Pre-Workout - supplements for energy and performance

What are pre-workout supplements and how do they work in the body

Pre-workout supplements are products designed to provide an energy and focus boost before training. They usually come as blends of active ingredients (caffeine, amino acids, vitamins, creatine, etc.) meant to increase endurance, strength, and muscle pump. In general, an effective pre-workout enhances performance in both strength (anaerobic) and endurance (cardio) exercises by providing extra energy and delaying fatigue. In practice, using a pre-workout helps you get more out of each workout, offering more energy, sharper focus, and optimal muscle pump.

When to take them and why they are useful for performance

Pre-workouts are typically taken about 30–60 minutes before training, since stimulant ingredients like caffeine need that time to enter the bloodstream and deliver the desired effect. This timing ensures increased physical and mental energy before effort. Main performance benefits include:

• More energy: Caffeine and carbs in the formula provide a quick energy boost, enhancing strength and endurance without feeling the increased effort.

• Focus and mental alertness: Amino acids like L-tyrosine and other cognitive compounds increase motivation and concentration during training.

• Muscle pump: Vasodilating ingredients (L-citrulline, arginine/AAKG) improve blood flow to muscles, enhancing pump and oxygen delivery.

• Increased endurance: Beta-alanine (2–5 g/serving) delays lactic acid buildup in muscles, allowing you to train harder and longer.

A properly chosen pre-workout simultaneously improves physical energy, muscle strength, focus, and delays fatigue, resulting in better gym performance.

Key ingredients and how they work

Pre-workout formulas contain several active nutrients that support energy and focus. Key ingredients include:

• Caffeine: Stimulates the central nervous system, increasing alertness, muscle strength, and endurance. Also dilates blood vessels and improves circulation, offering an immediate energy boost.

• Beta-alanine: An amino acid that enhances exercise capacity and delays fatigue. Buffers lactic acid in muscles, allowing for longer, more intense training.

• Arginine/AAKG (arginine-alpha-ketoglutarate): A nitric oxide precursor that improves blood circulation and muscle pump. By dilating blood vessels, it supports oxygen and nutrient delivery to muscles.

• L-citrulline: Converts to arginine in the body and amplifies vasodilation, supporting long-term pump and endurance.

• L-tyrosine: Supports neurotransmitter production for mental focus and reduces neural fatigue, improving concentration during training (often included as N-acetyl-L-tyrosine).

• BCAAs (branched-chain amino acids): Leucine, isoleucine, and valine – they prevent muscle breakdown and aid recovery. While often consumed pre/intra-workout, they can also be part of pre-workout formulas for muscle protection and reduced fatigue.

• Fast carbs and electrolytes: Some powders include dextrose or maltodextrin for immediate energy and minerals (sodium, potassium) for optimal hydration.

Each ingredient adds a specific benefit (energy, focus, pump, endurance), and their combination is what makes a pre-workout effective.

Types of pre-workout products

• Liquid shots: Concentrated drinks (usually in 60 ml vials) ready to drink without mixing. Very portable, quick to act, and absorbed immediately. Fixed doses, ideal for on-the-go use.

• Powders: The most common format. Mix with water in a shaker before training. Allows flexible dosing and a wide variety of flavors. Powders usually offer a more complex ingredient profile and better value.

• Tablets/capsules: Less common, usually in smaller doses. Extremely portable and require little liquid, but cannot match the high doses of stimulants or pump ingredients powders provide. Suitable for those avoiding sugars/flavors or needing very quick use.

Each format has advantages: shots for instant boost, powders for flexibility and customizable dosing, and tablets for convenience.

Key products in the range

Attack Shot (Body Attack)

• Efficiency: A highly concentrated liquid pre-workout shot for active athletes. Recommended dose: half a vial (30 ml) ~30 minutes before training. A full vial (60 ml) contains ~200 mg caffeine, 3000 mg L-citrulline, and 2000 mg beta-alanine. Half a serving (30 ml) provides ~100 mg caffeine and 1500 mg citrulline for rapid energy and intense pump.

• Portability: Packaged in 60 ml single-use vials, ready to consume with no mixing needed. Compact and ideal for the gym or travel.

• Dosing: Potent levels of active ingredients ensure high effectiveness, so following the dosage is crucial.

Energy Booster 525g (Z-Konzept)

• Advanced formula: Known as the “Ultimate Booster,” this German pre-workout combines carbs and caffeine for instant energy with a wide range of essential amino acids. Includes beta-alanine, AAKG, L-ornithine, taurine, BCAAs, L-glutamine, and L-carnitine.

• Use: One serving (35 g ~2 scoops) dissolved in 250 ml water, consumed ~15 minutes before training. Provides ~210 mg caffeine and 3500 mg beta-alanine per serving.

• Recovery: Includes BCAAs and L-glutamine for muscle protection and recovery. Balanced formula with pleasant taste, ideal for those who want both an energy boost and muscle support.

Recommendations for choosing a product

Choosing the right pre-workout depends on your experience and goals:

• Beginners: Start with moderate-stimulant formulas (<200 mg caffeine/serving) and basic ingredients to test tolerance.

• Advanced athletes: Can opt for highly concentrated formulas (300–400 mg caffeine/serving) with complex blends for a stronger boost.

• Format: Shots for portability, powders for adjustable dosing, tablets for simplicity.

• Sensitivity: If sensitive to stimulants, choose low- or no-caffeine formulas.

• Workout type: For strength, prioritize pump enhancers (citrulline/arginine). For endurance, prioritize quick energy (carbs).

Usage tips and combinations

• Avoid dry scooping – always mix powders with water to dilute caffeine and avoid overdose.

• Respect the recommended dosage – don’t exceed label instructions or combine multiple high-caffeine supplements in one day.

• Avoid taking it too late: caffeine can disrupt sleep if taken in the evening.

• Stay hydrated – caffeine and beta-alanine/creatine increase water demand in muscles.

• Smart stacking: Pre-workouts can be combined with BCAAs (for muscle protection), creatine (3–5 g/day for long-term strength), and protein. Avoid stacking with other caffeine-rich stimulants to prevent overdosing.

• Monitor your response: Start with half a serving if sensitive, then increase gradually. Consult a specialist if you have preexisting conditions.

Frequently Asked Questions (FAQ)

What does a good pre-workout contain?
Typically caffeine (for energy/focus), creatine (for strength), beta-alanine and L-citrulline (for endurance/pump), BCAAs (for muscle protection), and vitamins/minerals. Together, these work synergistically to maximize energy and focus.

When should you take a pre-workout booster?
About 30–60 minutes before training. Caffeine kicks in after ~30 minutes, so this timing allows all ingredients to be absorbed and effective.

Does pre-workout affect sleep?
Yes. Most pre-workouts contain stimulants (caffeine), which can disrupt sleep if taken too late in the day. Avoid using them within several hours of bedtime to prevent poor sleep and impaired recovery.