Seeking to optimize your pre-workout routine?
Many fitness experts emphasize the importance of proper preparation to prime yourself for an effective gym session.
A successful and productive workout often hinges on three key components: mindset, supplements, and warm-ups.
In this post, we’ll explore a scientifically-backed pre-workout regimen, including specific supplement recommendations and warm-up protocols designed to enhance your exercise performance.
Top Picks
Electrolytes: Sports Research Hydrate
Creatine: Sports Research
L-Tyrosine: Thorne
Alpha-GPC: NOW Supplements
Rhodiola Rosea: Double Wood
Caffeine: Yerba Mate
Pre-Workout Supplements
Many fitness enthusiasts incorporate both strength training and cardio into their regular gym routines.
While supplementation can offer benefits, the most effective pre-workout routines are often developed through a combination of personal experimentation and evidence from scientific literature.
Some experts caution against the use of pre-workout drinks or stimulants, as these may potentially deplete dopamine levels.
Let’s explore a science-backed approach to pre-workout nutrition and supplementation.
L-Tyrosine
L-Tyrosine is an amino acid that can increase dopamine transmission in the brain and body, which can enhance concentration and focus.
L-Tyrosine can lead to fairly substantial increases in dopamine within about 15 to 45 minutes, lasting for about 30 minutes to two hours.
- Supports production of dopamine
- Trusted by 100+ pro teams
- GMP and NSF certified
This can make you feel more motivated, alert, and able to lean into your workout.
Many opt for L-Tyrosine in capsule form, typically taking 500 milligrams before a workout or a bout of concentrated mental work.
People vary in their sensitivity to supplementing L-Tyrosine. Some can take up to two grams, while others can barely take a hundred milligrams.
This is usually done early in the day, certainly not after 2 or 3 PM, to avoid disrupting sleep.
Its common to take L-Tyrosine about four days per week.
Creatine
Creatine, specifically creatine monohydrate, is a supplement that is potentially beneficial for muscle development and brain function, particularly in the prefrontal cortex, which is involved in concentration and focus.
Most typically ingest five grams daily, mixed with water or an electrolyte drink.
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As for pre-workout, the timing of creatine intake is generally irrelevant, according to Dr. Andy Galpin.
It can be taken at any time of the day, including pre-workout.
The dosage can vary based on physical size, with a standard dosage being around 5 grams per day.
Related: Best Supplements for Brain Fog
Alpha-GPC
Alpha-GPC, or alpha glyceryl phosphorylcholine, is a compound that supports the release of a neuromodulator called acetylcholine.
Most users take 300 milligrams of Alpha-GPC to help tighten their focus.
- Promotes cognitive function
- Bioavailable source of choline
- GMP Quality Assured
However, it’s important to note that individual responses can vary.
Some people may find even the slightest bit of Alpha-GPC uncomfortable or not compatible with the kind of work they want to do.
In terms of pre-workout, combining Alpha-GPC with caffeine, such as in a cup of coffee or yerba mate, can enhance workouts.
Related: Developing A Winning Mindset for Success
Rhodiola Rosea
Rhodiola Rosea is an adaptogen that’s still being researched, but early studies suggest it may have several benefits for workouts.
It can benefit the quality of workouts but it may not be for everyone.
- Supports mood and physical energy levels
- 3x salidrosides (active ingredient) vs. others
- 3rd party tested in the US
According to Dr. Layne Norton:
- Rhodiola Rosea may reduce physical fatigue, potentially enhancing your workout performance.
- It may also reduce the perception of fatigue, helping you push through tough workouts.
- There’s evidence that it may enhance memory and cognition, which could benefit complex physical activities.
One study found that Rhodiola Rosea may enhance explosive resistance training.
Another clinical trial saw limited adverse effects and interaction with other drugs while citing evidence of a reduction in fatigue and potentially supporting mood.
Related: Bryan Johnson Workout: Complete Guide [2024]
Caffeine
One popular method is ti consume caffeine shortly before (15 minutes) his weight-lifting workouts.
I like to get caffeine intake from yerba mate but also regularly drink an espresso.
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Caffeine can be beneficial to your dopamine system, making it more accessible to your brain and body during exercise.
It’s important to time the release of dopamine while you are working out so that you form a positive association with exercise.
However, too much caffeine can impact your body temperature regulation, limiting the amount of exercise you can complete in a session.
| Body Weight (lbs) | Recommended Caffeine Intake (mg) |
|---|---|
| 100 | 45 – 135 mg |
| 125 | 57 – 171 mg |
| 150 | 68 – 204 mg |
| 175 | 79 – 237 mg |
| 200 | 91 – 273 mg |
| 225 | 102 – 306 mg |
| 250 | 113 – 339 mg |
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Hydration
Dr. Andy Galpin recommends pre-hydrating prior to your workout.
You should aim for about half your body weight (in lbs) in ounces.
For example, if you weigh 150 lbs, you should try to drink 75 ounces of water – no small task!
Additionally, its often suggested to supplement water intake with electrolyte powder to ensure you consume an appropriate amount of sodium, potassium, and magnesium.
- Flavored with coconut water (no sugar)
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Preworkout Warm Up
Breathwork
Breathwork can be a powerful tool to prepare your body and mind for a workout.
The specific pattern of breathwork might not be as important as experiencing transitions between states based on deliberate breathwork.
Related: Joe Rogan Jaw Exercise: Recommendation & Rationale
This could involve varying the speeds and depths of inhales, exhales, and holds.
One practice you might explore is Wim Hof’s method.
This involves a pattern of breathing that can help you enter states of alertness but calm for the 10 or 20 minutes that follow that breathing.
Breathwork isn’t one size fits all.
Another option is box breathing, as discussed by Dr. Jack Feldman on the podcast.
It’s a simple practice that can be done for short periods, between five and 20 minutes, and can have a significant impact on your brain state.
The most powerful form of breathing is the one that takes into account the fundamental mechanisms that increase heart rate, decrease heart rate, and how carbon dioxide and oxygen relate to the bloodstream and the brain.
Once you better understand these components, you can create your own breathwork practices that best serve you.
Related: Somatic Breathwork (Explained)
Stretching
Prior to working out, dynamic stretching is highly recommended.
This type of stretching is not about increasing the potential length of the muscle but more about preparing the muscle for performance and exploring the ends of its range of motion in a dynamic way.
Some examples of dynamic stretches include leg swings, butt kicks, walking lunges, toe touches, and lunging with rotations of the upper body.
Related: Best Tib Bars To Bulletproof Your Legs
These drills are both excitatory for the nervous system and helpful for warming up the body due to increased blood flow.
They also help you feel more alert and ready for your workout.
Related: Sauna Stretches Guide
Cold Exposure
Jocko Willink discussed the benefits of an ice bath or cold plunge five minutes prior to working out.
Craig Heller’s lab works on performance optimization with athletes at Stanford, particularly the football and cross-country teams, and he will use cold exposure before training because of the huge long-lasting increase in dopamine and adrenaline.
Related: Sauna Cold Plunge Routine
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- Multi-layer insulation
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- Insulated
- Simple set up
- Easy to drain and move
- Lid keeps water cold
- Holds up to 120 gallons
- Option to add a chiller pump
- Includes a carrying backpack
- Fast draining design
- Easy to store away
Essentially, the cold exposure wakes you up or primes you for a productive training session.
Related: Sauna and Ice Bath: Complete Guide
