Hey Reader,
This week, we are reviewing one of the hottest topics in the training space - pre-workouts.
Pre-workouts can be a powerful tool if you struggle to find the energy to train early or late in the day.
However, they also provide other performance-enhancing benefits, such as increased blood flow and alertness.
There is a wide variety of pre-workout supplements available to CrossFit athletes, and unfortunately, that also means quality can be all over the place.
So, I compiled a list of my top five pre-workout supplements based on various factors.
If you are thinking about adding a pre-workout supplement to your nutrition, then you'll definitely want to check these out.
Deep Dive
The 5 Best Pre-Workout Supplements For CrossFit
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Best Overall: Transparent Labs Bulk Pre-Workout
Transparent Labs Bulk Pre Workout is ideal for CrossFit athletes who are focused on muscle building and performance enhancement.
It features clinically dosed nitric oxide boosters and ergogenic aids to enhance strength, stamina, muscle pumps, along with AlphaSize® alpha-GPC, PurCaf® caffeine, L-tyrosine, and taurine for improved mental acuity and energy.
Natural testosterone-supporting ingredients aid muscle growth and recovery, and it's naturally flavored with stevia.
Get it here: (LINK)
Most Caffeine: Legion Pulse Pre-Workout
Legion Pulse Pre Workout is perfect for CrossFitters seeking maximum caffeine to boost energy, focus, and power output.
This supplement contains a clinically effective dose of key ingredients, including caffeine, L-theanine, citrulline malate, beta-alanine, Alpha-GPC, and betaine.
The high caffeine improves energy levels and power output, while L-theanine reduces jitters, providing smooth, sustained focus.
Citrulline malate increases nitric oxide production for better blood flow and endurance, and beta-alanine delays fatigue by buffering lactic acid build-up. Alpha-GPC enhances cognitive function, and betaine boosts muscle endurance.
Get it here: (LINK)
Best For Stimulant Free: 1 Up Nutrition Stim Free Pre Workout
1 Up Nutrition Stim Free Pre Workout is ideal for athletes sensitive to caffeine or those cycling off stimulants.
It features potent ingredients like citrulline and Nitrosigine® to boost nitric oxide levels, enhancing blood flow and reducing exercise-related fatigue.
EelevATP® increases mitochondrial ATP production for non-stimulatory energy, while betaine anhydrous promotes muscle growth and hydration.
L-taurine reduces muscular fatigue, and cognitive enhancers like DMAE bitartrate, L-tyrosine, and 1% Huperzine A improve focus and alertness.
This blend ensures optimal performance and mental acuity without the use of stimulants.
Get it here: (LINK)
Best For Nitric Oxide: SNAP Supplements Nitric Oxide Organic Beets
SNAP Supplements Nitric Oxide Organic Beets is designed to maximize nitric oxide production, enhancing endurance and muscle pump.
The key ingredient, organic beetroot, is a potent nitric oxide catalyst, boosting blood flow and oxygen delivery to muscles.
Oxystorm ensures sustained nitrate levels for prolonged effects, while BioPerine improves antioxidant bioavailability.
Additionally, B vitamins support energy and stress management.
This potent combination of ingredients enhances athletic performance by increasing endurance and promoting better muscle pumps via increased blood flow.
Get it here: (LINK)
Best Price: Cellucor C4 Pre Workout
C4 Pre Workout is the most budget-friendly option but is still high quality. It's one of the most well-known brands in the pre-workout space.
It contains 200mg of caffeine for intense energy and focus and Huperzine A to enhance cognitive function.
The Velox® Performance Blend combines L-Citrulline and L-Arginine to improve performance, pump, and recovery.
Creatine nitrate supports increased pump and training performance, while CarnoSyn® Beta-alone helps combat muscular fatigue and enhance endurance.
Additionally, PeptiPump® Bioactive Lentil Peptides work with the Velox® blend and Creatine Nitrate to further boost pump and performance.
Get it here: (LINK)
What Are Pre-Workout Supplements?
Pre-workout supplements are specifically formulated products designed to be consumed before physical exercise.
They aim to enhance performance by providing an energy boost, increasing endurance, and improving focus during workouts.
Pre-workout supplements come in various forms, including powders, capsules, and drinks, each containing unique ingredients intended to optimize physical and mental performance.
Common Ingredients In Pre-Workout Supplements
Caffeine
Caffeine is one of the most common ingredients in pre-workout supplements.
It is a powerful stimulant that increases alertness, reduces perceived exertion, and enhances overall workout performance.
Caffeine works by blocking adenosine receptors in the brain, which helps delay the onset of fatigue and energize athletes throughout their workout.
Beta-Alanine
Beta-alanine is an amino acid crucial in buffering muscles lactic acid.
By increasing carnosine levels, beta-alanine helps delay muscle fatigue and allows athletes to perform high-intensity exercises for extended periods.
This can be particularly beneficial for CrossFit athletes who engage in intense, short-duration exercises that rapidly accumulate lactic acid.
Creatine
Creatine is a well-researched ingredient known for improving strength, power, and muscle mass.
It works by increasing the availability of ATP (adenosine triphosphate), the primary energy carrier in cells.
This enhances the ability to perform high-intensity, explosive movements. Which is especially advantageous for CrossFit athletes when they are lifting heavy weights.
Nitric Oxide Boosters
Nitric oxide boosters, such as L-arginine and beetroot extract, are included in pre-workout supplements to enhance muscle blood flow.
These ingredients help dilate blood vessels, allowing for better delivery of oxygen and nutrients to working muscles.
Improved blood flow can result in better performance, reduced fatigue, and a more significant muscle pump during workouts.
How Pre-Workout Supplements Work
Pre-workout supplements work by combining various ingredients that synergistically enhance different aspects of physical and mental performance.
Stimulants like caffeine increase alertness and energy levels, allowing athletes to train harder and longer.
Amino acids like beta-alanine and creatine help buffer fatigue and improve strength and endurance.
Nitric oxide boosters enhance blood flow, which supports muscle performance and recovery.
When consumed before exercise, these ingredients quickly enter the bloodstream and take effect, typically within 30 to 60 minutes.
The enhanced energy, focus, and endurance provided by pre-workout supplements can help athletes push through challenging workouts, perform at their best, and achieve their fitness goals more efficiently.
General Benefits For CrossFit Athletes
Pre-workout supplements offer several benefits that are particularly advantageous for CrossFit athletes.
Here are the main ones:
Increased Energy
One of the primary benefits of pre-workout supplements is the significant boost in energy levels.
Ingredients like caffeine help CrossFit athletes maintain high energy throughout their workouts, especially for those training before or after work hours.
Improved Endurance
Pre-workouts often contain ingredients such as beta-alanine and nitric oxide boosters.
These help delay muscle fatigue and improve oxygen delivery to muscles, enabling athletes to sustain high-intensity efforts for extended periods.
Enhanced Focus
Mental focus is crucial for CrossFit athletes who must maintain concentration during complex movements and high-intensity exercises.
Stimulants like caffeine and other nootropic ingredients found in pre-workout supplements help improve cognitive function, allowing athletes to stay focused.
Final Thoughts On Pre-Workouts For CrossFit
Pre-workout supplements can benefit CrossFit athletes by providing energy, focus, and enhanced performance.
If you struggle with energy and alertness in your training, then one of these top five pre-workouts could be exactly what you need.
I encourage you to click the links and check them out for yourself!
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about how to optimize your supplement stack for CrossFit here (LINK)
This Week's Training
|
|
A) Clean and Jerk: 5 sets of 1 reps, rest 2-3 minutes
B1) Bench Press: 3 sets of 8 reps, rest 60-90 seconds
B2) Pull-Ups: 3 sets of 8 reps (use weight or less band tension), rest 60-90 seconds
B3) Hanging Leg Raises: 3 sets of 15 reps, rest 60 seconds
C) MAP 7 Mixed Aerobic Work
For Time:
50 Calorie Row
40 Calorie Assault Bike
30 Calorie Ski Erg
|
This week's Blog Post
|
|
The Blueprint For How To Warm Up For Deadlifts
This article will discuss the four phases of a deadlift warm-up, starting when you first walk into the gym and ending right before your first working set.
|
Let Me Know How I Did!
| How'd you like this week's newsletter? |
|
|
|
|
Before you go, here's how I can help
1:1 Pain-Free Performance Program
Designed to help you eliminate joint pain and elevate your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.
Schedule your free consultation. (LINK).
Bulletproof Training Program
Designed to help you elevate your CrossFit performance while building resiliency to feel great in the gym through a general goal-based program design.
Try my Bulletproof Training Program today. (LINK)
15% Off Over 3000+ Supplements
Save up to 15% on over 3000+ supplements from FullScript. A research-based supplement dispensary with hand-picked supplement protocols based on your goals.
Join my practitioner dispensary (FREE). (LINK)
Talk to you soon, Reader
|
|
Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
|