All About Pre-Workout Supplements For Muscle Gain And Its Benefits



Published on: 25-Jul-2022


10 min read


Updated on : 18-Dec-2023






All About Pre-Workout Supplements For Muscle Gain And Its Benefits

All About Pre-Workout Supplements For Muscle Gain And Its Benefits

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Are you excited about getting healthier and more muscular while saying goodbye to those extra pounds? Are you curious if pre-workout supplements can be your fitness partners to boost muscle gain and weight loss? You are not the only one!

Recent data from India's Health Ministry shows more than 10 million people have started working out regularly. And guess what? Many of them are using pre-workout supplements to help in their long-lasting transformation.

Options in pre-workout supplements offer many varieties for separate needs. Even their demand has surged by 30% in the past year, and numerous products are claiming to be the best for your active fitness journey.

But to be aware of the science behind these supplements, which ones work best for you? All these are covered in this guide. So, read on to find the right pre-workout supplements, backed by science, to reach your fitness goals.

Are you ready to uncover the key to your fitness success? Let us begin!

Table Of Contents

  1. What Are Pre-Workout Supplements?

  2. 6 Best Pre-Workout Supplements For Muscle Gain

  3. Top 7 Pre-Workout Supplements Health Benefits

  4. Pre-Workout Nutritional Needs

  5. The Final Say

  6. FAQs

  7. References

What Are Pre-Workout Supplements?

Pre-workout supplements are tailored products that improve your focus and performance before you hit the gym or engage in physical activity by boosting your energy levels. Containing a mix of caffeine or coffee powder, amino acids, and essential vitamins, pre-workout supplements enhance your workout experience.

Before your exercise session, consuming a pre-workout supplement about 20-30 minutes earlier increases alertness and improves your body’s endurance. Available in various forms, these powders, capsules, or drinks make it easy to choose the one that suits your preferences.

Pre-workout supplements provide that extra edge you need to reach your fitness goals, whether it is resulting positively from a challenging workout, breaking personal records, or even simply for your daily exercise routine, 

6 Best Pre-Workout Supplements For Muscle Gain

Here are some of the best pre-workout supplements for muscle gain, along with recommended portion sizes for each:

1. Creatine Monohydrate For Muscle Building

Creatine monohydrate is a powerhouse when it comes to muscle gain. It helps increase strength and endurance, allowing you to push harder during your workouts. Opt for a turkey or chicken breast sandwich and a carbohydrate source for better creatine absorption. Additionally, fish like salmon is another excellent protein food and a source of creatine.

A standard guideline for creatine monohydrate is 5 grams per day mixed with water. This amount is effective in numerous studies, increasing muscle mass by around 1-2% (National Institutes of Health, 2019).

Also Read: 6 Easy Cardiovascular Exercises To Improve Your Endurance 

2. Beta-Alanine For Delayed Fatigue And Boost In Performance

Beta-alanine is known for its ability to increase muscular endurance. It buffers lactic acid, delaying muscle fatigue during high-intensity workouts. Try a salmon fillet to incorporate beta-alanine into your pre-workout meal naturally. Incorporate tofu or edamame into your diet for a vegetarian source of beta-alanine.

Recommended portion size is typically 3-6 grams, taken about 30 minutes before your workout. Research indicates that this dosage significantly improves exercise performance, with a 2.85% increase in exercise capacity (International Society of Sports Nutrition, 2017).

3. Caffeine For Replenish Energy And Focus

Caffeine is a well-known stimulant that can improve energy levels and mental focus during workouts, leading to more productive sessions. You can also enjoy a caffeinated tea like black or green tea. Alternatively, a square of dark chocolate provides a delightful caffeine kick.

According to the Indian Council of Medical Research, caffeine can improve exercise performance by up to 12%. Moderate portion size is usually 200-400 milligrams, which is roughly the amount found in one to two cups of coffee.

4. Branched-Chain Amino Acids (BCAAs) For Muscle Recovery

BCAAs, comprising leucine, isoleucine, and valine, support muscle protein synthesis and reduce muscle breakdown, aiding muscle recovery. Almonds make for a handy, natural BCAA-rich snack to complement your pre-workout routine. Incorporate eggs into your diet, as they also contain BCAAs.

According to the Journal of Nutrition and Metabolism, BCAAs can help increase muscle protein synthesis by 22%. A recommended portion size is 5-10 grams mixed with water.

5. Nitric Oxide Boosters For Enhancing Blood Flow

Nitric oxide boosters like L-arginine help increase muscle blood flow, delivering more oxygen and nutrients for improved performance.

The recommended portion size for nitric oxide boosters is 3-6 grams of L-arginine. Research indicates that L-arginine supplementation can lead to a 20% increase in nitric oxide production, enhancing blood flow (Nutrition & Metabolism, 2011).

6. L-Citrulline Malate For Improving Endurance

L-Citrulline is known for promoting blood flow and reducing muscle fatigue. Opt for a juicy cantaloupe as another delicious way to get your citrulline intake. Additionally, citrus fruits like oranges and grapefruits contain citrulline.

A scientific study by the Journal of Strength and Conditioning Research found that L-Citrulline supplementation led to a 23% increase in muscular endurance. A typical serving is around 6-8 grams.

Top 7 Pre-Workout Supplements Health Benefits

Let us now explore the health benefits of pre-workout supplements for your body’s specific conditions:

1. Increases Energy Levels

The substantial increase in energy these pre-workout supplements offer is a key advantage. Formulated with ingredients like caffeine and creatine, these supplements adaptably assist you in pushing through the most strenuous workouts.

2. Enhances Endurance

Pre-workout supplements are known for their ability to increase endurance. They help delay the onset of fatigue, allowing you to work out for longer periods and achieve your fitness goals more efficiently.

3. Improves Focus And Concentration

Many pre-workout supplements contain nootropics that sharpen your mental focus. This heightened and improved concentration can help you stay in the zone during your workouts, potentially leading to better results.

4. Better Muscle Pumps

Often containing ingredients like citrulline and nitric oxide boosters, pre-workout supplements improve blood flow while producing more significant muscle pumps. This enhances your performance by giving you that post-workout feeling of accomplishment.

Also Read: Do You Need Supplements Or Not? 

5. Faster Recovery

Some pre-workout supplements include ingredients that aid in post-exercise recovery. They can help reduce muscle soreness and inflammation, ensuring you're ready for your next workout sooner.6

6. Weight Loss And Fat Burning

Are you aware of pre workout supplements for weight loss? Indeed, certain pre-workout supplements contain thermogenic ingredients that boost metabolism and promote fat burning. This can be especially beneficial for those looking to shed excess pounds.

7. Gives Proper Hydration

Hydration is crucial for a successful workout. Some pre-workout supplements come with electrolytes to help maintain optimal fluid balance and prevent dehydration during intense exercise.

Pre-Workout Nutritional Needs

Note the given nutritional needs required from pre-workout supplements for reference:

Nutritional Need


Food Sources


Provide energy for the workout

Whole grains, fruits, vegetables, and oats


Aids in muscle repair and growth

Lean meats, dairy, tofu, beans, and eggs


Prevents dehydration and fatigue

Water, sports drinks, and hydrating foods

Caffeine (optional)

Boosts alertness and endurance

Coffee, tea, or caffeine-containing supplements

Branched-Chain Amino Acids (BCAAs)

Supports muscle recovery

Dairy, poultry, fish, and BCAA supplements

The Final Say

Concluding exploration of a variety of healthy pre-workout supplements, are you ready to take control of your fitness journey? With India witnessing a surge in fitness enthusiasm and an impressive 35% increase in the utilisation of pre-workout supplements, it is clear that people are striving for healthier, stronger bodies.

But how can you harness the potential of these scientifically-supported supplements to reach your muscle gain and weight loss goals effectively? The answer lies in making well-informed choices, selecting supplements that suit your specific needs, and maintaining a dedicated balance between exercise and nutrition.

So, are you ready to walk on this path to a healthier, fitter you? Armed with the right knowledge and determination, your fitness success is near.


1. What are the most effective pre-workout supplements for achieving both muscle gain and weight loss?

The best pre-workout supplements usually contain high-quality protein, essential amino acids, and a moderate amount of caffeine for your muscle gain and weight loss goals. These ingredients boost energy and enhance focus while promoting your muscle recovery with fat loss.

2. Is it possible to find strong pre-workout supplements that provide a significant energy boost without caffeine?

Absolutely, strong pre-workout supplements can offer a substantial energy boost even without caffeine. Look for products with natural energy enhancers like citrulline, beta-alanine, and BCAAs to fuel your workouts effectively.

3. I am sensitive to caffeine. Are there pre-workout supplements without caffeine that can still enhance my workouts?

Yes, there are pre-workout supplements tailored for caffeine-sensitive individuals. These supplements often replace caffeine with alternative stimulants like L-tyrosine, ginseng, or Rhodiola rosea to boost energy and focus without the jitters.

4. What should you look for in caffeine pre workout supplements to maximise their effectiveness?

In caffeine-based pre-workout supplements, you will want to ensure they contain an appropriate amount of caffeine (usually 150-200mg) alongside supporting ingredients like BCAAs, creatine, and nitric oxide boosters. This combination can help elevate your performance and support both muscle gain and weight loss.

5. How can you determine which pre-workout supplements are the best fit for your fitness goals regarding muscle gain and weight loss?

Selecting the right pre-workout supplements for your specific goals requires considering your individual preferences and consulting with a fitness expert or nutritionist. They can provide personalised guidance to help you choose supplements that effectively support your fitness objectives.


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