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A Not So Basic Preworkout

preworkout with nootropicsI’ll start this article off by stating the obvious—there are a ton of preworkouts, and plenty work very well. Unfortunately, most of them work by simply stimulating the central nervous system, failing to offer much else.

The first few times they’re great, but then tolerance sets in. This results in a workout plan that starts off productive but ultimately falters, with all of that focused and intense energy you brought to the gym taking a detour around exercise number two.

Before you know it you’re sucking at the last drops of preworkout left in your water bottle.

Exercise requires being present, and nothing ruins that more than a feeling of flatness sweeping over you as you try, and fail, to push yourself. That brings me to another very important aspect of fitness most preworkouts miss out on: improving the mind-muscle connection.

What is the Mind-Muscle Connection?

The idea of a mind-muscle connection finds its roots in “broscience”, but there is some evidence to back up its claim.

An informal study was performed on experienced bodybuilders with EMGs used to test whether load, cadence, and form dictate muscle activation, or whether it is possible to mentally focus neural drive towards specific, targeted muscles and away from others.

The results confirmed the idea of the connection between the brain and body. That’s why this stack of compounds is built around nootropics that can not only aid both physical and mental performance separately, but act to enhance the connection between them.

What’s Not In It

This mix will not include typical stimulants for a few reasons:

  1. Many people don’t respond well to them.
  2. To ensure you are able to work out for as long and intensely as you have to without having to worry about “burning out”.
  3. Some workouts you might not need the extra energy, but you will still need the focus and motivation this stack offers. You can always add a stimulant if you so desire.

This isn’t to say stimulants are bad, but saving them for when you truly need help can ensure you get the absolute most out of them when you need it. Plus, they may not be applicable to all situations. When I run, for example, being “stimmed” out of my mind usually results in a poor workout, but when I’m calm and focused on the task at hand I notice the miles tend to breeze by.

What’s In It?

Alpha GPC

Alpha GPC Skeletal Formula

Alpha GPC Skeletal Formula

Aside from its ability to increase focus [1], Alpha GPC has demonstrated possible effectiveness at increasing strength and growth hormone output (after 48 hours of fasting) [2], and potential to increase fat oxidation [3].

What makes this valuable is this acetylcholine precursor’s ability to increase the mind-muscle connection. When acetylcholine is released at the neuromuscular junction it crosses the synapses where it binds to receptors on the surface of muscle fibers, causing muscular contractions. The more this communication can be improved, the more muscle fibers you will be able to recruit resulting in better quality contractions and results.

There are less expensive acetylcholine precursors that can be substituted, like CDP Choline, but the true magic of Alpha GPC lies in its ability to improve self control and impulsiveness [4]. If you’ve ever skipped one too many workouts, or ate a dozen donuts and forgot your diet, you understand how beneficial this can be.

Aniracetam

Aniracetam powder not only prevents the overly stimulated feelings sometimes associated with Alpha GPC, but it seems to keep strength consistent throughout workouts [5]. Some users actually report increased strength output during the later part of their workouts.

Aniracetam is also incredibly effective as an anxiolytic and mood enhancer, and this can make a big difference on those days when working out sounds too cumbersome, or if you’re one of the many people that have anxiety that’s directly related to being at the gym [6].

Citrulline Malate

Citrulline malate is a combination of the amino acid citrulline and malic acid. It increases energy levels by removing ammonia from the body. Basically, citrulline malate adds another level of anti-fatigue, allowing you to train harder and for longer periods of time. [7]

Beta Alanine

Beta alanine is an amino acid that combines with the amino acid histidine in muscle cells to form carnosine, which is critical for muscle strength. Carnosine is an acid buffer, and it prevents the rise in hydrogen ions during high intensity exercises. It staves off the dreaded lactic acid burn and prevents muscle fatigue, increasing the amount of work you can perform at high intensities [8].

Sulbutiamine

Sulbutiamine is a stimulant, but it doesn’t come with the typical unpleasant side effects. This nootropic improves motivation, focus, and energy by improving neuronal communication and transmission [9, 10]. It also improves motor coordination and resistance to muscular fatigue [11], and it acts as a potent mood enhancer [12].

Preworkout Stack Dosages

Alpha GPC: 300-600mg (fat-soluble) Take with food 90-120 minutes before your workout.

Aniracetam: 1-1.5g (fat-soluble) Take with food 90-120 minutes before your workout.

Some people become too relaxed from aniracetam during the “first half” of its effects, but it is short lived in the body and its metabolites typically reverse the overly calm feelings aniracetam induces [13].

Citrulline Malate: 6-8g Taken around 60 minutes before training.

Beta alanine: 2-5g Beta alanine can be taken all at once with citrulline malate before your workout, but large doses can result in an uncomfortable tingling feeling called paresthesia, and this can be avoided by taking smaller doses of 800mg-1g throughout the day.

Sulbutiamine: 300mg (fat-soluble) Taken with food around 60 minutes before training.

Sources

  1. http://www.ncbi.nlm.nih.gov/pubmed/21156078
  2. http://www.jissn.com/content/5/S1/P15
  3. http://www.ncbi.nlm.nih.gov/pubmed/22673596
  4. http://www.ncbi.nlm.nih.gov/pubmed/20428999
  5. http://cercor.oxfordjournals.org/content/15/7/921.full.pdf
  6. http://www.ncbi.nlm.nih.gov/pubmed/11597608
  7. http://www.ncbi.nlm.nih.gov/pubmed/20386132
  8. http://www.ncbi.nlm.nih.gov/pubmed/11911459
  9. http://www.ncbi.nlm.nih.gov/pubmed/10996447
  10. http://www.ncbi.nlm.nih.gov/pubmed/4059305
  11. http://www.ncbi.nlm.nih.gov/pubmed/10573727
  12. http://www.ncbi.nlm.nih.gov/pubmed/10858919
  13. http://www.ncbi.nlm.nih.gov/pubmed/9572910