PREFIERCE PRE WORKOUT REVIEW – A NEW CHAMP?
As a general rule, you’ll go through fifty terrible pre workout supplements before you find a GREAT one.
Today, I’m going to introduce you to “the one”. PreFierce is the brand new release from US manufacturers TruFierce Nutrition, and it makes a bold claim of being “the future of pre workout supplements”.
And you know what’s scary?
They might be right!
It’s been garnering quite the reputation in the bodybuilding world over the last twelve months, with many reputable supplement stores hailing it as the next big thing.
But today PreFierce comes up against the toughest challenge it’s ever faced – my deliberately harsh supplement rating system. All of my comprehensive reviews unbiased, and if I ever tear a product a new a**hole they probably deserved it.
So let’s jump into my official PreFierce Pre Workout review right now!
LESS IS MORE
You know what’s interesting about making a great pre workout?
We don’t need a lot of ingredients.
Sure, there are many products which claim to have “27 active ingredients” and so on, but there are actually just a few ingredients which have rock solid science to show they can be effective in the gym. I’m talking about creatine, beta-alanine, citrulline malate, and so on.
Supplement companies often try to “wow” the customer by adding A LOT more ingredients to the formula, but usually this results in what’s known as “fairy dusting” (key ingredients are under-dosed, becoming ineffective), while other ingredients can clash and leave the trainee feeling sluggish rather than pumped up.
By stripping away the nonsense and focusing only on the most proven ingredients, a product can become 10x more effective despite having less “in it”, and that’s exactly what PreFierce does.
In the past I’ve compared this method of supplement-building to making a good shark movie. When we get down to it, we don’t need them falling from the sky with rocket launchers strapped to their backs – stick to the basics and it works much better!
See the guys who made The Reef? They understand.
PREFIERCE REVIEW: THE GOOD & THE BAD
By sticking to full clinical doses of the proven essentials, TruFierce Nutrition have ensured their very first attempt at a pre workout is VERY SOLID.
In fact, the formula leaves most major brands in the dust!
(I’m looking at you; Grenade, Optimum Nutrition, Gaspari, etc.)
A 250mg dose of caffeine is enough to give you a kick up the butt prior to training, and TruFierce have taken the extra step of adding 250mg l-theanine, which will offset any “caffeine crash”. This means you won’t wake up in a dumpster four hours after training with an empty donut wrapper stuck to the side of your face.
But then we get to the REALLY good stuff…
A mighty 7 grams of citrulline malate is the MVP of PreFierce. This will give you with some truly monstrous pumps, alongside gradual improvements to your endurance and intra-set recovery speed with continued usage.
Betaine is up next, and I’m pleased to announce that PreFierce joins the very small list of pre-workout supplements who take this ingredient seriously enough to include a full clinical dose of 2.5 grams. I’m a huge fan of betaine, especially when it’s featured alongside beta-alanine. A full dose of beta-alanine is 3.2 grams, but TruFierce Nutrition goes even higher at 3.5g. Get ready for some face tingles.
It’s clear these guys have NOT entered the supplement game to be cannon fodder for the bigger companies. They’ve built a pre workout fit to challenge the top dogs, and credit to them!
It’s also worth nothing what they’ve EXCLUDED from the formula. You will not see taurine or BCAAs in PreFierce, and that’s AWESOME. I regularly blast supplement companies for throwing these ingredients into their products just so they can make marketing claims of “focus” and “endurance” when THEY SIMPLY DO NOT WORK in a pre workout. In fact, there’s a growing body of data showing both taurine and BCAAs can actually be counterproductive to performance when taken before exercise, so TruFierce Nutrition join the select list of companies to get it 100% spot on!
No supplement is PERFECT, of course.
In terms of bad points, I’ve gotta mention the name. TruFierce Nutrition PreFierce Pre Workout. Who the f**k came up with this?! You need a sip of pre workout just to pronounce it!
With regards to the actual formula, they’ve included a “fat burning blend” alongside the ingredients mentioned above. I despise these blends because they’re added just so the company can make marketing claims of “fat burning” and sell more units when in truth they do very little.
The “fat burning blend” in Pre Fierce consists of green tea extract, black pepper extract and acetyl l-carnitine, but no matter how much TruFierce Nutrition shout about the supposed fat burning benefits of these ingredients on their sales page, the actual research doesn’t agree. They also claim that green tea leaf extract can work as a pump-enhancing nitric oxide booster, but there’s no evidence to support this claim.
There’s one final negative – the product does not contain acetyl l-tyrosine or potassium citrate.
Maybe I’m being harsh here, because very few pre workouts actually contain potassium citrate. But that is my job. It would have been a great addition to this formula because of its hydration benefits, and the dopamine-boosting effects of acetyl l-tyrosine would have worked very nicely alongside caffeine. The inclusion of both ingredients would have made PreFierce even better. All things considered, though, the good far outweighs the bad!
PREFIERCE PRE WORKOUT REVIEW – INGREDIENT BREAKDOWN
I know that a lot of you guys who read my supplement reviews consider the “Ingredient Breakdown” section your favorite.
I appreciate that.
I’m a complete fitness nerd, so this is the section where I run through all the main ingredients of PreFierce and show you what each of them does, and see if the dose is sufficient to yield the desired results.
Let’s start with the MVP…
7G CITRULLINE MALATE
If you want to build muscle, consider citrulline malate THE MOST IMPORTANT INGREDIENT in your pre workout.
It might not get the same hype as creatine or whey protein, but every serious athlete knows how important citrulline malate is to performance. It is broken down into the amino acid arginine when it enters the body, and it works by widening your blood vessels to allow for greater delivery of nutrients to working muscles. In doing so, you unlock the ability to train at peak levels for longer.
During a 2010 study published in the Journal of Strength and Conditioning Research, participants who used CitMal were able to perform an average of one more rep on every set of their workout. Imagine being able to perform an extra rep on EVERY SET. That’s crazy! (1)
Supplement manufacturers have known about these benefits for nearly 20 years, but it used to be very difficult to fully unlock them because they used arginine directly (remember to all those “N.O. Boosters” back in the 2000s?). As it turns out, citrulline has a 50% greater absorption rate, so it’s actually a better way of supplementing arginine than using arginine itself! (2, 3, 4)
Anyway, a full serving of citrulline malate is 6 grams and will improve several aspects of your training – better pumps, faster recovery between sets, greater endurance!
Further Reading >> The Training Benefits Of Citrulline Malate
I’ve got some good news if you don’t like your FACE.
You probably won’t be able to feel it after drinking this motherf**ker.
Beta-alanine is useful for buffering the build-up of waste product (metabolites) around working muscles. This means you’ll be able to push through “the burn” for longer. A full clinical dose is 3.2 grams, which can be taken at once or split into two halves throughout the day. TruFierce Nutrition ain’t messing around with any of that bulls**t, heaping a massive 3.5 grams of beta-alanine into every scoop. (5)
But aside from the training benefits, this ingredient is best-known for the skin-crawling, face-tingling sensation it gives us when we first start taking it. This is called parasthesia, and the serving size is so big that only the toughest of trainees will be able to drink PreFierce without pulling classic Stallone face.
2.5G BETAINE ANHYDROUS
Betaine is the unsung hero of a good pre workout.
Thankfully it’s been gaining notoriety in the track & field world over the last 10 years, and is beginning to find its way into more pre workouts, but the list is way too small. Heck, the list of brands who include a full clinical dose is even smaller.
Betaine will improve training endurance, muscle recovery speed and explosive strength. Sprinters and cyclists have been using betaine for years, and it makes sense to see those benefits transfer over to the weights room. (6, 7, 8, 9)
Caffeine is part and parcel of almost every pre workout on the planet.
There is so much research backing up the training benefits, it almost needs no introduction. It’s been linked to everything from increased mental focus, to greater energy output, and even gains in explosive strength. (10, 11, 12, 13, 14, 15)
Coming in at 250mg, PreFierce goes above the minimum threshold of 167mg we’d need to unlock caffeine’s benefits for mental focus and increased energy, but it’s below the huge 400mg we’d need in order to unlock the power benefits. That’s not necessarily a bad thing, though, as 400mg would be too brutal for most people to handle in one go, and very few pre workouts go so high (if you need one that goes this high, here it is). (16)
This is a genious inclusion.
L-Theanine can offset the “crash” which usually comes from caffeine. Most people should be able to handle the 250mg caffeine in PreFierce just fine, but TruFierce Nutrition have left nothing to chance, and I like it.
Better yet, is that they’re one of the few supplement manufacturers who actually use the correct dose to get the desired result! In order for it to be effective, we’d need a 1:1 ratio of caffeine to l-theanine, and that’s exactly what we get here.
1G “FAT BURNING BLEND”
Here’s where things go off track.
Just by including these ingredients, TruFierce Nutrition can exploit supplement industry loopholes to use the words “fat loss” in their marketing of PreFierce. This opens the product up to a much bigger audience, so I can understand why they’ve done it.
It consists of:
- 500mg acetyl-l-carnitine
- 300mg coconut water powder
- 150mg green tea extract
- black pepper extract
These ingredients won’t do Jack in terms of actual fat loss. They offer some health benefits, but they certainly won’t add anything to your workout. Its literally just a marketing gimmick. So the one piece of information I’d like you to take away from this section is that despite these ingredients often being billed as “fat burners”, science clearly shows they are NOT. (17, 18, 19, 20, 21, 22)
TRUFIERCE NUTRITION PREFIERCE REVIEW – RUSS’ FINAL VERDICT
TruFierce Nutrition have excelled themselves.
Not only is PreFierce a very good pre workout, it smashes a lot of big-name competitors despite coming from a relatively new brand. Heck, it made #6 on my list of the best pre workouts of 2020! That puts TruFierce Nutrition near the top end of a very competitive market, and it’ll be interesting to see them grow in the years to come.
And grow they should…
This is a top, top, top pre workout. Everything in PreFierce is dosed correctly, and there is no clutter. By not including any untested exotic stimulants in the formula, they’ve ensured that PreFierce will never get flagged or need to make unnecessary label changes, and the handy bulk-buy options on their website are a decent idea, too.
It receives a huge 4 stars from me.
Go check out PreFierce here.
- Pérez-Guisado J., et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res (2010).
- Schwedhelm E., et al. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. British Journal of Clinical Pharmacology (2008).
- Castillo L., et al. Splanchnic metabolism of dietary arginine in relation to nitric oxide synthesis in normal adult man. Proc Natl Acad Sci USA (1993).
- Sureda A., et al. Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients? Med Sport Sci (2012).
- Hoffman J., et al. Beta-alanine and the hormonal response to exercise. Int J Sports Med (2008).
- Hoffman J.R., et al. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr (2009).
- Lee E. C., et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr (2010).
- Holewa J., et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. Department of Kinesiology, Recreation, and Sport Studies, Coastal Carolina University (2013).
- Pryor J. L., et al. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr (2012).
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- Mora-Rodríguez R., et al. Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men. PLoS One (2012).
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- Decombaz J., et al. Effect of L-carnitine on submaximal exercise metabolism after depletion of muscle glycogen. Med Sci Sports Exerc (1993).
- Hursel R., et al. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond) (2009).
- Westerterp-Plantenga M.S. Green tea catechins, caffeine and body-weight regulation. Physiol Behav (2010).
- Diepvens K., et al. Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. Am J Physiol Regul Integr Comp Physiol (2007).
- Belza A., et al. The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake. Eur J Clin Nutr (2009).
- Peart D. J., et al. Coconut Water Does Not Improve Markers of Hydration During Sub-maximal Exercise and Performance in a Subsequent Time Trial Compared with Water Alone. Human Kinetics Journals (2017).