Q: What are thermogenic pre-workouts?
A: Thermogenic pre-workouts are dietary supplements that are designed to increase the body’s internal temperature, or thermogenesis, to burn fat and improve athletic performance.
They typically contain a blend of ingredients such as caffeine, green tea extract, and yohimbine, which are believed to promote fat loss and improve energy levels.
Q: How do thermogenic pre-workouts work?
A: Thermogenic pre-workouts work by increasing the body’s metabolic rate and fat oxidation, which leads to an increased release of stored fat. This is achieved by the activation of various pathways, including the release of catecholamines (e.g., adrenaline and noradrenaline) and the stimulation of thermogenic enzymes.
These supplements can also improve energy levels and mental focus, allowing for a more intense workout.
Q: Who can benefit from using thermogenic pre-workouts?
A: Anyone who is looking to improve their athletic performance, increase fat loss, or enhance their energy levels during exercise can benefit from using a thermogenic pre-workout supplement.
They are particularly useful for people who are trying to lose weight, as they can help to increase the body’s metabolic rate and burn more calories.
Q: Are thermogenic pre-workouts safe to use?
A: The safety of these pre-workout supplements depends on a variety of factors, including the specific ingredients used, the individual’s medical history, and the frequency and dosage of supplementation.
Some people may experience side effects such as increased heart rate, nausea, or jitteriness when using them.
It is important to speak with a healthcare provider before starting any new supplement regimen to ensure it is safe for you.
Q: How much caffeine do thermogenic pre-workouts contain?
A: The amount of caffeine in thermogenic pre-workout supplements can vary widely, ranging from 50-400 mg per serving.
Check the label carefully and be aware of your tolerance for caffeine before using these supplements, as excessive caffeine intake can cause negative side effects such as increased heart rate, anxiety, and insomnia.
Q: Can a thermogenic pre-workout supplement be used in conjunction with other supplements or medications?
A: It is possible to use thermogenic pre-workout products in conjunction with other supplements or medications, but it is important to speak with a healthcare provider before doing so.
Some ingredients in thermogenic pre-workout supplements may interact with other substances, and it is important to ensure that these interactions do not cause any adverse effects.
Q: What is the recommended dosage for thermogenic pre-workout supplements?
A: The recommended dosage for thermogenic pre-workout supplements can vary based on the specific product and ingredients used. Follow the manufacturer’s recommendations and start with a lower dosage to assess tolerance before gradually increasing.
It is also important to never exceed the recommended dosage, as this can increase the risk of negative side effects.
Q: Can thermogenic pre-workout supplements be used by people with pre-existing medical conditions?
A: The use of thermogenic pre-workout supplements may not be suitable for everyone, especially for people with pre-existing medical conditions such as heart disease, high blood pressure, or diabetes.
It is important to speak with a healthcare provider before using these supplements to ensure they are safe for you.
What is thermogenesis?
Thermogenesis describes the process that tends to produce heat, and the term is often used to describe medicines, food, or ingredients that promote heat production by metabolic stimulation or germs that generate heat in organic waste.
The basal metabolic rate is generated by almost all enzymatic reactions in the human body, which explains why it’s called thermogenic.
So thermogenesis is the production of heat within the body.
It occurs as a result of various biochemical processes, such as muscle contraction, digestion, and chemical reactions in cells.
Thermogenesis is essential for maintaining core body temperature and is involved in many other important functions, such as regulating blood pressure and fat metabolism.
There are three categories and two types of thermogenesis
The categories are :
- Diet Induced Thermogenesis (DIT)
- Exercise Associated Thermogenesis (EAT)
- Non-exercise activity thermogenesis (NEAT)—not including sleeping, eating, or exercise
The two types of thermogenesis are:
- voluntary: Voluntary thermogenesis is under conscious control
- involuntary: involuntary thermogenesis just happens without you being able to control it
Examples of voluntary thermogenesis include shivering to produce heat when it’s cold outside or exercising to raise your body temperature.
Involuntary thermogenesis occurs constantly throughout the day and night to maintain a constant body temperature.
With all this in mind, we now know that we can exploit the positive effects of thermogenesis by starting the thermogenetic process on purpose.
As we also already know, one way to do so would be to simply start exercising.
The increased metabolic efforts of our body let us burn more calories and thus also burn more fat.
But we can also kickstart our metabolism by consuming foods with thermogenetic properties.
It is estimated that roughly 10% of the total daily caloric intake translates into the thermic effect of food – or TEF.
This figure varies with different types of food and each macronutrient delivers a different level of thermogenetic effects :
- Fat: 9 calories per gram with a TEF of 0–3%.
- Carbohydrate: 4 calories per gram with a TEF of 5–10%.
- Protein: 4 calories per gram with a TEF of 20–30%.
This means that a meal containing 750kcal has a thermogenetic effect of 75kcal.
Our body burns 75kcal just by digesting our meal.
It’s crucial to note that a thermogenic pre-workout does only so much to support your efforts in stepping up your body’s energy expenditure.
They will assist the body in its fat-burning efforts if you are eating healthily and stay in a calorie deficit.
You cannot, however, expect them to function if you eat a poor diet.
Keep in mind that this will only work with healthy foods and high-quality ingredients!
Don´t believe that you will burn 100kcal by eating 1000kcal in the form of potato chips!
Plus: burning calories will work best when your thermogenic fat burner supplements are combined with intense workouts.
Best Thermogenic Foods
Lean protein is a type of protein that contains little to no fat. It is often recommended as part of a healthy diet, as it can help you feel full without consuming many calories.
Good sources of lean protein include high-quality beef, chicken and turkey, fish, tofu, low-fat milk, plain yogurt, and legumes.
This thermogenic food contains Capsaicin, a substance that increases the temperature of your body by stimulating thermogenesis.
When taken as a supplement, capsaicin, the chemical that gives cayenne peppers their characteristic spicy taste, has been linked to a number of health advantages.
A study already conducted in 1992 showed that those who added cayenne pepper to their meals burned more calories than those who didn´t.
Green tea is said to be one of the healthiest beverages on the planet.
Its high level of antioxidants provides a high number of health benefits, like an increased mental focus, fat loss, protection against cancer, and a reduced risk of heart disease.
This thermogenic drink is loaded with antioxidants and improves fat burning by increasing thermogenesis and fat oxidation.
It also helps to reduce appetite.
A 2009 study showed that green tea increased energy expenditure by 4% over a period of 24 hours.
Coffee is a popular drink known for its ability to focus and increase energy levels.
Coffee has been linked to a long list of health benefits, giving you all the more incentive to start brewing.
It has also been shown to have an anti-inflammatory effect on human beings, which can assist with numerous ailments including heart disease, stroke prevention, diabetes treatment and so much more.
This thermogenic drink contains Caffeine, a substance that has been shown to increase thermogenesis and improve fat burning.
A study conducted in 2006 showed that consuming caffeine increased energy expenditure by 5–8%
Grapefruit is a citrus fruit native to the tropical areas of Mexico and Central America.
It’s high in nutrients, antioxidants, and fiber. This makes it one of the healthiest citrus fruits available.
Plus, studies suggest that grapefruit may have several significant health advantages.
Weight loss and a lowered risk of heart disease are just two examples.
This thermogenic fruit contains a substance called Naringenin, which has been shown to increase thermogenesis.
A study conducted in 2005 showed that those who ate grapefruit before meals lost more weight than those who didn´t.
Apple Cider Vinegar
Apple cider vinegar has antioxidant and antimicrobial properties, as well as health benefits.
This thermogenic food contains Acetic Acid, a substance that has been shown to increase thermogenesis.
People who consume vinegar before meals have lower insulin levels and burn more fat than those who don´t.
These thermogenic foods also contain Capsaicin, a substance that increases thermogenesis.
Eating hot peppers has been shown in studies to raise body heat and boost metabolism, as well as increase “fat-burning” processes. Furthermore, due to the spiciness of the flavor, individuals tend to feel fuller and faster and eat less.
This thermogenic food contains gingerol, a substance that has been shown to increase thermogenesis.
The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
Gingerol is the main bioactive compound in ginger. It’s responsible for much of ginger’s medicinal properties.
A study conducted in 2008 showed that those who added ginger to their meals had lower insulin levels and burned more fat than those who didn´t.
So you see, there are many thermogenic foods that can help you boost your metabolism and burn more fat.
Why take thermogenic pre-workouts?
What if you want to take things one step further and really maximize your fat-burning potential?
Do you want to make sure that every calorie you eat is used efficiently by your body and doesn´t get stored as fat?
What if we could combine the positive effects of thermogenetic foods with the thermogenetic weight loss effects of an intense workout?
The answer lies in thermogenic fat-burner pre-workout supplements.
Main Goal: Fat Burning
Thermogenic pre-workout supplements are designed to increase thermogenesis, give your metabolism a boost and kick off the process to burn fat.
The best thermogenic pre-workout supplements have optimized formulas and contain proven fat-burning ingredients to get the metabolic process going.
Normal pre-workouts are designed to prepare your body for the upcoming workout.
But they will not deliver the thermogenic fat burner effect as these supplements lack the necessary thermogenic ingredients.
The Thermogenic Effect
Most of us are looking to burn calories, get rid of fat cells and stored body fat, and build lean muscle mass.
Thermogenic pre-workout supplements can help you reach this goal, as they contain proven body fat-burning ingredients like Caffeine, Green Tea extract, synephrine, or Capsaicin, which have all been shown to be thermogenic body fat burners.
They also often contain other ingredients like vitamins or minerals, amino acids, citrulline, and beta-alanine which can help to improve your health and boost your energy levels to increase exercise performance.
If you’re considering taking a thermogenic supplement, it’s important to speak with your healthcare provider first.
Thermogenic supplements may not be safe for everyone, and they can interact with certain medications.
For example, thermogenic supplements that contain caffeine can interact with blood pressure medications and increase the risk of side effects.
Difference Between Thermogenic and Other Pre-Workout
Thermogenic pre-workout Supplements
Thermogenic pre-workouts work by increasing the body’s core temperature, which then leads to an increase in metabolic rate and caloric expenditure.
The key ingredients in thermogenic pre-workouts that cause this increase in body temperature are substances such as caffeine, green tea extract, and capsaicin.
These ingredients stimulate the central nervous system and cause an increase in epinephrine (adrenaline) levels, which leads to an increase in heart rate and metabolic rate, causing the body to burn more calories and potentially more fat.
Normal pre-workouts, on the other hand, generally work by providing energy, improving athletic performance, and enhancing focus through ingredients like caffeine, B-vitamins, and amino acids.
Caffeine increases energy levels and improves focus, B-vitamins provide energy to the muscles and help to reduce fatigue, and amino acids can improve endurance and muscle recovery.
In summary, while normal pre-workouts aim to improve athletic performance, energy, and focus, thermogenic pre-workouts aim to enhance fat loss by boosting metabolism through increased body temperature and caloric expenditure.
What to Look for When Buying a Thermogenic Pre-Workout
Transparent Ingredient Label
If the nutrition label contains a proprietary blend, it’s a bad sign since you are not being informed what exactly is in the formula. They might be underdosing components or utilizing low-cost fillers to save money.
Check the caffeine level of your chosen product – supplement companies tend to increase caffeine levels with every new product they release.
Especially if you are caffeine sensitive, you might want to avoid pre-workouts with a high amount of caffeine. The best approach to figuring this out is to start small. Start with a half dose of pre-workout and see how you feel after that. Only then try taking a little bit more.
Compare several thermogenic pre-workout supplement products. Find out about the doses of different ingredients to get a feeling of what is good for you. Ingredients should definitely not be underdosed – you don´t want to pay for useless filler material.
Reference list of amounts you can take up of each ingredient per day:
- Caffeine: up to 400 mg per day for a healthy adult
- Ginger: up to 3-4 grams
- Chili Peppers: 10-15 grams per day
- Apple Cider Vinegar: 30 ml per day
- Grapefruit: 180 ml per day
- Green Tea Extract: 250-500mg per day
- Cayenne Pepper: 2-6 mg per day
Common side effects of thermogenic pre-workouts include increased heart rate, jitters, anxiety, increased sweating, headache, nausea, and upset stomach.
Some ingredients used in thermogenic pre-workouts, such as caffeine and yohimbine, can also cause more severe side effects such as rapid heartbeat, high blood pressure, and fainting.
It is important to follow the recommended serving size and to consult with a doctor before using thermogenic pre-workouts, especially if you have any pre-existing health conditions.
How to use Thermogenic Pre-Workout Supplements
Begin with a low-stim high-energy pre-workout if you’re just getting started with stimulating pre-workout supplements or fat-burning pre-workouts.
Test your tolerance by taking only half or even less than the recommended amount.
From there, you may gradually increase how much you ingest until you reach the full suggested dose.
It’s also advised to wait until after you’ve hit a fat-loss plateau before using thermogenic pre-workouts since that’s when the boost they provide will be the greatest.
Take thermogenic fat burners only two or three times each week, usually when doing circuit training, cardio, or higher-rep strength training that is already raising your heart rate and stimulating your nervous system.
Take two weeks off from your high-stim pre-workouts every four to six weeks, then repeat the process.
This method helps you minimize your tolerance for and reliance on these products.
How NOT to use thermogenic pre-workout supplements
The most important advice: Do NOT overdose! Even the best thermogenic pre-workout supplement will do no good when overdosed.
Because the ingredients in thermogenic pre-workouts excite your nervous system to such an extent, taking in too much of a good thing is not a good idea.
So you should avoid overstimulating your body.
What else might you do wrong?
Do not consume thermogenic pre-workouts at night, as you will be unable to sleep!
It´s like drinking several cups of coffee late at night and taking up too much caffeine by doing so. Let your common sense do its job.
In conclusion, thermogenic pre-workout products can be a great way to get an edge in the gym. However, it’s important to use them responsibly and not exceed recommended doses.
Make sure you read labels carefully and compare different products before making your purchase – always buy high-quality products. Aim to get the best thermogenic pre-workout product that your sports nutrition dealer has to offer.
Start by taking half the suggested dose, then increase as needed.
Additionally, be mindful of potential side effects and talk to your doctor if you have any questions or concerns.
With the right approach, thermogenic pre-workouts can be a powerful tool for getting the most out of your workouts.