An effective weight training session requires more than just determination. Having energy and good concentration will help you perform at your best. Unfortunately, it’s common to experience energy dips, especially when training at the end of the day… and at those times, we think we could really use an energy boost! Here are my tips to give you a boost before a weight training session.
Natural boosters
Before discussing classic pre-workout supplements, it’s worth noting that some natural ingredients are already very effective for giving you a boost before training. And the most effective stimulant is, of course, caffeine. Here are three ways to consume it:
- Coffee: it’s the most obvious choice… A cup of black coffee before training can already have an effect, and you won’t feel like you’re working out on a full stomach. Caffeine starts to take effect in 5 minutes and reaches its full potential in about 30 minutes.
- Guarana: a South American plant commonly found in energy drinks (like Red Bull). Personally, I don’t recommend these drinks because they’re too artificial and loaded with sugar, but there are now more natural guarana-based alternatives that do the job in terms of energy.
- Yerba mate: Recently popularized by players on the French national football team, among others, mate is ubiquitous in Argentina. This stimulating beverage contains caffeine, theobromine (like in chocolate), and theophylline. It is known for offering a balance between stimulation and relaxation.
Pre-workouts
I’m referring to commercially available products specifically designed to give you a boost before weight training. They fall into the category of dietary supplements, promising to give you an energy boost, but also to enhance your performance, increase your endurance, and offer better concentration during exercise.
Most pre-workout supplements contain a combination of caffeine, amino acids (such as beta-alanine or L-citrulline), and sometimes other stimulants or nootropics. It is undeniable that these components, taken individually, have shown positive effects on performance.
The problem often lies in the dosage. Some pre-workout supplements can contain extremely high doses of caffeine or other stimulants, leading to side effects such as palpitations, insomnia, or headaches. It’s important to choose your booster carefully (read the labels and be aware of what you’re taking… I’ve made a small selection for you just below).
Also be aware: the body can become accustomed to the ingredients in pre-workout supplements (thus reducing their effectiveness over time). I advise against taking them systematically before every workout (only when you feel the need) or taking a break from time to time to “reset” the body.
The best pre-workouts
As a sports coach and for this blog, I have tested quite a few different brands and spent time comparing the different booster brands to find the best value for money… Those that I can recommend to my clients.
1. Caffeine-free pre-workout
The first one I recommend is the Nutripure booster, a brand that has always given me complete satisfaction so far. Their product doesn’t contain caffeine, so it’s ideal for anyone who trains late in the day and wants to avoid too much stimulation so as not to affect their sleep.Â
It contains EAAs and BCAAs, citrulline, beta-alanine, and tyrosine (among other things). Made in France with quality ingredients, I recommend it 100%.
2. Pre-workout with caffeine
If you’re looking for a powerful product that will give you a real boost, Crazynutrition’s Intensive Pre-Train is exactly what you need. Of all the ones I’ve tried, it’s definitely the one that gave me the best results. If you’ve already tried other brands and weren’t convinced, I highly recommend giving this one a try!
In addition to caffeine, it contains Ashwagandha, taurine, citrulline, beta-alanine, numerous vitamins, etc. It therefore combines a stimulating effect and a “pump” effect to help muscle congestion.
It is a little more expensive, but the brand offers a subscription plan which brings the price down to a more affordable rate (you can cancel at any time anyway… even after the 1st order).
