Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

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Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

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Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

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Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

Science backed supplements here –
ATHLEAN-X on Instagram here –

Pre-workout supplements are among the top three most used supplements by those that work out and take their training seriously. In this video, I’m going to show you the best pre-workout ingredients and which you should be looking for if you are going to look to benefit from a supplement prior to training.

This battle pits L-Arginine vs. Citrulline Malate as to which is the better pre workout supplement ingredient. Both of these are chosen for their ability to provide muscle pumps during training, with the Citrulline Malate giving you the additional benefit of improved muscular endurance and power. When it comes to the pump however, it is important to first understand that this is not a totally benign effect meant to feed your ego while you train.

The muscle pump has the effect of delivering more blood and water to the working muscles, allowing them to train harder by helping to keep them hydrated while removing muscle waste product more efficiently. That said, the way these ingredients work is through their effect on nitric oxide.

Nitric oxide has a vasodilation effect on your arterial walls that are feeding your skeletal muscles. When the nitric oxide relaxes the arteries you get increased flow of blood to the working muscles and the pump is increased.

That said, arginine has a significant problem when it comes to effectively leading to the production of nitric oxide and that is that when taken orally it becomes subject to much more breakdown than citrulline malate. L-Arginine is not efficiently converted to nitric oxide because it becomes susceptible to the arginase enzyme in the digestive tract and liver. This leaves you with far less assimilation of the original arginine that you thought you were taking. This can happen at up to a 70-99% percent loss depending on other health factors like cholesterol levels.

On the other hand, citrulline bypasses the gut and liver and converts much more readily to arginine. From here it can be converted to nitric oxide at a much more efficient clip. In fact, many studies suggest that you can get up to a 300% higher net absorption of nitric oxide via this pathway than the previous.

Additionally, the citrulline in it’s citrulline malate form is even more beneficial because it provides additional energy for better muscle endurance. The malic acid bound to the L-Citrulline feeds the Krebs Cycle which lets you produce more cellular ATP (the metabolic currency of energy).

For a pre-workout backed by sports science with no proprietary blends, be sure to use what the pros use and head to to get the ATHLEAN-Rx supplements. Our pre-workout, post-workout, muscle recovery stack is the one counted on by serious lifters to maximize the gains they see from their hard training.

For more supplement videos covering pre workout reviews, post workouts and supplements to help you build muscle, be sure to subscribe to our channel here on youtube at

Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

Science backed supplements here - http://athleanx.com/x/real-science
ATHLEAN-X on Instagram here - http://instagram.com/athleanx

Pre-workout supplements are among the top three most used supplements by those that work out and take their training seriously. In this video, I’m going to show you the best pre-workout ingredients and which you should be looking for if you are going to look to benefit from a supplement prior to training.

This battle pits L-Arginine vs. Citrulline Malate as to which is the better pre workout supplement ingredient. Both of these are chosen for their ability to provide muscle pumps during training, with the Citrulline Malate giving you the additional benefit of improved muscular endurance and power. When it comes to the pump however, it is important to first understand that this is not a totally benign effect meant to feed your ego while you train.

The muscle pump has the effect of delivering more blood and water to the working muscles, allowing them to train harder by helping to keep them hydrated while removing muscle waste product more efficiently. That said, the way these ingredients work is through their effect on nitric oxide.

Nitric oxide has a vasodilation effect on your arterial walls that are feeding your skeletal muscles. When the nitric oxide relaxes the arteries you get increased flow of blood to the working muscles and the pump is increased.

That said, arginine has a significant problem when it comes to effectively leading to the production of nitric oxide and that is that when taken orally it becomes subject to much more breakdown than citrulline malate. L-Arginine is not efficiently converted to nitric oxide because it becomes susceptible to the arginase enzyme in the digestive tract and liver. This leaves you with far less assimilation of the original arginine that you thought you were taking. This can happen at up to a 70-99% percent loss depending on other health factors like cholesterol levels.

On the other hand, citrulline bypasses the gut and liver and converts much more readily to arginine. From here it can be converted to nitric oxide at a much more efficient clip. In fact, many studies suggest that you can get up to a 300% higher net absorption of nitric oxide via this pathway than the previous.

Additionally, the citrulline in it’s citrulline malate form is even more beneficial because it provides additional energy for better muscle endurance. The malic acid bound to the L-Citrulline feeds the Krebs Cycle which lets you produce more cellular ATP (the metabolic currency of energy).

For a pre-workout backed by sports science with no proprietary blends, be sure to use what the pros use and head to http://athleanrx.com to get the ATHLEAN-Rx supplements. Our pre-workout, post-workout, muscle recovery stack is the one counted on by serious lifters to maximize the gains they see from their hard training.

For more supplement videos covering pre workout reviews, post workouts and supplements to help you build muscle, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

95 thoughts on “Pre-Workout Ingredient Showdown (WHICH WORKS BEST?)

  1. Hey jeff, can i cut when i’m only 15 , eating 2000 kcal doesnt seem
    benifficial for my growth

    1. I just turned 14 today and ive lost fat over the past few months. I didnt
      cut calories , i just started taking better quality calories and doing more
      activity running etc and i dont think there was a downside to that . Im 5ft
      8″ btw

    2. +Habeev07 you really think that? you really the we shouldn’t improve but
      live like we did in the 1900s? Good luck then

  2. How much of an advantage is this over a cup of coffee?I’ve taken bcaa’s
    with citroline in it before workouts and creatine after workouts and can’t
    say I notice any difference. Supplements seem shady and results if any are
    so minimal that an extra half hour of sleep will benefit you more!

    1. The best creatines are German based. Avoid Chinese creatines, and stick
      with creatine monohydrate.

      Creatine works best when taken with a simple sugar..like dextrose. Dextrose
      is very cheap, but you can just take your creatine mixed with grape juice.
      Best time to take it is post-workout, but you’ll get different opinions on
      that. Creatine is a great supplement.

      Some people load it, some don’t. I am on the non-load side. If you are
      looking to build muscle, get that extra couple reps, and recover quicker,
      you should be taking creatine.

    2. Dude, I swear that creatine works even better than coffee. It’s just that
      your body can *get used to* creatine. That’s why we have some guys *cycling*
      creatine.
      …but if I take creatine after a long period of being off it, I get more
      alert, and even the air I inhale smells better. I can’t verify actual gains
      from it, but it gets me more energetic and productive at the very least,
      twice as much as coffee does.

    3. Sure it will somewhat, but it’s a small price to pay for the positive
      effects of the supplement. Monohydrate is widely regarded as the best form
      of the supplement and the one most used by lifters/builders. Plus, it’s
      been studied to death, unlike other types. Chelate MAY retain less water,
      but that hadn’t even been proven as yet.

      I’ve always used mono and never had a problem with over retention.

    1. I’m not saying it’s a super food, I’m simply saying I have seen no studies
      that indicate it’s anymore dangerous then cell phone use, microwaves, tap
      water, natural sugar, meat, sunlight, breathing, driving, sex, laughing to
      the point where you almost can’t breath…

      I never said it makes no sense to try and avoid toxins.
      I just think you have to pick your battles and for most people, with no
      concrete evidence to PROVE sucralose is dangerous, when you factor in its
      very obvious benefits it’s not an issue.

      You’re the one claiming to drink nothing but fresh mountain water while
      eating wild game you kill and cook garnished with vegetables from your
      garden (can’t trust those farmers trying using pesticides! Oh yeah, and
      NEVER touching alcohol or sugar…

      I’m calling BS on you and your supposed lifestyle claims…

    2. You sir, are exhausting. While I’m fine to agree to disagree, claiming that
      I am a fraud and don’t know what I am talking about is insulting. Saying
      that I don’t practice exactly what I tell my clients is ridiculous.

      Like I said before, I don’t have fresh mountain water. I have a carbon
      block filter. It is adequate to remove most toxins from tap water including
      chlorine. If you wanted to spring for the full Reverse osmosis system to
      remove even more things like heavy metals, then fine, but its a little
      expensive for the average person.

      Yes, I do consume mainly grass fed beef and organic produce. Yes,
      pesticides are bad for you. And I am aware that nothing is truly chemical
      free. It is estimated that 70% of rainwater contains Round Up so even
      organic crops are being exposed. Does that make buying organic vegetables
      useless? Not in my opinion.

      No, I never eat sugar in the typical sense. I haven’t had a cookie or a
      piece of cake in over 15 years. I pick and choose my spots. No one is
      perfect. My favorite dessert happens to be ice cream, so If I was going to
      consume something not really good for me, I would choose ice cream (we are
      talking like 4 times in the summer and once on my birthday). Halo Top is a
      really cool brand of ice cream that does a good job at surprising caloric
      and sugar content. Just found them recently.

      I wouldn’t say I never drink alcohol. Big fan of margaritas. But again,
      maybe once or twice a month?

      Like you said, I pick and choose my battles. And sucralose DOES have
      evidence to suggest it is toxic, and that evidence does outweigh the
      “benefits”. Which, by the way, what was that benefit? The fact that it
      replaces sugar? Aspartame replaced sugar. That is now a known excitotoxin
      implicated in multiple neurologic issues.

      Again, DO the research….
      And because you seem to love to fall on the “you provide no proof”
      argument… Here is one to start you off:

      Susan S. Schiffman & Kristina I. Rother (2013) Sucralose, A Synthetic
      Organochlorine Sweetener: Overview Of Biological Issues, Journal of
      Toxicology and Environmental Health, Part B, 16:7, 399-451, DOI:
      10.1080/10937404.2013.842523

    3. +Anthony Trovato Thanks for taking the effort to spell this out in such a
      place. It’s been educational =)

  3. Would you please discuss BCAA’s. I also didn’t know about Kristine being a
    by product,as a teenager I took arginine and Corinthians at the s a me time
    same dose for years. Thank YOu Jeff’s

    1. c4 is complete garbage, lots of chemicals, dyes, artificial sweeteners. and
      worst of all everything is listed as a proprietary blend.

  4. i would like to hear more about creatine. if it is worth taking and how it
    works in the body

    1. +Counterweight Counterweight more like counter attach omg lol you got
      roasted. Oh wait ;D

    2. i wouldn’t recommend static stretching directly after waking up. Some
      loaded dynamic stretches like a dumbbell romanian deadlift in your workout
      plan will be much more beneficial

    3. Search up the core four series by stretch to win. Takes a bit of technique
      to learn but by far the best stretch routine I’ve ever tried

  5. thanks Jeff! this was great.

    can you cover l-glutamine added to normal BCAA mix vs just the BCAAs
    without it in post workouts? thanks

    1. Maybe for max lift, but usually amphetamine is the best to stay
      focused……. AND steroinds

    2. If you’re looking for narcotics which put the science back into
      supplementation then head over to Athlean-X

  6. How is that i get a crazy pump with my N.O Xplode if it only has 1 gram of
    citruline

    1. +Manu Teran yeah dude that’s def the beta alanine. Citrulline doesn’t give
      you itching, but in higher doses it can give you a crazy pick-me-up. That’s
      why I don’t waste money on N.O. garbage, I just buy each sup that I like
      and mix them individually

    1. +kikkirow lmao none of my labs even worked, i took it at my highschool for
      a special program and it was a gong show

    1. You See My EYEZ!!! I’m on that Hyphy!! HA HA you hate me, You Hate GOD!
      CURL!! CURL CURL CUUURL!~

  7. Can I purchase athlean X program and its merchandise with a usaa
    credit/debit card?

  8. Hey Jeff, I was reading the ingredients for the XLR8 post workout, maybe
    someone can explain to me why this is a good supplement. It has 30g of
    protein per serving but 210 calories per serving. There’s 4 Calories for
    every gram of protein. If my math is correct that means it only has 57.1%
    protein for each serving? Aren’t we suppose to be looking for whey protein
    that’s 80-90%?

    1. quoting Mike Dolce: an MMA fighter whom carries more than 12 percent
      bodyfat is simply a lazy athlete. Losing weight is way easier than gaining
      weight. #glutenfree = less dead water weight caused by inflamatory
      reactions all through out the body.

    2. +Lance Gicano I haven’t heard any studies about low calories stunts your
      growth , I have heard studies about weight lifting helps you get taller but
      no your height will be based mostly on genetics, just lift in perfect form
      at the gym and you won’t cause any injury.

    3. +P JS First of all, just because it worked for you, it doesn’t mean that it
      works for everyone, and second of all, there is only so much water weight
      to lose, after that a deficit is actually needed to lose FAT, so you
      weren’t wrong. What i meant to say is to lose fat you have to be in a
      caloric deficit.

    4. and that’s where you are wrong.Staying just above deficit canceling out al
      the foods that let your body hold on to fat and working those compund lifts
      that activate the hormonal systems is what should be effective for every
      human being. So no gluten, starchy potatoes, 1 piece of fruit a day max and
      not to much omega 6 does the trick. Tons of coconut fat on top of the 2500
      callories ads to 2800 to 3000 calories. End result for everybody is 10%
      body fat and less.

  9. wow 6 to 8g thats an overdose compared to what they give you in preworkouts
    and citrull freeform.

    1. +Wes Mantooth That I haven’t been able to figure out. As Jeff said in this
      video, one benefit of cit mal is the ATP of the bonded malic acid. I don’t
      know if it matters, but some of the stuff that I’ve read says that the cit
      mal supplements on the market are not citrulline bonded to malic acid at
      the chemical level. It’s just citrulline and malic acid powders mixed
      together. I haven’t been able to find anything definitive on whether or not
      this provides the same results as “bonded,” which is what Jeff mentions in
      the video.

      Also, since it’s just the individual powders mixed together in a container,
      how much of each scoop is citrulline, and how much is malic acid? Most
      labels say that the ratio is 2:1 citrulline to malic acid, but even if you
      shake up the container, are you certain that’s the ratio that you get in
      each scoop? This has me leaning toward buying pure citrulline and
      forgetting about the malic acid. That way I know exactly how much
      citrulline I’m getting in each scoop.

    2. +tdylan Im pretty sure you will have a case of the shits with 6 to 8 g of
      citrulin malate or free form. I guess thats why they stack Arginine ,
      Citruline and lets say the new kid on the block his name is AGmatine then
      you get probably the equivalent of 7 grams of citrulline. Stacks Stacks
      Stacks and always Stacking would prove better than just one free form non
      essential Amino acid like LAgrinine Hcl or L Citrulline.

    3. Buy kaged muscle L-citruline , 6 grams pre workout =insane fucking pump 0
      side effects

  10. I take coffee. Eat a big breakfast ie. bacon eggs grapefruit juice oatmeal
    and honey an hour before. My workouts are perfect even on a cut.

    1. I lower my cholestrol and high blood pressure by doing liver flushes. It
      flushes out the gallstones which are cholestrol. Its Amaaaaazzzziiinnngg.

    1. We have willpower too. My willpower mostly revolves around not
      overtraining. However, willpower alone can only make a certain amount of
      gains.

    2. those certain amounts of gains are enough for me. me end goal is to be able
      to lift my own body weight. that’s the end goal. on the way to this goal, i
      will gain muscles and look better , but in a natural way. that’s all i
      want. all i need is natural food, sleep and hard training and time.
      however, i have to say, i sometimes eat an apple before workout, but that’s
      it. i think a banana is fine too after waking up in the morning.

    3. +fuckyou7037
      Okay, if you’re aiming that low, it probably won’t take preworkout to get
      there.

    4. +fuckyou7037 Do you mean bench your body weight? Because 6 months in I was
      alreday deadlifting 250, And weighed 140

    5. +fuckyou7037 Do you mean bench your body weight? Because 6 months in I was
      alreday deadlifting 250, And weighed 140

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