What is predtren and how to take it correctly

What is a pre-workout?

A pre-workout supplement is a special type of sports nutrition designed to boost energy levels, physical endurance, mental focus, and the body’s ability to adapt to physical stress during workouts. It is essentially a highly concentrated energy supplement containing amino acids, vitamins, minerals, and nervous system stimulants.

The main purpose of this energy supplement is to give you energy and strength before your workout. Taking pre-workout supplements boosts motivation and allows you to train harder, longer, and achieve better results.

Pre-workout supplements are practically the only type of sports supplement whose effects are immediately noticeable—you don’t need to take them over a period of time to see any results after a few weeks. Here, the desired effect kicks in just 15–20 minutes after consumption and lasts 1–2 hours, depending on the athlete’s individual characteristics.

Why do you need pre-workout supplements?

If you’re looking to build muscle mass, lose excess weight, achieve an attractive physique, or improve your endurance, you’ll need to make regular trips to the gym and engage in long, intense workouts. Pre-workout supplements are designed specifically to boost endurance and provide extra energy before your workouts.

Using pre-workout supplements serves several key purposes:

• increases performance and overall vitality;
• helps boost motivation for long workouts;
• enhances workout productivity and effectiveness;
• accelerates muscle mass gain;
• provides the body with essential vitamins, minerals, and trace elements;
• improves cerebral blood flow and enhances concentration;
• reduces recovery time after intense physical exertion;
• serves as a preventative measure against overexertion.

Pre-workout supplements help boost energy and endurance, accelerate muscle growth, and increase strength.

Key Ingredients in Pre-Workout Supplements

Every pre-workout supplement is based on a certain number of key ingredients (usually about five, but there may be more) and supplementary ingredients (vitamins, minerals), which help the body absorb the key ingredients more effectively and provide a more powerful effect from using the pre-workout.

Caffeine

The most common and potent of all known stimulants. The effects of caffeine on the body are well-studied, so you shouldn’t expect any surprises from it.

Pure caffeine in tablet form is equivalent to 3–4 cups of regular coffee.

As a component of pre-workout supplements, caffeine stimulates the central nervous system and accelerates metabolism. It boosts overall performance, increases endurance, enhances concentration, and provides energy and alertness. Caffeine helps improve the effectiveness of the entire training process to achieve the desired results.

It is recommended to take caffeine before a workout to improve concentration and overall performance, but it’s best to avoid caffeine in the evening, especially before bed.

Key properties of caffeine:

• stimulation of the central nervous system;
• increased endurance;
• enhanced concentration;
• accelerated metabolism;
• improved overall performance.

Beta-alanine

An important amino acid that serves two functions: it supports high levels of physical activity and increases muscular endurance. Beta-alanine plays a fundamental role in the synthesis of carnosine—another amino acid that promotes the removal of lactic acid and, consequently, stabilizes muscle pH levels during intense physical exertion, increases muscle endurance, and reduces fatigue. This helps athletes perform more exercises and sets without premature oxidation of muscle fibers.

Beta-alanine is popular in supplements for CrossFit, running, and high-intensity sports such as bodybuilding, powerlifting, and weightlifting.

Beta-alanine has a cumulative effect and is absorbed very quickly, making it extremely useful and effective as a component of pre-workout formulas.

Beta-alanine is safe when taken at the recommended dosage. Side effects such as skin tingling or stomach discomfort are quite rare and may occur as a result of long-term use or exceeding the daily limit.

A well-known side effect of this supplement is beta-alanine-induced skin tingling (paresthesia), which occurs 15–20 minutes after ingestion as a result of beta-alanine interacting with nerve endings, causing them to discharge. 

People with kidney and/or liver disease, chronic conditions, or those taking certain medications should exercise particular caution when using beta-alanine. Be sure to consult a medical specialist before taking supplements containing beta-alanine.

Key benefits of beta-alanine:

• increased muscle endurance;
• improved overall athletic performance;
• increased energy levels and training intensity;
• reduces the sensation of muscle fatigue;
• improves recovery after physical exertion.

Creatine

One of the most popular supplements in sports nutrition.

Creatine is a nitrogen-containing carboxylic acid that helps regenerate ATP (adenosine triphosphate), which causes muscle fibers to contract and serves as the primary source of energy for muscles. Our overall performance depends on the rate and amount of ATP regeneration; for athletes, it can extend workout duration and create the most favorable conditions for building muscle mass.

Creatine has the ability to retain water in the muscles, which helps with faster recovery after workouts. Creatine is particularly beneficial for intense training—it allows powerlifters and bodybuilders to take their workouts to the next level by increasing strength endurance, accelerating recovery, and creating optimal conditions for muscle growth. Creatine has a cumulative effect, and maximum results can be seen one to two weeks after starting supplementation. Its popularity and proven effectiveness make it suitable for both beginners and experienced athletes.

Key properties of creatine:

• increased muscle mass and volume;
• increased strength and endurance during workouts;
• improved muscle growth;
• faster recovery after workouts;
• reduced risk of injury.

Arginine

This semi-essential amino acid is important for protein synthesis in the body. It participates in the production of nitric oxide, which is responsible for blood vessel function: it improves blood circulation, dilates blood vessel walls, and delivers nutrients throughout the body via the bloodstream. Amino acid supplementation improves performance and endurance and also contributes to the “pump” effect.

Arginine helps eliminate ammonia and toxic substances from the body. Consuming it increases focus during workouts and improves protein absorption to speed up recovery after exercise. Arginine boosts strength and endurance, increases muscle mass, and improves overall physical performance. In addition, arginine supports the immune system, improves metabolism, stimulates growth hormone synthesis, and enhances erectile function in men.

People suffering from low blood pressure or who are sensitive to changes in blood pressure should exercise caution when taking arginine. By dilating blood vessels, arginine lowers blood pressure, which may negatively affect how you feel during a workout.

Key properties of arginine:

• vasodilation and improved blood flow;
• “Pump” effect for muscles;
• increased strength and endurance;
• faster post-workout recovery;
• improved protein synthesis and absorption;
• enhanced concentration;
• lowered blood pressure.

BCAAs (branched-chain amino acids)

Branched-chain amino acids (BCAA) are a group of three essential amino acids: leucine, isoleucine, and valine. Our bodies cannot produce them, so they must be obtained from food and special dietary supplements.

BCAAs serve as building blocks for muscles and ensure sufficient energy levels during workouts. They boost performance, reduce fatigue during workouts, accelerate muscle growth, burn fat, and regulate blood sugar levels.

How a pre-workout works

The main purpose of a pre-workout supplement is to stimulate the central nervous system for better motivation and increased focus during your workout. It acts as a sort of “quick fix” when you’re tired or unmotivated but have a workout ahead of you and need to be in top form.

Pre-workout complexes also help you recover faster between sets, extend your workout duration, maintain momentum, prevent injuries, and improve strength metrics and overall results.

Increased Energy and Endurance

The active stimulant supplements in these formulas—caffeine, green tea extract, taurine, and geranium extract—act on the central nervous system, providing a feeling of alertness and increasing endurance, which helps maintain high training intensity. Caffeine, together with taurine, boosts tissue metabolism and blood flow, significantly increasing endurance during strength exercises.

Geranium extract, which contains geraniol, has an extremely powerful stimulating effect—it increases concentration, improves cognitive function and physical performance, relieves muscle fatigue, and allows you to extend the duration of strength training sessions at maximum intensity.

Improved Concentration

Stimulants increase adrenaline levels in the blood, positively affecting brain activity and muscle tissue metabolism. Pre-workout supplements help improve focus during exercise, boost performance, and increase motivation for long workouts, allowing you to achieve better results in the same amount of time.

Increased Muscle Strength and Mass

Pre-workout supplements boost the body’s energy potential by enhancing the production of adenosine triphosphate (ATP)—the key energy source for muscle contractions. This has a positive effect on workout duration, especially during high-intensity workouts, allowing you to build muscle in a shorter amount of time.

Improved blood circulation and oxygenation of muscles

Pre-workout supplements can improve blood circulation and accelerate metabolism. Nitric oxide, which dilates blood vessels, carries oxygen and nutrients to muscle tissue along with the blood. Blood rushes to the muscles, creating a sensation of “fullness” from within—this is the “pump” effect. Pre-workout supplements that produce such a pronounced effect are usually called NO donors or nitric oxide boosters. In terms of their composition, they do not differ significantly from other pre-workout supplements, but they typically contain much higher amounts of arginine, citrulline, and beta-alanine. It is precisely this combination of ingredients that enhances the sensation of blood flowing into the muscles.

Benefits of Pre-Workout Supplements

Among the undeniable benefits of pre-workout supplements are their ability to energize the body, boost motivation, and extend the duration of intense muscle work without causing fatigue.

Increased Training Effectiveness

Pre-workout supplements are designed to boost concentration and motivation, and consequently, the effectiveness of your workout. If you focus as much as possible on performing a specific task, you can achieve noticeable results faster in less time.

The active ingredients in pre-workout supplements help boost motivation, strength, and endurance; consequently, training effectiveness increases, and results are achieved faster.

Reduced Fatigue and Rapid Recovery

Most athletes are familiar with the problem of accumulated fatigue and a decline in motivation to train. A lack of energy after workouts and difficulties with recovery are also commonly observed among beginners. Pre-workout supplements are specifically designed to address these issues: maintaining energy levels, reducing fatigue, and promoting rapid recovery.

To recover from intense physical exertion, the body needs protein. Arginine in pre-workout supplements helps produce nitric oxide, which dilates blood vessels and promotes the delivery of oxygen and nutrients to the muscles.

Amino acids improve protein absorption, which speeds up recovery after exercise.

Improved Physical Fitness and Performance

The stimulating ingredients in pre-workout supplements lower the pain threshold, allowing you to train at high intensity without reducing the workload. They extend workout duration without slowing your pace and help you achieve top results faster.

Intense muscle activity stimulates the release of fatty acids and their use as an energy source—this burns excess fat and has a positive effect on physical fitness.

Possible Side Effects

Pre-workout supplements are intended for use by individuals 18 years of age or older. Beginners are advised to start with half the daily dose, as the effects of these supplements’ ingredients on the body are difficult to predict.

Pre-workout supplements are not intended for daily use, and they are certainly not a substitute for meals. Overdosing, taking them on an empty stomach, or using pre-workout supplements for too long without a break can cause side effects, the most common of which include:

• tremors, spasms, or muscle twitching;
• abdominal discomfort or even pain, nausea, and sometimes vomiting;
• feelings of anxiety and nervousness;
• dry mouth;
• increased blood pressure;
• rapid heartbeat (tachycardia);
• dizziness;
• excessive sweating;
• sleep disturbances or complete inability to sleep;
• itching or severe tingling in the ears, lower limbs, and upper limbs.

If you experience any of these symptoms, you must stop taking the supplement and consult a specialist.

In addition, there are contraindications to using this supplement for people with certain health conditions.

The supplement contains active stimulant ingredients that raise blood pressure and increase heart rate, as well as disrupt the body’s water-salt balance, therefore, it is prohibited for people with heart defects, arrhythmia, cardiovascular diseases, kidney diseases, thyroid disorders, as well as for pregnant women, breastfeeding women, individuals with increased sensitivity to stimulants, central nervous system disorders, and sleep disorders.

People with a sensitive gastrointestinal tract may experience stomach upset or heartburn after taking these supplements. In this case, reduce the dose and be sure to eat a light meal 1–1.5 hours before taking the pre-workout supplement.

Effects on Sleep and the Nervous System

The stimulants in pre-workout formulas affect the central nervous system, causing a surge of energy and motivation. Stimulants increase physical endurance, reduce feelings of fatigue and pain sensitivity, which helps maintain training intensity and achieve high performance.

Popular stimulants found in pre-workout supplements include caffeine, tannin, guarana, synephrine, yohimbine, geranium extract, taurine, and ephedrine. These stimulants increase adrenaline levels in the blood, stimulate brain activity, and enhance cognitive function and overall performance.

If used according to the instructions and without exceeding the daily recommended dose, a pre-workout supplement poses no health risk. At the same time, constant stimulation of the nervous system without allowing for rest and recovery is dangerous. Abusing pre-workout supplements exhausts the cardiovascular and nervous systems, which simply cannot keep up with the demand for recovery, leading to irritability, apathy, overexcitement, nervous disorders, and sleep disturbances. And the body has already become accustomed to constant additional stimulation; training without it feels boring and less effective. You may be tempted to increase the dosage to get a boost of strength and energy. Don’t do this—just let your nervous system rest, recover, and function normally without overexertion.

Interactions with Other Supplements and Medications

Do not take pre-workout supplements at the same time as any other CNS stimulants or products containing stimulants and caffeine.

Under no circumstances should you take pre-workouts with alcohol or medications. If you are undergoing medical treatment or regularly taking essential medications, be sure to consult your doctor. In such cases, you may need to avoid using pre-workout supplements.

Pre-workout supplements should not be used by people with central nervous system disorders or mental health issues—strong stimulants can cause serious health problems.

How to Choose a Pre-Workout Supplement?

When choosing a pre-workout supplement for the first time, determine why you need it and what your goal is. Any sports supplement will be beneficial if it is selected with your goals and individual characteristics in mind, does not harm your health, and is compatible with your other sports nutrition.

Pre-workout supplements can be broadly divided into two main groups: energy boosters and NO formulas (nitric oxide boosters).

Energy boosters primarily contain central nervous system (CNS) stimulants that provide a pronounced effect over a short period of time: all forms of caffeine, ephedra extract, synephrine, geranium extract, etc. Of course, these products also contain ingredients that dilate blood vessels, improve blood circulation, and have a toning effect, but the emphasis is on the stimulants.

Nitric oxide, produced with the active participation of arginine, beta-alanine, and citrulline, has the property of dilating blood vessels, lowering blood pressure, and increasing blood flow to the muscles. This creates the “pump” effect—a sensation of muscle fullness and an increase in muscle volume. This type of pre-workout also contains energy boosters, but in smaller quantities.

Carefully review the ingredients of pre-workout formulas from different manufacturers to find the one that works best for you. Pay attention to the amount of stimulants—it could be a single ingredient or a combination of several, in which case their effect will be stronger. If your body reacts poorly to certain types of stimulants, look for pre-workout supplements without them or with minimal amounts. 

Pre-workout supplements can be divided into mild and aggressive types. The former are suitable for beginner athletes and simply active people who go to the gym. Mild pre-workout supplements contain guarana, caffeine, and yohimbine, which have a mild and gentle effect—this is an excellent option for the initial stage.

Intense pre-workout supplements, which contain stronger stimulants, are intended for experienced professional athletes.

The most potent pre-workout formula will also contain vitamins and minerals that regulate metabolism, accelerate muscle tissue regeneration, shorten recovery time after workouts, and provide the body with all the necessary nutrients. Enzymes and coenzymes are essential for improving the absorption of key active ingredients; carbohydrates are needed to supply muscles with energy and raise insulin levels; and peptides and acids are necessary for activating metabolism.

There are pre-workout formulas designed for both men and women. While men focus on building muscle mass and improving physical performance, women prioritize fat burning over strength gains.

A pre-workout supplement for women should include ingredients that stimulate the central nervous system to a lesser extent and have fat-burning properties. Additionally, supplements for women should be gentler on the digestive system, not disrupt the menstrual cycle, and not contain ingredients that affect hormonal balance.

How to take a pre-workout?

Pre-workout supplements, like any other supplements, should be taken with your individual needs and your doctor’s recommendations in mind. If you’ve already chosen a brand, carefully review the product’s ingredients and read the instructions on the packaging.

How to take a pre-workout supplement depends on its form—it can be a powder, capsules, tablets, ampoules, or liquid solutions. The most popular pre-workout supplements come in powder form. Simply dissolve one serving of the mixture in 200–400 ml of cold water, and your energy drink is ready. Drink it immediately after preparation. Liquid solutions in sachets or packets are ready to drink. Pre-workout supplements in capsules or tablets should be taken with cold water.

The REVUP pre-workout supplement in powder form is simple and convenient to use. Mix 1 scoop (15 g) of powder with 350–400 ml of water and stir well.

The formula contains amino acids and natural stimulants that help increase physical endurance, concentration, and energy levels; reduce fatigue and soreness after workouts; and improve adaptation to physical exertion. Its amino acid profile influences concentration and supports mental focus during workouts. Natural stimulants, such as caffeine and yohimbine extract, boost alertness and physical endurance, stimulate blood circulation, and improve vascular tone. Other plant-based ingredients, such as Rhodiola rosea, can help reduce fatigue and stress during workouts, while Schisandra is known for its antioxidant properties, which support overall health and boost the body’s endurance.

Contraindications for use of the complex: individual sensitivity to the ingredients, pregnancy and lactation, children under 14 years of age.

The OVERPUMP pre-workout complex is a source of bioactive compounds designed to enhance the pump effect, maintain peak performance, and promote rapid recovery after workouts. It helps increase strength, endurance, improve blood circulation, and accelerate muscle growth. 

Its amino acid profile and ginkgo biloba enhance concentration and maintain mental focus during workouts, while the OVERPUMP complex increases nitric oxide levels, which promotes blood circulation and energizes the muscles. Natural stimulants, such as guarana and ginseng extracts, boost alertness and physical endurance, stimulate blood circulation, and improve vascular tone. Other ingredients, such as B vitamins, support nervous system function and brain activity; taurine provides energy and reduces feelings of stress, and green tea extract has antioxidant properties and may help reduce fatigue.

Contraindications for use of the complex: individual sensitivity to the ingredients, pregnancy and lactation, children under 14 years of age.

When to Take

The basic guidelines state that pre-workout supplements should be taken 15–30 minutes before your workout and at least 6 hours before bedtime. Remember that you’re consuming a potent energy booster that affects the central nervous system, so taking pre-workout supplements in the evening isn’t the best idea.

Combining with Other Supplements

There are no supplements in sports nutrition that are fundamentally incompatible; just read the ingredients list on the package to determine which one will best suit your goals.

Do not combine pre-workout supplements with fat burners—this makes no sense in terms of increasing workout effectiveness, but merely places an additional strain on your body. Both pre-workout supplements and fat burners contain stimulants to speed up metabolism, forcing the body to burn more calories by breaking down its own fat stores. The ingredients in fat burners are partly similar to those in pre-workout supplements; they can also be taken before a workout for energy and endurance. Therefore, if you take a pre-workout and a fat burner at the same time, you’re simply putting double the strain on your body. This offers no benefits—only harm. It’s better to take these supplements separately, depending on the goal you want to achieve. If your goal is to increase strength, you can take a pre-workout; if you’re in a weight-loss phase, take a fat burner.

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