What Is a Pre-Workout? 7 Common Pre-Workout Ingredients

A pre-workout is a supplement that can increase energy levels, improve exercise performance, and stimulate muscle growth. Athletes, particularly runners and weightlifters, use pre-workout supplements before exercises like [weightlifting](https://www.masterclass.com/articles/powerlifting-vs-weightlifting) or HIIT (high-intensity interval training). The ingredients and effects of pre-workout supplements vary by product, but most products use ingredients like caffeine to provide an energy boost or creatine to help increase muscle mass. Athletes typically consume pre-workout supplements as pills or as powders mixed into drinks or soft foods. You can also mix pre-workout supplements with protein powders, which can help stimulate protein synthesis and build muscle. There are several common ingredients found in almost all pre-workout formulas, but many varieties of supplements have different ingredients for specific effects. It can be helpful to know the effects of pre-workout ingredients so you can choose the best pre-workout supplements for your athletic performance and personal goals. 1. __L-arginine__: Arginine is responsible for regulating the levels of nitric oxide in your body, which causes the blood vessels to relax and improve blood flow. 2. __Nitrate__: Nitrate salts convert into nitric oxide when ingested, which can improve blood circulation and allow oxygen-rich blood to enter the heart. This helps your body to use oxygen more efficiently during endurance workouts. Nitrates are often labeled or sold as a beetroot extract. 3. __Creatine monohydrate__: Creatine is an organic compound naturally created in the kidneys and liver that is converted into adenosine triphosphate (ATP) during intense exercise. Your body uses ATP as an energy source during high-intensity workouts. Increasing creatine intake can increase the intensity and duration of your workouts, and may improve overall strength and muscle-building potential. 4. __L-Citrulline__: Citrulline is a non-essential amino acid that helps the body produce more nitric oxide, which improves the body’s overall blood flow and may accelerate the body's natural removal of lactic acid, which causes muscle soreness. 5. __β-alanine__: Beta-alanine is a non-essential amino acid very common in pre-workout supplements. Beta-alanine can prevent muscle fatigue during exercise by increasing the body’s concentration of carnosine, a naturally occurring compound that helps prevent muscle inflammation and acts as an antioxidant. 6. __B vitamins__: B vitamins, like Vitamin B3 or Vitamin B12, are common in pre-workouts to help improve the body’s metabolism of fats, carbohydrates, and proteins. These vitamins can increase an athlete’s amount of energy. 7. __BCAA__: Branched-chain amino acids include the essential amino acids leucine, valine, and isoleucine. BCAAs do not occur naturally in the body, so athletes consume these amino acids with food and supplements. BCAAs are the building blocks of protein and aid in muscle synthesis, meaning they help to increase muscle mass and provide energy to your muscles during exercise. Before adding a pre-workout supplement to your fitness regime, consider the following tips: 1. __Consume pre-workout supplements before intense exercise__. Generally, gym-goers should take pre-workout supplements roughly twenty to thirty minutes before a workout to reap the full benefits during exercise. 2. __Know the effects__. Pre-workout products can last for up to six hours. The amount of caffeine in some pre-workouts can be the equivalent of three cups of coffee, so avoid taking a caffeine-rich supplement too close to your bedtime. 3. __Consult with a dietician__. Some ingredients found in pre-workout products can have potential side effects, so it’s important to consult with a dietitian or your doctor and to monitor your health while taking supplements. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. A pre-workout supplement can boost any high-intensity, endurance, or strength-training exercise.