The Best Stimulant-Free Pre-Workout Supplement Is a Damn Snack

Working hard is the whole point. So we get it, if you’re looking at an afternoon workout thinking how am I going to get through this? and looking for something that will give you a little extra energy to get through it. If you train in the morning, this might be a pre-workout supplement with a huge dose of caffeine. But what if you’re going to the gym in the evening and don’t want to ruin your sleep for a few hours?

That’s why stimulant-free pre-workouts exist. It’s a supplement you mix with water to make a (theoretically) energy-boosting drink that’s free of stimulants, specifically caffeine, so you can take it in the evening. However, at this point, you remove the most powerful ingredient from the mixture and still expect it to give you a mental or physical boost. And here, I think we need to do a little reality check.

What does a pre-workout really give you?

This may come as a shock to some of you early risers, but in the old days there was no such thing as a pre-workout. You can eat or drink something before your workout, but the idea of ​​a pre-workout powder was invented by supplement companies that started aggressively marketing it to caffeine-obsessed young people about 15 years ago.

What’s in it? We have a basic breakdown here . The main active ingredient is caffeine. Caffeine really wakes you up, boosts your productivity a bit, and improves your ability to focus on a task. That’s why it’s so popular with athletes and office workers. A pre-workout containing caffeine will have the same effect as a large cup of coffee on the way to the gym.

Take the caffeine out of the pre-workout product and you’ll be left with some caffeine. This does not mean that there is nothing in pre-workout complexes without stim. They generally contain citrulline , which can increase blood flow and may slightly increase athletic performance. Another common ingredient is beta-alanine , which can increase endurance slightly and also cause a tingly or itchy sensation on the skin. The blend may also contain vitamins, amino acids, herbal extracts, and other ingredients without any significant, proven short-term performance benefits. In other words: you will be fine without it.

What You Really Need Before Your Workout

The reason I write about stimulant-free pre-workouts isn’t because they’re great or terrible (they’re good anyway). This is because I constantly see people roaming forums like Reddit asking for help choosing the “best stimulant-free pre-workout” or asking what pre-workout they should drink before their evening gym session, as if that’s a critical issue. , and the results depend on it. in balance. My friends, you don’t need it.

Drinking (or, sigh, scooping) before training has become a ritual for many. It’s part of getting ready for the gym, just like lacing up your shoes or putting together a pumping playlist. But what’s in a pre-workout won’t do much for you. If you are wondering if you would benefit from the effects of beta-alanine or citrulline, feel free to research these supplements and choose a product that contains them. But more often than not, people are really trying to answer the question, “How can I feel ready for the gym if I’m already a little tired?”

Snacking is a great performance booster

Here I implore you to think about modest carbohydrates. During intense exercise, carbohydrates are the main source of energy for our muscles. This can include blood glucose as well as stored carbohydrates called glycogen that we store in our muscles.

If you haven’t eaten for several hours, your blood sugar is at a lower level and your muscles may not have enough glycogen. If you go to the gym after work and plan to have dinner after that, you will be shocked at how much better you feel if you have a little snack.

We have some ideas for the best pre-workout breakfasts (like pre-workout). In the evening they work just as well. Banana or muesli are classic options. But really anything that has to do with carbs will do. Carbohydrates, including sugars and starches, have long been recognized as important for athletic performance , especially in endurance sports such as running and cycling.

There is growing evidence that pre-workout carbs can also improve gym performance for lifters, especially if the workout is long and if you haven’t eaten for hours. This is not a new idea for lifters: the stereotype of powerlifters involves walking around with a bag full of candy, and that’s why. Want a real workout hack? You can buy Sour Patch Kids by weight .