Pre-workout is a formulated sports supplement designed to be taken shortly before exercise to enhance athletic performance. It can provide you with more energy, improve endurance, and extend the time to fatigue. There might be hesitancy surrounding the consumption of pre-workout due to some formulas containing high levels of caffeine, synthetic ingredients, or proprietary blends, raising concerns about their safety and potential side effects like jitteriness or sleep disturbance. It can be beneficial for you to conduct thorough research or consult with a health professional before consuming a pre-workout formula.
Featuring all-natural ingredients, True PRE contains a streamlined formula with intentional dosages of only the best ingredients. Blending eleven functional ingredients, including Creatine Monohydrate, natural caffeine and Citrulline Malate, our pre-workout increases energy levels, enhances endurance and improves strength. We are going to take a deep dive into the hero ingredients in True PRE so you can gauge a better understanding of what you’re putting into your body.
Caffeine
Caffeine, a widely embraced component in pre-workout formulations, is renowned for its ability to enhance endurance during high-intensity activities and sharpen focus and reaction time. True PRE offers a low-stimulant pre-workout experience, carefully formulated with just 100mg of caffeine per serving. This lower dosage not only proves highly effective for many users but also aligns more closely with the preferred threshold for most individuals. Low-stim pre workouts are crafted to provide certain advantages of pre-workout supplementation, such as heightened energy, concentration, and performance, all while minimizing potential drawbacks like jitteriness, restlessness, or disturbances in sleep.
Amino Acids
Beta Alanine
Beta-alanine is a common ingredient found in many pre-workout nutrition labels. During intense exercise, lactic acid accumulates in muscles, causing fatigue and a burning sensation. Scientifically proven to elevate carnosine levels, a protein that acts as a buffer against the build-up of acids during intense exercise, beta-alanine can effectively reduce muscle fatigue and enhance exercise endurance. Moreover, research has demonstrated that this ingredient can improve resistance training performance and training volume in team-sport athletes. This enhancement may facilitate greater overload and superior adaptations compared to training without beta-alanine supplementation (1).
L-Citrulline & Citrulline Malate
L-Citrulline and Citrulline Malate are nonessential amino acids known as nitric oxide enhancers. They are naturally present in foods such as watermelon, cucumbers, and other melons. Nitric oxide (NO) plays a crucial role in promoting the relaxation of vascular smooth muscle and subsequent dilation, in turn, improving blood circulation. Enhanced circulation contributes to significant enhancements in both muscle strength and power, concurrently diminishing muscle soreness. This outcome enables us to engage in more rigorous training, enhance performance, and minimize the discomfort that might otherwise impede our training progress (2,3).
Betaine
Betaine is a nonessential amino acid commonly found in beets and spinach. It has been proven to assist in cell hydration, restoring optimal fluid balance and facilitating the transportation of electrolytes and glucose to muscle cells. This, in turn, has been associated with boosting muscular endurance and strength (4).
Tyrosine
Tyrosine is naturally found in soy products, chicken, dairy, and nuts. It has been included in True PRE to enhance focus and alertness by supporting neurotransmission and cognitive function during exercise. Tyrosine is essential for the production of dopamine and norepinephrine, aiding in the reduction of mental fatigue. Scientifically proven to effectively enhance cognitive performance, particularly in short-term stressful or cognitively demanding situations, tyrosine is a valuable addition to support mental clarity during exercise (5).
Taurine
Taurine occurs naturally in foods high in protein like meat or fish. It works alongside Beta Alanine to boost athletic performance by increasing endurance and reducing muscle fatigue, allowing you to hold a given intensity for a longer period (9).
Creatine Mono
Works to boost strength by facilitating the production of adenosine tri-phosphate (ATP), the body’s primary energy source for muscle contractions. This results in enhanced exercise endurance and delayed muscle fatigue as well as increasing muscle strength and power. It may also be important to note that the recommended serving of creatine is 5g per day. One serving of True Pre contains 2.5g creatine so on the days you are taking Pre, you may like to skip or halve your dose of creatine, depending on whether you had one or two serves of Pre (10).
Vitamin C
Vitamin C is one of the few dietary antioxidants with a Recommended Dietary Allowance (RDA) and has been added to PRE for its antioxidant properties. Antioxidants help to reduce some of the oxidative damage that may occur from exercise including muscle damage, fatigue and impaired performance (7,8).
Magnesium
Magnesium is included in PRE for electrolyte balance and healthy muscle function. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue, with studies also revealing a positive association with the mineral and muscle performance (6).
Serving
The True PRE formula is streamlined to include scientifically supported dosages of carefully curated amino acids. This has resulted in a relatively small 10g serving size that is easy to consume and customisable, giving you the option to double the serve for more intensity. For the everyday athlete, the 10g serve of True Pre will provide effective results for your workout. However, a double dose may be recommended if you have a high tolerance to pre workout, or if you are a high-performance athlete.
Conclusion
True PRE can be a helpful part of your supplement regime alongside a nutritious diet and exercise program. Ensuring your body has enough fuel to train is integral to receiving the best results, especially if you are training at a high intensity. True Pre is a convenient way to provide your muscles with the fuel they need to perform at their best, improve your focus and lift your energy for a great session. As a product often prescribed by sports dietitians, pre-workout supplementation is a proven way of improving performance.
References
1. Bellinger, P. (2014). Β-Alanine supplementation for athletic performance. Journal of Strength and Conditioning Research, 28(6), 1751–1770. https://doi.org/10.1519/jsc.0000000000000327
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9921013/
3. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of citrulline supplementation on exercise performance in humans: A review of the Current literature. Journal of Strength and Conditioning Research, 34(5), 1480–1495. https://doi.org/10.1519/jsc.0000000000003426
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2651845/
5. Jongkees, B. J., Hommel, B., & Kühn, S. (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands—A review. Journal of Psychiatric Research, 70, 50–57. https://doi.org/10.1016/j.jpsychires.2015.08.014
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
7. Clarkson, P. M., & Thompson, H. S. (2000). Antioxidants: what role do they play in physical activity and health? The American Journal of Clinical Nutrition, 72(2), 637S-646S. https://doi.org/10.1093/ajcn/72.2.637s
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697466/
9. Waldron, M., Patterson, S. D., Tallent, J., & Jeffries, O. (2018). The Effects of an oral taurine dose and supplementation period on endurance exercise performance in Humans: A Meta-Analysis. Sports Medicine, 48(5), 1247–1253. https://doi.org/10.1007/s40279-018-0896-2
10. Maughan, R. J. (1995). Creatine supplementation and exercise performance. International Journal of Sport Nutrition, 5(2), 94–101. https://doi.org/10.1123/ijsn.5.2.94
