, central nervous system function, electrolyte balance, glucose metabolism, insulin function and muscle activity.
Potassium (potassium citrate)
Potassium is an essential electrolyte needed for muscle contractions, blood pressure regulation, fluid balance, bone growth and nutrient digestion. Athletes are at high risk for being deficient in potassium since they lose potassium in sweat during exercise.
Nitric Oxide Synthase Matrix
L-Citrulline Malate 2:1
Citrulline malate supplementation facilitates the removal of metabolic waste products from muscle cells and improves blood flow, ultimately leading to a bigger muscle pump and better nutrient delivery. A study for the journal of applied physiology reported that cyclists taking citrulline malate were able to cycle for 12% longer before exhaustion than those taking a placebo [1].
Taurine acts as osmolyte (i.e. it regulates fluid balance). Research shows that taurine supplementation before workouts reduces muscle damage, improves focus, and prevents delayed onset muscle soreness [2].
Intense Stimulant Matrix
Caffeine Anhydrous
Caffeine supplementation increases the release of dopamine, a chemical in the brain responsible for feelings of alertness and pleasure. Caffeine also boosts epinephrine, dopamine and serotonin, which increase fat loss and enhances power output. Many controlled studies in humans show that coffee improves various aspects of brain function — including memory, mood, reaction times and general mental function [3].
L-Theanine
L-Theanine supplementation causes the release of the brain neurotransmitter gamma-aminobutyric acid (GABA). GABA boosts mood and mental focus. A literature review for the journal of plant foods for human health reported that L-theanine is associated with improvements in mood and cognition, and a reduction of stress and anxiety-like symptoms [4].
Juniper Berry Extract
Juniper berry extract functions as an anticholinesterase agent. This is important for muscle function because anticholinesterase agents increase blood flow and induce muscle contractions.
Dicaffeine Malate
Dicaffeine Malate is a precise combination of caffeine and malic acid fused together by an ionic bond. The malic acid in Infinergy works to buffer the salts in caffeine, which helps to prevent the dreaded post-caffeine energy ‘crash’.
Theobromine
Theobromine is the compound that gives chocolate it’s aphrodisiac properties. Theobromine supplementation increases focus/concentration and improves mood. A study for the journal of psychopharmacology reported that taking theobromine supplements helped participants’ performance on mental tasks and made them feel less tired [5].
Nutrient Absorption Matrix
Black Pepper Extract (Piper nigrum)(fruit)(Bioperine®)
BioPerine is a patented black pepper extract that contains the active compound piperine. BioPerine is used in sports supplements to enhance the bioavailability of nutrients. In other words, bioperine works by enhancing the absorption rates of whatever it’s taken with.
Stim Or Non-Stim
Stim
Number Of Servings
30
Flavors
Grape, Ramy’s OJ, Blue Raspberry
Best Way To Take
Take one scoop 30 minutes prior to your workout in 8 oz. of ice cold water.
Price, Flavors & Effectiveness
Enhanced Labs Ramy’s Rage Stim Reloaded is a great pre-workout to improve focus, intense energy, increased power for all your performance goals. With 30 servings container, one scoop of this powerful formula will take your workouts to new heights. With a great flavor in Grape, the taste never grows old.
Pros
A full 30 serving per bottle
Two flavour options
13 clinically dosed ingredients
Fully disclosed supplement facts panel
Cons
Not recommended for beginners
Price: $34.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
How Much Should I Take?
Enhanced Labs formulates supplements for serious bodybuilders so even large individuals only need to take one serving. It is recommended to start with a ½ scoop (5.35g) and work your way up to one full scoop (10.7g). Do not exceed one scoop in 24 hours.
Best Time to Take Ramy’s Rage
Ramy’s Rage should be taken approximately 30-60 minutes before a workout. For enhanced results, it’s recommended to stack Ramy’s Rage with Ramy’s Rage Pump.
Check out our list of the Best Pre-Workout Supplements for more great products!
Wrap Up
Mr. Olympia Big Ramy worked with the team of engineers at Enhanced Labs to formulate the perfect pre-workout supplement. Ramy’s Rage contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance, and enhance focus. What you are really getting is a great pre-workout with effective ingredients to boost all your pre-workout needs. Check out Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout today and see what this can do for all your gains.
Try Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced Labs
References
[1] https://pubmed.ncbi.nlm.nih.gov/26023227/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5611412/
[3] https://www.ncbi.nlm.nih.gov/books/NBK209050/
[4] https://pubmed.ncbi.nlm.nih.gov/31758301/
[5] https://pubmed.ncbi.nlm.nih.gov/19942640/
What Does Pre-Workout Do To Your Body?
As soon as you start your training at the gym, you do not take long in finding out about the obsession which is known as pre-workout supplements. In this piece of writing, we will be talking about these pre-workouts in detail and what they do to our bodies. So let […]
The post What Does Pre-Workout Do To Your Body? appeared first on What Steroids.
4 Workout Supplements to Help in BodyBuilding
You step into the gym, and you are all set for your workout session but are you sure that you have enough of what it will take you to finish the course? It needs to keep in mind that the right food and well-balanced diet is something that is one […]
The post 4 Workout Supplements to Help in BodyBuilding appeared first on What Steroids.
Best Caffeine Free Pre-Workout For Clean Energy Boosts 2021
Maximize your exercise performance without the caffeine crash or jittery brain-drain.
When it comes to stimulants and the best pre workout supplements, there’s really no contest: everyone loves caffeine.
Sure, in our Adderall age, there are certainly more powerful stimulants available. However, for a more sustainable headrush with a limited risk of long-term issues, caffeine remains a reasonable choice for boosting performance, both mentally and physically, and caffeine free pre-workouts are great for this.
Because caffeine is associated with “feel good” performance enhancement, many pre-workout supplements offer generous amounts of caffeine in their formulas, as well as really great vitamins and minerals. However, many of these same supplements tend to mask their poor-quality ingredient forms and overall ineffectiveness with caffeine megadoses, making these failed supplements for those looking for a good caffeine free pre workout supplement.
A few common problems with these cheap, weak supplements include:
Jitters related to excess stimulation
Poor absorption due to excess caffeine
Low-grade creatine forms linked to gastric distress
Unhealthy, pointless synthetic flavors and artificial additives
And more. In other words, caffeine isn’t the only problem with today’s standard pre-workout formula; although, it does often distinguish effective caffeine free pre-workout stacks from ineffective formulas.
As a reliable “dopaminergic” brain booster, caffeine can be used to trick consumers into thinking an inferior, cheap pre-workout supplement is working as they misattribute the noticeable “feel good” feelings of caffeine to the formula’s efficacy.
In this guide, we cover the advantages of avoiding caffeine in your pre-workout stack, as well as how you can optimize yours with the best stim-free ingredients.
But before diving into all of that, here is a deep-dive analysis of Transparent Labs PreSeries Stim-Free Pre-Workout, the best all-in-one caffeine free pre workout.
Best Pre-Workout Without Caffeine: Transparent Labs PreSeries Stim-Free Pre-Workout
Transparent Labs Stim-Free Pre-Workout is a 100% transparent formula great for serious athletes and bodybuilders looking for a high-intensity workout experience without caffeine.
Working with key ingredients like citrulline malate, beta-alanine, taurine, and others, this is a great supplement for those intolerant or avoiding caffeine. With clinically-effective dosages, this is a safe supplement to provide for a host of benefits.
Altogether, Transparent Labs Stim-Free Pre-Workout works by:
Increasing nitric oxide to the muscles to support enhanced muscular blood flow and oxygenation, priming the “muscle pump” feel for every great workout.
Enhancing focus to give raise alertness so you stay engaged throughout the entire workout.
Boosting endurance by working as a buffer for lactic acid build up and giving you a great endurance boost.
Promoting lean muscle growth for increased strength and definition for better training, performance, and that desired aesthetic.
Plus, with a transparent label and safe, effective ingredients, you know exactly what you are putting into your body.
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Transparent Labs PreSeries Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and improved performance. With key ingredients at effective dosages, this is a great pre-workout for anyone looking for stim-free options.
Formula Analysis
Citrulline Malate 2:1, 6,000mg
BCAA 2:1:1, 4,000mg
Beta-Alanine, 4,000mg
BetaPure Betaine Anhydrous, 2,500mg
Taurine, 1,300mg
L-Tyrosine, 1,000mg
Choline Bitartrate, 500mg
ElevATP Ancient Peat and Apple Fruit Extract, 150mg
BioPerine, 5mg
Huperzine A, 50mcg
Transparent Labs Stim-Free brings strength and endurance gains to a whole new level with a unique combination of highly potent, bioavailable, and caffeine-free pre-workout ingredients.
Compared to the standard hyper-caffeinated pre-workout supplements lining the shelves, this is a smarter, cleaner stack that provides a natural boost with all-natural, stim-free ingredients.
Plus, you don’t get those unwanted jitters or caffeine related side effects that typically ruin a great product. With no stimulants and a transparent label, this supplement also contains no artificial sweeteners, coloring, or preservatives and is gluten-free and non-GMO to truly maximize your athletic fitness and workout performance.
Shop Transparent Labs PreSeries Stim-Free Pre-Workout Here
Stack with Transparent Labs StrengthSeries Creatine HMB and CoreSeries Post-Workout
To maintain consistent progress with your anabolic gains, fat loss, and other fitness-related goals, stacking a caffeine free pre workout supplement with a post-workout supplement and a “rest day” stack can help. A more complete Transparent Labs stack would look like:
Stim-Free Pre-Workout– a caffeine-free pre-workout enhancer designed to boost nitric oxide, muscle strength, and endurance.
Post– a post-workout formula designed to promote anabolic muscle gains and protect against muscle breakdown.
Creatine HMB– a creatine supplement perfect for restoring depleted muscle tissue and increasing strength.
Transparent Labs CoreSeries Post-Workout
Formula Analysis
L-Glutamine, 5,000mg
Betaine Anhydrous, 2,500mg
L-Carnitine L-Tartrate, 2,000mg
Beta-Alanine, 2,000mg
Tart Cherry Powder, 500mg
Astragin, 25mg
Transparent Labs Post is a great post-workout supplement to maximize muscle growth and see results immediately. Working to optimize recovery and muscle repair, the body needs targeted nutrients to fully recharge that are backed by science. With Post, you get great ingredients working together for the best results.
Altogether, the benefits of Post include:
Bolster nitric oxide production
Reduce delayed-onset muscle soreness
Facilitate protein synthesis
Enhance insulin sensitivity
Prime your body for growth and recovery
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Transparent Labs CoreSeries Post is a great supplement to optimize recovery and muscle repair with 6 great ingredients. Paired well with any protein supplement, this can ensure big gains are met.
Transparent Labs StrengthSeries Creatine HMB
Formula Analysis
Creapure Creatine Monohydrate, 5,000mg
B-Hydroxy B-Methylbutyrate (HMB), 1,500mg
BioPerine Black Pepper Extract, 5mg
Transparent Labs Creatine HMB will work to boost performance without losing those hard-earned gains. The added ingredient of HMB along with creatine works in tandem to promote growth, recovery, and provide for the best results possible. BioPerine is exactly what you need to increase absorption so nothing goes to waste.
Altogether, the benefits of Creatine HMB include:
Promote strength and lean muscle
Increase endurance
Prevent lean muscle loss
Decrease fat mass
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Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
The World’s Favorite Drug: Caffeine
Coffee, tea, soda, energy drinks, energy shots, pre workout supplements, fat loss supplements, nootropic supplements, energy-boosting gum pack—more and more, it seems like caffeine is sneaking its way into everything these days. And from a seller’s point of view, this makes sense: caffeine makes people feel great, and people buy things that make them feel good (1).
What’s more, caffeine makes people feel good in a reliable way that’s relatively safe to other habit-forming stimulants and quote-unquote “drugs.”
As a naturally occurring compound, caffeine is found in roughly sixty different plant species, including (2):
Coffee Beans
Tea Leaves
Cocoa Beans
Kola Nuts
Yerba Maté
Guarana Berries
Guayusa
Yaupon Holly
Which is interesting and all, but the more important question here is:
What Exactly Is Caffeine?
Caffeine, or 1,3,7-trimethylxanthine (if you want to get fancy with it), is an alkaloid, which means that its chemical structure is predominated by nitrogen. Pure caffeine is highly water-soluble and can, thus, act rapidly on the brain and body after ingestion without aid of fatty foods (as is the case with fat-soluble compounds) (3). Those sensitive to this strong stimulant would require a caffeine free pre workout for muscle building and lean muscle.
Structurally, caffeine is similar to adenosine, a compound that binds with adenosine receptors to induce cognitive drowsiness and fatigue. Which gives us the perfect segue into the more important question:
What Exactly Does Caffeine Do?
Caffeine, as a compound structurally similar to adenosine, binds to adenosine receptors to block the drowsiness of adenosine. In other words, caffeine achieves its stimulatory properties on the central nervous system (CNS) through its inhibitory effects on adenosine, resulting in a boost on:
Catecholamines – dopamine, norepinephrine, epinephrine, etc. (4).
Adrenal Activity– encouraging the release of stress hormone cortisol (5).
Dopamine Signaling – in high dosages (300+ mg), caffeine may increase the availability of dopamine receptors (6).
The Pros Vs. Cons Of Caffeine For Exercise
Several factors largely determine the advantageous vs. disadvantageous use of caffeine or caffeine free pre workout supplements for the best performance enhancement. However, perhaps the two most important factors are:
Dosage – the amount of caffeine per serving
Timing– when you take caffeine (i.e., morning or night?)
Caffeine Sensitivity– your personal tolerance to stimulants
Some people are more sensitive to caffeine than others, and therefore they require smaller dosages to reach peak effect. Others may feel like they need to guzzle a significant amount of caffeine just to reach their cognitive baseline so knowing the pros and cons is huge.
Pro #1 – Cognitive Performance
As a dopaminergic stimulant, caffeine may heighten mood and intensity for greater mental motivation in the gym. Taken prior to exercise, caffeine may help ward off mental fatigue in service of a more alert, more ready mindset.
Study: in a placebo-controlled study on caffeine consumption on judo athletes, morning caffeine ingestion was suggested to have “ergogenic properties with the potential to benefit performance, increase anxiety and vigor, and decrease the simple reaction time” (7).
Con #1 – Anxiety, Nervousness, and Jitteriness
Conversely, the mood- and intensity-boosting advantages of caffeine may also tip over into cognitive impairment by promoting anxiety, nervousness, and jitteriness, which is where a great caffeine free pre-workout would come in handy. Encouraging mental arousal, caffeine may often encourage too much arousal, throwing the mind into a scatterbrained state of anxiety that can be detrimental to athletic performance that requires cool composure.
Study: under conditions of anxiety disorder, caffeine consumption may exacerbate anxiety symptoms, potentially as a consequence of increased sensitivity to caffeine associated with anxiety disorder (8). Abstaining from caffeine altogether may significantly help maintain a level head under such conditions.
Pro #2 – Thermogenic Fat Loss
In addition to boosting cognitive arousal, caffeine’s stimulatory effects also seem to boost thermogenesis, or fat burning. By encouraging the activity of “fight or flight” catecholamines and stress hormones, caffeine seems to heighten the body’s energy expenditure capacity, potentially resulting in greater fat loss results during workouts.
Study: in one double-blind, placebo-controlled study, 100, 200, and 400 mg caffeine dosages were observed to determine what happened with thermogenic, metabolic, and cardio health measures. The results: caffeine dose-dependently increased thermogenic energy expenditure in association with increased plasma lactate and triglyceride levels (9).
Con #2 – Poor Sleep Quality
Nothing disrupts performance, endurance, and metabolic health quite like sleep deprivation. Contributing to a wide range of metabolic disorders and performance decrements, poor sleep quality is often associated with excess caffeine use and you won’t necessarily feel these effects with a caffeine free pre workout. And the relationship between the two is a downward spiral: caffeine promotes sleep deprivation, which encourages further caffeine use, and so on.
Study: comparing the sleep disruptive effects of caffeine administered at 0, 3, and 6 hours prior to bedtime, a group of researchers observed that “caffeine taken 6 hours before bedtime has important disruptive properties on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime” (10).
Pro #3 – Vasoconstriction
Caffeine has a vasoconstrictive effect, meaning that this stimulant promotes the constriction of blood vessels, thereby decreasing blood flow. While this sounds like a negative (as we’ll get into in “Con #3” below), caffeine’s vasoconstriction may potentially have a pain-relieving effect on headaches, namely headaches associated with excessive flow to the brain.
Study: as one study on caffeine’s vascular mechanisms of action suggests, “caffeine has some cardiovascular properties and effects which could be considered beneficial,” (11) involving the association between decreased cerebral circulation and migrainous headache.
Con #3 – Vasoconstriction
One of the main reasons we take pre-workout supplements: boost circulation. And so, naturally, the vasoconstriction of caffeine are typically viewed as a negative when it comes to performance enhancement. Whether we’re talking nootropic cognitive enhancers or bodybuilder pre-workout stacks, the goal is to boost blood flow, not inhibit it and caffeine free pre workouts are great for this.
Study: in one 2009 study on the effects of daily caffeine use on cerebral blood flow, caffeine was shown to reduce cerebral blood flow by an average 27%, (12) which may significantly impact cognition and goes against the vasodilatory aims of pre-workout N.O. boosters.
Okay, So Is Caffeine A Legitimate Performance Enhancer?
Based on the study’s compiled above, the best performance enhancement potential of caffeine significantly depends upon how much caffeine you use, your personal caffeine tolerance, and when you take caffeine (i.e., how close to bedtime) so if sensitive, a caffeine free pre workout would be the way to go.
Of course, much of this is common sense.
But with a better understanding of how caffeine affects your mental and physical performance, you may make a smarter decision as to whether or not you want a caffeine free pre-workout supplement (or any stack for that matter).
An Optional Source Of Pre-Workout Caffeine: Transparent Labs PreSeries BULK Pre-Workout
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Transparent Labs BULK is the best bulking pre-workout for those looking to gain size and increase muscle mass. With 19 active ingredients and a transparent label, this supplement contains zero artificial sweeteners, flavors, or other additives for only the best in terms of your training and performance.
Top 5 Non-Caffeinated Pre-Workout Ingredients
Whether you’re looking at a caffeinated or caffeine free pre-workout supplement, some of the best pre-workout ingredients you need to look for include:
#1) Creatine
An organic compound highly concentrated in tissue, creatine works as precursor fuel for the natural production of ATP energy, a cleaner, more natural energy source than the stimulatory effects of caffeine. As a dietary supplement, it boosts exercise performance by (13,14):
Replenishing exercise-depleted ATP energy
Stimulating insulin-like growth factor 1 (IGF-1)
Buffering muscular lactic acid build-up for better endurance
Because creatine concentrates in muscle tissue, ongoing supplementation is required for creatine to reach peak saturation and, thus, peak ergogenic effect.
Best Pre-Workout Creatine: Creapure® pH10
Creapure® pH10 is 99.5% pure creatine monohydrate
pH-balanced to enhance bioavailability
Clean and easy-to-absorb to reduce bloating and gastric distress
#2) Beta-Alanine
A well-known sports nutrition aid, namely for the skin-tingling sensation associated with it, Beta-Alanine replenishes levels of carnosine, a dipeptide molecule, in muscle tissue, namely fast-twitch fibers for increased strength and power during high-intensity exercise. Consistently loading and maintaining, carnosine benefits performance and recuperation by (15):
Delaying onset fatigue and failure
Enhancing overall strength and stamina
Neutralizing exercise-induced free radicals
Inhibiting advanced glycation end-products (AGEs)
Buffering the impact of damaging acids
And more. The strength and endurance benefits of beta-alanine are unmatched and pair incredibly well with the endurance-boosting advantages of creatine supplementation and caffeine free pre workout.
Best Pre-Workout Beta-Alanine: CarnoSyn®
CarnoSyn® is the only beta-alanine with NDI (New Dietary Ingredient) status
Generally Recognized as Safe (GRAS)
Well-backed by years of clinical research
#3) L-Citrulline + L-Glutathione
L-Citrulline is an amino acid that, once absorbed, converts in the body to L-arginine, a nitric oxide (N.O.) booster that enhances muscular circulation, strength, and growth. In other words, L-citrulline works as your go-to pre-workout “muscle pump” booster and will help with mind-muscle connection.
Additionally, L-Glutathione is an antioxidant enzyme that, when paired with L-citrulline, benefits performance in a few ways. Combined, L-citrulline + L-glutathione work by (16):
Promoting oxygen delivery to tissue
Protecting muscle against oxidative stress
Sustaining L-citrulline’s N.O.-boosting bioactivities
Improving energy and anabolism
Strengthening immunity against gym-related challenges
And more. Stacking these two compounds may significantly boost performance and protect against the deleterious side effects of boosted performance.
Best Pre-Workout L-Citrulline + L-Glutathione: Setria® Performance Blend
Setria® Performance Blend is made by Kyowa Hakko Bio Co. Ltd., a world leader in supplement development
Kyowa Quality® L-Citrulline is exceptionally clean and bioavailable
Setria® is an advanced glutathione form that pairs well with Kyowa Quality® L-Citrulline
#4) Maritime Pine Bark Extract
Formed by the harsh salty climes of the sea, maritime pine bark extract supplies proanthocyanidins, a potent class of antioxidants that:
Promote endothelial production of nitric oxide (N.O.)
Protect muscle tissue during intense training
Boost long-term cognitive attentional performance
Look for maritime pine bark extract standardized to 95% proanthocyanidins for optimal results with this unique performance enhancing herbal extract.
#5) Himalayan Pink Salt
Hydration is key to muscle growth, and, yet, when it comes to rehydration, we tend to overlook the importance of electrolytes to sustaining healthy H2O levels. As a natural source of electrolyte trace minerals, Himalayan Pink Salt is a smart choice for restoring sweat-depleted electrolytes when taken in a pre-workout context.
Conclusion
Frankly, our caffeine options are far from limited. If you want caffeine, you can get some. Odds are you’re enjoying a hot cup (or a cold can) of caffeine right now, as you read this, so looking for a caffeine free pre workout or one with caffeine is the choice you have to make.
However, what is hard to come by is a real-deal health and fitness supplement that genuinely supports athletic health and fitness. And with its all-natural, hard-hitting ergogenics packed in its caffeine-free pre-workout formula, Transparent Labs PreSeries Stim-Free Pre-Workout certainly fits the bill.
What’s more, Transparent Labs Stim-Free can be synergistically stacked with other top supplements in Transparent Labs Creatine HMB and Post-Workout.
The point isn’t to completely force you into a caffeine-free workout, but to grant you the option. Head to Transparent Labs to see more formulas with PreSeries Stim-Free Pre-Workout.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs and Envato
References
Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”.
Evans J et al. Caffeine. [Updated 2020 Mar 22]. StatPearls. Treasure Island (FL): StatPearls Publishing; 2020 Jan.
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Cellucor C4 Dynasty MMXX Review For Explosive Performance
This pre-workout supplement is uniquely powerful built to transform results.
Product Overview
How many pre-workout supplements have you tried that just haven’t cut it? There are so many on the market and with such saturation, it can be difficult to tell who is telling the truth and who is in it for just profit. The right pre-workout supplement will give you everything you need and then some to take your workouts to the next level. And with our busy schedules, we want a product that will work for us, not against us. Cellucor C4 Dynasty MMXX is built to transform your results so you get only the best when it comes to unique power and serious gains.
A good pre-workout, and one worth taking, will of course give you energy and burst through any fatigue that may get in your way, but when it comes to building strength and increasing stamina, a pre-workout should also help you here. Clean ingredients work to benefit your health as well as performance, so don’t settle for anything less than great. C4 Dynasty can do this and much more as a powerful and supercharged pre-workout able to take your gains to new heights.
Cellucor C4 Dynasty MMXX is a supercharged formula with 18 active ingredients to offer unique power, extra pump support, and better muscular endurance.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
C4 Dynasty MMXX Highlights
Cellucor C4 Dynasty MMXX is a uniquely powerful and supercharged formula engineered to transform your gains to see those desired results. This pre-workout combines cutting-edge innovation and leading industry research and expertise to send your performance to the next level. With 18 active ingredients, including 10 patented ingredients, one scoop of this pre-workout will offer explosive energy, powerful muscle pumps, and amplified muscular endurance to lead the way when it comes to pre-workout supplements.
Ingredients
Dynasty Triple Citrulline Complex
Citrulline Malate: Can improve strength and power while working to decrease muscle fatigue (1).
L-Citrulline: Will increase L-arginine in the blood which in turn increase nitric oxide (2).
Citrulline Nitrate: Improves vascular function and exercise performance.
Dynasty Triple Creatine Complex
Creatine Monohydrate: Great for building muscle mass and plays a role in cellular energy metabolism (3).
Creatine Hydrochloride: Can increase strength, power, and muscle mass while also aiding in recovery.
Creatine Nitrate: Enhances power output, oxygen flow, and endurance (4).
Beta-Alanine: Improves muscle strength and aerobic endurance while also reducing acid build-up from exercise (5).
Taurine: Boosts exercise performance while supporting and protecting your metabolism and skeletal system.
N-Acetyl-L-Tyrosine: Increases cognition and alertness while improving mood and weight loss.
Caffeine Anhydrous: Works to increase energy and your level of alertness while decreasing fatigue. Can also stimulate weight loss by kickstarting your metabolism (6).
Other Ingredients
Adenosine 5’-Triphosphate Disodium Salt, 50% A-GPC, Ancient Peat & Apple Extract, Hydrolyzed Casein Lactotripeptides, Theacrine, AstraGin, Toothed Clubmoss, Rauwolfia vomitoria root extract, Calcium Silicate, Natural Flavors, Silicone Dioxide, Sucralose, Acesulfame Potassium, Citric Acid, Spirulina Extract
Stim Or No Stim
Stim
Calories
5
Carbs
Less than 1
Sugar
0g
Number Of Servings
20
Flavors
Violet Crown, Icy Blue Razz, Fruit Punch, Strawberry Lemonade
Best Way To Take
Take 1 scoop with your desired beverage of choice.
Price, Flavors & Effectiveness
Cellucor C4 Dynasty is that supercharged formula with amazing ingredients to increase energy, muscle pumps, and muscular endurance so you only get the best when looking to boost your workouts and see those desired results. With 20 servings per container, 1 scoop of this powerful pre-workout will pump you with these powerful ingredients so your gains increase ten-fold. Four great flavors in Violet Crown, Icy Blue Razz, Fruit Punch, and Strawberry Lemonade ensure you never grow bored with the taste.
Pros
Supercharged formula with unique power
18 active ingredients, 10 of which are patented
Cutting edge innovation and a decade of industry leading research and expertise
Great benefits to energy, power, muscle pumps, and muscular endurance
Cons
Premium priced option
Does contain caffeine for those sensitive or avoiding it
Price: $69.99
Featured Cellucor Athlete
Erin Stern
Erin Stern works with Cellucor and their amazing supplements to take her training and performance to the next level. A former professional track and field athlete, she turned her attention to bodybuilding and has had an extensive career with notable finishes like two-time Figure Olympia Champion, Madrid Arnold Classic Champion, and 12 IFBB titles. Using Cellucor supplements, Erin trusts that her training and performance, as well as her health and wellness, are the number one priority.
Check out our list of the Best Pre-Workout Supplements for more great pre-workout products!
Overall Value
Cellucor C4 Dynasty MMXX is a supercharged pre-workout formula designed to give you the best when it comes to energy, muscle pumps, muscular endurance, and power. With amazing ingredients and a company like Cellucor backing it, this pre-workout is exactly what you need to see those gains come to life. What you are really getting is an innovative and powerful pre-workout supplement from a reputable company who knows the needs of athletes. Try C4 Dynasty MMXX and watch your gains take off today.
Try Cellucor C4 Dynasty MMXX Today
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*Images courtesy of Cellucor and Envato
References
Perez-Guisado, J.; Jakeman, P. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Gonzalez, A.; Trexler, E. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Kerksick, C.; Wilborn, C.; Campbell, C.; Harvey, T.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Galvan, E.; O’Connor, A.; Goodenough, Y.; Dalton, R.; et al. (2015) .“Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males”. (source)
R.; Saunders, B.; Ball, G.; Harris, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (source)
McLellan, T.; Caldwell, J.; Lieberman, H. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)