“I don’t need them, they don’t really help.”
That’s what you may be thinking to yourself but it’s far from the truth.
Whether it’s some extra protein or something to possibly increase oxygen delivery, pre workout supplements may give you the boost you need while weight training.
If you:
1. Feel tired throughout your workouts.
2. Are unable to finish sets and reps.
3. Need a little push in the weight room.
Then it may be time to go to the store and find the supplement that’s right for you.
Pre workout supplements benefits
1. Greater pumps
2. Stronger lifts
3. Greater amount of repetitions performed
4. Longer sustained energy
5. The ability to push through plateaus
6. Improved focus
7. Increased nutrient delivery
8. Decreased muscle breakdown
Any one of the pre workout supplement attributes above can provide you with the performance boost you need in the gym.
I wouldn’t advise you pick the supplement that claims to give some kind of ridiculous results, but choose one that is well researched and reviewed.

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Pre Workout Supplements – The 7 Types And When To Take Them
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There are a few different types of pre workout supplements you can take:
1. Whey Protein
2. Creatine
3. Nitric Oxide
4. Caffeine
5. BCAA’s (leucine, isoleucine, valine)
6. Thermogenics
7. Glutamine
Whey Protein
Attributes:
1. Quickly digested
2. Decreases muscle catabolism (breakdown)
3. Increases muscle synthesis (growth)
When to take:
 30 minutes before lifting
 Immediately after lifting
Creatine
Attributes:
1. Provides extra energy (ATP)
2. Decreases muscle breakdown
3. Allows quicker recovery
When to take:
 30 minutes before lifting
 Immediately after lifting
Nitric Oxide
Attributes
1. Increased oxygen delivery to muscles
2. Greater pumps
When to take:
 30 minutes before working out
Caffeine
Attributes:
1. Increases alertness and focus
2. Increases energy throughout lifting
When to take:
 30 minutes before lifting
BCAA’s (Branched Chain Amino Acids: leucine, isoleucine, valine)
Attributes:
1. Decreases muscle breakdown
2. Increases muscle synthesis (growth)
When to take:
 Upon waking up
 30 minutes before lifting
 Immediately after lifting
Thermogenics
Attributes:
1. Increased body temperature
2. Increased metabolism
When to take:
 Early morning
 Mid day
Glutamine
Attributes:
1. Decreases muscle breakdown
2. Aids in muscle recovery
3. Provides muscles with energy
When to take:
 Upon waking up
 Immediately after lifting
These are all supplements that are best taken before a workout but a majority of them can also be taken after your workout as well.
Whenever you go to the store and buy some you can check the label for that specific supplements suggested use.
It will show you:
 How often to take the supplements
 The dose they recommend you to take
 What to combine the supplements with

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Do You Need Them?
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Supplements aren’t for everyone.
Some will say that they have done miracles for them and some will say they haven’t.
Only you will know how your body responds to each type of supplement.
Some may work for you and some may not.
The only thing you can do is give one of them a try and see how it works.
I know that some supplements really gave me a boost in the gym.
If you don’t want to take any other supplements I suggest that you at least buy some whey protein.
It is one of the cheapest most effective supplements you can use.

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Remember:
Supplements aren’t necessary to make big gains in the gym, but they can help.
Try them out and see what works and what doesn’t work for you.
You may be surprised at the results.