Power of Preworkout

When it comes to enhancing performance, two words come to mind: pre-workout supplementation. Supplementations have been viewed to have an ergogenic effect on exercise. Beta-alanine, in particular (found in Rivalus Powder Burn and Complx 5), has been a topic of interest for many research studies because of its prevalence in pre-workout supplements. While conclusions about the benefits of beta-alanine vary, recent data yield favorable outcomes. A review of findings published in the Journal Strength and Conditioning in 2014 correlates beta-alanine supplementation with improved exercise capacity, such as “increased peak performance, muscular strength, time to exhaustion, and delay of onset fatigue.”1

Other studies have investigated the role of beta-alanine in combination with other supplements. According to a study published in Nutrition and Metabolism, ingesting a supplement with multi-ingredients such as caffeine, beta-alanine, and creatine before a workout improved “reaction time and lower body muscular endurance,” with perceptions of more energy and less muscle fatigue during the exercise from the athletes.2 Another study published in 2010 from the Journal of the International Society of Sports Nutrition suggests taking a pre-workout supplementation improves overall training volume.3


1 Bellinger, Phillip M. Beta-alanine supplementation for athletic performance: An Update. Journal of Strength and Conditioning Research. 2014; 28 (6): 1751-1770.

2 Spradley BD, Crowley KR, Tai C-Y, et all. Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance. Nutrition & Metabolism 9(2012): 28.

3 Smith AE, Fukuda DH, Kendall KL, Stout DJ. The effects of pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. Journal of the International Society of Sports Nutrition 7 (2010): 10.

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