Pre-Workout Optimization
By: Rehan Jalali, C.S.N.
Everyone wants to maximize their workout to create a better body. Have you noticed that when you are not focused or excited about working out, it can have a detrimental effect on your physique development and sports performance? Did you know there are nutritional and supplementation strategies to almost guarantee a great workout every time? But before we get to that, let’s understand energy systems of the body and what they use for fuel during exercise. Weight training mainly uses the Phosphocreatine (PCr) energy system. This system supplies the body with energy for activity lasting less than 8 seconds (explosive and short activity is dependent on this system). Creatine and phosphate supplementation can maximize this energy system. Next, for activities lasting greater than 8 seconds and up to 30 seconds the body uses a little of the PCr system but mainly uses the glycolytic energy system (anaerobic glycolysis mainly). This system requires carbohydrate from food sources or from stored carbohydrate energy (glycogen) in the liver and muscle tissue. Then the body uses anaerobic and aerobic glycolysis for activity lasting greater than 30 seconds and up to about 2 minutes again requiring carbohydrate. Finally, activity lasting greater than 2 minutes (like a mile or two jog) mainly uses the oxidative energy system which requires fat. Now that the energy systems have been defined, let’s examine the goals of pre-workout nutrition to maximize exercise performance.
Optimizing the availability of carbohydrate, protein, and fluid (hydration) are essential before a workout. Consuming carbohydrates before training can increase glycogen stores and provide energy during the workout. It is crucial to consume a carbohydrate rich and high protein meal about two hours before training. Complex carbohydrates like oatmeal, sweet potatoes or brown rice are preferred at this time to further enhance glycogen storage and stabilize blood sugar levels to prevent a mid-workout crash which can occur if simple sugars are taken at this time before a workout. Carbohydrates are critical for muscle contraction and delaying muscle fatigue, especially during stressful exercise. Protein and mainly essential amino acid (EAA) availability is vital before a workout as well. This can help lower muscle breakdown secondary to weight training.
Amino acid supplementation has a positive effect on protein synthesis as well. The idea is to create an anabolic environment for muscle growth (increase protein synthesis while lowering protein breakdown)—sounds simple enough! What’s interesting is that one of the signals for stimulating protein synthesis is availability and extracellular concentrations of essential amino acids. Research shows that taking 20 grams of protein mainly from whey protein isolate (which contains about 50% EAA’s and 25% branched chain amino acids which can help recovery, increase protein synthesis, and support exercise performance) and about 20 grams of carbohydrates about 30 minutes before training can have a positive effect on muscle growth. Other research indicates that consuming protein and carbohydrates before heavy-resistance exercise can boost IGF-1 and growth hormone levels. Boosting levels of these two hormones could create a very favorable environment for muscle growth.
Hydration is also very important before a workout (it’s actually important during and after too). Pure water is the best thing for hydration before a workout. Try to consume at least 16 ounces within one hour before training. Some research demonstrates that dehydrating a muscle by as little as 3% can cause a 12% loss of strength—not good when you’re trying to push up heavy weights in the gym!
Maximizing testosterone levels and “priming” the body to lower cortisol levels during and after the workout are two key factors to consider before a workout. Since testosterone is THE muscle building hormone, boosting natural levels before training can have a positive effect on your workout. Cortisol, the catabolic/muscle breakdown hormone, needs to be minimized during and after training but pre workout nutrition has to initiate this effect. Carbohydrate intake and subsequent insulin response can lower cortisol levels.
Free radicals (oxidative compounds that can damage muscle cells and have been implicated as causes of many diseases) need to be suppressed when weight training. It has been proven that strenuous physical exercise including weight training causes a significant rise in free radicals— as much as 100 to 200-fold during exercise. This can overwhelm the body and delay recovery from a workout. It may also cause greater amounts of infection and sickness in some athletes. Bottom line—free radicals must be lowered to optimize workout performance and recovery. Antioxidants help quench free radicals and can provide many beneficial effects against exercise related oxidative tissue damage. It is essential to take a mixture of antioxidants for added benefits and to fight free radicals and boost immune function. This is especially key if your diet is subpar, and your training is super intense. Some great immune boosters/antioxidants include vitamin C, vitamin E, beta carotene, R-lipoic acid, and NAC (n-acetyl cysteine).
Sometimes we all need a “pick me up” before a workout. That’s where stimulants come into play. Stimulating the nervous system and enhancing neurotransmitter output can boost mental focus and mental clarity. After all, so much of building a great body and improving sports performance is mental. Neurotransmitter fatigue or even burnout can lead to “bonking” during the workout. Some stimulants like caffeine can even boost workout performance!
Key Pre-Workout Supplements:
1. Caffeine - There are hundreds of studies showing that caffeine can improve exercise and sports performance. Caffeine has been shown in several studies to promote fat oxidation and enhance both short term and long-term endurance performance. It seems to stimulate skeletal muscle directly through calcium release and increasing cyclic AMP levels. Caffeine can also spare muscle glycogen levels during exercise. It can delay muscle fatigue and time to exhaustion allowing you to get a few more reps at the gym and perform better for longer. Optimum dosage is 100-300 mg caffeine taken about one hour prior to exercise.
2. Beta-Alanine - Carnosine (beta-alanyl-L-histidine), a structure composed of a combination of two amino acids—histidine and beta-alanine. Beta-Alanine supplementation seems to be the best way to increase muscle carnosine concentrations. It helps buffer H+ ions in muscle tissue which helps delay fatigue. Some research does suggest that it may enhance lean muscle mass and increase exercise performance.
3. Citrulline Malate- Citrulline Malate is a compound consisting of Citrulline, a nonessential amino acid and malate, which is the ionized form of malic acid—a citric acid cycle intermediate-which means it is important for energy. It seems to enhance aerobic performance in exercising individuals and athletes. It also delays fatigue—so you can perform longer and with greater intensity. The proposed mechanisms of actions include increased NO (nitric oxide) production (by increasing arginine levels in the plasma), increasing ATP and energy levels, and reducing lactic acid and ammonia build-up. This nutrient actually has fairly good research behind it in people who exercise. Research shows that Citrulline malate supplementation “results in a significant reduction in fatigue, a 34% increase in oxidative ATP production during exercise, and a 20% increase in phosphocreatine recovery after exercise, indicating a larger contribution of oxidative ATP synthesis to energy production.” This is all very good news for athletes. Citrulline also has anti-fatigue properties by protecting against acidosis and ammonia build-up. Remember, lactic acid and ammonia build-up leads to muscle fatigue. Citrulline supplementation could certainly be beneficial during workouts and sporting events.
4. L-Tyrosine - This is a non-essential amino acid which helps support neurotransmitter formation. It is a direct precursor to the neurotransmitter’s dopamine, norepinephrine, and epinephrine. In fact, it has been estimated that nearly 90% of these neurotransmitters are synthesized directly from naturally occurring tyrosine. Tyrosine also slows the absorption of tryptophan (the amino acid which causes sedation through its conversion to serotonin) across the blood/brain barrier and may help to “pick you up”. Tyrosine may help promote alertness and mental focus without any unwanted side effects. Focus without jitteriness would be very beneficial to athletes. Tyrosine supplementation has been extensively tested in the military under stressful conditions where mental fatigue has been shown to decrease performance.
5. L-Arginine - Research suggests this “conditionally essential” amino acid may help improve exercise performance, support protein synthesis, boost growth hormone levels, and even help replenish glycogen (stored carbohydrate) stores post workout. Its main mechanism of action is boosting nitric oxide (NO) production. NO is basically the muscle cells "signaling molecule". Boosting nitric oxide in muscle tissue can have anabolic effects including increased nutrient transport and vasodilation (increased blood flow). Arginine boosts nitric oxide by stimulating nitric oxide synthase, the enzyme that is needed to make NO. Recent research shows it stimulates brown adipose tissue and lowers white fat!
6. Taurine - This is the second most abundant amino acid in muscle tissue. It can cause cell volumization, has insulin mimicking properties, and can help support protein synthesis. It has also been shown to lower the incidence of muscle cramping in some individuals. No one wants to cramp up during a workout.
7. L-Carnitine - This amino acid may enhance fat utilization when taken prior to exercise. L-Carnitine L- Tartrate is the best form of carnitine to support fat loss and reduce any decrease in testosterone post workout. Some research shows that L-carnitine L-tartrate can actually assist significantly in recovery from hard training. Another benefit could potentially be more energy during a workout!
8. Lipoic acid - R-lipoic acid is the best and most absorbable form. This sulfur-containing antioxidant is produced naturally by the body. R-lipoic acid is a unique and powerful antioxidant, insulin mimicker, and plays a key role in producing cellular energy. Research concludes that R- Lipoic Acid is a necessary component of the energy transport reactions that allow glucose to be metabolized into energy (ATP). R-Lipoic Acid can also normalize blood-sugar levels, while metabolizing sugar into energy and increasing energy levels. This can lead to wicked muscle pumps since R-Lipoic Acid can help transport more nutrients and glucose into muscle tissue!
One important thing to remember about pre-workout supplements is the dosage of the ingredients. Many products contain super high amounts of stimulants which can cause side effects. Taking a pre-mix powder for more rapid absorption combined with a capsulated product where the dosages can be controlled is a good strategy to maximize exercise performance. Definitely proceed with caution with high dose products and assess tolerance with lower amounts. You can optimize your supplementation with properly dosed pre-workout products such as Xpedite (pre-mixed power) and Vitalyze (capsules). Try taking these pre-workout products both together or individually and watch your workouts skyrocket!
