Questions About Mixing Creatine, Arginine, and Caffeine

The other day I was discussing pre-workouts and somebody asked how I felt about the use of caffeine in them. Just about every pre-workout in the market has at least some caffeine, so it must be a great idea right?

Yes and no.

Caffeine is a great stimulant. It helps with metabolism and appetite control. It is also something most people are used to and understand. It is also a vaso-constrictor and a diuretic. As such, it raises blood pressure, which is a bad idea when you exercise, FYI.

One of the stated functions of a pre-workout is providing a muscle pump. This is the feeling you have when you have been lifting and your muscles feel full and stronger. The funny thing is, if you want a muscle pump you kinda need water. It is not air filling those muscles cells after all. So again, caffeine? It actually works counter to this purpose as well. Especially when you remember that creatine, an almost ubiquitous ingredient, wants to put water into muscle cells!

Then there is arginine. Workhorse of the pre-workouts. The only supplement that I feel is critical to a pre-workout drink. It supports better blood flow, which in turn means better nutrient delivery and waste removal during the workout, which allows for a less impeded workout that will send a loader signal to the body to build muscle. Which, unless you have ISSUES, is the entire point of lifting that ridiculous weight in the first place. Caffeine = vaso-constrictor. UMM, what the hell would you want that anywhere near your workout?

So, why is it there? The market demands it! If a pre-workout does not make you all but vibrate from the stimulants it will not sell. Like many other pastimes, working out has its serious enthusiasts, its duffers (VG), and its posers. Most of those are the ones you see grunting and looking at themselves in the mirrors. The serious poser is usually shaped like the letter V, because they NEVER work any muscle group lower than their rib cages. They buy and use the majority of the pre-workouts in the market and the need to feel the energy.

The solution is for the manufacturers to add enough arginine and creatine to ensure the can overcome the negative sides of the caffeine. They also need to instruct the user to mix it with adequate amounts of water. NOPE. The amount of arginine and creatine needed would cut into profits. And, let's face it, this shit tastes bad, so they tell you to use enough water to get it down the throat.

ARRRGH

Pre-workouts are fun. I, as a duffer, use them and frequently report my opinions on them. But they are not key to a good workout. The do not produce muscle gains. You Do! Remember, you do not, will not, can not ever build any muscle in the gym. You only tell your body you need more muscle. If you are choosing a Pre-workout keep in mind that you will need to supplement the supplement to keep the message to your body loud.

VG

Day One, Again

So today I started a new exercise campaign. Again. I started running again, after a brief hiatus. I had to focus on my bike training for a local MS ride. I also help the Fat Bottomed Girl with her training. This was her first real biking in many years so I was excited to help her get going.

Locally it is hot. Of course, this year that means in the continental US. That means getting up early to “beat” the heat. So, at early o'clock, when The Doctor told me “allons-y”, I was somewhat lacking enthusiasm for getting out of bed. Normally coffee would be the number one priority for the morning, but, caffeine is a vaso-constrictor and a diuretic, so that is right out. I also have a ridiculous tolerance to blood in my caffeine steam, so I get little energy from the stuff anyhow.

What to do, what to do. Bet you can't guess what the Vita-guru will suggest.

Right, I have a supplement for that! Today's morning came with a shot of SuperPump Max from Gaspari.  I have the orange flavor and must say it is about as enjoyable as Tang. A good pre-work out drink that focuses on delivering creatine and arginine for your workout. I find that the energy matrix of this pre-workout does not really affect me. To be fair to the supplement, remember my afore stated stimulant tolerance. I have chosen SuperPump for that very reason. If the energy from the pre-workout is to strong it will over-amp my heart and interfere with my run. I added 3 grams of AAKG to the mix and used about 10 oz of water to mix it.

FYI – For those of you who use a pre-workout to provide better vascularity during your workout, why do you only mix it in 4 to 6 oz of water? If you dilate up your blood vessels don't you need something to take up the space? Do you want your body to pull the fluid from you muscles? Food for thought.

On the whole I would say I like effects of SuperPump Max. Anyone looking for a pre-workout that successfully pumps up your muscles is going to like this drink. It is very good for the lifters that it was designed for. My only issue comes post-workout. The creatine still moves though my system rapidly causing a need for the restroom. When Rich brought out this product he assured me that the days of SuperDump were over. UMM not quite. If your workout will go over 1ish hours plan a break in the middle, cause you are gonna take it.

VG

Product Review: N.O. Xplode

With the summer months coming up, this time of year brings me questions from people who want to get in shape for the warm weather. Referred to as “cutting” or “getting cut up”, people are really saying the want to lose fat and keep or build more muscle. They are hitting the gym and exercising regularly. It is not uncommon, while in the gym, to hear people talking about the supplements they are using.

Pre-workout drinks are one of the most commonly used workout supplements. They are meant to provide your body with the tools it needs to get a better workout. Over the next few weeks, I will review the products I have tried, in an effort to give you an idea of what to look for and how to make your own selection.

One of the top selling pre-workout drinks in the market place is N.O. Xplode. Around for several years, BSN has recently updated the formula to version 2.0 adding beta alanine to the formula. I would only recommend this product to someone just starting out. It uses a combination of caffeine and sugar to deliver a sense of energy for your workout. I call this product the “training wheels” of the pre-workout world. It gives the user a sense of what a pre-workout should deliver.

My tolerance to stimulants is well known by the people asking me for help, and I personally do not feel any effect from this product. I would compare it to drinking a cup of coffee before you hit the gym. Keep in mind, that was what a pre-workout was just a few years ago. I did not notice a pump or increased vascularity from the product. Nor did I feel an increase in focus.

If you are very new to the world of stimulants or pre-workouts, using N.O. Xplode will work for you, however, there are much better pre-workouts in the market place for less money.

One note on my reviews: I am not paid by any supplement company, so I have no reason for anything less than an honest representation of the effects a product has on me.

What to Use, What to Use

People who know me often ask what I use before I start my workouts. There only about a bazillion choices in the pre-workout category, so one of them MUST be the best, right? And everyone must get the same response from the each of them. Yep, this is a good question for me.

Everyone is different, with different goals, workout styles, and tolerances. The best way to pick a pre-workout is to turn the bottle around and read the ingredients. I know, I know, if people did that, most of the crap in the grocery store would never sell, and it may mean the end of microwavable foods. It is a risk I am willing to take, Stouffer's be damned!

My tolerance to stimulants is nothing short of heroically scary. Through experimentation, I have found that I do not even feel caffeine short of 700 mg. That is about 7 cups of coffee, closer to 8 Red Bulls, or around 13 Mountain Dew sodas. It has often been noted that I have issues. So, when I am having a low energy day and need a boost to help me in my workout, I look for 13-dimethylamylamine. If the pre-workout has that in the ingredient label, I know I will feel it. It is a fantastic stimulant and can really power you through a great workout. My personal favorite is Jack3d from USP labs.  It is not great for cardio workouts, however. It can over amp my heart rate and cut my speed dramatically.

In general I do not need the extra energy from stimulants. That makes my choice of pre-workout much easier. I much prefer a supplement that improves focus and concentration. I have found that for almost every workout I have, PreSurge Unleashed is my go to formula. Most people will get a solid energy pick-up from this formula. What I love about it is the increase in focus the L-theanine provides. I am able to get neat, clean, full reps in each set, or cut minutes off my mile pace. If you are serious about your workout, I suggest you give PreSurge a try.