Pre Workout Cardio: 6 Nutrients to Consider

Written by Ben Foster
September 29, 2023

Getting the right pre-workout fuel can make a significant difference in your cardio performance. Whether you’re running, cycling, or tackling a HIIT session, the right supplements can enhance your energy, focus, and endurance. Here’s a closer look at some top pre-workout options that can help you make the most of your cardio workouts.

 

1. Caffeine: A Reliable Performance Booster

Caffeine is one of the most widely used ingredients in pre-workout supplements, and it’s not just for early morning workouts. As a natural stimulant, caffeine can improve focus, increase endurance, and enhance fat oxidation, which is particularly beneficial for cardio. Studies consistently show that caffeine can boost aerobic performance by delaying fatigue, making it a solid choice for sustained cardio efforts.

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Note: Caffeine tolerance varies from person to person, so start with a smaller dose to assess how your body reacts, and avoid overconsumption to prevent unwanted side effects like jitters or insomnia.

 

2. Beta-Alanine: Supporting Muscle Endurance

Beta-alanine is an amino acid known for its role in increasing muscle carnosine levels, which helps buffer lactic acid accumulation during exercise. This buffering effect can delay the onset of muscle fatigue, making it particularly useful for longer or more intense cardio sessions. By supporting muscle endurance, beta-alanine allows you to maintain your performance, especially when pushing through the last few minutes of a workout.

Usage Tip: Beta-alanine can cause a temporary tingling sensation, known as paresthesia. This effect is harmless and can be minimized by taking smaller doses or using a sustained-release formula.

 

 

3. Citrulline Malate: Enhancing Blood Flow and Performance

Citrulline malate is another supplement that can support your cardio workouts by improving blood flow and nitric oxide production. Enhanced blood flow means better delivery of oxygen and nutrients to working muscles, which can translate to improved endurance and reduced muscle soreness. This can be particularly helpful during high-intensity cardio sessions where efficient oxygen delivery is crucial.

How to Use: For best results, take citrulline malate about an hour before your workout. A common dose is around 6-8 grams, but it’s always a good idea to start with a lower amount to gauge your tolerance.

 

4. Branched-Chain Amino Acids (BCAAs): Protecting Your Muscles

BCAAs, which include leucine, isoleucine, and valine, play an important role in muscle protein synthesis and recovery. Taking BCAAs before your cardio workout can help prevent muscle breakdown, reduce fatigue, and improve endurance. They are particularly beneficial for those engaging in extended or high-intensity cardio, as they help maintain muscle mass while supporting energy production.

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Quick Note: Look for a BCAA supplement with a 2:1:1 ratio of leucine to isoleucine and valine, and aim for a dose of 5-10 grams before your workout.

 

5. Beetroot Juice: Naturally Boosting Stamina

Beetroot juice is rich in dietary nitrates, which the body converts to nitric oxide, a compound that relaxes blood vessels and improves blood flow. This can enhance oxygen delivery to your muscles, leading to better endurance and overall performance during cardio. Beetroot juice has been shown to be effective in improving stamina, making it a great addition to your pre-workout routine.

Usage Advice: For optimal results, consume beetroot juice 2-3 hours before exercise. If you prefer supplements, check for those with standardized nitrate content for consistent effects.

 

6. Creatine: Not Just for Strength Training

While creatine is often associated with lifting and muscle gain, it also offers benefits for cardio, particularly during high-intensity intervals. Creatine helps replenish ATP (adenosine triphosphate) stores in muscles, which is the primary energy source for muscle contractions. This can support better energy production during sprints or bursts of effort, enhancing overall performance in cardio sessions.

Dosage Guidance: For cardio, a lower dose of creatine, around 3 grams per day, can be effective without the risk of water retention often seen with higher doses.

 

Finding What Works Best for You

Choosing the right pre-workout supplements depends on your individual needs, goals, and how your body responds to different ingredients. It’s always a good idea to start with one supplement and monitor your performance and how you feel during workouts. As with any new supplement routine, consulting with a healthcare provider is recommended, especially if you have any underlying health conditions or are taking other medications.

 

Enhance Your Cardio Experience with City Fitness Philadelphia

Looking to put these supplements to the test in a top-notch gym environment? City Fitness Philadelphia offers state-of-the-art facilities, expert trainers, and a variety of classes to fit all fitness levels. With locations throughout the city, City Fitness provides the perfect setting to optimize your cardio workouts and reach your fitness goals.

Allison Lewis

Allison Lewis, the Director of Studio Programming at City Fitness, is a successful leader in content management, strategic partnerships, and online analytics. With a focus on productivity, online presence, and client satisfaction, Allison’s specialties include new media marketing, e-commerce, online advertising, and email marketing. Her innovative spirit and commitment to exceeding goals make her a valuable leader at City Fitness.