G'day BnB Fam. Jonathon here. When I first started Booty N Buff, my goal was to create more than just another fitness brand. I wanted to build a community where we could cut through the noise and provide the actual tools people need to feel confident and strong. Whether you are walking into the gym for the first time or you are a seasoned lifter, there is always something new to learn about how we fuel our bodies.
One of the most common questions I get in my inbox is about pre workout supplements. I remember when I first started training back in the day. I was standing in a supplement shop feeling completely overwhelmed by the rows of bright tubs with aggressive labels. I ended up buying something that made me feel like I had ants crawling under my skin and my heart was racing. I did not understand what I was taking or why I was taking it. I just thought that was how it was supposed to feel.
At Booty N Buff, we believe that education is just as important as the training itself. We want you to understand what you are putting into your body so you can make the best choices for your specific goals. If you are a beginner looking to optimize your performance, this guide is for you.
What Exactly Is Pre Workout?
Before we dive into the ingredients, let us look at the basics. Pre workout supplements are powdered mixes usually taken about thirty to sixty minutes before you start your exercise. The primary goal is to provide a boost in energy, focus, and endurance so you can get the most out of every single rep.
Research shows that these supplements are particularly useful for beginners who are looking to optimize their workouts through a combination of ingredients like caffeine, beta alanine, and various vitamins. It is not about a magic fix, but rather about creating a physical and mental environment where you can perform at your peak.
The Science Behind The Scoop
I have always been a big believer in looking at the evidence rather than just following the latest trends. When we formulated our range at Booty N Buff, we looked at what actually works. It is important to remember that while I can tell you what I use for my heavy leg days, the benefits of these ingredients are grounded in clinical studies.
Caffeine is perhaps the most well known ingredient in these formulas. Scientific data suggests that caffeine in doses of 150 to 300mg can provide immediate energy, improved focus, and a reduction in perceived fatigue. For a beginner, starting at the lower end of that scale is usually the smartest move to avoid feeling jittery. We offer Project Helios a thermogenic formula with lighter caffeine load as a great way to ease into pre-workout.
Then we have beta alanine. You might have heard people talking about the tingles they get after taking a supplement. That is usually the beta alanine at work. Studies indicate that beta alanine helps buffer muscle acid, which can delay fatigue during high intensity training sets. It is a fantastic tool for those moments when you are trying to push through the final few reps of a set.
Another powerhouse ingredient is L Citrulline. Research has shown that L Citrulline boosts nitric oxide production, which improves blood flow and oxygen uptake while supporting recovery. This is what gives you that pumped feeling in your muscles during a workout.
Finally, many formulas include creatine. Scientific evidence supports the use of creatine for increasing strength, power, and lean muscle gains over time. Unlike caffeine, which works almost instantly, creatine builds up in your system, so consistency is key. We do not include creatine with our pre-workouts as we sell that separately. This is due to the fact creatine can and should be taken everyday where pre-workouts should only be used on the days you seriously need a boost in the gym. You can learn more about the science behind Creatine or the myths around creatine timing in our previous blogs.
Finding Your Perfect Match
At Booty N Buff, we designed three distinct options because we know that everyone in the BnB Fam has different needs. I often tell people that your choice of supplement should match the intensity of your day and your specific training style.
If you are looking for a massive energy surge for an intense lifting session, we created Project Hades. This is our super strong stimulant formula. Because it is quite potent, I always suggest that beginners start with half a scoop to see how their body handles it. Research confirms that high stimulant formulas containing 200 to 300mg of caffeine are best suited for experienced users or those who have assessed their tolerance.
For your everyday workout where you want a great pump without a heavy crash, we have Project Ares. This is our go to for daily consistency. It focuses heavily on that blood flow and focus aspect. Evidence suggests that pump focused ingredients like L Citrulline are a low risk and effective option for those new to supplementation.
Then there is Project Helios. I find this one is perfect for those cardio heavy days or when you are focused on body composition. It acts as a fat burner and a light stimulant. Clinical research notes that thermogenic ingredients, such as chili extract, can assist with calorie burning and provide a mild energy lift without the intensity of a high stim product.
How To Use Pre Workout Like A Pro
Timing is everything. I have seen so many people take their scoop as they are walking through the gym doors, but that usually means the ingredients do not kick in until they are halfway through their session. For the best results, you want to mix your scoop with water and drink it thirty to sixty minutes before you start. This allows for proper absorption.
If you are just starting out, please do not feel like you need a full serving straight away. Assess your tolerance by starting with a half scoop. This is especially important if you are sensitive to caffeine. It is also a good idea to cycle off these supplements for a week or two every couple of months. Scientific guidance suggests that cycling off helps prevent your body from adapting too much to the stimulants, ensuring they remain effective when you do use them.
Hydration is another non-negotiable factor. These ingredients work best when you are well hydrated. I always make sure I am drinking plenty of water throughout the day, not just during my workout. Also, be mindful of the time of day you train. Taking a high stimulant product late in the evening can definitely interfere with your sleep, and sleep is where the real recovery happens.
Safety and Quality
As the founder of this brand, I take your health seriously. I always recommend consulting with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are pregnant. We also believe in choosing products that are transparent about their ingredients.
Using these tools as part of a balanced approach to fitness is how you get long term results. A supplement can give you that extra five percent, but the other ninety five percent comes from your hard work, your nutrition, and your consistency.
I want to hear from the BnB Fam now. Have you tried any of our Project range yet, or are you still trying to decide which one fits your goals? What was your first experience with a pre workout like? Drop a comment below and let us know your thoughts or any questions you have. We are all here to support each other on this journey to becoming our strongest selves.
