jon-erik kawamoto personal trainer
This is a guest post from the folks at www.examine.com and The Supplement Goals Reference Guide

There are a ton of pre-workout supplements on the market…too many to actually make a solid decision. Me personally, I’ve been hearing great things about the Focus pills that come from AddieUP. With that said, I was wondering the same thing so I recruited the team behind the Supplement Goals Reference Guide to help me answer this question. Let’s get right to it – Take it away guys!

Creatine

 
Do I need to buy a supplement? Yes

How much benefit does it provide? A lot

Is it time dependent? No

Creatine is the most important ergogenic on the market today. It has reliable benefits to exercise, increasing power output in the 1-3 repetition range, and it can increase short term muscular endurance during anaerobic exercise. Creatine can even help with focus and attention if you’re sleep deprived.

In the long term, it increases the rate of muscle growth without influencing fat. Creatine is safe for almost everyone and doesn’t need to be cycled. Taking 5g a day is enough to confer all of its benefits.

Nitrates

 
Do I need to buy a supplement? No

How much benefit does it provide? Potentially, a lot

Is it time dependent? Yes

Nitrates are the most reliable and effective nitric oxide booster to date. Though many preworkouts claim to boost levels of nitric oxide in the body, the majority have been shown to be ineffective. Nitric oxide increases short and long-term endurance, but not maximal power output.

Nitrates are not sold in high enough doses in supplements today. Fortunately, eating beets or leafy greens as a pre-workout meal or snack provides enough nitrates to have a real effect on your workout. Another option is blending the same vegetables into a preworkout shake.

Caffeine

 
Do I need to buy a supplement? No

How much benefit does it provide? A lot, if used properly.

Is it time dependent? Yes, very.

Caffeine is the world’s favorite psychostimulant. There are two faces to caffeine. Most people are very familiar with the first. It’s what they experience every morning as they brew their morning cups of coffee.

The chronic caffeine user only feels caffeine’s antisleep effects, but a new user will also experience a powerful stimulatory effect. You remember your first cup of coffee, right?

For a new user, the stimulated feeling comes with a very large increase in power output, as much as 10-20%. Unfortunately, the more tolerance you have to caffeine, the less effective it will be for you, especially in the weight room. To truly take advantage of caffeine’s effects on power output, very infrequent dosing is required.

Beta-alanine

 
Do I need to buy a supplement? Yes

How much benefit does it provide? Minimal

Is it time dependent? No

Beta-alanine is known to be a performance enhancer, but only for activities in the 60-240 second range. Beta-alanine will be most beneficial for advanced athletes, as it tends to improve physical endurance by about 3%. A new trainee most likely will not see enough of a benefit to take beta-alanine, but 3% for an advanced athlete can be very useful.

Preliminary research on beta-alanine shows that it may also increase muscle hypertrophy. It’s not a wonder-supplement, but it makes an excellent addition to a preworkout stack.

Putting everything together

Protocol 1: Throwing Everything in One Pot

The first option for creating a preworkout supplement is just combining your desired ingredients as efficiently and cheaply as possible, while keeping an eye on your workout and your wallet.

  • 1. Make a preworkout meal 60-90 minutes before a workout. Make sure it contains food high in nitrates, like beets or spinach. You can toast beets in the oven to make chips, or throw everything in the blender and drink it.
  • 2. Prepare a drink of carbohydrates to take with you to the gym. Start sipping on it 15-30 minutes before your workout and continue throughout, as long as it’s not interfering with your performance. This preworkout drink can also contain creatine and beta-alanine. Add protein if your preworkout meal didn’t have any.
  • 3. If you’re taking caffeine, take it 30-45 minutes before your workout, before you start on your carbohydrate drink. Remember, to get the most out of caffeine, take it only once a week.

Protocol 1 is essentially a meal, a drink to take with you to the gym, and maybe a coffee in between.

Protocol 2: If your stomach doesn’t like Protocol 1

Was taking a large dose of creatine and nitrates a bad idea? Luckily, neither creatine or beta-alanine are time dependent. If you’re experiencing some stomach troubles, try the following:

  • 1. Your preworkout meal should be solid. If you’d prefer a shake, make sure it consists primarily of nitrate rich food sources. Add a little bit of protein as well, since your sensitive stomach will not enjoy protein in the middle of a workout.
  • 2. Caffeine can be taken 30-45 minutes before the workout. Again, remember to dose it no more than once a week to continue experiencing its power enhancing benefits.
  • 3. Creatine and beta-alanine can be divided into two daily doses and taken with your two biggest meals. Most likely, this will be your postworkout meal and your last meal of the day.

*****

jon-erik kawamoto fitness writerIf you found this post helpful and want more information on supplements, you may be interested in the Supplement Goals Reference Guide. The team behind this rare resource (almost 800 pages of scientifically backed-up information) is having a 5000 copies sold sale (yes, they have sold 5000 copies!!). It’s filled with hyperlinks so you can zoom from one section to the next depending on what supplement you want to read up on.

I have not found any other resource quite like it. Anywhere. I highly recommend it.

Check it out HERE. It’s on sale!
 
 
 
 
 
photo credit: Noodles and Beef via photopin cc

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

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