Best Natural Pre Workout Supplements to Minimize Workout Fatigue

Too tired to work out? Use pre-workout.

Need to focus? Use pre-workout.

Need energy? Use pre-workout.

Pre-workout, pre-workout, pre-workout.

It's all the rave these days, but what if we told you that a (pre) workout routine doesn't necessarily mean shoving more caffeine down your throat.

It can also mean properly fueling up in the minutes, hours, or even days ahead of working out.

Proper nutrition can take you a long way. It can optimize your training, give you the fuel you need to push through your toughest sessions, and support your recovery.

We'll talk about our top (pre) workout supplements and how you can use them to benefit your training and improve your performance.

THE BEST NATURAL PRE WORKOUT SUPPLEMENTS

• Creatine Monohydrate
• Adaptogens
• Natural Caffeine
• Branch-Chained Amino Acids
• Hydrolyzed Collagen Peptides

CREATINE MONOHYDRATE

WHAT IT DOES

• Minimizes Muscle Fatigue 
• Increases Muscle Strength
• Increases Lean Muscle Mass
• Improves Athletic Performance

WHEN TO TAKE IT

Use 5 grams of Creatine Monohydrate, daily to support your training.

HOW TO USE IT

• Creatine can be added to your drink of choice but is best taken with carbohydrates.
• Add Creatine to your post workout supplement or fresh fruit juices.

WHAT IS CREATINE MONOHYDRATE?

Creatine monohydrate is a natural molecule found in your body.

Your body utilizes creatine to release energy in the form of adenosine triphosphate (ATP). 95% of your body’s creatine is stored in the muscles, the rest in the brain, kidneys, and liver.

Naturally occurring in our bodies, creatine is a small tripeptide, made up of three amino acids linked together, which is used as an energy source to fuel your muscles during stress and exhaustion.

Since our bodies naturally produce creatine, supplementing with creatine makes it easier to metabolize and readily available.

WHY USE CREATINE MONOHYDRATE?

Creatine regenerates your body's ATP levels (energy).

Your body produces creatine at a rate of 1-2 grams per day, not enough if you're pushing the limits.

During intense workouts, your body's natural ATP levels last for 8-10 seconds before regenerating and can deplete up to 80%. With depleted stores, your muscles get worn out and the fatigue process begins.

By supplementing with Creatine, you are adding to your funnel. You're saturating your muscles' creatine stores to protect them from fatigue and normal wear and tear.

During intense workouts, your natural ATP reserves get depleted, leaving your muscles worn out. Your body then induces fatigue, to help repair the worn-out cells tissues.

Supplementing with creatine can help your (pre) workout routine by:

• Aiding in the production of ATP.
• Regenerating ATP levels during exercise.
• Quickly sending available energy to muscles during high-intensity exercise

Summary: Add creatine to your (pre) workout routine to prep your body and muscles for high-intensity exercise.

ADAPTOGENS

WHAT IT DOES

• Minimizes Physical and Mental Fatigue 
• Improves Oxygen Utilization
• Supports VO2 Max
• Improves Cognitive Functions
• Boost Focus and Mental Clarity
• Increases ATP Production
• Delays the Onset of Fatigue

WHEN TO TAKE IT

• Use adaptogens 10-15 minutes prior to training to improve athletic performance and boost cognitive functions.
• Use adaptogens whenever the "brain fog" kicks in.

HOW TO USE IT

• Adaptogens can be taken by way of capsules or powders.

WHAT ARE ADAPTOGENS?

Adaptogens are certain mushrooms and herbs that hold health benefits that are beneficial in helping your body adjust to physical, biological, or chemical stress.

In this case, these adaptogens help your day during the physical stress of working out.

• Cordyceps
• Chaga
• Lion’s mane
• Maitake

WHY USE ADAPTOGENS?

CORDYCEPS

Cordyceps improve oxygen utilization, increase ATP levels, support your VO2 Max, and boost mental functions to improve overall athletic performance.

Studies have shown that cordyceps improve athletic performance by increasing the body’s production of adenosine triphosphate, ATP, your muscles preferred energy source. By increasing ATP levels, your body improves oxygen utilization and supports your VO2 Max.

CHAGA

High in antioxidants, Chaga boosts the immune system by lowering blood sugar levels and reducing long-term inflammation.

MAITAKE

Maitake strengthens cognitive systems by improving memory, focus, and mood while reducing inflammation and boosting the immune system.

LION'S MANE

Lion’s Mane supports the production of NFG and myelin, both of which are crucial to supporting cognitive functions and brain health.

Summary: Adaptogens can improve your athletic performance by boosting cognitive functions, increasing ATP levels, improving oxygen utilization, and increasing your VO2 Max.

NATURAL CAFFEINE

WHAT IT DOES

• Minimizes Mental and Physical Fatigue 
• Boosts Energy Levels
• Supports Sustained Energy
• Improves Mental Performance During Training
• Supports Endurance

WHEN TO TAKE IT

• 20-30 minutes prior to training to improve physical performance.
• Any time of day for a natural boost.

HOW TO USE IT

• Natural caffeine can be used in pre-workout supplements, by way of powder or capsules.
• It can also be consumed through tea and certain foods.

WHAT IS NATURAL CAFFEINE?

In simple terms: caffeine from natural sources.

• Green Tea
• Yerba Mate
• Coffee
• Cacao Plants

Caffeine stimulates the brain and central nervous system to increase alertness and limit feelings of fatigue.

Caffeine works as a "stimulant" by blocking the effects of adenosine while simultaneously increasing the circulation of adrenaline and cortisol in your body. By doing so, you're left feeling energized, less tired, and more focused.

Did you know that 80% of the world's population consumes some type of caffeine each day?

WHY USE NATURAL CAFFEINE?

Why use caffeine? To curb tiredness and feel more alert.

Why use natural caffeine? To energize your body with caffeine from clean sources for long-lasting sustained energy.

Yerba Mate and Green Tea are two of the most popular choices for natural and clean caffeine. Both herbal teas, Yerba Mate and Green Tea have been studied to improve brain functions while improving cardiovascular systems.

YERBA MATE

Yerba Mate helps to boost energy, improve mental focus, and enhance physical performance.

GREEN TEA

Green tea improves brain functions, increases metabolism and fat burned, and supports cardiovascular systems.

Summary: Caffeine from natural sources are cleaner than manufactured sources. When using natural caffeine as an energy booster, look for natural pre workouts that use caffeine from trusted sources like green tea, yerba mate, and coffee.

BRANCHED-CHAIN AMINO ACIDS

WHAT IT DOES

• Minimizes Muscle Fatigue 
• Support Muscle Recovery
• Stimulate Muscle Protein Synthesis
• Increase Energy and Metabolism
• Prevents Loss Muscle Mass
• Improves High-Intensity Exercise
• Aids in Weight Loss

WHEN TO TAKE IT

Studies show that taking 10-15 grams of BCAAs pre workout or during your workout can help to reduce muscle fatigue, improve muscle recovery, and increase energy levels.

HOW TO USE IT

BCAAs can be consumed through:

• Meat, Poultry, and Fish
• Eggs
• Dairy Products
• Nuts and Seeds
• Legumes
• Supplements

WHAT ARE BRANCHED-CHAIN AMINO ACIDS?

Branched-chain amino acids (BCAAs) are a group of three essential amino acids which are the key building blocks for your body’s protein:

• Leucine
• Isoleucine
• Valine

A type of essential amino acid, your body is unable to make BCAAs, meaning you must consume them through your diet.

Here are the roles of each BCAA:

LEUCINE

Leucine is responsible for boosting muscle protein synthesis and increasing muscle growth.

ISOLEUCINE

Increases energy levels and improves muscle recovery after strenuous training.

VALINE

Promotes muscle growth while repairing damaged muscle tissue fibers and regulating blood sugar levels.

WHY USE BCAAS?

BCAAs lower the body’s serotonin levels, the hormone that induces fatigue. By lowering serotonin levels, BCAAs help delay muscle fatigue during training and support muscle recovery after training.

Strenuous workouts fatigue muscles and damage muscle fibers.

BCAAs lowers levels of enzymes creatine kinase and lactate dehydrogenase, which cause muscle damage.

Preventing muscle damage will help protect lean muscle and shorten recovery time after your workout.

The amino acid valine in your natural pre-workouts stimulates the growth of muscles and regeneration which helps in building muscle.

Bigger muscle increases energy reserves that help with exercise performance and endurance. Strength and endurance reduce fatigue.

Lastly, fatigue can be caused by weakened immunity.

Studies show that immune cells in the gut can use BCAA as a fuel source, allowing for regeneration and improved immunity.

Summary: Branched-Chained Amino Acids are essential amino acids that must be consumed through your diet. Taking 10-15 grams of BCAAs prior to your workout will support your muscles, improve endurance, increase energy and metabolism, and improve high-intensity exercise.

HYDROLYZED COLLAGEN PEPTIDES 

WHAT IT DOES

• Minimize Joint Fatigue 
• Rebuilds and Repairs Connective Tissues
• Improve Joint Strength and Mobility
• Decreases Inflammation, Joint Deterioration, and Joint Pain
• Increases Lean Body Mass
• Decreases Fat
• Increases Natural Collagen Production

WHEN TO TAKE IT

• Any time of the day.

HOW TO USE IT

The uses of collagen are endless. Add Collagen to your:

• Protein Shakes
• Smoothies and Smoothie Bowls
• Coffee and Tea
• Baked Goods
• Favorite Recipes

WHAT IS COLLAGEN?

Collagen makes up a third of your body’s total protein count. Joint health and skin elasticity depend on your body’s ability to produce collagen. Your body makes its own collagen by breaking down protein.

Collagen peptide is your best workout partner as it helps build muscle, protect your joints from injury and shorten recovery time. How?

As you grow older, collagen production rate slows, resulting in weaker joints. Working out increases strain on the joints, causing inflammation and worsening weak joints. These effects can be reversed by taking a pre-workout supplement with collagen peptides.

Studies show that a pre-workout supplement with collagen helps maintain muscle mass, better than protein supplements. Collagen contains glycine which is the key element for muscle strength maintenance while protein supplements are more for building muscle.

Your gut works together with your brain to run physiological functions and balance hormones. Fatigue is a common symptom of gut issues. Glycine, glutamine, and proline in collagen protect your intestinal tract, preventing fatigue caused by gut diseases.

WHY USE COLLAGEN?

Your joints take a beating during physical exercise.

Supplementing with Collagen keeps your joints strong and supports them through your training.

Runners, especially, should be taking collagen pre workout to reduce joint inflammation that can cause deterioration and pain.

Weight lifters should be taking collagen pre workout to promote mobility and support lean muscle mass.

Everyone should be taking collagen pre workout to support their body's natural production of collagen to cover all their bases.

Summary: Collagen can be taken any time of the day to prep your body for training and exercise. Adding collagen to your daily routine will supports your joints, mobility, and lean muscle mass.

BOTTOM LINE 

Fatigue can come in all shapes and sizes, but caffeine is not always the only answer. 

On top of natural caffeine, incorporate different supplements into your daily routine to minimize fatigue and optimize your training. 

Creatine Monohydrate and Branched-Chain Amino Acids minimize muscle fatigue. 

Natural Caffeine and Adaptogens minimize physical and mental fatigue. 

Collagen minimizes joint fatigue. 

On top of all this new knowledge we just spit out, make sure to get some damn sleep and eat well.