The Ultimate Pre Workout Guide to Get Most Out of It

Do you know what'll help you to boost your performance and increase your 1 RM in the gym?

Well! everyone have their own view, so answer may be different for some people.

But the most of the people will say that pre workout, intra workout and post workout supplement will really boost your strength.

I'm not saying this, you can check out this research done by Hannah A. Zabriskie and his colleague stated that those supplement will improve object's performance in various exercises.

However, breakfast, lunch and dinner is also considered as one of the most important meals of the day. so, don't skip anyone, if you really want to improve your performance than your friends.

In this article, we'll be discussing all about pre workout and all the things about it like what it is, dosage, pre workout snacks, foods, and benefits.

What is The Pre Workout Nutrition?

If you're a intermediate or an advanced level athletes or bodybuilders, you can skip this section because I assume you already know about pre workout and its definition. 

You may be thinking about the heading of this section that why I wrote pre workout nutrition not the pre workout supplement?

Well, there is a reason behind this, some people know about the pre workout nutrition and some people only know about the pre workout supplement.

If you don't know about the pre workout nutrition, you should definitely read this section.

Most people take pre workout in the form of supplement because they don't know that pre workout can be taken in the form of meal and snack also.

What's in Pre Workout Supplement?

The pre workout can be made from many ingredients like Caffeine, Creatine, Creatine nitrate, Beta-Alanine, Taurine, Citrulline, BCAA, Betaine, Arginine, Alpha-Ketoglutarate, N-Acetyl-L-Tyrosine, Teacrine®.

After reading this long list of pre workout ingredients, you may be thinking do I need them all?

The short answer is NO.

You can check out this link, if you want to know what the dosage, what this supplement does and all?

So, now what ingredient should you need or must have in your pre workout supplement?

The Big Four is Caffeine, BCAAs, Beta-Alanine, Creatine Mono-hydrate.

One of the author from bodybuilding.com named these ingredients as a big four because all of these have the most scientific research backing their use.

So, I suggest you to chose those pre workout supplements which have any one or two ingredients from the list.

Should I Use Pre Workout?

This is the most important question, should you take pre workout nutrition before any kind of workout?

Before knowing the actual answer we should know that pre workout nutrition actually help us to increase our performance in the gym or not?

The answer is YES! 

In fact, several studies shows that taking pre workout supplement for extended period of time with proper exercises will lead to beneficial changes in body composition and strength.

Another study done by the researcher at US National Library of Medicine and National Institute of Health found  that taking pre workout supplement before exercise significantly improved agility choice reaction performance and lower body muscular endurance, while increasing perceived energy and reducing subjective fatigue.  

This finding also suggest that pre workout supplementation will help you to delay fatigue during certain type of exercises.

From the studies, it is now proved that pre workout nutrition or supplement will help user to increase muscle endurance and strength in the gym. 

Now you know that pre workout supplements help you to increase overall performance in the gym but how can you find that you need any pre workout supplement or not?

In the below list, I mention certain point and if anyone applies to you, you will need pre workout in the future.

• Want to build muscle endurance
• Your muscle becomes fatigue fast
• You're not  feeling motivated
• You need to bounce back fast on your weights

Researcher shows that, any kind of pre workout will help you to achieve all of the above points and if you're lacking one of them, you should start taking pre workout supplement.

However, you can also take pre workout meal or snack instead of supplement, both will work same until and unless they don't have enough protein and carb proportion.

When to Drink Pre Workout?

Like I mentioned before, there are many type of pre workout available but the best four is the most important and lead more gains.

However, every pre workout has its own time to digest and shows it effects in the gym.

But The big four ingredients pre workout generally takes between 45 to 60 minutes to digest and shows its effects.

So, the best timing to take pre workout drink would be 1 hour before your actual workout(Exclude Warm-up).

If you're taking pre workout snack or meal then timing will vary according to your meal.

Because, meal contain macros and it takes more time to digest than pre workout supplements.

Most of the pre workout meals will digest between 1 to 2 hours, so if you have enough time to take your pre workout then go for it or best option for busy person would be pre workout supplement.

How to Take Pre Workout?

The answer of this question is pretty simple.

You should take pre workout supplement with water without empty stomach.

Most people did this mistake while taking pre workout that they consume it with empty stomach, and they feel light-headed, jittery, and sometimes even nauseous.

So make sure you take small meal before you take pre workout and it will reduce those side effects.

In fact, nutrients in this small meal will also push you in the gym to lift more weights.

Is Pre Workout Safe?

Now, you know that pre workout will help you, how to take it and should you use it or not?

But the main question arise in most people mind when anyone talking about pre workout is: is pre workout safe for me?

Well, it is pretty simple question but many people make it confusing.

Most of the pre workout contains mainly caffeine, b vitamins and creatine which are mostly harmless.

There have been a number of recent studies showing supplements containing ingredients other than those listed on the label can be harmful.

And, if you don't want to take any pre workout supplement or you're afraid of then go for the any pre workout meal or snack which will also work same as the pre workout supplement.

According to one Reddit community, power-lifting, pros of pre workout outweigh the cons. 

So, you should start taking pre workout supplement if you don't have time for the pre workout meal without worrying much about its side effects.

Best Pre Workout in the 2019

There is no doubt that pre workout supplement gaining much popularity these day than ever before and same applies to pre workout manufactures.

There are many companies who make pre workout supplement these day but some companies are best in this market, which I personally prefer and recommended by many fitness trainers. 

• Jack3d By USP Labs
• C4 ripped By Cellucor
• Pre JYM

 This is my own choice and can be varied for you. 

There are many sites who recommend you to take pre workout but I suggest you to try every type of pre workout and find  the best one for you because it won't harm you if you're taking different company's pre workout.

There are also many sites who recommend different pre workout based on your goal, however, there is no such pre workout which helps you to achieve certain type of goal like weight loss, pump and all.

Best Pre Workout Meal/Snack/Food

As I said earlier, you can take pre workout meal instead of pre workout supplement but which are the best pre workout meal/snack or food?

Which foods and how much should you eat depends on your workout type, intensity and volume.

However, any pre workout meal must have enough protein and mixture of carbs such as simple and complex.

If you're taking pre workout meal then make sure you take it before 2 hours of your workout. so, nutrients in the pre workout are at the peak while you start your workout.

Here are some example of pre workout meals

• Protein smoothie: made from milk, whey protein, some berries and banana
• A cup of oat meal with apple or banana and sliced almonds
• 100 gm of Greek yogurt with fruits
• Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
• Lean protein, brown rice and roasted vegetables 
• Nutrition bar and any food(Apple, banana & orange is best)

These are the just basic ideas of pre workout meal, you can check out this link for more pre workout and post workout snack ideas.

Best Pre Workout Foods

Below are the best pre workout food which you can add with any of your meal.

Image source

Recommended Doses of Pre Workout

The recommended dose is one of the most important thing when it comes to supplementation. 

If you're taking less then you won't see any effects in your muscle and performance and vice versa.

1. Creatine: 5 gm before and 5 gm after the workout 

2. Caffeine: recommend dose is 20-40 mg per kg or 18 mg per pound,  however, taking this amount of caffeine in your pre workout comes with various side effects during workout.

So, it is better for everyone to start with low dose and then increase gradually if you really need.

Make sure you are not taking it throughout the year, otherwise, it will have some effect on your brain and body as well.

3. Beta-Alanine: 4-6 gm per day to increase exercise performance 

4. Citrulline: 6 grams of L-citrulline or 8 grams of citrulline malate 

5. Sodium Bicarbonate: 136 mg per pound or 300 mg per kg

6. BCAAs: 5 gm before,during and after the workout

7. Nitrate: 3-6 mg per pound or 6-13 mg per kg

What is Pre Workout for (Benefits of Pre Workout)

Now! another important question for us is what is the benefits of pre workout.

Here's the benefits of pre workout supplement.

• Increase Physical Performance
• Prevent Premature Fatigue
• Reduce Protein Breakdown
• Boost blood flow and endurance
• Speed up your recovery time
• Increase power 
• Stay Focused

This are the most basic benefits of any pre workout supplements, if you want to know more detail pros and cons of pre workout supplements check out this article for detail insight.

Final Thought

I hope, after reading this complete guide of pre workout supplements, you don't have any doubt about it.

In case, if you have any doubt, let me know in the comment section.

if you're using pre workout currently let me know which one and why, and if you're not what you're using as pre workout in the comments.

Which Is The Best Protein Powder For You in 2019?

we always want to have best accessories, supplements and foods for our body.

whenever we see a hulk or muscle mass monster in gym, we never forget to ask which protein powder he should be using?(P.S. if you'd a chance to talk)

So, there are many protein powders used by almost all athletes but which is the top 5  whey protein powder especially in 2019.

In this article, we're going to talk about the best 5 protein powder for men in 2019 based on its cost, review, absorption and many other factors.

Glimpse: Best Whey Protein Powder For Men

Name	Protein Bioavailability	Absorption	Best For
5. Serious Mass Men’s Whey Protein	65.21%	Slow	Weight Gain
4. MuscleTech NitroTech Pure Whey Protein	66.67%	Moderate	Overall
3. Dymatize ISO-100	78.12%	Fast	Muscle Mass Gainer
2. Syntha-6 Men’s Whey Protein Isolate	65.78%	Moderate	Muscle Mass Gainer
1. Optimum Nutrition Gold 100% Whey	78.94%	Moderate	Muscle Mass Gainer

5. Best For Weight Gain: Serious Mass Men’s Whey Protein 

Overview

Whenever someone looking for weight gain, most of the trainer prefer the best weight gain powder which is serious mass men's whey protein.

This is another great supplement option by Optimum Nutrition . Trainer choose this powder as a best weight gain because of the calories it provide that can replace 3 meals

As powder provides high calories and carbs per serving, you'll have desire weight fast if you also follow important things along with the Powder.

Flavours

ON is always best when it comes to flavours and its taste. Serious Mass Whey Protein has all the most common flavours such as Banana, Chocolate, Chocolate Peanut Butter, Cookies & Cream, Strawberry, Vanilla.

They come with two packages 6 lbs and 12 lbs. If you are a beginner and the first time user, I suggest you to buy 6 lbs package because you may not like flavours. At the end it will be difficult for you to complete 12 lbs of protein powder.

Features

• 1,250 Calories/Scoop
• 50 Grams of Blended Protein/Scoop
• Over 250 Grams of Carbohydrates with NO ADDED SUGAR
• Creatine, Glutamine and Glutamic Acid
• 25 Vitamins and Essential Minerals

When To USE & Recommended USE

This is the high calorie protein powder so it is best for you to take between your meals or when you have little to no energy because it provides instant energy as it also has high amount of carbs.

When it comes to recommended use, it totally depends on you because sometimes you ran out of meals then your usage will definitely more than usual.

But most of the trainer will suggest you to drink it with 24 oz of water  and blend it for 45 to 60 seconds. You can also drink it with milk, if you want to try creamier and smoother solution of it.

What's in Serious Mass

RATINGS

• Overall Rating: 8.5/10(1117 Rating)
• Verified Buyer Rating: 8.6/10(429 Rating)
• Average Flavor Rating: 8.0/10(7 Flavors)
• Top Rated Flavor: 8.9/10(Chocolate Peanut Butter)

What Users Are Saying

"Amazing deal for a great protein. Surprisingly it actually tastes good too! I would highly recommend this for anyone looking to gain muscle mass without breaking the bank to pay for small tubs of protein."

-Amanda

"The product is OK! but the amount you have to use is impractical. I have to make my shake twice as big just to dissolve the mount of product required."

-JohnP.

Price On BodyBuilding.com Check HERE!

Price On its Official Site Check HERE!

The Bottom Line

So, I think we saw all the important thing we should know before buying any protein powder. 

Although there are also some negative reviews, The Optimum Nutrition has been in the market for many years and it provides what it says.

If you're looking for best weight gain whey protein powder with high calories and best in this category then you should definitely buy it to achieve your weight gain goal.

4. Best For Overall: MuscleTech NitroTech Pure Whey Protein

Overview

I know the first question will arise in your mind is that why it is best for overall? Right?

This powder is best for overall development because the company(NitroTech) made it with the Multi-Phase filtration technology.

The company proves this powder as a best by its 6-week studies. 

In which they found that the subjects gain more muscle mass than subjects using regular whey protein and also gained 2x more strength on the bench press than subjects using regular whey protein powder.

In another breakthrough study they found that  the subjects who used NitroTech's core ingredients increased their 1-rep max by 34 lbs, compared to 14 lbs for subjects using regular whey protein. 

Flavours

NitroTech Provides highest numbers of flavours than any other protein powder manufacture provides.

This powder has almost 16 different type of flavours which include, of course, the common and other many flavours. 

They comes with four sizes 1 lbs, 2 lbs, 4 lbs and 10 lbs which is very useful when it comes to try different flavours.

Features

• Whey isolate & peptides as primary source
• 30g protein, 6.8g BCAA and 3g creatine/Scoop
• Builds 70% more lean muscle than regular whey
• Superior to other whey protein formulas
• Amplifies recovery, performance & strength

When To USE & Recommended USE

You can use this powder between major meals, before and after exercises as well.

The Recommended use by the company is Mix 1 serving (1 scoop) in 6 oz,  of cold water or skim milk in a glass or shaker cup. 

For maximum results, consume 4 scoops of NITRO-TECH® daily for a minimum of six weeks which is optional so, you can alter the number of scoops as per your needs.

What's in NitroTech Whey Protein Powder

RATINGS

• Overall Rating: 9.3/10(2100 Rating)
• Verified Buyer Rating: 9.1/10(326 Rating)
• Average Flavor Rating: 8.7/10(16 Flavors)
• Top Rated Flavor: 9.3/10(Chocolate Mint)

What Users Are Saying

“Best flavor, best results!” -Juan Manuel Diaz

“It does not taste well. If you can handle the taste, you are going to like it.”

-Jonathan Bojorquez

“Taste awful. Would not purchase again.” -Rosita King

Price On BodyBuilding.com Check HERE!
Price On its Official Site Check HERE!

The Bottom Line

Now! I know what you've been waiting for: My final thoughts on this protein powder. Many trainer and athletes choose this powder because this company is in the business for more than 20 years.

The ingredients from which company made protein powder is all natural and based on long and tedious studies.

3. Dymatize ISO-100

Overview

Dymatize is the brand known for its Quality, taste and purity. 

ISO100 is formulated using a cross-flow micro-filtration, multi-step purification process that preserves important muscle-building protein fractions while removing excess carbohydrates, fat, lactose and cholesterol.

ISO100 is made with pre-hydrolysed protein sources to ensure fast digestion and absorption.

This protein powder is an Isolate Protein of the Year (2013 – 2017) and Women’s Supplement of the Year (2017) Awarded by Bodybuilding.com.

Flavours

Dymatize offers 12 different flavours for ISO100 and all of them have more than 8 rating on 10th taste scale.

Recently, they launch two new flavours: Natural Vanilla(NO artificial colours or flavors) and Natural Chocolate(Sweetened with Stevia).

They comes with three size 1.6 lbs(Regular and Naturally Flavoured), 3 lbs and 5 lbs.

Features

• Hydrolysed 100% Whey protein isolate 
• 25g of Whey Protein Isolate
• 5.5g of BCAAs proven to help build muscle and aid in recovery
• 1g of Sugar per serving
• Super fast digesting
• Banned Substance Tested
• Gluten Free

When To USE & Recommended USE

This is the whey protein isolate so it is best for you to use this in post workout with water only as if you use with water you will make it whey protein at the end.

Add one scoop (included) to 5-6 oz (150ml-180ml) of water, milk or your favourite beverage and mix thoroughly. Enjoy prior to workouts, within 30 minutes after workouts or anytime you desire a high-quality, high-protein drink.

What's in Dymatize ISO100

RATINGS

• Overall Rating: 9.4/10(2329 Rating)
• Verified Buyer Rating: 9.4/10(1274 Rating)
• Average Flavor Rating: 8.8/10(12 Flavors)
• Top Rated Flavor: 10/10(Orange Ice Cream)

What Users Are Saying

“I love this stuff. I swear I can feel it working almost instantly. I feel it really helps rebuild my muscles a lot faster than without, especially on those hard lifting days. I mainly use it as a post-workout recovery protein. I would recommend taking it as soon after your workout as possible. That’s when I feel it works the best.”

-Jim

“The flavor on this when mixed with milk tastes just like an ice cream push pop and is very sweet. The downside is that when mixed with water, it does not taste good.”

-Sara

Price On BodyBuilding.com Check HERE!

Price On its Official Site Check HERE!

The Bottom Line

Now the moment you’ve been waiting for: our bottom line on Dymatize ISO-100. There are some positives, like that we located some favourable customer comments.

The company has been in business for years, but we have concerns about the supplement because there’s no solid science to support weight-loss claims. 

2. Syntha-6 Men’s Whey Protein Isolate

Overview

Syntha-6 Isolate is an ultra-premium protein powder consisting of a 50/50 blend of whey protein isolate and milk protein isolate.

This powder made of mix fast and slow digesting protein sources that have had much of the fat, sugar and other undesirable components which makes syntha-6 isolate the ideal post-workout recovery shake.

Flavours

Syntha-6 isolate offers 7 most common whey protein flavours.

They recently launched new cold stone creamery series, it tastes like ice-cream and mix like a milkshake.

Like any other whey protein powders, Syntha-6 also offers 6 different sizes for their customers.

Features

• 25g protein/serving
• Fast & Slow Digesting Isolate matrix
• 11g EAAS/serving

When To USE & Recommended USE

Take 1 scoop with 4-5 fl. oz. of cold water or any beverage of choice. To increase your protein intake per serving and achieve an even more amazing milkshake experience, use non-fat or low-fat milk.

What's in BSN Syntha-6

RATINGS

• Overall Rating: 9.2/10(3918 Rating)
• Verified Buyer Rating: 9.3/10(1227 Rating)
• Average Flavor Rating: 9.3/10(7 Flavors)
• Top Rated Flavor: 10/10(Orange Ice Cream)

What Users Are Saying

"This is by far my favourite protein powder. I was a longtime user of ON, but then was recommended regular syntha-6 by a friend of mine. I tried it and while it was easily the best tasting protein shake I've ever had, the macros left something to be desired. This definitely strikes the perfect balance between macros and flavor."
 -J. O'Brien

"Wanted a blend of high quality proteins that included both fast and sustained release, to be close to a meal replacement powder. Wanted good taste - it is very good, but the price for the flavor and other qualities is 6+ grams of fat calories. And the ingredients. 

Not too much whey and not enough casein or egg protein for (1) sustained sustenance, and (2) for a thick satisfying consistency. Ideally 30 or so grams of powder in water should give you that."
 -Trevor N. Webster

"Excellent source of post workout nutrients and proteins!


I've been subscribed for months. the flavor and product availability is consistently excellent.

one time a jug came damaged and Amazon graciously replaced it without hesitation, also excellent customer service there, as expected.

Thanks again Amazon and BSN keeping us healthy and happy."

 -MichaelPrice On BodyBuilding.com Check HERE!
Price On its Official Site Check HERE!

The Bottom Line

We all know that there are many proteins available in the market right? but if you wan to have delicious taste in your post workout without having any fat and sugar, you should choose this protein powder.

I know the price of the powder is high compare to its option and protein bio-availability but if you simply have the money then YES! I recommend this product but if no then choose any other protein powder from above options.


1. Optimum Nutrition Gold 100% Whey
If you ask anyone in the gym which protein powder they used? then most of the time you will get answer that they used Optimum Nutrition Gold 100% whey.

There are many reason why people choose this protein powder over any other protein powders in the market.

The first reason is that the company is the most trusted sports nutrition brand in the world and it deliver what it said. this product is also used by many athletes and body-builders.

It is the protein powder of the year for 10 years and running along with the award winning supplement for the year 2005-2014.

Flavours
There are many flavours come with gold standard whey protein but you'll have that when you buy it from the official Optimum Nutrition site or Amazon.

This protein powder also offers 3 different sizes for their customers 2 lbs, 5 lbs and 10 lbs but sometimes some sizes are not available in some flavours so you have to check it on the different websites.

Features

• Whey Protein Isolate (WPI) Main Ingredient
• 5.5 Grams of Naturally Occurring BCAAs(Leucine, Isoleucine, and Valine in Each Serving)
• 4 Grams of Naturally Occurring Glutamine and Glutamic Acid
• Instantized to Mix Easily Using Just a Glass and Spoon
• Over 20 Different Flavors to Choose From

When To USE & Recommended USE

The company said that you can use this powder at any time, between meals or in the post workout. you can use it anytime or when you need some amount of protein.

There are many ways to use this powder either in shaker or without shaker or blender.

you can just add one rounded scoop of Gold Standard 100% Whey™ to a glass filled with 6-8 oz of water or your favourite beverage. 

For a bolder flavor with slightly more body and sweetness, mix each scoop with 4-6 oz of water, milk, or your favourite beverage. For a milder tasting, less sweet shake, use 8-10 oz of liquid per scoop.

What's in Optimum Nutrition Gold 100% Whey

RATINGS

• Overall Rating: 9.3/10(9922 Rating)
• Verified Buyer Rating: 9.3/10(3929 Rating)
• Average Flavor Rating: 8.4/10(25 Flavors)
• Top Rated Flavor: 10/10(unflavoured)

What Users Are Saying

"Gold Standard Whey is the perfect protein for me. I use it  immediately after a workout. The whey helps me to recover and repairs the muscle I had just broken down while training. Gold Standard 100% Whey has 4 Grams of Glutamine & Glutamic Acid in Each Serving and5 Grams of the Naturally Occurring Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine, and Valine in Each Serving." -MICHAEL DEL ZOPPO

This product is #1 in the industry for a reason! With all the different flavor options, you will never get bored with protein shakes. The powder mixes well and is great for pre-workout, post-workout,  or any time of day that you need to get some extra protein in. 
- WHITNEY WISER

Price On BodyBuilding.com Check HERE!
Price On Optimumnutrition.com Check HERE!

The Bottom Line

This is the best product you will find every time because of the reasons and reviews of the users and their results.

if you have no idea which one choose or get confused between all the different type of protein powder available in the market then go for this powder because this powder will never have any side effects on you. 

Final Thoughts

There are many protein powders available in the market, like I said earlier, but which one is best?

I explain all the important things you should know before buying any protein powder.

if you have still doubt which protein powder you should use then go for the protein powder which offers highest amount of protein bio-availability and it also has low price.

If I had to choose one of the protein powder from this list then I'll definitely go for the Dymatize ISO100 or Optimum Nutrition's Gold Standard 100% whey. What's your favourite protein powder in the 2019? and why? let me know in the comments.