Effectiveness of Preworkout Ingredients

[miamibodybuilder]

Effectiveness of Preworkout Ingredients
 

Creatine Monohydrate

Creatine has been studied many times over and over again, each time showing that it has proven to improve athletic performance. Studies have consistently indicated that creatine supplementation increases muscle creatine and phosphocreatine concentrations by approximately 15-40%, enhances anaerobic exercise capacity, and increases training volume leading to greater gains in strength, power, and muscle mass (Jagim, Oliver, Sanchez, Galvan, Fluckey, 2012). Although companies add different forms of creatine into their products to somehow convince customers that their product is superior, studies prove otherwise. A buffered form of creatine called Kre-Alkalyn, made by All American Pharmaceutical, has been marketed as a more effective and safer form of creatine than creatine monohydrate. In addition, it is not degraded to creatinine, and thereby the bioavailability of Kre-Alkalyn is greater. All American Pharmaceutical claims their formula of creatine is the only creatine guaranteed to remain stable all the way to the muscle cell, and is supposed to be up to ten times more powerful than ordinary creatine monohydrate. In a double blind research study conducted, thirty six resistance trained males whom reported to have no prior use of creatine were selected to add either a creatine monohydrate or a Kre-Alkalyn supplement into their daily diets. They were then put into separate groups. One group was given creatine monohydrate in its pure form and the other was given the Kre-Alkalyn formula. Both groups performed a loading phase which consisted of five grams of the supplement, four times a day for seven days, then following a maintenance phase of five grams per day for twenty one days. All participants were asked to continue and maintain their current training protocol and to record all workout sessions. In addition, muscle biopsies, including other tests were performed at zero, seven, and twenty eight days, while the participants one rep maxes were recorded at only zero and twenty eight days. Once all of the data and results were gathered and collected, the results stated that supplementing a diet with recommended doses of creatine, whether it be creatine monohydrate or a different form of creatine, no increases in training adaptations nor any evidence of one form being safer than the other could be supported or found in the study. Furthermore, peer-reviewed articles related to Kre-Alkalyn, its claim of superior effectiveness and safety, according to the alleged study could not be found to support those statements (Jagim, 2012). However, a new form of creatine is creatine hydrochloride, which reports to have much better absorption and availability (Franca, Avelar, Yoshioka, Santana, Madureira, Rocha, Zocoler, Rossi, Lira, Rodrigues, Caperuto, 2015). In a study using a mixed methods approach, which involves the collection of both qualitative and quantitative information (Creswell, 2014), researchers compared both forms of creatine. The purpose was to compare and verify that creatine hydrochloride when ingested in the same amount as creatine monohydrate at five grams per day, the effects on both strength and body composition of the hydrochloride form would be superior to the monohydrate form. Creatine hydrochloride was introduced into the market and alleged to be forty one times more soluble in water than creatine monohydrate (Franca, 2015). And with better solubility, comes better absorption into muscle bellies. Moreover, for muscles to dilute five grams of creatine monohydrate, four to six hundred milliliters of water is needed, whereas, for the same amount of creatine hydrochloride, only twenty one milliliters of water is needed (Franca, 2015). With less amount of water needed to dilute the hydrochloride form of creatine come less intestinal discomfort and higher availability for muscles to be filled. In summary, it was found that both forms of creatine improved athletic performance, but on the other hand, the hydrochloride form reported significant changes in body composition, mainly a decrease in fat free mass. Whereas, none was reported in the monohydrate form (Franca, 2015).

Clearly creatine supplementation does promote positive effects in terms of athletic performance, increases in lean muscle tissue, and changes in body composition. At the same time, robust evidence also shows that chronic creatine supplementation will more than likely increase ones strength and power output. However, what is not acknowledged is if the timing of creatine consumption will affect these physical alterations in according to exercise responsiveness (Ciccone, Cabrera, Antonio, 2013). In essence, should creatine be taken prior to resistance training, or immediately after? A study performed using recreational bodybuilders roughly around the same age group, similar heights and weights were assigned to two respective groups. One group would be given five grams of creatine immediately prior to exercising, and another group would consume five grams of creatine immediately following an exercise bout (Ciccone, 2013). Accordingly, all participants followed the same type of exercise routines during the entire study and all trained for the same amount of time which equaled four weeks total. As shown and proven in previous studies, it was found that creatine supplementation in conjunction with resistance exercise resulted in increases in lean body or muscle tissue as well as significant increases in strength. Adding to those positive physical changes, it was found that consuming creatine immediately post workout was superior to ingesting it prior to a training session (Ciccone, 2013). In conclusion, creatine, is and has been proven to be a great dietary enhancement product for individuals who resistance train to include into their daily supplement intake in order to obtain positive effects in strength, power output, body composition, fat free mass and to increase anaerobic capacity.

Caffeine

Caffeine is present in many beverages and medicines (Cechella, Leite, Rocha, Dobrachinski, Gai, Soares, Bresciani, Royes, Zeni, 2014). It is an ingredient which is very popular among supplement companies. It is often a key component to pre-workout supplements due to its stimulatory benefits, and subsequent improvements in reference to reducing fatigue (Outlaw, 2014). It is an ingredient found in almost all preworkout products which many fitness enthusiasts consume in hopes of obtaining the rush of energy to get through a gruesome workout, in addition, caffeine is the most widely consumed stimulant (Cechella, 2014). Another purpose many may consume caffeine could be due to it playing a role in the reduction of body fat levels. Caffeine is considered a thermogenic aid, which is why it is included in many weight loss supplements and diets (Outlaw, 2014). Aside from the stimulatory and thermogenic effects of caffeine, what other benefits, if any, can resistance trained athletes expect from using preworkout products containing caffeine? Many studies conducted have found mixed evidence regarding caffeine and its use and effectiveness on resistance or endurance training. The common belief that caffeine increases both mental and physical performance, combined with the deletion of caffeine from the banned substances list by the World Anti Doping Agency has led to the extensive use among athletes in many sports (Wallman, Goh, Guelfi, 2010). With so many athletes using caffeine to obtain an edge over their opposition in their sporting events, caffeine must be tolerable to consume correct? Consuming caffeine has been shown to reduce the risk of hepatic injury and cirrhosis of the liver. Furthermore, it has been suggested that caffeine ingestion can ultimately reduce the symptoms of asthma working as a bronchodilator and diminishing respiratory fatigue (Platritis, Andreou, Papanderou, 2013), which in turn, for athletes means longer training bouts without worrying about fatiguing too quickly. On the contrary, studies have also found that ingesting too much caffeine can cause huge stressors on the cardiovascular system, causing abnormal reactions which could ultimately lead to serious health concerns. A survey conducted of college athletes indicated that eighty nine percent of them were using these preworkout nutritional supplements and seventy five percent of them reported using supplements in the form of energy drinks which contained caffeine. A report by the Substance Abuse and Mental Health Services Administration exposed a rising trend in emergency room visits comprised of energy drink consumption by patients eighteen to thirty nine years old. In addition, the reported adverse effects included arrhythmias, high blood pressure, anxiety, and nervousness. Many preworkout products contain one or more stimulants that increase the risk of adverse events. Combining exercise with the use of stimulants can impose additional stress on the cardiovascular system, increasing the potential for and worsening the outcome of such events (Eudy, Gordon, Hockaday, Lee, D. A., Lee, V., Luu, Ambrose, (2013). Therefore, consumers should take into consideration the pros and cons regarding the use of preworkout products containing caffeine, especially when multiple servings are considered.


Citrulline malate

Citrulline malate is usually prescribed to individuals suffering from asthenia (Bendahan, 2002), which is an abnormal physical weakness or lack of energy. Although, citrulline malate supplementation has also been shown to strengthen nitrogen availability which in turn elevates protein synthesis or uptake in the body and further increases the protein content inside muscles during exercise, therefore, augmenting the usage of amino acids (Sureda, 2010). The effects of citrulline malate on the body when consumed in a preworkout product are concrete. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness (Perez-Guisado, Jakeman, 2010). In addition, oral citrulline malate supplementation increases plasma arginine concentrations (Sureda, Cordova, Ferrer, Perez, Tur, Pons, 2010), which arginine has shown to be a great metabolic precursor for the synthesis of proteins and other molecules (Sureda, 2010). Though arginine is absorbed through many foods consumed, it is withdrawn from the blood by the liver, however, the liver is unable to uptake citrulline from circulation, making it available for the whole body to utilize (Sureda,2010). The problem is many individuals do not know or lack the knowledge as to how much of the ingredient needs to be ingested in order to obtain the full effects of the product. At a minimum dose of six grams per day, in humans, the effect of citrulline malate led to a significant reduction in the sensation of fatigue, a thirty four percent increase in the rate of oxidative adenosine triphosphate production during exercise, and lastly, a twenty percent increase in the rate of phosphocreatine recovery after exercise (Perez-Guisado, 2010). In conclusion, the changes in muscle metabolism produced by citrulline malate treatment indicate that this supplement ingredient may promote aerobic energy production (Bendahan, Mattei, Ghattas, 2002). Nonetheless, if customers were to quickly scan some of the products in the pre workout shelf or aisle they will notice most contain less than three grams of citrulline malate. Yet, if six grams is the minimum dosage of citrulline malate needed to see these significant changes, and a preworkout product contains three grams of this ingredient, customers will need to take a minimum of two scoops in order to reap the true benefits of this single ingredient. In turn, will force customers to buy more of the preworkout product more frequently.

PREWORKOUTS REFERENCES.docx

[Anthony21]

Ok...

[RedRusty]

Holy wall of text, Batman.

[VaughnTrue]

AAEFX reps have always been my favorites.

[jasdhiman]

Thanks for the information, but what about the side effects of each of these?

[lucia316]

Is creatine really still being called a "pre-workout ingredient" in 2018? Wow.

[Farley1324]

A buffered form of creatine called Kre-Alkalyn, made by All American Pharmaceutical, has been marketed as a more effective and safer form of creatine than creatine monohydrate. All American Pharmaceutical claims their formula of creatine is the only creatine guaranteed to remain stable all the way to the muscle cell, and is supposed to be up to ten times more powerful than ordinary creatine monohydrate. In a double blind research study conducted, thirty six resistance trained males whom reported to have no prior use of creatine were selected to add either a creatine monohydrate or a Kre-Alkalyn supplement into their daily diets.

Once all of the data and results were gathered and collected, the results stated that supplementing a diet with recommended doses of creatine, whether it be creatine monohydrate or a different form of creatine, no increases in training adaptations nor any evidence of one form being safer than the other could be supported or found in the study. Furthermore, peer-reviewed articles related to Kre-Alkalyn, its claim of superior effectiveness and safety, according to the alleged study could not be found to support those statements (Jagim, 2012).

Thanks for the reminder.

Creatine monohydrate FTW

[BogusForLife]

I'm looking for a good preworkout, preferably one that I'll only need one scoop of and that you would personally recommend after at least a year's worth of use. Any recommendations?

well i highly recommend AAEFX's kotic. i've been personally using this pwo product now for over 2 years and i absolutely love it. i have always taken the suggested serving size of one scoop and it hasnt let me down yet. i tried two one or two times but it was just too much for me, gave me the jitters and i really dont like training feeling like that. so if you're in the market for a new pwo, check out kotic. you wont be sorry.

i highly recommend AAEFX's kotic. i've been using this product now for over 2 years and it's absolutely a great pwo product. i always take one scoop before my training and it gives me all the energy, focus and pump i need to get me through my entire workout. they have a few flavors to choose from, my favorite is grape and orange. but trust me when i say that you're gonna love this product after just one try.

well i can personally recommend AAEFX's kotic. i've been using it now for over 2 years and i love this pwo product. i've been given and had samples of some of the newer ones coming out these days and yeah some are good, some are ok and some just didnt really do anything for me. what i can say is that for most of the good ones i needed more than one scoop after a week of trying them out. in the 2 years i've been using kotic i've only use more than one scoop once and never again. one scoop is more than enough.

i highly recommend AAEFX's kotic. i've been personally using this product for years now and i absolutely love it. i dont think it contains too much beta alanine because i dont get that tingling sensation that comes with the effects of alanine. so if that was your concern, definitely take some kotic. you're gonna love it, i assure you. just one scoop is all you need.

well i highly recommend AAEFX's kotic. i've been using this product now for over 2 years and i wouldnt trade it for any other pwo. my buddies have given me samples of others but i always come back to kotic in the end. mainly because just one scoop gives me all the energy and focus i need to get me through my entire workout. and actually a couple weeks ago i took a scoop of kotic with a krealkalyn efx pro cap and it was AWESOME. it's basically caffeine on juice, it's a crazy energy boost but i dont do it all the time though.

[eatyourspinach]

Thanks for the information, but what about the side effects of each of these?

pure poison

[poison]

pure poison

I'm here.

[powercage]

I'm here.

Hi, Poison!

[eatyourspinach]

I'm here.

for the gang bang or circle jerk?

[aaronuconn]

Is creatine really still being called a "pre-workout ingredient" in 2018? Wow.

Best when taken alongside Beta Alanine pre of course.

[lucia316]

Best when taken alongside Beta Alanine pre of course.

Of course. Here for the circle jerk.

[sloop]

Effectiveness of Preworkout Ingredients
 
[/ATTACH]

well my recommendation is AAEFX'S KOTIC. i've been using this product for a while now and i wouldnt trade this pre-workout for any other. in my opinion it's second to none. i've tried others but this one in particular gives me all the energy and focus i need to get through my entire workout and there is no crash afterwards. my personal favorite is the grape but they also have fruit punch and orange as well. if you havent tried or heard of KOTIC, check it out man. i promise you will not be disappointed. i work at a local gym and the guys there are switching over to KOTIC and selling or giving away their other pre-workouts.

[Jeff the Repper]

do copy/paste posts count for rep quotas?

[sloop]

do copy/paste posts count for rep quotas?

Poor OP, only made 4 posts in 5 years. I miss the good ol days

[RedRusty]

I'm here.

Are you PURE poison, though?

[ERGOGENIX]

AAEFX reps have always been my favorites.

Will you ever get it through your head that I have more knowledge and experience in my left fingernail than you have in your entire body? Why do you act this way. I have achieved what I have with ****ty genetics and no drugs, using only basic supplements and scientifically designed training methods. Stop being ignorant and ONLY BELIEVING LAB COAT studies. Mt GOD, be creative and truly intelligent and PERFORM YOUR OWN STUDIES. Do it on yourself first and then maybe some others. I work with bodybuilders and athletes ALL OVER THE WORLD using my methods and supplements I know work, and my success rate is outstanding. That is why I HAVE clients from all over the world!


I am not saying this to be arrogant or even to sell product. Buy from whatever freaking company you want, but stop trying to tell ME what works when you obviously have no clue and only some Pub Med studies by your side, which mean jack **** most of the time in the real world.


Dude, I am just trying to help YOU

[LoudyRowdy]

I'm here.

You're poison, running through my veins
You're poison
I don't want to break these chains
Poison!!!!!

[LoudyRowdy]

Business must be slow at Amahhzon 🤷‍♂️

[thehardg00dbye]

Never trust a big butt and a smile. That girl is poison.