Pre-Workout

What is it?

L-citrulline DL-malate is one molecule of citrulline and one molecule of malic acid (malate) combined to promote better absorption. It is one of the main ingredients in pre-workout supplements to give you that amazing pump in the gym.

L-Citrulline is an amino acid (building block of protein) that is naturally found in foods, such as watermelon, cucumber, and pumpkin. Malic acid is an organic compound also found naturally in fruits like apples and pears.

Both L-citrulline and malic acid are normally produced by our bodies.

Benefits

The L-citrulline part works by increasing your blood flow and helps prevent fatigue by increasing nutrient and oxygen delivery to your muscles.

The malic acid (malate) part helps decrease fatigue and aid recovery by relieving symptoms such as muscle spasms, cramps, and pain. A deficiency in malic acid can lead to lower energy levels.

How it works

After ingestion, L-citrulline is converted by your body into another amino acid, arginine. Higher levels of arginine in your body increase your nitric oxide production.

Nitric oxide is a vasodilator (meaning it relaxes and widens blood vessels) which is how it increases blood flow. With improved blood flow, your body is able to carry more nutrients and oxygen to muscles that need it during your workout, enhancing performance and pump and holding off fatigue.

Malic acid plays a large role in ATP (energy) production and aids in the breakdown of glucose in muscle tissues. This prevents the build-up of lactic acid and other toxins that cause you to feel sore.

What is it?

Beta-alanine is one of the most sought after, common ingredients to be included in pre-workout supplements.

It is a non-essential amino acid that is most commonly found in the skeletal muscles of our body.

Benefits

Increased beta-alanine levels have been proven to benefit athletic performance by increasing the time it takes to hit muscle fatigue.

In particular, research has shown beta-alanine to be most effective at increasing endurance during anaerobic exercises, such as lifting heavy weights, high intensity interval training (HIIT), and sprinting.

How it works

Once beta-alanine is in our muscles, it combines with another amino acid, histidine, to form yet another amino acid, carnosine (unfortunately, if we try supplementing with carnosine, our bodies have enzymes that will break it down before it reaches our muscles).

During intense exercise, our muscles become more acidic which makes it more difficult to contract them, hence why we start to feel fatigued.

Carnosine actually brings down the acidity in your muscles, so higher levels of carnosine allow our muscles to function at their peak for longer.

What is it?

Taurine is a conditionally essential amino acid (most often considered non-essential, but sometimes supplement is necessary). High levels of taurine are found in your brain, eyes, heart, immune cells, and skeletal muscles.

Common dietary sources include foods such as meat, fish, and dairy.

Taurine has many antioxidant and anti-inflammatory properties in addition to playing a large role in metabolism.

Benefits

Taurine's antioxidant and anti-inflammatory properties give us many benefits. Some of the most notable are its ability to decrease your risk of heart disease, stroke, and diabetes.

On top of that, supplementation of taurine has been linked to enhanced endurance and strength during athletic performances, as well as increased fat-burning during exercise.

How it works

Taurine decreases risk for so many diseases because it helps reduce triglycerides (fats that come from butter and oils), prevent obesity, lower blood pressure, and improve insulin resistance.

The special properties of taurine reduce oxidative stress all over the body.

When looking at decreased free radicals (unstable atoms that damage cells) specifically in skeletal muscles, this is where you'll notice reduced muscle injuries, improved recovery, and increased strength.

What is it?

Energy!

I think we're all pretty familiar with this one, but for a more scientific definition of caffeine: "A bitter compound that is found naturally in tea, coffee, and cacao plants and is a stimulant of the central nervous system."  

Caffeine is a staple ingredient in energy drinks and often added to pre-workout supplements.

Benefits

The typical and known benefits to ingesting caffeine are its energizing effects, including increased alertness and focus. It also improves mood and contributes to more feelings of happiness.

In addition, to the mental benefits, there are many physical ones, too.

Many studies have showed that caffeine significantly improves athletic performance in both anaerobic and aerobic activities, like heavy weight-lifting, sprinting, running, and cycling. Some research has suggested that caffeine can even boost your metabolism and recover quicker after intense exercise. 

How it works

Caffeine is structurally similar to the molecule adenosine, which is responsible for binding to adenosine receptors that produce sleepy, relaxed, and maybe grumpy feelings.

Caffeine is similar enough to be able to bind to those receptors, preventing adenosine from binding. When caffeine is bound instead of adenosine, you will feel more alert and energetic.   

You may recover more quickly after intense exercise when you have had caffeine because it improves fat metabolism. When you are burning fat over carbs, you will have more glycogen fuel stored to repair your muscles.  

What is it?

Rhodiola rosea is an herb native to the artic, mountainous regions of Europe and Asia. While its scientific name is Rhodiola Rosea, it's also known as arctic root or golden root. This is because the most potent active ingredients, rosavin and salidroside, are found in the root of the herb.

For centuries, the herb has been used for its adaptogen properties, which increase resistance to stress, to treat anxiety, depression, and fatigue.

Benefits

Rhodiola has many benefits -- mental, emotional, and physical.

The herb's mental benefits include improving learning, brain function, and concentration. It has also shown to shorten reaction time and total response time.

One of the most well know benefits is the increased ability to handle stressful situations. With the powerful antidepressant and hormone-balancing properties it posesses, rhodiola rosea helps you avoid burnout by improving mood and fatigue. Plus, as an added bonus, it helps burn more belly fat.  

A natural energy booster, it also improves muscle power, strength performance, and endurance.

How it works

Rhodiola rosea may boost levels of two of your neurotransmitters, serotonin and dopamine, which are responsible for increasing focus, memory, and pleasure. While this works to improve brain function, this also helps decrease symptoms of depression and anxiety.

When stressed, your hormone cortisol levels will raise. Rhodiola helps to balance and bring down cortisol levels by acting on beta-endorphins and opiod neuropeptides, therefore helping to balance hormones and help your immune system.

Rhodiola also activates a crucial fat-burning enzyme protein called hormone-sensitive lipase (HSL) that allows our body to burn fat specifically in our mid-section.

While decreased cortisol levels will have you feeling more energized, rhodiola may also boost power and endurance by stimulating red blood cell and ATP (cellular energy) production.  

What is it?

Mucuna pruriens is a leguminous plant native to tropical areas across many continents and is commonly called the velvet bean.

The bean is best known for its brain health benefits, alleged aphrodisiac effects, and strong antioxidants.

Benefits

Most particularly known for increasing dopamine levels, mucuna pruriens was also given the nickname the dopamine bean.

Dopamine helps us regulate mood, concentration, libido, and sleep. Lots of research has also gone into the benefits of the bean for Parkinson's patients (disease due to lack of dopamine).

On top of increasing dopamine, it also contains important antioxidants and flavonoids that reduce inflammation in the body and reduce the effects of aging.

How it works

This magical bean contains high levels of L-Dopa, which is a direct precursor to dopamine in the body. Therefore, supplementing with L-Dopa directly impacts and raises your dopamine levels. 

The flavonoids and antioxidants in Mucuna Pruriens help decrease free radicals and oxidation in the body. In doing so, inflammation and aging effects will be reduced, and you may feel more energized and youthful.