What happens when…
Whether you’re growing your glutes or tackling a speedy 5K, dwindling energy levels can work against you. Are pre-workout powders the antidote?
01 Beta dropper
Powders that match the Day-Glo tee you last wore to a 00s rave are beloved by some athletes, avoided by others. Lurid aesthetics aside, how well do you know what you’re taking? A common ingredient? Beta-alanine. ‘It’s an amino acid that may help to prevent acid build-up in muscles, potentially allowing them to work harder,’ says sports nutritionist Rob Hobson. It’s thought to be most effective for short bouts of high-intensity exercise.
02 Heavy duty
Planning to make light work of your last deadlift PB? Choose the right supp and it might just help you get there. ‘L-citrulline – acommon ingredient in pre-workout supps – is a source of nitrates, which are used to make nitric oxide,’ says Hobson. ‘This acts as a vasodilator, improving blood flow.’ Research suggests the compound, when taken in supp form, can boost oxygen delivery to muscles.
03 Carb hoard
Double carbs on a hangover? You do you. Double carbs before a workout? Better not. ‘Some pre-workouts contain a fast-acting carbohydrate, such as maltodextrin, often about 30g,’ says Hobson, who recommends that you choose a carb-free supp if you’ve already fuelled with a carb-rich meal. And timing is everything; a 40g scoop with 350ml of water between 30 and 60 minutes before
