Want to increase your energy, focus, and performance during a workout?

Natural pre-workout supplements are becoming a go-to solution in today’s fitness world. The market is saturated with brands selling these supplements that are made from artificial ingredients. Natural pre-workout supplements, however, contain no artificial ingredients. 

In this article, we’ll discuss the key ingredients of natural pre-workout supplements, their benefits, differences with synthetic pre-workout supplements, and how to choose them.

What are Natural Pre-Workout Supplements?

A pre-workout supplement is a pill, powder, or liquid that’s consumed before doing a workout.

It works by increasing blood flow, improving oxygenation of muscles, and enhancing brain focus – all of which are essential for fitness and body transformation.

Natural pre-workout supplements contain ingredients that are derived from whole foods and plant-based sources. They offer similar benefits that are provided by synthetic pre-workout supplements: endurance, strength, energy and focus. 

Here’s a list of natural ingredients found in pre-workout supplements:

1. Creatine

Creatine is a natural compound found in our body and in food sources like meat, poultry, and dairy. It helps in making protein for the muscles and muscle recovery. 

2. Caffeine

Caffeine is the main compound found in coffee which is a natural stimulant. It makes your body alert, increases your focus, and provides energy for physical training sessions. It causes side effects at higher doses, so it’s recommended to consume only a safe dose of caffeine per day.  

Here's a general guide:

• 200 mg (about one strong cup of coffee). Safe for a single dose, often enough for alertness without side effects for most people.
• 400 mg per day: The general upper limit for most people, providing energy and focus benefits without significant side effects.

Exceeding 400 mg daily can lead to side effects like jitteriness, increased heart rate, insomnia, and, in extreme cases, dependency and withdrawal symptoms.

Pregnant women and people with certain heart conditions are typically advised to limit caffeine to around 200 mg per day or as recommended by a healthcare professional.

3. Beta-Alanine

Beta-alanine is a naturally occurring amino acid found in other food sources like chicken, turkey, and eggs. It plays a major role in increasing muscle endurance in high-intensity workouts. At high doses, it causes mild tingling sensations in the hands and legs but is not harmful. 

4. Branched Chain Amino Acids (BCAAs)

BCAAs is a group of three amino acids valine, leucine, and iso-leucine that are not produced by the body and must be consumed from meat and plant-based sources. They help in muscle building and lean body growth.

5. L-Glutamine

L-glutamine circulates in abundant quantities in our bloodstream and plays a primary role in protein synthesis for muscles. It can be taken through dairy and poultry food. It helps in reducing muscle fatigue recovery. 

6. Citrulline Malate

Citrulline malate is a non-essential amino acid. It’s the most common nutrient present in watermelon. It also prevents muscle soreness and allows you to work out for longer periods. 

7. L-Arginine

L-arginine is an amino acid made by the body and it works similar to citrulline malate – it makes protein for the muscles and is found in protein-rich foods. 

8. L-Theanine

Green tea, black tea, and certain mushrooms contain this amino acid. It’s often paired with caffeine to provide ultimate focus during a workout and helps you stay calm and motivated for longer training sessions.

9. Taurine

Taurine is a naturally occurring amino sulfonic acid in many animal tissues such as meat and seafood. It increases muscle endurance and helps in the fast recovery of muscles following a tough exercise. 

10. Green Tea 

Green tea contains antioxidants and anti-inflammatory properties. It protects muscle cells and reduces inflammation. It also contains caffeine which gives a dual action for fat-reducing workout. 

11. Beetroot

Beetroot is a vegetable packed with nutrients, minerals, and vitamins, and has a slightly sweet taste and flavour. It increases blood flow and energy levels. 

12. Ginseng

Ginseng is a traditional Asian herb and tonic which has been used for general health. It contains potent substances that help in increasing energy and promoting muscle recovery in workouts. 

13. Complex Carbohydrates

Carbohydrates are the most powerful source of nutrients after fats and proteins. Complex carbs are stored in muscles and provide a sustained source of energy during long workouts. When combined with proteins, they’re a great option for weight loss pre-workout supplements.

14. B Vitamins

B vitamins are a group of 8 vitamins collectively involved in multiple functions of the body. They use the food you eat to give you energy and delay muscle fatigue. They’re especially useful in summer workouts because our body loses some B vitamins through sweat. 

15. Electrolytes

Electrolytes are minerals that maintain the overall fluid balance of the body. Some of the electrolytes are sodium, potassium, magnesium, and calcium. As a pre-workout supplement, they pre-hydrate our body to prevent early fatigue and dehydration. 

Benefits of Natural Pre-workout Supplements

As with any dietary supplement, a doctor or physician must be consulted before adding them to your daily routine. When used correctly, natural pre-workout provides adequate benefits:

• Nutrient support. They contain essential nutrients that support your health and fitness.
• Improved performance. The natural ingredients of pre-workout supplements provide adequate strength to achieve optimal performance and muscle endurance. 
• Boost energy. They contain the right balance of amino acids, minerals, and vitamins that fulfil your energy requirements during workouts.
• Increased focus. They make you alert and focused – key factors to help you achieve your body transformation goals.
• Reduced side effects. When it comes to pre-workout supplements, natural ingredients are safer and have fewer potential side effects. They do not contain any artificial ingredients like sweeteners, fillers, or colouring as compared to synthetic pre-workout supplements. 

How To Choose the Best Natural Workout Supplement

Consider Your Fitness Goals

Different ingredients are needed for your body depending on your fitness goals. Consult an expert and find out what natural supplement will work best for you. 

• Beginner workout
• Muscle build
• Strength Training
• Cardio 
• Weight loss

Consider Your Dietary Preferences 

If you follow a certain type of diet–keto, low carb, paleo, vegan, or you have any food allergies, then you need to choose a pre-workout supplement that compliments your dietary preferences. 

Check for Third-Party Testing and Organic Certifications

Third-party testing refers to the evaluation of ingredients, labels, purity, quality, and safety profile of supplements. Do your research on market-available options and find whether the supplements are certified.

• Vegan certified
• Organic certified
• Natural Certified 

Look For Transparent Labelling and A Clear Ingredients List

Transparent labelling refers to a complete list of ingredients with the exact dosage written on the label. Make sure the supplement contains no banned substances, unnecessary additives, and hidden ingredients. 

Avoid Stimulant and Combination Products

Overly stimulating pre-workouts is good for health. Caffeine should not be the sole source of energy in your supplement. Moreover, some companies make products that contain proprietary blends which are unique supplement recipes of the brand itself. They conceal actual ingredients and therefore it is best to avoid combination products. 

Natural Pre-Workout Supplements vs Synthetic Pre-Workout Supplements

Natural pre-workout supplements rely on ingredients available from nature. Unlike synthetic pre-workout supplements, they do not contain any additives to increase the absorption, efficacy, and physical appeal of products.

Here are some key differences between natural and synthetic pre-workout supplements. 

Summary

Natural pre-workout supplements are an excellent choice for anyone looking to enhance energy, focus, muscle endurance, and overall performance in their fitness journey.

Made from natural ingredients, they offer a safer, healthier alternative to synthetic options commonly found on the market. To choose the best natural pre-workout, consider your specific fitness goals, dietary preferences, and the quality and transparency of the brand, including labelling and third-party certifications.

Consult a healthcare professional before starting a natural pre-workout to ensure it’s safe and suitable for your needs.