Enhance your workout performance by starting right with key pre-workout supplement combinations.
Pre-workout energy powders have lately been finding their way into the supplementation regimens of many bodybuilders. These products commonly contain a blend of stimulants and strength-promoting ingredients that are marketed as synergists (ie., when combined, the benefits of each ingredient are enhanced). Until recently, however, scientific research and studies to test the acute effectiveness of these increasingly popular supplements have been very limited.
In a study published in Nutritional Research, scientists from the University of Oklahoma tested a supposed synergistic cocktail of commonly prescribed pre-workout supplements to try and determine whether the effects on anaerobic performance and aerobic power were in fact augmented. The cocktail contained a mixture of C. sinensis, arginine AKG, Kre-Alkayn, citrulline AKG, Eleutherococcus senticosus, taurine, leucine, R. rosea, sodium chloride, valine, isoleucine, caffeine and whey protein concentrate. After familiarisation and baseline testing 10 subjects completed two test days that included running to exhaustion on a treadmill. On days one and two only, subjects drank either the pre-workout supplement mixture or an isocaloric placebo 30 minutes before the exercise session. The scientists reported participants who consumed the pre-workout energy supplement experienced substantially increased anaerobic running capacity and time to exhaustion, with no difference recorded in aerobic power s compared to the control group. The one shortcoming of this study is that the authors did not test each ingredient in the pre-workout cocktail separately, but they speculated caffeine was likely the main ingredient to play a key role in creasing anaerobic performance among the test group.
The ingredients in the test supplement from this particular study are very common to most pre-workout formulas you will see on the market today. Although this study was quite short and the design simple, the findings are important. Based on the outcome subjects experienced, pre-workout energy powders seem to boost workout intensity the day you start taking them. Thje fact that subjects underwent treadmill running during testing may put into question the applicability of the findings to bodybuilders focused primarily on weight training. However, because the supplement mixture caused better performance only under anaerobic conditions (and had no effect on aerobic power), the study lends much credence to the use of supplements before resistance training to enhance energy and strength.