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admin | Office Exercises | 03.03.2014
Enter your email address to subscribe to Caleb's video blog- receive notifications of new posts by email. A very common question I get is what is the best pre workout supplement to take in order to build lean muscle mass. With all the information and advertisements, it's very difficult figure out which supplements are for real, and which are total bs. So just taking creatine by itself won't increase your muscle mass, you still need to work out extremely hard in the gym.
Take 5 grams of creatine 30-60 minutes before your workout, and another 5 grams after your workout. Consuming a fast absorbing protein (whey protein NOT casein protein) 1 hour before your workout, will prevent your body from breaking down your body's muscle tissue in order to get the energy it needs get through the workout. This is why whey protein is essential and absolutely one of the best pre workout supplement for any serious weight trainer and athlete. Glutaminean an extremely important supplement for building muscle, as well as for your health.
In this article, I'm just going to talk about why glutamine is an essential pre workout supplement, and why it's one of the best pre workout supplement you can take. For example, caffeine will give you energy before your workout, but you will die younger in the long-run (this is another article for another day). Advertisements for pre-workout supplements are some of the most exaggerated in the industry. Take 10 – 20 grams of powder and you’ll experience “highly explosive energy,” “maximum anabolic activation,” and “extreme training endurance,” they say. Are these products actually worth it, though, or are you better off popping a couple caffeine pills or drinking an espresso instead? Citing misinterpreted, cherry-picked, flawed, or biased studies to sell you on the effectiveness of certain ingredients. Under-dosing key ingredients and hiding it behind the “proprietary blend” labeling loophole. Using substantial amounts of caffeine and cheap carbohydrate powders like maltodextrin to give a kick of energy. Using chemical names of everyday compounds to mislead you into thinking the products have special ingredients. What most consumers don’t know is supplement companies make very little money on certain products, like protein powder, and need to make up for that by making exorbitant profits on others. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym. Including ingredients that have been clinically proven as safe and effective, so bold marketing claims can be made and defended.
Including a bunch of other junk that sounds impressive, but which has no science to back it up. The junk is cheap, but using clinically effective dosages of good ingredients gets really expensive, really fast.
They use small amounts of the good, expensive ingredients, and combine it with the junk to create their own “proprietary blend.” For good measure, they also include a bunch of caffeine and a gob of carbohydrate powder so you have a spike of energy during your workout. Well, by doing that, they only have to tell you the total weight of the blend, not the dosages of each ingredient in the blend.
Another little trick of the proprietary blend is the fact that ingredients are listed in descending order according to predominance by weight. When the first ingredient in a blend is something cheap, let’s say maltodextrin or creatine monohydrate, it can be (and often is) 90%+ of the whole blend.
Yes, there are $50 tubs of 90%+ maltodextrin powder out there that are marketed as effective pre- or post-workout supplements. They create claims based on the benefits of ingredients that would be effective if the dosages were actually correct.
They place full-page ads in magazines featuring athletes, drugged-up bodybuilders, and fitness models, who pretend like Shady, Inc’s supplements are essential to getting big, lean, and strong. If a company isn’t willing to tell you what you’re actually buying, it’s because they don’t want you to know. The elimination of ineffective “label filler” ingredients, and of the reliance on caffeine and carbohydrate powders for performance benefits.
Well, caffeine is a useful pre-workout supplement that can increase muscle endurance and strength. There are, however, several other safe, natural molecules that can further improve your performance…if they’re dosed properly.
This is a naturally occurring amino acid that limits the amount of carnosine, a dipeptide, stored in the muscles. As beta-alanine levels increase, so do intramuscular carnosine levels.
Research has shown that supplementation with beta-alanine can reduce exercise-induced fatigue, improve anaerobic exercise capacity, and exhibit mechanisms that can increase lean mass. This is the process by which the liver converts ammonia into urea, which is expelled through the urine and sweat, and it impacts physical performance capacity.
Research has shown that supplementation with ornithine can reduce fatigue in prolonged exercise, promote lipid oxidation (the burning of fat for energy as opposed to carbohydrate or glycogen), and increase human growth hormone and insulin-like growth-factor 1 production when paired with arginine. Theanine is an amino acid found primarily in tea can, when paired with caffeine, provide several cognitive and ergogenic benefits.
Research has shown that supplementation with theanine and caffeine can reduce the effects of mental and physical stress, increase the production of nitric oxide, which improves blood flow, and improve alertness, focus, attention, memory, mental task performance, and mood. The clinically effective dosages of L-theanine in the studies cited above range between 100 – 250 mg.
This is also known as trimethylglycine, and it’s a compound found in plants like beets. Research has shown that supplementation with betaine can improve muscle endurance, increase strength, and increase human growth hormone and insulin-like growth factor 1 production in response to acute exercise. The reality is an underdosed pre-workout is not worth the money as you won’t get much more out of it than caffeine pills. I’ve been living the “fitness lifestyle” for over a decade, have sold over 200,000 books, and have helped thousands of people lose weight, build muscle, and get healthy. For years now, I’ve been researching, testing, and recommending to others the best workout supplements I could find, but it was a constant struggle to maintain a list that met my standards. As my career as an author began to grow, and my “tribe” here at Muscle For Life began to form, I finally saw an opportunity to do something about the status quo that I hated so much. I decided to take matters into my own hands and, I believe, add real value to the marketplace. I created my own line of workout supplements, which I believe will set the standard by which all others are judged. Furthermore, my goal with LEGION (the name of the company) is to help educate consumers on the science of athletic performance so they can make better decisions in both their workout supplementation and training. Beta-Alanine. This reduces exercise-induced fatigue, improves anaerobic exercise capacity, and can accelerate muscle growth. Citrulline Malate. This improves muscle endurance, relieves muscle soreness, and improves aerobic performance. Betaine. This improves muscle endurance, increases strength, and increases human growth hormone and insulin-like growth factor 1 production in response to acute exercise.


Ornithine. This reduces fatigue in prolonged exercise and promotes lipid oxidation (the burning of fat for energy as opposed to carbohydrate or glycogen). Theanine. This  reduces the effects of mental and physical stress, increases the production of nitric oxide, which improves blood flow, and improves alertness, focus, attention, memory, mental task performance, and mood.
The bottom line is if you want to know what a pre-workout is supposed to feel like…if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver…then you want to try PULSE.
I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.
If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more. But the ultimate solution is that we will be doing a low-caffeine version of the product as well.
Ive read that caffien works but that tolerance develops quickly and so it becomes much less effective in a rather short period.
Yeah, I think it may indeed be cost prohibitive (for me) as a coffee alternative — though ideal for pre-workout use.
Remember that 21 servings is a month’s worth of pre-workout if you take 5 servings per week (what most people will do). I don’t have samples yet because they’re actually really expensive to produce, but I will within a couple months or so!
I’ve tried so many pre workouts, and found that the only one to work was the old Jack3d, which included a compound called methylhexanamine. Pin836 Share211 +111 Tweet7Shares 1KA growing majority of women in today’s fitness age are now taking pre workout supplements, along with 90% of men that go to the gym. As a female consumer (who engages in cardio workouts), this is an important difference to note. Personally, I can attest to serious cramping during long distance runs due to creatine-enhanced pre workouts – it’s not fun! Research has shown that creatine helps to build muscle, improve strength, improve anaerobic endurance, maintain lean mass, and increase the amount of glycogen in the blood. Another key difference to note in our top 10 best pre workout supplements for women, as they relate to traditional pre workouts for men, is the absence of testosterone-boosting ingredients like D-aspartic acid, tribulus, and fenugreek.
For women (and men), fat loss is almost always the highest fitness priority (aside from gaining muscle). We’ve done all of the research, read all of the supplement facts panels, and reviewed hundreds of user testimonials on these products to put together the most comprehensive list of the best pre workout supplements for women.
To kick off our 10 best pre workout supplements for women our list begins with an unconventional pre workout, LIV hybrid. Instead of a supplement that gives a few hours of really intense energy for working out, LIV offers a lower level of constant fat burning energy. If you prefer a traditional style pre workout for women, continue reading for 4 great options. For someone that has never taken a pre workout supplement, you may enjoy Women’s Elite pre workout. The pre workout Hottie improves on Promera Sports Women’s Elite in some ways; but overall is very, very similar.
This is adequate for energy, but most of the other ingredients are not even in one tenth of their clinical dosage. Pre Workout Activator, by Twin Labs, is the only pre workout some men and women are willing to take because it’s a ‘natural’ pre workout supplement. This blend delivers energy and focus through ginseng, ginkgo, and caffeine; all while providing endurance and immune support with reishi, rhodiola, coconut oil, and beta-alanine. Overall, this pre workout is a reasonable choice for both men and women who want a natural pre workout to add to their healthy diet. This choice may be perplexing, but allow us to explain… Sure, this pre workout looks intimidating, ferocious, and “manly”… But honestly this is just a really strong energy-based pre workout that doesn’t contain the ‘muscle’ and ‘testosterone’ ingredients we mentioned above.
Above, you may recall that we discussed how some women prefer super strong energy-enhanced pre workouts. Be advised though, that the best of both worlds is available as we continue our ranking below! Instead, they added extra value by compartmentalizing each serving in an easy to use stick-pack to be taken on-the-go! Igniter Extreme pre workout for women includes an energy matrix, like the pre workouts above have focused on; but also goes farther to include more ingredients that help your muscles perform.
Inside Igniter Extreme you will find L-Citrulline and Agmatine sulfate, which help with circulation to give you better endurance and power.
Overall, this is an improvement over what we’ve seen as it aids in your overall goal of getting in better shape, not just the energy component.
In Jamie Eason’s women’s pre workout made by Labrada, we have a simple formula containing some Taurine, L-tyrosine, Citrulline Nitrate, and Choline.
This complex isn’t going to energize you, but it is going to aid your muscles as you rack out cardio and heavy lifting. Energy Angel is a very simple take on women’s pre workouts, but there is no denying the fact that its effective. However, if you want the best workout of your life, with the best results to match it – take a look at our #1 pre workout choice for women. Transparent Labs is new to the sports supplement industry, but you certainly wouldn’t know it by looking at their supplements. On paper, PreSeries LEAN by Transparent Labs is in a league of it’s own with 20+ active ingredients (at clinical dosages) all designed to support your fitness goals. Pre workout supplements are among the most essential for mustering up the energy and drive for a truly great workout. At the end of the day, Best Workout Supplements Blog is more than happy to devote all of the time and research necessary to help educate our loyal readers and to help you find the best possible supplements for your workout routine. As with all supplements, though, we always recommend pairing our recommendations with your own due diligence, to increase your likelihood of finding the perfect product!
And as always, if you ever have any questions, feel free to comment below, contact us on Facebook, or send us an email! Welcome to Best Workout Supplements BlogThroughout this site you will find countless direct supplement reviews, supplement rankings, bodybuilding, and diet related articles.
Workout Supplement ReviewsWe write truthfully, but request that you follow your own due-diligence when making supplement decisions based upon your current status. One thing to note is that, a lot of people ask me what the best pre workout supplement for them to get HUGE, well I'm sorry to break it to you there is NO MAGIC PILL. If you're interested in learning about the unbelievable health benefits of glutamine, check out this article I wrote on glutamine health benefits. I don't know about you, but I rather take creatine to boost my energy levels AND live longer. This allows companies to not disclose the actual composition of each part of the blend, and thus hide the truth about what you’re actually buying. This is an easy, inexpensive way for supplement companies to make you think their product is good.
For instance, epigallo-3-catechin-3-O-b-gallate is just green tea extract, and 1,3,7-trimethylxanthine is just caffeine.


This is done to pad the ingredients list, making you feel like you’re getting a lot for your money.
That is, the blend contains more of the first ingredient than the second, more of the second than the third, and so forth.
No matter how many other ingredients are listed after the first, they can altogether only constitute a very small percentage of the actual blend. In fact, you won’t find a legitimate pre-workout, fat burner, or anything else really with 15+ quality ingredients because it’s financially impossible to use clinically effective dosages of that many. I found the best possible products for myself and my readers, but in the back of my mind, I knew things could be done better. Most pre-workouts have between 300-400 mg of caffeine per full serving and as this is what people are used to, we went with that. I realize the intended use for this product is as a pre-workout supplement — and it looks like it will be an excellent one. Appreciate your honesty, since I suspect that many in your position would be solely focused on moving maximum units. With that said, there are hundreds (if not, thousands) of pre workouts available, and while they are marketed specifically towards men; many of them can be taken by women, too.
Creatine, when taken pre workout, has been shown to have a slight dehydrating effect, which results in muscle cramps during extended bouts of cardio (treadmill, stair stepper, bike, etc.). It’s also important to note that creatine, in general, is not bad for women, nor should it be avoided. After all, who doesn’t like to strut out of the gym after an awesome workout feeling like you made progress towards your goal to, well… look better naked?
If you’re the type of women that wants a fat burner to take in the morning to give you a boost of energy that will make you actually want to go to the gym later on in the day – this is a great option.
Emphasized with the ‘clean series’ title, this simply implies that it’s an herbal-based blend that opts for natural ingredients. Each serving of Furious is just a modest 6 grams, but is powerful enough to get you through a long workout.
Fit Miss succeeded at developing a unique pre workout formula specifically intended to boost workouts for women, and they could have stopped there, but they didn’t. Ignite is ideal for women that want to have more energy and motivation during their workouts.
While most of the pre workouts above have focused on energy, and energy alone – Jamie Eason’s pre workout focuses on pump and endurance. These two pre workouts for women listed below are for serious athletes, cross fitters, and even stay-at-home moms that need to kick some serious butt in the gym after the stress of a long day.
It has a decent dose of caffeine, Agmatine sulfate for pump, but what really catches our eye is the 3 grams of betaine.
It aids performance, and more importantly really promotes your lean muscle mass, which keeps you nice and toned. In fact, this company focuses on certain elements that most companies have seemingly forgotten about – like formula transparency (they never hide the ingredient dosages), key ingredients at clinical dosages, and zero artificial sweeteners, food dyes, or harmful fillers. And we firmly believe that this is the most comprehensive list of the best pre workout supplements for women available on the market. These products are all designed to help increase your daily energy, enhance your mood, support fat loss, and to have you leaving the gym everyday with your hands (and head) held high knowing that you just kicked some serious butt.
Similarly, if you managed to make it through this entire list, we certainly hope that you feel better educated about not only the pre workout category in general, but also about what the best pre workouts for women are.
We encourage you to dive in and use the search feature above or featured articles below to get started. When your body has used up all the energy supplied from the food and nutrition you supplied your body with, you body starts breaking down your body's fat and muscle tissue. But while it has not been released yet and you’re still checking out about world wide delivery (I live in Brazil), what pre-workout sup did you enjoy the most so far? But looking at the ingredients and their respective properties, might this also be effective as a coffee alternative outside of the gym?
Personally I would just grab some caffeine pills as the other ingredients in PULSE are really geared toward improving athletic performance. Obviously the ingredients are under that damn proprietary blend, but Musclepharm themselves tell you that there are 2 grams of beta alanine per scoop.
The main reason I bought it was because I got 120 servings for like 50 bucks with a BOGO deal. Because the trend of women taking pre workouts has gained so much momentum in recent years, smart supplement companies have started to create exceptional pre-workouts for women.
Please, note, that this is not based on ‘water weight’, or the idea that creatine builds mass. It’s about twice the size of Women’s Elite coming in at about 1.7 grams of active ingredients. As you approach the number #1 just know that your options are going to get better and better with performance and results in mind.
For any ladies out there that don’t want the stimulant experience in their pre workout, this is a decent option. The #1 and #2 products below have proven to be the best, not only on paper, but also through their results in the gym and social proof, in the form of user reviews. If you want something to take pre workout that’s a super small dose and tastes good, this is it.
I’m 20, should I even be messing with supplements like that or can I make good enough gains on no supps?
I’m wondering if it is safe to take it with citrulline and ornithine for a serious nitric oxide boost. I understand the principles I’m bodybuilding are mostly consistent for men and women and its really good to have a guide aimed directly for women, this is my bible now!! Instead, it’s due to the fact that women, more-often-than-not, incorporate more cardio into their daily workout routine than men. Creatine is, actually, the most studied compound in all of sports supplementation, with over 200 scientific studies to its name. For those looking for a serious edge to her supplement regimen, we HIGHLY recommend the products below. What happens when you put a racing engine in a station wagon is the station wagon is going to produce a lot more power. Obviously the product is inferior to Pulse, but I think it’s the best of the crap pre workouts.
Same thing with creatine, the end result of having more power in your body is that you will lift more weight. As someone who doesn’t even drink coffee and will break a caffeine tab into halves (or even quarters), I feel that 350mg will be way to much for me. I think I might just end up buying pure beta alanine and citrulline malate from Nutrabio and add the clinically effective dosages to my Assault.



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