When it comes to finding an effective creatine free pre-workout formula, you definitely need to do your homework. A lot of products out there are ‘kitchen sink’ formulas that throw a whole lot of ingredients together in a proprietary blend. This leaves you scratching your head as to whether each ingredient has been effectively dosed. Some of them even contain ingredients that are potentially dangerous.
Here are the ingredients that you should look for in your creatine free pre-workout. First things first, we have citrulline. This is an amino acid that helps your body create more nitric oxide, which is a natural vasodilator. This just means that it helps your blood vessels dilate, which enables more blood and oxygen to travel to your muscles. This is great if you are into endurance training, but it can be useful for strength training as well.
Caffeine is a common ingredient found in many pre-workout supplements. Caffeine is an effective fat burner that helps you cut down fast. It also gives you an energy boost, something that coffee lovers already know. Caffeine can have side effects, however. It can make you feel jittery, or “wired”, as many users would describe it. If it’s a higher dose, it can increase your heart rate too, making it unsafe for people who suffer from heart disease. The crash after your session can be quite intense, and you could even become addicted to it. Last but not least, it can cause insomnia, which is especially notable if you exercise in the evening.
Vitamin B is a natural tool that gives you an energy boost. This is especially true if you are a little vitamin B deficient. They give you an energy boost by extracting the nutrients you get from your food. Red blood cell creation also depends on this vitamin. Thiamin, niacin, riboflavin and pantothenic acid are the vitamins you lose when you work out. By taking a vitamin B complex, you will replace them, and won’t feel so tired as a result.
Beta-alanine is one more amino acid that is commonly found in pre-workout supplements. It’s a non-essential amino acid, which means that it is naturally produced by our body, and does not need to be sourced from our diet. They do make proteins, but they also have a few other significant roles. Beta-alanine improves your performance, it builds lean muscle mass. If you are older, it may even delay muscle fatigue.
Betaine is also an amino acid that is found naturally in beets and some other vegetables. This is a fairly new ingredient, so we do not know yet how exactly it works. It has been thought that it does improve endurance and strength.
The rest of the ingredients found in your supplement are likely to be flavor enhancers and sweeteners, and maybe even preservatives. These ingredients can vary a lot from one producer to the other, so we won’t waste time explaining them. Some supplements have something called a proprietary blend. This means that the blend that certain producer uses is unique to their brand. Although that may sound like a great thing, it should be in fact avoided, if possible. This is because we do not know the proportion of the ingredients inside their blend. You do now that you will be getting 1000 mg of their blend, for example, but you don’t know what that blend actually looks like. This is bad because sometimes a blend can have too much caffeine, or it could be all filler, and you wouldn’t even know it, and could suffer as a result!