The best pre workout supplement can be extremely effective. It helps to increase lean body mass and strength in almost record times. In fact a study carried out at Victoria University in Australia found that the timing of supplements in terms of when they were taken, ‘represents a simple but effective strategy that enhances the adaptations desired from RE- training. So timing is important and this practice should be viewed as an important way to helping increase stamina, give you more energy as well as shorter recovery times and they can also help you to secure greater gains from workouts generally.
But in turn this begs the question ‘Which are the best preworkout supplements to take?’.
Much is written about supplements and much is sponsored by the retailers; so to find out exactly which are the best and which will suit your own particular needs, here is a guide to the Top 10 pre-gym supplements for both men and women.
The Best Pre Workout Supplements for Men:
1. Whey Protein Powder:
Whey Protein Powder such as Gaspari Nutrition Myofusion may not seem like a really dynamic food supplement, but it is an amazing tool when it comes to creating muscles and facilitating fat loss. This is simply because it provides all the major and essential amino acids direct to the muscles. It is sometimes even used medicinally post-surgery to facilitate a speedy recovery, so don’t overlook whey powder. It will help you to increase stamina, build muscles and more also get rid of fat. It is also available in a variety of flavours: this may not seem important, but if you are drinking it every day then variety can be important.
Overall this is a very natural supplement, which is important for people who care about using natural based products and supplements. It is quite effective and at £35 for over 2 kgs or so, it is not astronomically expensive. This is a really good supplement to start taking, especially if you are new to body building.
2. Omega 3 supplements:
Omega 3 capsules are widely available, but this does not mean that they should be viewed as not effective in terms of helping to build muscles: they are! Omega 3 is a critical and essential fatty acid that we cannot make for ourselves. Most people have heard that it is good for your heart (hence it helps with cardiovascular workouts) but it also helps the body to rebuild cells quickly and it can really promote flexibility within the joints. These three elements combine to make muscles grow quicker so it really is effective, but many bodybuilders ignore Omega 3 capsules, because they are unaware of the benefits that Omega 3 can bring to the bodybuilding. But it is important to recognise its potential, rather than assume that it is of benefit to cardio patients only.
In general, Omega 3 is a very natural and beneficial supplement with no real potential side effects. It is available from various outlets, but it is best to take an Omega 3 capsule that is produced using rigorous quality controls.
3. BSN CellMass:
Creatine is often found in products such as BSN CellMass, which is why they are so popular as food supplements, especially for bodybuilders. Even Olympic athletes take this supplement because it helps the body to store and use more energy, especially when the body may be tired or becoming exhausted. So it helps you to go that ‘extra mile’ when you feel that energy levels are low, Creatine will help you get there! Creatine occurs naturally in meat, but it is difficult to eat the quantities of meat that would be required. It is also a very natural product, which comes with virtually no risk of side effects.
The main benefits of BSN CellMass is that it is a natural but effective product that really helps improve stamina. It is more expensive than some other supplements, at around £28 per 640 or so grams, but it is well worth the money in terms of helping to improve performance and increasing endurance.
4. Gaspari Nutrition’s Pre-workout energy drink SuperPump 250:
There are some days when training is definitely easier than others. Although motivation is not a major problem for most bodybuilders, there will be days when a pre-workout energy drink is the perfect way to get that little extra boost you need. There are a number of different energy drinks available. However, these drinks usually contain caffeine in some form, so if you are someone who likes a caffeine ‘hit’ then they will work great for you; if you don’t like the slight ‘edge’ that caffeine provides, simply check out other energy drinks that are available without the caffeine.
Energy drinks are generally regarded as being good pre-workout supplements because they are quick to take effect (usually within a few minutes or so), the effects are not long lasting, but last for the length of the training session. In addition, energy drinks are also very good value for money and are available in different price brackets, so there is definitely an energy drink to suit every pocket. In terms of performance, they may not actively enhance overall performance, but simply provide more energy and greater endurance to some extent.
5. Super Pump Max (from Gaspari Nutrition):
This is a complex supplement with a wide variety of ingredients. In fact it purports to be unique, due to the number of ingredients and the high dosage in which they are presented. One of the key features of Super Pump Max is l-leucine, which is an essential amino acid which acts as a catalyst for speeding up muscle growth and muscle density. Super Pump Max is often described as providing ‘clean’ energy, since it doesn’t make you slightly edgy as some caffeine based supplements can.
As supplements go, it is affordable (it is just under £30 generally) and due to the range of ingredients it is a good ‘all round’ supplement that isn’t just based around one key ingredient. Super Pump Max is particularly well suited to someone who wants that extra power boost, without feeling slightly jittery and it is also extremely effective for most bodybuilders.
In essence it scores high on performance and affordability and for people seeking a good ‘all round’ supplement with various ingredients Super Pump Max certainly ticks all the right boxes.
6. LA Muscle Long Jack:
Long Jack is a powerful and in fact probably the most powerful testosterone booster that you will come across. It claims to boost your testosterone by 8 times more than any product of a similar nature. Once testosterone levels are significantly boosted you will be able to gain greater strength and bigger muscles in only a short time. Long Jack is also often referred to as Tongkat Ali, which is a herb grown in the Far East and Tongkat Ali is a major ingredient within Long Jack, so it is often preferred by bodybuilders who like to keep their supplements quite natural.
Long Jack is slightly less affordable than Super Pump Max (around £50 for 90 tablets), but it is extremely effective (and some men use it to enhance sexual performance, which can be an added bonus). Due to the fact that it is essentially plant based, it is a good way of boosting hormones within the body naturally.
7. Fat Burners:
Fat burners such as Lipo Super Burners can really help to shift excess weight. It can sometimes be difficult to get rid of excess fat in some parts of the body and although there is no ‘magic bullet’ when it comes to shifting fat, a fat burning capsule can certainly help. Fat burners such as Lipo Super Burners will contain ingredients such as L-Carnitine or L-Taurine or CLA, which all actively work to help the body shed fat and therefore the result is a more toned look and when fat has been eliminated then it is easier to build muscles.
As a rule, fat burners should be seen as a way of enabling the body to shed fat by diet and exercise. Fat burners alone will not simply eliminate all fat, so they are a useful tool but will not dramatically alter body shape, since there is no one supplement that can achieve this. They are available in a variety of price ranges, but as a rule, those that are specifically produced for body builders are likely to be the most effective.
8. Razor8:
Razor8 is specifically marketed as a workout stimulant. It prides itself on not having any fillers to bulk it out and it is also sugar free. This is important because supplements with sugar will (obviously) raise blood sugar levels, but if these then dip during the workout, there will be an effect on performance. Razor8 is effectively a caffeine based stimulant. However, Razor8 may be too strong if you are sensitive to caffeine, but otherwise it will simply help to promote greater energy and endurance. In addition it containes Geranamine (known as 1,3-Di-Methyl-Amylamine) which will actively help to stimulate activity as well as helping to release fatty acids (51 mg).
Razor8 has a good base of ingredients to provide a caffeine based boost followed by other performance enhancing chemicals. Available in powder form it costs less than £30 and is an effective supplement especially for those who can tolerate caffeine well.
9. Glucosamine And Chondroitin:
Glucosamine and Chondtoitin are important supplements because they help to ease the pain that may be experienced after excessive exercising and what is more they can actively help to repair connective tissue and as a result promote healing. Thus these supplements will help to ensure that your body is not over stressed, or if it is, then it will heal quicker. Both these substances are contained naturally within the body and glucosamine has recently become very popular with people who may have arthritis and who find that joint pain is eased by constant use of glucosamine.
Glucosamine and chondroitin do take some time to have an effect, simply because joints do not have good circulation so it will take a couple of months before any benefits are felt. As a rule, glucosamine and chondroitin is widely available from many different sources and at different prices, but more expensive brands tend to be more reliable.
10. OptiMen Nutrient Optimisation System
Sadly one thing that bodybuilders often forget to take is a general multivitamin and mineral supplement. The human body is subject to a number of demands during training and these demands often strip the body of vital nutrients and minerals, so these need to be replaced. Therefore it is necessary to replace these vitamins and minerals on a daily bases to ensure that the metabolic reactions experienced within the body do not strip it of these nutrients.
Optimen is a good all round supplement containing over 75 minerals and acids/vitamins. It helps balance the body and is available for less than £25 for around two months’ supply, which makes it excellent value for money.
The Best Pre Workout Supplements for Females:
NOTE: if you are pregnant or think you may be pregnant then do not take supplements without medical advice.
1. Calcium:
Calcium supplements are incredibly important for all women, but especially women who are working hard to promote their fitness and increase fitness levels. Calcium is absolutely vital for bone development and good calcium levels will ensure that the risk of osteoarthritis, later in life, is greatly reduced. Calcium is also linked to the possible alleviation of PMS symptoms. The other benefit that calcium can bring is that it may help the body to metabolise energy and therefore can help you to lose weight.
Calcium supplements are widely available and also very good value for money, with various supplements available, but women should opt for supplements with at least 1000 mg of calcium. There is no direct effect on performance, but they simply help to promote fitness.
2. Omega Oils:
Omega Oils, namely Omega 3, Omega 6 and Omega 9 oils are very important for any woman who is exercising regularly. Omega oils are vital for not only a healthy heart, but also a healthy brain and nervous system, but in addition, Omega oils will also help to promote flexibility within the joints and reduce any inflammation that occurs in the joints. These oils also promote a sense of well being, which in turn can help to motivate and make training easier, so they are an essential supplement!
Like calcium Omega oils are widely available, but it is best to purchase good quality oils that will ensure that you are getting the best possible value. This is a natural product that again does not have a direct impact on performance, but is a good ‘supporting supplement’.
3. Creatine:
Creatine is simply an amazing supplement. Although sometimes it is referred to as being a ‘body builders’ supplement, this is not in fact true. Creatine is found within the body and it helps the body to regenerate ATP which provides energy to muscles. In short, it enables you to do more and will help you build up levels of both lean muscle as well as strength.
Creatine can lead to fluid retention, so be careful not to overdo it, but simply try low levels initially to see how it influences performance.
It is widely available and comes in different formats but is most popular and most cost effective in powder form.
4. Whey Protein:
Whey protein will offer all women the opportunity to get excellent amino acids in the form of a powder. It is easy to use and most importantly means that you do not have to eat huge amounts of meat or food to get the same amino acids. It is also possible to take whey protein as a shake with some flavourings and bananas etc to ring through the changes. Whey protein will also help to build up lean muscles, but it can certainly help with weight loss as well. Different supplements are available, with some women choosing to use whey powder as a meal replacement for one meal a day (maximum). Whey powder is natural, non addictive and has no side effects. In addition it is generally very competitively priced due to so many products being on the market.
5. L- Arginine:
L- Arginine is actually an amino acid that the body cannot make itself, but instead we find it in our diet. It is very useful because it can improve the elimination of toxins, as well as helping muscles receive nutrients quicker. It can even boost your immune system, so it is a very useful supplement. It is often used by women who want to improve their sexual prowess or response, but in reality it is more widely used as a fitness supplement.
L-Arginine is available as a supplement in its own right and is competitively priced at around £20 for a one month’s supply. It may also be included in other formatted supplements, so check to see if you are taking any branded supplements that they do not include L-Arginine.
6. Green Tea Supplement:
Green Tea is very useful as a supplement, simply because it is really difficult to drink as much tea as would be necessary to achieve the beneficial effects, as you can gain in a supplement. It is important not to over stress the benefits of Green Tea, but it is often thought to provide added protection against some forms of cancer. In addition it is packed full of antioxidants and these will help to protect the body as well as boost metabolism, burn fat and help enhance energy levels.
Various Green Tea supplements are available and prices vary accordingly. Again, this is not something that will directly affect your figure or performance, but it can certainly help boost fat loss and boost energy levels.
7. Multiplex Sport:
Multiplex Sport is a really important type of supplement because it contains all kinds of vitamins, minerals and essential fatty acids that you will need to ensure that your body is able to cope with the rigours of training. Although any woman who is interested in fitness will be eating well, there are times when it can be important to simply boost mineral and vitamin levels so that the body is able to cope with the stress and strain of a fitness regime. This is particularly important at all times during the menstrual cycle, when certain minerals and vitamins may be required in extra doses.
Multiplex Sport is an all natural supplement with no side effects and is available at less than £20 for one month’s supply.
8. New Curvelle
New Curvelle is a very natural support supplement that has been designed exclusively for women. In addition it is actually the first ever supplement that uses special antioxidants, which act as a catalyst to significantly enhance a woman’s natural radiance and beauty. Although it will not ‘work wonders’, New Curvelle can certainly help to burn excess calorie and also control the appetite. Many women also report that it helps curb sugar cravings. It contains a combination of raspberry, caffeine, green tea and elderberry as well as cinnamon extract in the form of Cinnulin PF.
New Curvelle retails for about £25 for 50 days supply and is certainly not a magic wand, but can help to make a woman feel more in control when it comes to food and appetite.
9. Glucosamine and Chondroitin:
Glucosamine and chondroitin combine to form a very effective supplement which is specifically used to help support flexibility and mobility of joints. In addition, this supplement can actually help repair the damage or wear and tear that can occur during regular exercise sessions, so it is useful not so much as a performance enhancing supplement, but more as a supplement to help improve flexibility and also repair any damage, whilst ensuring that the results from strength training are magnified.
Glucosamine & Chondroitin is available from a number of different retailers and costs vary accordingly, but it generally retails at less than £20 per month’s supply.
10. Thermogenic Fat Burners
Thermogenic Fat Burners are not required by all women, but if you are keen to lose a little bit of fat and want something to help ‘kick start’ fat loss, then a thermogenic fat burner may well help you. Although it will not simply rid your body of fat (currently no single pill has this capacity) it will enhance the effects of a low fat diet and some exercise.
The market is currently awash with thermogenic fat burners, with some making rather overly optimistic claims about potency. However, there are a number of burners on the market and these do vary in price. Fat burners should be seen as an accessory to weight loss: they will not achieve miracles!
Conclusion:
Whether you are male or female there are some supplements out there that will help you to achieve the goals that you have set. Not all supplements suit each individual, so there may have to be some trial and error, simply checking out which supplements seem to work best for you!
Some further thoughts from the Strengthgrower editor follow here:
Claims that are bandied around do infer that a particular supplement will simply change your life and make your whole body shape change overnight. However, this is clearly impossible and it is important to keep an open, but realistic, mind when it comes to choosing supplements. There is no ‘one size fits all’ but there are supplements to suit everyone, no matter what your body shape or how hard you train!Whether working out in order to bulk up or in order to slim down, it is usually a good idea to take a pre workout supplement before you hit the gym. Since fitness and health levels differ widely, not to mention the fact that men and women require different things, it can be difficult to find the best pre workout supplement. The following are some suggestions based on the most basic divider; sex.
Best Pre Workout Supplements for Men
Pre workout supplements are designed to help a weight lifter feel energized and ready to hit the weights. In addition, they are packed with caffeine-based stimulants in order to help the lifter push past his normal repetition limit in order to increase the effectiveness of his workout. There are two main ways to rate the effectiveness of a supplement like this. The first one is by amount of stimulant alone. The second is by the overall experience.
When rating a pre workout supplement by amount of stimulant alone, the top five are: Muscle Pharm Assault, Bullnox Androrush, USP Labs Jack3D, and Nutrex Hemorage UC. All five of these offer the pumped feeling that weight lifters rely on. They help give enough energy to get through the most intense workout.
When rating a supplement on overall experience, not much changes in that list. Instead of rating only stimulant, these are rated by taste, how well they mix, how much focus was gained, and how much it costs per serving along with how much energy it provides. Muscle Pharm Assault is still number one. It has received the highest ratings and reviews among those that use it. Second through fifth are Bullnox Androrush, Morph Mega Drive, Cellucor C4 Extreme, and USP Labs Jack3d.
Best Pre Workout Supplements for Women
It is a well-known fact that women have different nutritional needs than men. Why would supplements be any different? This tends to be the case, in part, because women usually have reasons other than weight lifting to workout. Women tend to workout to lose size, not gain it, so supplements for them are rated for energy level as well as overall nutritional value.
The top supplement for women is whey protein powder. Along with boosting energy, it helps to combat cravings for bad-for-you foods. Right after that is a good multi-vitamin. Optimum offers both protein powder and multi-vitamins for women. Third through fifth in the importance ranking are energy drinks, fish oil, and creatine.
As a side note, it should be said that the top-ranked pre workout energy supplement is White Flood. It is well liked and appreciated by almost all who use it.
It can be hard to find the best pre workout supplements, but it should be attempted. Weight lifting, especially, is hard on the body and we need to take supplements in order to give back some of what we are losing. Ultimately, it really does not much matter which supplement you choose, as long as you choose one.
Visit preworkoutplan for more in depth analysis on specific options.
For further details of the benefits of whey powder, please check out: