Maximise Your Workout: The Essential Guide to Pre-Workout Supplements

Pre-workout supplements have become increasingly popular among fitness enthusiasts and athletes in Singapore. In the face of lengthy working hours and a frenetic pace of living, pre-workout supplements can provide a quick boost to energy and focus, helping the average Singaporean power through their workout at the end of a demanding day.

In this comprehensive guide, we'll explore the world of pre-workout supplements, their benefits, potential side effects, and how to choose the right one for your fitness goals. As a bonus, we’ll also tell you how hydration can be key to getting more out of your workouts, especially in Singapore’s tropical climate.

What are pre-workout supplements and how do they work?

Understanding the purpose of pre-workout supplements

Pre-workout supplements are designed to enhance athletic performance and boost energy levels before exercise. They often include a combination of stimulants, amino acids, and other compounds that work synergistically to improve various aspects of physical performance. The primary goal of pre-workout supplements is to boost energy, improve focus, and enhance endurance, ultimately leading to better fitness results.

Common ingredients in pre-workout formulas

Pre-workout supplements contain a variety of ingredients, each serving a specific purpose. Some common ingredients include the following^¹:

Ingredient	Benefit
Caffeine	Increase energy and focus
Creatine	Improve muscle mass and power
Beta-Alanine	Improve endurance and reduce fatigue in muscles
Brached-Chain Amino Acids (BCAAs)	Support muscle recovery and reduce exercise-related soreness
L-Citrulline	Improve blood flow for better performance
Nitric Oxide Precursors	Enhance muscle pumps

How pre-workout supplements enhance exercise performance

Pre-workout supplements work by targeting various physiological processes in the body. Caffeine stimulates the central nervous system, increasing alertness and reducing perceived exertion during exercise. Creatine helps replenish ATP stores, allowing for more intense and prolonged muscle contractions. Beta-alanine buffers lactic acid buildup, potentially delaying muscle fatigue. BCAAs may help reduce muscle breakdown during exercise and support post-workout recovery. The combination of these ingredients can lead to improved endurance, strength, and overall workout performance.

When should I take pre-workout supplements?

Optimal timing for maximum effectiveness

To maximise the benefits of pre-workout supplements, timing is crucial. Experts recommend taking pre-workout supplements approximately 15-30 minutes before working out.^² This allows your body enough time to absorb the ingredients and feel their effects during your workout. However, individual responses may vary, so it's essential to experiment and find the optimal timing that works best for you.

If you’re heading to the gym via public transport, consider taking your pre-workout supplements before boarding, It’s a convenient way to get energised and mentally prepared for the session ahead.

Factors affecting pre-workout absorption

Several factors can influence how quickly and effectively your body absorbs pre-workout supplements. Your body composition, metabolism, and overall health can all greatly affect the benefits you get from supplementation. Another key factor is food intake. Some pre-workout supplements are best consumed on an empty stomach for faster absorption. Conversely, other supplements might require fats and other nutrients from food sources to be absorbed and are hence best taken with a meal.

Cycling pre-workout supplements for best results

To maintain the effectiveness of pre-workout supplements and prevent your body from building up a tolerance, many fitness experts recommend cycling your intake. This involves periodically taking breaks from using pre-workout supplements or alternating between different formulations to avoid overstimulation, especially from stimulants like caffeine.

A common approach is to use pre-workout supplements for 6–8 weeks, followed by a 2–4 week break.^³ During the off-cycle, you can focus on natural alternatives or simply rely on whole foods like bananas, oats, or a protein-rich snack for an energy boost. For the average Singaporean who can’t go without their afternoon kopi O, cycling off all sources of caffeine for a short duration can allow them to minimise tolerance and reap the full beneifts from caffeine-based supplements when they eventually start taking these supplements again.

What are the benefits of using pre-workout supplements?

Increased energy and focus during workouts

One of the main benefits of pre-workout supplements is the significant boost in energy and mental focus they provide. Ingredients like caffeine and other stimulants help you feel more alert and motivated during your training sessions. This increased mental clarity can lead to improved workout intensity and enhance mind-muscle connection, allowing you to push harder and get more out of each repetition.

Improved endurance and athletic performance

Pre-workout supplements may help enhance your overall athletic performance by improving endurance and reducing fatigue. Ingredients like beta-alanine and BCAAs can help buffer lactic acid buildup and delay the onset of muscle fatigue,^⁴ allowing you to perform more reps or maintain a higher intensity for longer periods. This can be particularly beneficial for endurance athletes or those engaging in high-volume training. The International Society of Sports Nutrition has recognised the effectiveness of specific pre-workout ingredients in improving exercise performance.^⁵

Enhanced muscle pumps and blood flow

Many pre-workout supplements contain ingredients that promote increased blood flow to the muscles, such as L-citrulline and other nitric oxide precursors.^⁶ This can lead to enhanced muscle pumps during your training, giving you a more satisfying and engaging workout experience.

Improved blood circulation, may also contribute to better nutrient delivery, supporting muscle growth and recovery. Some users report experiencing a more pronounced mind-muscle connection and improved muscle contraction when using pre-workout supplements that enhance vascularity.

Are there any side effects of taking pre-workout supplements?

Common side effects and how to manage them

While pre-workout supplements can offer numerous benefits, they may also come with potential side effects. Common side effects include jitters, anxiety, elevated heart rate, and difficulty sleeping, particularly for those sensitive to stimulants.^⁷

To manage these effects, it's recommended to start with a lower dose and gradually increase as tolerated. Some people may need to avoid taking pre-workout supplements late in the day to prevent sleep disturbances.

It's also crucial to stay well-hydrated as certain ingredients (like caffeine or diuretics) can increase fluid loss and contribute to dehydration if not balanced with adequate water intake.

Understanding the tingling sensation from beta-alanine

One unique side effect often associated with pre-workout supplements is a tingling or itching sensation, particularly in the face, neck, and hands. This phenomenon, known as paresthesia, is typically caused by beta-alanine, a common ingredient in many pre-workout formulas.^⁸ While this tingling sensation can be alarming for first-time users, it's generally harmless and subsides within 30-60 minutes. Some people may find it uncomfortable, while others view it as a sign that their pre-workout is kicking in.

If the tingling is too intense, consider :

Reducing your dosage

Chooing a pre-workout supplements with lower beta-alanine content

Looking for a timed-release formula to ease the effect

Potential risks for sensitive individuals

While pre-workout supplements are generally safe for most healthy adults when used as directed, some individuals may be more sensitive to certain ingredients. People with pre-existing health conditions, such as high blood pressure or heart problems, should consult with a healthcare professional before using pre-workout formulas. Additionally, those sensitive to caffeine or other stimulants may experience more pronounced side effects including jitteriness, rapid heartbeats, or headaches. It's essential to listen to your body and discontinue use if you experience any adverse reactions.

How do I choose the right pre-workout supplement?

Key ingredients to look for in pre-workout formulas

When selecting a pre-workout supplement, it's important to look for clinicially studied ingredients that have been shown to enhance exercise performance, strength, and endurance.

Core ingredients to consider include :

Caffeine

Creatine

Beta-alanine

BCAAs

L-citrulline and other nitric oxide boosters

It's crucial to read labels carefully and understand the purpose of each ingredient in the formula.

Considering your fitness goals and tolerance levels

Your fitness goals and individual tolerance levels should guide your choice of pre-workout supplement.

If you're focused on strength and power, look for formulas with higher creatine content.

For endurance athletes, beta-alanine and BCAAs may be more beneficial by supporting stamina and reducing fatigue.

Consider caffeine sensitivity, as some pre-workout formulas contain high doses that may be too stimulating.

It's also worth noting that some pre-workout supplements are specifically formulated for men or women, taking into account differences in body composition and hormonal profiles.

Reading labels and understanding dosages

When evaluating pre-workout supplements, it's crucial to read the labels carefully and understand the dosages of each ingredient.

Look for products that clearly list the amount of each component, rather than hiding behind proprietary blends.

Compare the dosages to those used in scientific studies to ensure you're getting an effective amount of each ingredient.

Be wary of supplements that contain excessive amounts of caffeine or other stimulants, as these may increase the risk of side effects.

Additionally, check for any artificial sweeteners or sugar alcohols that may cause digestive discomfort in some individuals.

Can I take pre-workout supplements every day?

Recommended frequency of pre-workout use

While it's possible to take pre-workout supplements daily, such supplements are not always recommended for long-term use. Continuous daily use may lead to tolerance buildup, particularly to stimulants like caffeine, which may reduce the supplements' effectiveness over time.

Some fitness experts suggest using pre-workout supplements only on training days, typically 3-5 times per week.^⁹ This helps maintain the supplement's efficacy and reduces the risk of over-reliance on stimulants for energy and focus.

Alternatively, anyone preparing for a physical challenge can use a pre-workout before the activity to ensure peak performance at the perfect time. Whether you’re preparing for a marathon or getting ready for your next IPPT session, an effective pre-workout supplement can make the difference between success and failure.

Balancing pre-workout with a healthy diet

It's important to remember that pre-workout supplements should complement a balanced diet, not replace it. Make sure you're getting adequate nutrition from whole foods to ensure sustained energy for workouts without relying solely on supplements.

Focus on a diet rich in :

Complex carbohydrates – e.g. brown rice, oats, quinoa

Lean proteins — e.g. seafood, chicken, lean cuts of beef like the flank

Healthy fats — e.g. fish oils, olive oil, chia seeds

Some people find that combining pre-workout supplements with natural pre-workout foods, such as a banana or a small serving of oatmeal, can provide a more balanced and sustained energy boost.

Signs you may want to avoid or limit pre-workout intake

While pre-workout supplements can be beneficial for many, there are situations where you may want to avoid or limit their use. If you experience persistent side effects, such as jitters, anxiety, or sleep disturbances, it may be wise to reduce your intake or switch to a lower-stimulant formula. Additionally, if you find yourself becoming dependent on pre-workout supplements to feel motivated or energised for your workouts, it might be time to take a break and reassess your overall approach to fitness and nutrition.

How do pre-workout supplements compare to natural alternatives?

Whole food options for pre-workout energy

While pre-workout supplements can be effective, there are several whole food options that can provide similar benefits. Complex carbohydrates like oatmeal or sweet potatoes can offer sustained energy for your workout. Fruits like bananas or apples provide quick-acting carbohydrates and natural sugars for an energy boost. Protein sources such as Greek yogurt or a small serving of lean meat can help support muscle function during exercise. These whole food options can be an excellent alternative or complement to pre-workout supplements, especially for those looking to reduce their reliance on processed products.

Caffeine sources as pre-workout alternatives

For those primarily seeking an energy boost, natural caffeine sources can serve as effective pre-workout alternatives.

Coffee is a popular choice, providing a significant dose of caffeine along with beneficial antioxidants.

Green tea offers a more moderate caffeine content along with L-theanine, which can promote a calm, focused state.

Yerba mate is known for its smooth energy boost. It’s particularly beneficial for those sensitive to the high stimulant content of many pre-workout supplements.

Combining supplements with natural pre-workout foods

Many fitness enthusiasts find that combining pre-workout supplements with natural foods provides the best of both worlds. This approach allows you to benefit from the targeted ingredients in supplements while also ensuring a more balanced and sustained energy source from whole foods. Combining a complex carb with a pre-workout supplement can help mitigate potential side effects from the supplement while still providing the desired benefits.

Cellular Hydration™: An essential component of your pre-workout routine

To truly maximise your workout recovery and maintain optimal performance, proper hydration is key. While the supplements discussed earlier play an important role in any nutrition programme, adequate hydration is an often overlooked factor.

This is especially true in Singapore, where the constant heat and humidity can lead to large amounts of fluids lost through sweat.

Designed to help athletes optimise their performance, Cellular Hydration™ offers a premium source of hydration ideal for use before training and competition.

According to research, drinks rehydrate at an optimised rate when they have an osmolarity, or concentration, between 200 to 260 mOsm/L.^¹⁰ Made with an osmolarity of 200 mOsm/L, Cellular Hydration™ falls within this optimal range, making it a suitable option for getting fluids into your body before any strenuous activity.

Additionally, a mix of essential electrolytes, along with a zero-sodium, zero-sugar, zero-calorie formula, allows Cellular Hydration™ to perfectly fit into any athlete’s existing meal and supplementation plan.

Discover the science behind Cellular Hydration™ and stock up before your next workout here.

References

¹Jagim, A. R., Harty, P. S., & Camic, C. L. (2019). Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients, 11(2), 254. https://doi.org/10.3390/nu11020254

²Otis, B. O. (2024, November 15). Workout Supplements - the nutrition source. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/workout-supplements/

³Supplement MD. (2024, July 13). Understanding Supplement Cycles - Supplement MD. Supplement MD - The most advanced supplement tracker. https://www.supplementmd.com/understanding-supplement-cycles/

⁴Culbertson, J. Y., Kreider, R. B., Greenwood, M., & Cooke, M. (2010). Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients, 2(1), 75–98. https://doi.org/10.3390/nu2010075

⁵Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y

⁶Gonzalez, A. M., Yang, Y., Mangine, G. T., Pinzone, A. G., Ghigiarelli, J. J., & Sell, K. M. (2023). Acute Effect of L-Citrulline Supplementation on Resistance Exercise Performance and Muscle Oxygenation in Recreationally Resistance Trained Men and Women. Journal of functional morphology and kinesiology, 8(3), 88. https://doi.org/10.3390/jfmk8030088

⁷Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4

⁸Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of itch evoked by β-alanine. The Journal of neuroscience : the official journal of the Society for Neuroscience, 32(42), 14532–14537. https://doi.org/10.1523/JNEUROSCI.3509-12.2012

⁹Dantas, M., De Queiros, V. S., Da Silva, T. a. L., Da Silva, A. M. B., De Souza Fortes, L., Cholewa, J., De Oliveira, A. L. V., & De Araújo Tinôco Cabral, B. G. (2021). Acute effect of betaine supplementation on muscular endurance during resistance exercise in trained men: a pilot and randomized study. Journal of Trainology, 10(2), 25–29. https://doi.org/10.17338/trainology.10.2_25

¹⁰Sollanek, K. J., Kenefick, R. W., & Cheuvront, S. N. (2019). Osmolality of Commercially Available Oral Rehydration Solutions: Impact of Brand, Storage Time, and Temperature. Nutrients, 11(7), 1485. https://doi.org/10.3390/nu11071485