What are the benefits of taking pre-workout?

Pre-workout supplements are becoming increasingly popular, especially for endurance athletes who not only swim, bike and run, but weight train, too. That’s whether you’re training for three hours a week or 13.

Matt Durkin is New Product Development Manager at SCI-MX, whose pre-workout range includes X-Plode Pre-Workout Can, X-Plode Pre-Workout powder and Total Pre-Workout.

Here, Durkin answers the most common pre-workout queries for triathletes, starting with a snapshot of the key ingredients in pre-workout powders…

The key ingredients of pre-workout powders

Caffeine

Caffeine is arguably the most proven ergogenic aid around with hundreds of studies investigating its impact on performance; in fact, studies have shown that caffeine delivers a boost in power, cranks up fat burning and results in greater endurance.

For instance, one study showed cyclists’ time to exhaustion at 80% VO2 max increased from 75mins to 96mins after consuming 330mg caffeine 1hr prior to exercise. It’s why caffeine’s at the heart of SCI-MX’s pre-workout range.

“It’s particularly beneficial for sessions that you’re looking to push that bit harder, like during race-specific efforts,” says Durkin. “But ultimately it can be used for many sessions as it decreases perceived effort, so if you’re running a certain pace, it’ll feel easier with caffeine.”

How much caffeine do you need?

 “I recommend 3mg of caffeine per kilo of bodyweight,” says Durkin. “That means a 70kg athlete will need 210mg caffeine.”

“Just be mindful if you’re a habitual caffeine consumer,” adds Durkin. “Many pre-workout powders contain a strong hit of caffeine, which you need to bear in mind if you’ve already drunk three or four cups of coffee.

“We certainly recommend that those on medication or who have medical conditions should speak to their doctor before taking pre-workout products.”

How long does caffeine stay in your body?

“Caffeine lasts in the system quite a few hours, so you’re still enjoying the benefit of caffeine five, maybe six hours after you’ve taken it,” says Durkin. “It takes around 10 hours to clear from your system.”

That’s why it’s generally not recommended to take pre-workout after four o’clock in the afternoon. “It can affect your sleep, so while you might enjoy a stronger workout, your recovery will be impaired,” he says.

Sleep is so important due to a wealth of mental and physical processes that occur at night.

The result is improved glucose metabolism, better cognitive performance and appetite regulation, and a happier mood.

You also release bucket loads of growth hormone when sleeping, which helps muscle repair.

Citrulline malate

“Citrulline malate is also an ingredient that’s ever-present in our pre-workout powders,” says Durkin.

This is down to amino acid being a pre-cursor for the amino acid arginine, which plays an important role in the production of nitric oxide.

“This widens blood vessels, which increases blood flow to your muscles, and results in many benefits for athletes.”

The evidence? During one study, resistance-trained men completed five sets of leg presses, hack squats and leg extensions at 60% of their one-rep max until failure.

After consuming citrulline malate, they could perform significantly higher reps across all exercises compared to the placebo group. Vis-à-vis, delaying fatigue and superior muscle building.

Citrulline malate’s been shown to deliver aerobic benefits, too. A research group following a high-intensity cycling protocol consumed either citrulline malate or placebo for the previous seven days.

The result? The citrulline-malate group racked up a greater distance covered in a given time, improved their capacity for oxidative metabolism and lowered arterial blood pressure compared to the placebo group.

There’s also evidence that ATP (adenosine triphosphate; your body breaks down this substrate to release energy) is increased when there’s greater availability of malate, while it’s also been linked to faster muscle recovery via greater nutrient delivery and removal of waste products.

How much citrulline malate do you need?

Studies have shown around 6-8g realises optimal results, albeit dosages of 3g offer performance benefits, too.

How long does it last?

Studies show citrulline malate peaks in the bloodstream around one hour after ingestion and declines around 15 to 30 minutes later, no matter how much you consume.

Beta-alanine

“Another key ingredient is beta-alanine,” says Durkin. Beta-alanine is a naturally occurring non-essential amino acid that elevates the muscle content of carnosine (a dipeptide consisting of beta-alanine and histidine).

This increases the body’s ability to buffer hydrogen ions produced during high-intensity exercise.

As your body produces large swathes of lactic acid when sprinting hard, carnosine maintains the pH homeostasis within muscle cells; essentially, it widens the acidic bandwidth to dig deep.

“It’s really beneficial more for short, intense bursts, so if you undertake interval repeats in the pool, on the bike or when running.”

One 2009 study looked at the impact of beta-alanine on performance. The beta-alanine and placebo groups both undertook a 10-minute time trial and a 30-second sprint after a 110-minute simulated race before and after an eight-week training programme.

The authors discovered that the beta-alanine group boosted peak power by 11.4% over their placebo contemporaries and 5% when it came to average power output.

How much beta-alanine do you need?

The recommended dosage is around 5-6g a day. Studies show that rate of absorption is increased when taken with carbohydrates.

Just note that some users feel a tingling sensation when first taken, though this usually only lasts for a few minutes.

How long does it last?

For most people, beta-alanine has a half-life of about one hour. This means that after one hour, half of the beta-alanine that was ingested will have been metabolised and eliminated from the body.

Beta-alanine is mainly excreted from the body via urine.

How long does pre-workout take to kick in?

In general, you’re looking at pre-workout to take 30-60mins to take effect. That range stems not only from your size and metabolism but, as per the above, the different ingredients peak in the bloodstream at different rates.

When should I take pre-workout?

On paper, pre-workout could benefit every session with substances like caffeine proven to benefit both hard and easier efforts.

Research out of the University of Oklahoma revealed that recreational athletes who consumed a pre-workout supplement before a high-intensity session three times a week for three weeks realised a greater boost in VO2 max and lean body mass than the placebo group.

A further study cranked up the number of hard efforts a dozen men could perform on a treadmill after taking pre-workout powder. This highlights that the bulk of studies into pre-workout powder have focused on harder, shorter efforts.

How long do pre-workout powders last?

“We put two years, but you have to be careful with pre-workout powders because they’re extremely hygroscopic,” says Matt,

“That means they attract moisture like you wouldn’t believe. When they do that, they’re much harder to use. Not only that, if there’s moisture in there, there’s a greater likelihood of yeasts and moulds growing. So, it’s really important to store in a dry place and ensure your tub is sealed tight.”

Looking to give pre-workout supplements a go? SCI-MX has a range of options to suit varying tastes.