Natural pre-workout: boost your workout without chemical stimulants

In the world of bodybuilding and fitness, "pre-workout" supplements have become common. Many contain high doses of caffeine, which can sometimes be poorly tolerated. There are also natural ingredients studied to support energy during training. Here's an overview.

What is a pre-workout for?

• Increase physical and mental energy
• Stimulate vasodilation (muscle pump)
• Delay the sensation of muscle fatigue
• Improve concentration

Commonly studied natural ingredients

Citrulline malate

• Studied for its effect on blood flow and muscle pump [1]
• Studied dose: 6 to 8 g before exercise

Beta-alanine

• Increases muscle carnosine levels, delaying muscle acidification [2]
• Studied dose: 2 to 4 g/day

L-Tyrosine

• Precursor to dopamine and norepinephrine, studied for mental concentration [6]

Adaptogenic plant extracts

• Ginseng, Rhodiola rosea, Ashwagandha: studied for their effect on physical stress resistance [7]

When and how to take it?

• Consume 20 to 30 minutes before the session
• Stay sufficiently hydrated before and during exercise

Possible side effects

• Beta-alanine can cause temporary tingling (paresthesia), with no known serious effects
• Read labels carefully; if in doubt, seek medical advice

Products available on Pharmaplusfrance.store

Note: our pre-workouts currently in the catalog contain caffeine (contrary to the "stimulant-free" approach presented above). If you are sensitive to caffeine, check the composition before purchase.

• C4 Original Pre-Workout Shot Liquid (Cellucor) — contains caffeine
• Vapor X5 Pre-Workout, Creatine & Caffeine (MuscleTech) — contains caffeine

Conclusion

Several natural ingredients (citrulline, beta-alanine, tyrosine, adaptogens) are studied to support energy during training, without necessarily resorting to high doses of caffeine.

Scientific references

1. Trexler ET et al. Effects of citrulline malate on exercise performance. Int J Sport Nutr Exerc Metab. 2015. (source to be checked for exact details)
2. Trexler ET et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015. (related reference)
3. Jagim AR et al. Common ingredient profiles of multi-ingredient pre-workout supplements. J Int Soc Sports Nutr. 2019.
4. Outlaw JJ et al. Acute effects of a commercially-available pre-workout supplement. J Int Soc Sports Nutr. 2014. (source to be checked)
5. Wax B et al. (source to be checked)
6. Deijen JB et al. Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. Brain Res Bull. 1999.
7. Panossian A, Wikman G. Effects of adaptogens on the central nervous system. Curr Clin Pharmacol. 2009.

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