Have You Adapted To Your Pre-Workout?

So your pre-workout used to make you train like a machine, but now it leaves you feeling flatter than a witch’s tit?

Ah, we’ve all been there.

An ineffective pre-workout usually comes down to two things. Take a look at each one below and decide which one you’re experiencing.

Adaptation Can Occur Over Time

Most pre-workouts are built around caffeine, and you will adapt to this over time.

Caffeine tolerance is a sliding scale; at one side of the scale is a person who has never touched the stuff, and at the other side of the scale is your workmate who needs to drink five cups of coffee in the morning just to stand up straight.

The more regularly you consume caffeine, the more your body adapts to it – so while a pre-workout containing 150mg caffeine may clap your cheeks at first, over time you’re going to need a larger dose as your tolerance gets stronger.

Research shows us that a dose of 200-400mg is the sweet spot for unlocking all of the training benefits this stimulant offers, so you could simply swap your existing pre-workout for a product which bumps the dose up a little.

However, it’s worth knowing that 400mg is the tipping point (e.g. there are no additional training benefits, and in fact it can be quite dangerous), so if you’re experiencing caffeine adaptation and you’re already near that marker, I recommend swapping to a caffeine-free pre-workout for the next couple of months to allow your tolerance to dissipate.

Another key ingredient in the tub is often the subject of similar discussions; beta-alanine.

You see, in the early weeks of usage this ingredient creates a tingly, skin-crawling effect (parasthesia) but when we no longer feel this effect after prolonged usage many people worry that the ingredient has stopped working.

This is not the case.

The training benefits of beta-alanine require long-term usage to be unlocked (it’ll lead to significant improvements in endurance and recovery speed), and the skin-crawling aspect is just a side effect. As long as you’re getting 3.2 grams per day, it’ll still work regardless of whether you feel the tingles.

Maybe Your Current Pre-Workout Just Sucks

If you’ve bought one of the countless shitty pre-workouts out there, then several key ingredients will be under-dosed.

Follow these guidelines and you can’t go wrong:

• Caffeine: 200-400mg

We discussed this ingredient in the previous section, so I won’t bore you with the science. You’re looking for a dose between 200-400mg to unlock maximum results. (8)

• Beta-alanine: 3.2g

This ingredient helps shuttle waste products (metabolites) away from your muscle cells, resulting in superior endurance. A clinical dose is 3.2 grams, which can be consumed all at once or in multiple smaller doses throughout the day. (3, 4)

• Citrulline Malate: 6-10g

The real powerhouse of your pre-workout, CitMal covers everything from increased blood flow, faster recovery, and even more reps per set. A clinical dose is 6 grams but benefits have been shown with doses as high as 10 grams if you really want to push it to the max. (1, 2)

• Betaine: 2.5g

A somewhat under-utilized ingredient, betaine is great for increasing explosive strength output and muscle recovery. A clinical dose is 2.5 grams, which can be consumed all at once or in multiple smaller doses throughout the day. (5, 6, 7)

Time To Find A New Pre-Workout

If you’d like to try something new, here’s a handy list of great pre-workout supplements.

I’ve listed them in order of superiority.

• AML Pre Workout
• C4 Ultimate Shred
• Warrior Rage
• or learn how to make your own

Further Reading:

If you enjoyed this blog, then you’ll probably also like reading these.

>> Common Pre-Workout Red Flags
>> Creatine: Your Best Pal For Muscle Growth!
>> Russ’ Guide To Supplements

References:

1. Alvares T. S., et al. Acute l-arginine supplementation increases muscle blood volume but not strength performance. Appl Physiol Nutr Metab (2012).
2. Pérez-Guisado J., et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res (2010).
3. Hoffman J., et al. Beta-alanine and the hormonal response to exercise. Int J Sports Med (2008).
4. Donovan T., et al. Beta-alanine improves punch force and frequency in amateur boxers during a simulated contest. Int J Sport Nutr Exerc Metab (2012).
5. Hoffman J. R., et al. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr (2009).
6. Lee E. C., et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr (2010).
7. 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).
8. McCormack W. P., et al. Caffeine, Energy Drinks, and Strength-Power Performance. Str Con J (2012).