Creatine is a combination of three different amino acids – methionine, arginine, and glycine. Creatine is naturally synthesized in your body by the liver and kidneys, yet the majority is stored in your muscle tissue. Creatine forms adenosine triphosphate (ATP), your body’s natural energy supply.
When you supplement with creatine can help your body creates more ATP - your body's primary fuel source. Studies have shown that creatine can improve athletic performance, leading to greater gains in strength, speed, and muscle growth. That's why it's one of the most popular sports supplements of all time.
With so many different types of creatine, studies have shown however that there are no real performance differences amongst other versions of creatine when it comes to fueling muscle growth and performance, besides the ph corrected form of creatine, known as Kre-Alkalyn.
Pre workout supplements are a combination of different ingredient’s, created to improve energy, strength and endurance. Pre workout can be a very beneficial supplement to improve performance and give you the extra bit of motivation you need, to smash out more reps. A common problem found within most pre workout supplements however, is that they don’t contain high enough doses to be truly effective.
Often times, pre workouts contain what’s called a proprietary blend.
Proprietary blends only list the combined amount of all the ingredients used in the blend; they don't disclose how much of each ingredient the product contains.
A large majority of supplement companies and manufacturers typically use proprietary blends for several reasons
Most companies claim that they use proprietary blends to prevent competing brands from learning the precise amounts and ratios of each ingredient, to protect their product formula, which is purely false.
To trick consumers and hide the fact that their product contains only trace amounts of the active ingredients listed on the nutrition label, and are instead composed mostly of fillers, additives, or the ingredients you don’t really want.
It creates hype! By marketing something different such as ‘new and improved formulas or ingredients!’, supplement companies can use marketing tactics to drive more revenue and get you to buy more stuff.
Production costs are minimized while profit is maximized. Because the ‘Proprietary Blend’ does not reveal the exact amount, less than 1% of the supplement could be made up with the beneficial ingredients and usually more expensive ingredients while the rest are just ‘fillers’ or the ingredients that won’t be truly effective.
Before you purchase a pre workout, take a look at the supplement facts. If you see a combination of ingredients, listed under a blend that does not list the specific amount per ingredient, then don’t buy it. Blends provide supplement manufacturers with a loophole, to underdose the proven ingredients you need to effectively improve training capacity. Only purchase supplements that provide complete transparency in labeling, otherwise you’re most likely getting ripped off.
So what are the correct doses of the ingredients you need? We’ve listed out a few of the most popular pre workout ingredients below and included what the minimum effective dose you need to derive the performance benefit.
Popular pre workout ingredients include but are not limited to
Citrulline Malate: ≥ 5g
Beta-Alanine– ≥ 3.2g
Betaine Anhydrous ≥ 2.5 g
L-Theanine ≥ 200 mg
L-Carnitine – ≥ 1.5g
Agmatine ≥ 1g
Taurine ≥ 1.2g
Pomegranate ≥ 500 mg
Beet Root ≥ 500 mg
Actigin ≥ 50 mg
Making your own pre workout, and stacking with stand alone ingredients like Beta-Alanine, Citrulline Malate, and Kre-Alkalyn is an optimal way to increase strength and performance. By creating your own pre workout, you don't have to worry about proprietary blends, fillers, or underdosed products.
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