How often have you found yourself tired and unmotivated to go to the gym? I’ve been there myself. What do we tend to do? Load up on a pre-workout powder or drink a cup of coffee. What ends up happening? We either double scoop, or we take a super high stim pre-workout and get the jitters. But have you ever considered a low-caffeine pre-workout supplement?
I know what you’re thinking… “Why would you want to do that?” For starters, a low-caffeine pre-workout supplement is a great alternative because it can help you avoid the jitters that can completely ruin a training session and better maintain your energy levels without a crash typically associated with high-caffeine products.
In this article, we will dive deeper into why a low-caffeine pre-workout supplement may be your best option, explain the benefits, and discuss a NutraBio product that may fit your needs in this circumstance.
Let’s dive into it!
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition, or adding any supplements to your current routine.
Understanding Low Caffeine Pre-Workout Supplements
While a low-caffeine pre-workout supplement is not sexy or trendy like many of the insanely high pre-workouts on the market today, that doesn’t mean they don’t serve a very important purpose in our supplementation.
It’s time we unpack things and gain a better understanding of why low-caffeine pre-workout supplements may be what you need to get the best results possible from your time in the gym.
What Are Low Caffeine Pre-Workout Supplements?
A low-caffeine pre-workout supplement has less caffeine than standard ones (and, in some cases, zero caffeine with a non-stim pre-workout). These supplements often add ingredients like creatine, betaine, and other ingredients to boost performance without too much caffeine.
And let’s face it: We’ve seen them help reduce the side effects high caffeine can cause. Based on our experience, taking a low-caffeine pre-workout means you get energy for your workout but avoid feeling jittery or crashing afterward.
We find these alternatives incredibly beneficial because we know some people react badly to lots of caffeine. Some people can’t tolerate caffeine at all or don’t want it to negatively affect their sleep if they train late in the afternoon or the evening.
With ingredient options that have effective doses — like L-citrulline at 6-8 grams — we still get the push we need at the gym without overdoing it on caffeine. This way, we enjoy our workouts more and feel great after, too.
Pre-workouts today seem to have a trend of who can toss the most caffeine in their formula as possible. This can mean more than 200 mg in just one serving. That’s like drinking two cups of coffee at once! For some people, this causes anxiety and jitters instead of an energy boost, which is what you’re truly after.
We know that feeling jittery is the last thing you need when trying to focus on your workout, which is another reason we came out with NutraBio PRE Stim-Free.
Then, jumping to the other side of the equation, you have the option of a low-caffeine pre-workout supplement that has much less caffeine — anywhere from 80-100 mg per serving. They give you a milder energy lift without making you feel shaky or anxious.
Plus, they’re great for those who get easily upset by too much caffeine but still want to improve their gym performance.
We know how important it is to choose the right pre-workout supplement. For us, choosing a low-caffeine pre-workout means we get the energy boost without feeling jittery.
Here’s a breakdown of what you might find in these types of supplements:
- L-citrulline: This ingredient helps increase blood flow. It means more oxygen gets to your muscles, helping you feel less tired during workouts.
- Beta-alanine: It acts as a buffer for your muscles, slowing down the buildup of lactic acid. This way, you can exercise longer before feeling that burning sensation.
- Amino acids, including tyrosine and taurine: These are the building blocks for protein in your body. They help with muscle recovery, so you can go back to working out sooner.
- Branched-chain amino acids (BCAAs): They are special kinds of amino acids that reduce muscle soreness and improve recovery time.
Key Benefits of Low-Caffeine Pre-Workout Supplements
We know how important it is to feel energized during workouts without the unwanted side effects. That’s why many people turn to a low-caffeine pre-workout supplement. They don’t push you over the edge into jittery discomfort or post-exercise crashes.
The secret? Ingredients like l-citrulline, beta-alanine, creatine, huperzine A, betaine, and other ingredients in these pre-workout powders work together for a smooth energy lift. Instead of feeling shaky, you notice improved focus and endurance that lasts throughout your entire training session.
This is a major benefit as it allows you the ability to hit your goals without sacrificing comfort or focus.
Low-caffeine pre-workout supplements help you boost focus and exercise performance without the jitters. They aid in increasing blood flow by elevating nitric oxide concentrations, reducing muscle fatigue, and improving overall workout performance.
These pre-workout powders also play a significant role in enhancing muscle recovery, delaying fatigue, and positively affecting anaerobic power during high-intensity exercises to help support your muscle-building goals.
A low-caffeine pre-workout supplement can significantly benefit you if you’re sensitive to caffeine. They offer a subtle energy boost without the common jitters or crashes associated with high-caffeine products.
For those who experience adverse effects from traditional stimulants like anxiety, insomnia, or digestive issues, these low-caffeine options provide a way to improve exercise performance without making you feel terrible.
Key Ingredients in Low-Caffeine Pre-Workout Supplements
There are a few key ingredients that we need to call out in low-caffeine pre-workout supplements that help you gain the edge you need to start and finish your workouts with the same intensity without a dip in energy or focus. Let’s dive into some of these crucial ingredients below:
1. Citrulline Malate and Blood Flow
Citrulline malate is crucial for enhancing blood flow and muscle growth. It boosts nitric oxide, a molecule that widens and expands blood vessels, promoting superior circulation during exercise. We also refer to this as vasodilation.
This improved blood flow delivers key nutrients to your muscles, reducing fatigue and enhancing performance.
Another key benefit of citrulline malate in a low-caffeine pre-workout supplement is its role in ATP production, which supports muscle growth and overall physical performance.
RELATED: 5 Amazing Ways Citrulline Malate Can Enhance Endurance Performance
If you’ve ever tried something with citrulline malate in it, you may have noticed improvements in your stamina when as well as quicker recovery times post-workout.
The vasodilation effects that come from citrulline malate allows for better delivery of oxygen and nutrients to the muscles, which aids in reducing the buildup of ammonium and lactic acid that can cause fatigue.
Studies have shown that athletes who consumed upwards of 8 grams of citrulline malate experienced notable improvements in strength performance, with up to a 53% increase in reps and reduced muscle soreness. Overall, this can maximize your overall workout performance and move you closer to your fitness goals.
2. Amino Acids for Muscle Recovery
Not that they need any introduction, but amino acids are another ingredient commonly found in a low-caffeine pre-workout supplement. Amino acids are essential for muscle recovery and reducing fatigue. They facilitate protein synthesis, aiding in muscle recovery after exercising. Glutamine, a specific amino acid type, can help lessen muscle soreness post-workout.
Incorporating a well-rounded intake of amino acids throughout your diet or supplementation can lead to faster recovery and reduced overall muscular exhaustion. They are also effective in promoting muscle repair, which is key to rebuilding torn-down muscle fibers that are created when training hard.
Three amino acids make up BCAAs (branched-chain amino acids). These include leucine, isoleucine, and valine.
Studies have shown that BCAA supplementation helps lower creatine kinase (CK) levels 48 hours post-exercise and results in less reported soreness at both 48 and 72 hours after exercising.
Athletes commonly use BCAAs to enhance recovery and maintain muscle function after strenuous activity.
RELATED: BCAAs — The Amino Acids Responsible for Driving Muscle Protein Synthesis
In my personal experience with low-caffeine supplements containing amino acids, I’ve noticed a fairly drastic reduction in muscle fatigue and quicker recovery times following my workouts. These supplements have allowed me to push harder during training sessions without experiencing as much post-workout muscular discomfort.
You may find that incorporating these amino acids into your routine can positively impact your overall workout performance by supporting better muscle recovery.
3. Other Effective Ingredients
Several other effective ingredients play a crucial role in enhancing the overall performance of a low-caffeine pre-workout supplement. These ingredients can contribute to improving energy levels, muscle recovery, and workout endurance, providing a massive boost and benefit to your training sessions.
Understanding these ingredients and their specific functions can help you make better and more informed choices that align with your specific fitness goals.
Low-caffeine pre-workout supplements include key ingredients like beta-alanine and creatine. These are backed by research for improving muscular endurance, reducing fatigue, and enhancing strength.
Some of these additional effective ingredients you may find in low-caffeine pre-workout supplements include:
- Beta-Alanine: This amino acid aids in reducing muscle fatigue, which may help enhance endurance during intense workouts.
- Creatine: As the most researched dietary supplement on the planet, creatine can increase phosphocreatine stores, aiding ATP resynthesis and improving overall strength.
- Betaine: It has been proven to improve performance in resistance training by increasing total reps, volume load, and overall strength.
- Citrulline Malate: Known for its ability to enhance blood flow and muscle growth, citrulline malate can reduce muscle fatigue and enhance performance during training.
Again, these ingredients provide all of these benefits without jitters or crashes like what you may experience by using pre-workout powders that contain high dosages of stimulants like caffeine. It’s for that reason many people seek out a low-caffeine pre-workout supplement to help them get the most from their time in the gym.
How to Choose the Right Low Caffeine Pre-Workout Supplement
With so many options available on the market when it comes to a low-caffeine pre-workout supplement, how do you know what to choose? Without understanding everything we’ve covered throughout this article, it can be quite challenging.
But we’re going to help you along the way with the process so that you can get the best results possible. Below, we outline some things to consider so that you can look at the various options and decide which one aligns with your wants and needs:
1. Evaluating Ingredient Labels
When scanning ingredient labels, focus on identifying key ingredients like citrulline malate and amino acids. Pay close attention to the presence of effective ingredients and avoid those that may not align with your fitness goals.
Understanding ingredient labels is essential for making informed choices about the supplements you’re considering taking. Be cautious of proprietary blends as they lack transparency, leading to uncertainty about individual ingredient dosages.
RELATED: Understanding Supplement Labels & Avoiding Scams with NutraBio Founder Mark Glazier
Transparent labeling helps you avoid overconsumption of certain ingredients since undisclosed amounts can be risky. On the flip side, proprietary blends could hide underdosed ingredients, too.
The best way to ensure you’re taking a quality product, such as a low-caffeine pre-workout supplement, is to buy from a brand you trust. Our customers have come to understand and appreciate that we are 100% transparent with our products.
Now, that’s not to say other brands don’t do the same. But it’s what we have been known for in the industry, and it’s something our customers appreciate. Buying with trust is something you should never compromise on, and we refuse to compromise when it comes to our products.
When choosing low-caffeine pre-workout supplements, look for key ingredients such as l-citrulline, beta-alanine, creatine, and amino acids. Avoid unnecessary fillers and excessive levels of caffeine that may cause jitters or crashes if that’s something you’re trying to stay away from.
2. Considering Your Fitness Goals
When selecting a low-caffeine pre-workout supplement, it must align with your specific fitness goals and personal needs. Dosage and timing also play a pivotal role in achieving maximum effectiveness.
If your goal is muscle growth, BCAAs, and creatine are effective when added to a low caffeine pre-workout supplement, while endurance athletes may benefit from something with a slightly higher caffeine content to help with overall aerobic capacity.
The bottom line is that low-caffeine pre-workout supplements can provide energy boosts without jitters. Don’t allow yourself to believe that energy can only come from stimulants like caffeine — that’s not true.
Different ingredients serve different purposes, and it’s important to establish your personal goals before choosing any supplement out there.
RELATED: Unlock Your Best Workout — Choosing the Right NutraBio Pre-Workout for Your Goals
Another area that you need to pay attention to is the dosage and timing of the supplement you want to use because the dosage and timing of caffeine intake are crucial for achieving maximum effectiveness.
For example, endurance athletes may find that an optimal dose is typically 3–6 mg/kg and that it needs to be ingested about 30-60 minutes before the workout or training session to significantly impact its effectiveness. However, that may differ from someone strictly looking to add lean muscle mass as they don’t necessarily need any caffeine at all to achieve the results they desire.
It’s essential to note that longer training sessions tend to rate caffeine supplementation as more effective. When used correctly, caffeine can reduce perceived exertion and fatigue during exercise. That said, it tends to be more for endurance athletes who train well past 60 minutes.
3. NutraBio’s Low Caffeine Pre-Workout Options
Looking for a low-caffeine pre-workout supplement? We have you covered. NutraBio PRE Stim-Free is the perfect solution for those wanting a non-stim pre-workout.
Don’t get me wrong, if you’re after a fantastic pre-workout powder that includes caffeine, I truly believe our NutraBio PRE (with the inclusion of caffeine — a 350 mg combo of caffeine anhydrous USP and Infinergy) is one of the best on the market in terms of an all-inclusive pre-workout powerhouse. But if you’re looking for that consistent energy, insane pump, and heightened focus, our stimulant-free version is the answer.
This product aims to enhance strength, power, endurance, and mental focus without the jitters, which is best suited for caffeine-sensitive individuals and nighttime use. We even prioritized hydration through the inclusion of crucial electrolytes.
Conclusion
If you’re in the market for pre-workout supplements without stimulants to improve your workout performance and overall wellness, you can’t go wrong with NutraBio PRE Stim-Free. Our goal is to have something for everyone and to meet your specific wants and needs, which is why we provide stimulant-free options.
Taking things a step further, we prioritize quality and effectiveness in our low-caffeine pre-workout supplement. Our products are formulated with clinically dosed ingredients to ensure optimal effectiveness.
Also, we hold ourselves to high manufacturing standards, employing Good Manufacturing Practices (GMP) and third-party lab testing to guarantee the purity and potency of each supplement.
Our commitment to excellence has not gone unnoticed — we have earned recognition for our high-ranking products from many retailers in the industry. When you choose NutraBio, you’re choosing a brand that consistently delivers on its promise of quality and efficacy.
Give NutraBio PRE a try and find out for yourself why so many people try this stim-free-pre-workout and never look back.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894395/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947244/
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- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413194/
- https://www.healthline.com/nutrition/pre-workout-supplements
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8571142/
- https://www.healthline.com/nutrition/citrulline-supplements
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- https://nutrabio.com/collections/pre-workout-supplements
About the Author:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, and over 100 magazines, and he has authored over a dozen published books.