Understanding your Pre-Workout supplement

Understanding your Pre-Workout supplement

Pre-workout supplements are a popular product in today’s supplement market as professional athletes and fitness enthusiasts are looking for products that can help them perform at an optimal level.
Understanding and respecting the power of some of the active ingredients used in pre-workouts will allow you to use the products correctly and safely.


  • Enhance your energy and endurance
  • Boost your strength

  • Increase your pump

  • Assist in muscle growth
  • Increase fat releasing, calorie burning and aid in weight loss
  • Enhance concentration, focus and mood 


I use women’s best pre-workout from time to time. I go months without having it, but use it when I need an extra burst of energy. I’ve taken my time to do some research in what the active ingredients actually do- and how they can improve my training.


Arginine gives you a pump through it's conversion to nitric oxide (NO) via nitric oxide synthase. It also boosts growth hormone levels which assist in muscle increase and fat-burning. L-arganine has been found to be a bit tougher to absorb, so looking out for other ones is good to achieve the best result. 

Alpha-Ketoglutaric Acid

Alpha-ketoglutaric acid (AKG) is a ketone which is important for the metabolism your essential amino acids and the transfer of energy in the citric acid cycle. It is a forerunner to glutamic acid (non-essential amino acid), involved in protein synthesis and the regulation of blood glucose metabolism.Individuals with high protein intake or gastrointestinal microbiota imbalance may benefit from supplemental AKG to help balance ammonia levels and protect tissues.

Beta Alanine

Beta-alaine is an amino acid that promotes strength, power and endurance. It forms the dipeptide (a double amino-acid protein) carisone, which helps muscles contract with more force and reduce fatigue. One side-effect is a harmless tingle that some may find uncomfortable.


Citrulline is an amino acid that is converted into arginine and then into nitric oxide (NO). Citrulline has been found to boost nitric oxide levels better in the blood than arginine as a lot of the NO derived straight from arginine is absorbed by cells in the intestines when ingested.


Malic acid can together with citrulline help users increase nitric oxide levels, which may lead to increased strength and endurance, through the increase in blood flow, glucose uptake and oxygen delivery to the muscles. This process decreases fatigue and speeds up recovery.  It has been clinically shown to enhance aerobic performance and is also a precursor to arginine.


Maltodextrin is a safe food additive. It’s used as a thickener, filler, or preservative in many processed foods. Maltodextrin can cause spikes in your blood sugar because it has a high glycemic index.


Creatine is a very popular supplement additive and a powerful strength booster (indirectly increase muscle mass) used in some pre-workouts and is also widely used as a post-workout recovery supplement (directly assist in increasing muscle mass). Creatine works by stocking up ATP and helping to maintain power output during exercise.

Citric Acid

Citric Acid benefits fat burning by helping the body to process fats and carbohydrates. Citric acid aids in the removal of toxins from the body.


Relieving stress in form of exercise and depression, burnout, anxiety, and mental fatigue. It also improves alertness and enhances cognitive performance. L-Tyrosine has been found to improve workout intensity, better recovery and prevent overtraining as well as Increase thermogenesis, lipolysis and maximizes body composition.


Caffeine is the world's most commonly used psychoactive drug. If dosed correctly it can increase attention, performance and muscular recovery.

If you do choose to use a pre-workout supplement, I sure do love its effects from time to time- be sure to use 
it with care and within recommended doses. Remember to watch what other caffeine beverages you drink throughout the day. Pre-workouts commonly contain between 100-300 mg of caffeine and/or other stimulants in one serve. Over-consumption of caffeine may increase stress hormone levels in your body and put pressure on your adrenal glands. It is recommended to have a rest from your pre-workout now and again to resist caffeine tolerance to be developed.


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