Pre workout powders are one of the hottest selling supplements on the market today. Pre workout supplements are a concoction of ingredients designed to provide energy, improve endurance, and induce blood flow for muscle pumps.
Pre workouts are used by men and women, and are not limited to any particular training style. However, some people may want the benefit of a pre workout but not from a pre workout itself for a variety of reasons.
Firstly, supplements are unregulated, so they may not trust that the manufacturers are putting the proper ingredients in the product. On numerous occasions, supplement companies have been caught not meeting label claims.
There are third party organizations like the NSF that will check batches of products for companies, but consumers may not be aware of this.
Some people may have an adverse reaction to an ingredient commonly found in pre workout supplements. It could be an artificial sweetener, artificial color, or ingredient like beta alanine which causes paresthesia.
Finally, some people just may not like the taste. Pre workout supplements come in tons of different flavors, but despite this they still have a notable aftertaste. This is evident in people who don’t normally take supplements. Seasoned consumers are used to it and don’t even notice it anymore.
With the supplement market so saturated with pre workouts, people may wonder if there is anything they can use instead.
Regardless of the reason, there are a number of healthy alternatives to pre workout supplements. They still provide some of the same ergogenic benefits normally found in these products. Some would consider these natural pre workouts.
Coffee
The low hanging fruit for pre workout alternatives is coffee. Coffee is one of the most popular drinks in the world. Some would say it’s part of our culture. You probably couldn’t drive more than a mile in a suburban area without passing by a Starbucks or Dunkin.
While many look at coffee as a necessity to get through the work day, it does provide performance enhancing benefits for workouts. Caffeine, the main ingredient in coffee, has been shown to improve both physical and mental performance.
The way coffee is made will determine the level of caffeine. Dark roast coffee contains less caffeine than medium or light. Obviously, the sheer volume of coffee also determines the level of caffeine. A large 24 oz. container will contain more than an 8 oz. cup. Pound for pound, companies like Starbucks and Rook tend to make their coffee stronger as well.
Coffee isn’t just about the caffeine; it contains minerals and antioxidants as well. People who want this benefit without caffeine can opt for decaf.
Coffee is also easily customizable to your needs. Some people want the bare minimum and have it black before a workout. Others want additional calories in the form of sugar, cream, or healthier options like coconut and MCT oil.
Coffee is a cost effective alternative if you make it yourself. Whether using grounds or pods, a cup of coffee made at home can cost less than $1.
Green Tea
Green tea contains far less caffeine than coffee, only about 45mg per cup, but the catechins found in green tea provide a unique benefit. Green tea catechins, or polyphenols, are molecules that are linked to numerous health benefits.
EGCG is the most potent and well-known green tea catechin. It is sometimes extracted and added to supplements, but is found in its natural form as part of the tea leaves.
From a fitness perspective, green tea has been shown to potentially reduce body fat and increase blood flow. It’s also been shown to reduce muscle soreness and increase oxygen uptake. Oxygen uptake is the ability for the body to use oxygen for exercise.
Many of the positive effects from green tea, particularly the ones related to general health, require long term consumption. Other teas, like black tea, provide unique benefits as well since they contain different polyphenols in different amounts.
Energy Drinks
While energy drinks stray further from the “natural” label, they are still a viable alternative to pre workout formulas. Typically, energy drinks provide just caffeine and B vitamins, but formulations are becoming more comprehensive.
For more on the specifics of how energy drinks work, check out this article.
Ghost has an energy drink that contains Carnitine, Alpha-GPC, and Astralagus. Carnitine improves fat oxidation and anaerobic exercise performance. Alpha-GPC is a nootropic used for cognitive function and mental focus. Astralagus is an herb that has anti-inflammatory properties.
A recent study even showed that Alpha-GPC improved power output. This was noteworthy because the study was performed with trained individuals. Many studies are done in untrained individuals because there is a virtual guarantee of an increase in performance (due to adaptations to exercise itself, not because of a specific supplement).
As a result, any study performed in trained individuals usually holds more merit.
Energy drinks come in calorie containing and calorie free options. They are typically carbonated, but there are a growing number of non-carbonated options as well.
As more supplement companies get into the energy drink market, the formulations will improve. Popular brands like Cellucor are coming out with C4 energy drinks. Competition is a good thing in most markets; this should only improve the standard.
Caffeine/Energy Pills
Energy pills are the most convenient option, as they are consumed in mere seconds. They can be taken anywhere, and even left in your car or pocket with no real issue (provided the temperature isn’t too extreme).
Most energy pills are classified as fat burning supplements. The base of these pills will be some sort of stimulant like caffeine or yohimbine. In addition they will contain ingredients geared toward increasing metabolism, appetite suppression, or thermogenesis.
If you’re looking for a pre workout alternative in conjunction with a fat loss program, fat burning pills are a great option. If you’re looking to bulk up, you’re better off with some of the other options listed.
Performix offers a fat burner with different stimulant sources that aren’t part of a proprietary blend, so you know exactly how much you are getting. For safety purposes, you want an energy pill that distinctly lists the amount of caffeine, even if the other ingredients are part of a blend.
Fruit Juices
Some would argue that nutrients are best consumed in their natural state, in the form of a food or beverage. Most people immediately think of sugary drinks when they hear the word juice. This is a fair observation, as most commercial fruit juices don’t provide much of a benefit.
However, with a little creativity, you can come up with a nutrient dense concoction that serves as a healthy pre workout drink. Most supermarkets contain a natural/organic section where you can find the good stuff. Some health food stores even offer cold pressed juices made fresh onsite.
The real juices usually come in a glass container and are more expensive than the juice from concentrate you typically see.
Fresh juices can come from any fruit or plant, from blueberries to cucumbers. Different fruits provide different nutrients, so variety is key. There are countless combinations you could come up with. You could also blend fresh fruits and vegetables as well to make a smoothie.
Smoothies made from fruits, vegetables, and juices are a great option for anyone who wants a healthy, natural pre workout without caffeine as well.