Pre-workout Powder Reccomendations

Anyone willing to share the pre-workout powder or supplement you use for sustained energy, endurance, and strength for climbing (or running)?  I'm trying to avoid caffeine.  (I also wouldn't mind feedback of, "skip the powders and do X instead.")  I just turned into a 50-year old woman, and daaaaang, Reefer Madness is hella harder than when I was 30 (and still a woman).

I skip the powders. They’re all just caffeine or some mixture of vitamins derived from whatever they think will sell you on it mixed with a ton of fake chemical sugar.

The biggest thing I think that helps is to keep your protein levels up and limit sugars (Breads, beer, candies etc..).

As for pre workout, motivation is the biggest factor. Gotta keep yourself motivated. Caffeine works for some but causes dependency and diminishing returns among other issues as you age. Mega dosing on caffeine before strenuous exercise in your 50’s is not a great idea. I visit new places, buy some new gear (even something small), go with a mindset to try some new variation, style, route etc. Whatever gets you out the door. 

Do things that have real consequences and scare you. 

I  would actually suggest simple carbs (sugars) if one wants sustained energy and endurance . It's not something you need to pre-load, just add something into your drink. It'll most likely help with hydration as well (slows down the absorption of the water itself, rather than just going through you). A tablespoon of sugar, some lemon and honey, pinch of salt. Lots of products make a pre-mix of course.

(All the things you want are of course trainable, and not actually something you get in a powder, which can only support what you want to do. For some reason I have to clarify that. Like you know why we're all at the gym pulling on dayglo colored holds after work.) 

I agree that a good mental is the best pre-workout, but it seems to be universally agreed upon in the endurance sport world that consuming glucose mid-activity will help performance, endurance specifically. Long Ranger hit it on the nose with that one.

I’m partial to collagen before, sugar & electrolytes during, and protein after. 

Transparent Labs Stim Free supplement.

https://www.transparentlabs.com/products/non-stim-pre-workout

i dont drink caffeine. every morning i have a cup of 12+ oz water with a 1/4 cup coconut water, tablespoon of celtic salt and lemon juice. for long days, i'll make a nalgene of the same. works great for me.

I’m sure there are downsides and so on but gnarly nutrition BCAA’s w caffeine makes me happy on the way to the crag. 

For endurance and sustained energy I feel like a daily dose of Creatine, combined with regular carbs and minor bumps of fat and protein during the push keeps me going longest with the least fatigue. I like electrolytes a lot too (though they’re not all the same).  Maybe they just help me drink more water?

I’m also a firm believer in 1gram/pound of protein/body weight as a general dietary norm.  It’s harder to do than you think so some powdered protein supplement can help quite a lot.  

So yeah, my three powders are Creatine, Protein, and Electrolytes.  All three have helped me perform longer and recover faster.  There’s some research out there that creatine may have extra benefits for women.

But the importance of whole foods can’t be stressed enough.  Most of my diet is meat, vegetables, rice and potatoes. I eat a fair amount of dairy and legumes as well.  I believe in fueling with carbs, but I’ve aged away from Sour Patch Kids or discount pastries.  Mashed sweet potatoes with a sprinkle of sausage or an eggy potato pancake are excellent long-burn fuel.  If I need a rapid hit, apple slices work great.

If you like some of what caffeine does for you, but dislike the side effects, Taurine may be worth experimenting with.  It’s a common ingredient in pre-workout mixes and does seem to bump up motivation and confidence.  I have noticed less jitters and diarrhetic effects compared to caffeine, but I haven’t used it in years.

Here’s what I use in the summer months.
It’s known as Switchel and was common in the 18th and 19th century. 

1/2 gallon water.
1/2 cup light or Barbados molasses.
1/4 cup apple cider vinegar.
1 tbs powdered ginger.

Romans used honey instead of molasses. And limes or lemons can replace vinegar, though I don’t prefer it personally.

Serve cold. 

Last I checked, there were four legal supplements with decent data to support their role as ergogenic (performance enhancing) aids.

1. Caffeine

2. Creatine

3. Sodium bicarbonate

4. Beta alanine

Since number 1 is out (why?), I’d look into the other three.

Like you said in the original post, skip the powder and just do X. It’ll get you real hyped. 

I'm in my early 60s and my pre-climb drink is a 12 oz mix of 50% citrulline malate, 20% collagen, 10% BCAA, 10% creatine, 10% Celsius powder.  Other than the Celsius I get the rest from Physivantage products. And I have a pea protein shake with more creatine post climbing.

snowdenroadwrote:

I'm in my early 60s and my pre-climb drink is a 12 oz mix of 50% citrulline malate, 20% collagen, 10% BCAA, 10% creatine, 10% Celsius powder.  Other than the Celsius I get the rest from Physivantage products. And I have a pea protein shake with more creatine post climbing.

Why collagen? It's just a rather expensive way of obtaining poor quality protein. Same with BCAAs for that matter. 

I have a theory that Aminos, leucine in particular, could help protein uptake in the critical 30 minutes post-workout.  Other than that I don’t see them being better than a different protein and they are usually a low dose.  Same for collagen.  

Permabeta’s list is a good one.

I’m been a type 1 diabetic for 37 years so I know a bit about nutrition and energy expenditure.

Please keep in mind that everyone is different and your nutritional requirements may vary  

Anyways …

For something like climbing try eating 15-30 grams of carbs with 10-15 grams of protein about 45-60 minutes before climbing.  This should sustain glucose levels for an anaerobic activity like climbing for around 90 minutes.

Good luck!  

duncan...wrote:

Why collagen? It's just a rather expensive way of obtaining poor quality protein. Same with BCAAs for that matter. 

There have been some studies showing pre-loading with collagen before a weight bearing exercise, increased uptake of collagen amino acids into the loaded tendons.

I have spoken with college athletes that said their programs are saying and promoting the same thing.

YMMV

Permabetawrote:

Last I checked, there were four legal supplements with decent data to support their role as ergogenic (performance enhancing) aids.

1. Caffeine

2. Creatine

3. Sodium bicarbonate

4. Beta alanine

Since number 1 is out (why?), I’d look into the other three.

NIH summary of ergogenic supplements