Buzz
Exercising is no easy task—that's what makes it worthwhile. So, if you're gearing up for your workout and wondering how am I going to make it through this?, you might be in search of something to give you an extra boost. If you're lifting in the morning, a preworkout loaded with caffeine might be just what you need. But what if it's evening, and you’re worried about disturbing your sleep a few hours later?
This is exactly why 'stim-free' preworkout supplements exist. You mix it with water to create a drink that's supposed to energize you—without caffeine—making it ideal for evening workouts. However, by taking caffeine out of the equation, you're left without the most potent ingredient and still expecting it to provide that same mental or physical uplift. This is where a dose of reality is needed.
What is the actual effect of preworkout supplements?
This might surprise some of you younger folks, but back in the day, there was no such thing as preworkout. Sure, you might eat or drink something before hitting the gym, but the concept of preworkout powder was created by supplement companies about 15 years ago, who began aggressively marketing it to caffeine-crazed young people.
What’s inside? Here’s a basic breakdown. The key active ingredient is caffeine. Caffeine really works to wake you up, give you a slight performance boost, and improve your focus. This is why it’s so popular with athletes and office workers alike. A preworkout with caffeine will have a similar effect to drinking a large cup of coffee on your way to the gym.
Take caffeine out of a preworkout, and you’re left with very little. That’s not to say there’s nothing in stimulant-free preworkouts. They often include citrulline, which can improve blood flow and provide a slight boost in performance. Another common ingredient is beta-alanine, which may help with endurance and can cause your skin to tingle or itch. The mix might also contain vitamins, amino acids, plant extracts, and other ingredients that don’t offer significant, proven short-term benefits for athletic performance. In other words: You’ll be just fine without it.
What do you truly need before a workout?
I’m writing about stim-free preworkouts not because they’re amazing or terrible (they’re just fine). It’s because I keep seeing people on forums like Reddit asking for help in choosing 'the best stim-free preworkout,' or wondering what kind of preworkout to take for an evening workout, as though this is some crucial decision that could make or break their gains. My friends, you don’t need any of it.
Drinking (or, sigh, dry-scooping) preworkout has become a ritual for many gym-goers. It’s part of the routine, just like tying your shoes or blasting your hype playlist. But the ingredients in the preworkout aren’t doing much for you. If you’re wondering if beta-alanine or citrulline would benefit you, feel free to research those ingredients and pick a product that includes them. More often, though, the real question people are asking is, 'How can I get in the zone for the gym when I’m already feeling a bit tired?'
A snack is an incredible performance booster.
This is where I encourage you to think about the humble carb. During strenuous exercise, carbs are a vital energy source for our muscles. This includes both blood glucose and the stored carbs in our muscles, known as glycogen.
If you haven’t eaten in a few hours, your blood sugar will be lower, and your muscles may not have much glycogen left. If you’re heading to the gym after work and plan to eat dinner afterward, you’ll be surprised by how much better you feel if you snack a little beforehand.
Here are some ideas for the best pre-workout (before-the-workout) breakfasts, which work just as well in the evening. A banana or a granola bar are classic choices, but really, anything with carbs will do. Carbohydrates—whether sugars or starches—have long been recognized as essential for sports performance, especially in endurance sports like running and cycling.
There is growing evidence suggesting that consuming carbs before a workout can enhance gym performance for lifters, especially during longer sessions or if you haven't eaten in a few hours. This concept isn't new to lifters: the classic image of a powerlifter often includes carrying a gym bag packed with candy, and that's the reason why. Looking for a true performance boost? You can get Sour Patch Kids by the pound.
