Pre-cardio supplements – what do you need to know?

The oxidation of fatty acids is one of the most important processes for the proper functioning of the heart muscle and for maintaining a healthy physique. That is why any physical activity performed at a steady pace for at least 30 minutes, at 60–70% of maximum heart rate, as it oxidises fatty acids, is called cardio training, a term derived from the Greek "kardia" – "heart". So, if you are looking for pre-workout supplements suitable for use before a cardio session, it is worth paying attention to ingredients whose presence in the diet of active people is linked to exercise physiology, energy metabolism and muscle function.

1. What is worth knowing about oxidation?
2. The problem of distance
3. The problem of permeability
4. Pre-workout supplements
5. What should you bear in mind?
6. FAQ

What is worth knowing about oxidation?

In the process of fatty acid oxidation, the chemical energy stored in the bonds between carbon atoms is converted into biological energy – that is, energy available to power vital functions – and stored in the high-energy phosphate bonds of adenosine triphosphate, better known by its abbreviation ATP. And since fatty acids are biochemical molecules composed of a large number of carbon atoms (usually around 20), their oxidation process yields a great deal of biological energy.

Consequently, tissues with the highest energy requirements derive their biological energy primarily through the oxidation of fatty acids, with muscle tissue being the record-holder in this regard, particularly when actively working, such as during cardio training, covering up to 80% of its energy requirements from this process. And since the heart is made up of muscle tissue, this explains the importance of fatty acid oxidation for the proper functioning of the heart muscle.

Furthermore, as the contractile proteins of muscle fibres can efficiently alternate between shortening and lengthening – that is, work most effectively – only within temperature ranges optimal for these activities, part of the energy derived from fatty acid oxidation is emitted by the working muscle fibres as heat, or thermal energy. And since unoxidised fatty acids are stored in subcutaneous tissue, forming unsightly folds and deposits, the process of fatty acid oxidation is also of fundamental importance for the aesthetics of our body.

The problem of distance

Although the oxidation of fatty acids provides the most energy to working muscles, this process faces certain difficulties. As we know, fatty acids are stored in subcutaneous tissue in the form of triglycerides, i.e. bound to glycerol. Therefore, for muscles to utilise the energy stored in fatty acids, they must first be released from their bonds with glycerol in a process known as lipolysis.

Our body deals with this problem using secondary messengers from the group of cyclic nucleotides, such as cyclic adenosine monophosphate (cAMP) and cyclic guanosine monophosphate (cGMP). When working muscles require fatty acids, cyclic nucleotides initiate enzymatic processes in the fat cells of the subcutaneous tissue, breaking down triglycerides and releasing fatty acids into the blood, from where their molecules are carried via the bloodstream to the muscle tissue.

The problem of permeability

In practice, the process of fatty acid oxidation by working muscle fibres encounters yet another fundamental problem… the mitochondrial membrane, which is impermeable to fatty acids. Our muscle fibres, however, cope with this problem using L-carnitine, more on which in a moment...

Pre-workout supplements

On the sports nutrition market, we find dietary supplements recommended for use before training, commonly known as pre-workout supplements. Pre-workout supplements are a broad group of products designed to facilitate the delivery of selected nutrients in a convenient form, tailored to the daily routine of an active person. Their composition can vary greatly, so it is worth paying attention not only to the category name, but above all to the specific substances present in the formula, their quantity, origin and method of use.

Among the ingredients frequently found in supplements chosen before cardio workouts, the following should be mentioned first and foremost: guarana, citrulline, L-carnitine and leucine. Each of these ingredients has different chemical properties and plays a distinct role in human physiology. So let’s take a closer look at them to better understand what they are, where they are found and why they appear in products for physically active people.

Guarana

The active nutritional components of guarana are methylxanthines and flavonoids. As for methylxanthines, guarana contains caffeine, theobromine and theophylline, with caffeine being by far the most abundant; a 100-gram portion of the seeds may contain between 3,500 and as much as 8,000 mg. As for flavonoids, 100 g of guarana seeds may contain up to 7,600 mg of catechins, up to 4,400 mg of epicatechins and up to 870 mg of procyanidins, giving a total of almost 13,000 mg.

Caffeine is a compound well known from our daily diet, as it is found not only in guarana but also in coffee, tea, cocoa, yerba mate and certain drinks. Chemically, it belongs to the methylxanthines, and its presence gives guarana a distinctive place among the plant-based ingredients used in products for adults. Catechins, epicatechins and procyanidins, on the other hand, belong to the group of polyphenolic compounds, i.e. substances naturally present in many plants.

Guarana is therefore an interesting example of a raw material that combines the presence of caffeine with a rich profile of plant substances. In preparations used prior to physical activity, it appears mainly as a natural source of caffeine. Those using guarana-based products should pay attention to the total amount of caffeine per serving, individual tolerance, the time of use, and the presence of other sources of caffeine throughout the day. This is of practical importance, particularly for those who drink coffee, strong tea or caffeinated drinks.

“Cardio helps increase energy expenditure, whilst strength training helps maintain muscle mass and improve body shape. It is only by combining both forms of exercise that you achieve the most comprehensive approach to weight loss.” Łukasz Domeracki – Dietitian and Trainer

Citrulline

Citrulline is an amino acid, but one that is not a component of proteins; it is not widely found in food, occurring in significant quantities mainly in watermelons. Its primary role in the body is to participate in the urea cycle, which is associated with the metabolism of ammonia produced as a result of amino acid metabolism, and its secondary role is as a precursor to arginine, an amino acid linked to the formation of an important gaseous messenger – nitric oxide (NO).

Nitric oxide is one of the gaseous messengers naturally occurring in the human body. Its presence demonstrates that certain molecules with a simple chemical structure can perform complex signalling functions. Citrulline, on the other hand, is of particular interest precisely because it does not belong to the group of amino acids that build proteins, yet it is involved in important metabolic processes. In supplements for active people, it most often appears as a single ingredient or as part of more complex formulas.

In practice, it is worth viewing citrulline as a non-protein amino acid with a specific role in human metabolism. Its presence in preparations used in the context of training stems from an interest in ingredients related to exercise physiology, amino acid metabolism and the functioning of nitric oxide as a messenger. It is an ingredient that clearly demonstrates that the nutrition of active people encompasses not only classic proteins, carbohydrates and fats, but also compounds performing more specialised biochemical functions.

L-carnitine

L-carnitine is an amino acid belonging to the betaine group; although these are not components of protein molecules – for which amino acids are best known – they perform other important vital functions in the human body. The primary function of L-carnitine is to participate in the transport of long-chain fatty acids to the cell’s mitochondria, where these acids can take part in energy metabolism, and the energy from their oxidation is stored in the high-energy phosphate bonds of ATP.

In the diet, L-carnitine is found mainly in meat and dairy products. For example, a 100-gram steak provides approx. 100 mg, a glass of yoghurt approx. 80 mg, and a glass of milk approx. 20 mg of L-carnitine. Due to the specific energy requirements of muscle fibres, L-carnitine is present in significant quantities in muscle tissue, which stores a large proportion of this compound’s reserves in skeletal and cardiac muscle, whilst smaller amounts are found in the kidneys, liver and brain, amongst others.

In fact, the transport of fatty acids from the sarcoplasm to the mitochondria of muscle fibres, known as the carnitine shuttle or bridge, is a multi-step enzymatic process in which fatty acids bound to L-carnitine, as molecules of so-called acylcarnitine, are transported across the membrane into the mitochondrial matrix, whilst the released L-carnitine is transported in the opposite direction, for reuse, from the mitochondrial matrix back to the sarcoplasm.

For this reason, L-carnitine is one of the most frequently discussed components in the context of fatty acid metabolism. In supplements for active people, it appears as a compound naturally occurring in the body and food, associated with energy metabolism at the cellular level. It is worth remembering, however, that in training practice, the whole lifestyle is important: regularity of activity, diet, recovery, energy balance and the body’s individual needs.

“Cutting isn’t about making every workout as intense as possible, but about striking the right balance between consistency, appropriate intensity and varied stimuli. Cardio helps increase energy expenditure, whilst strength training signals to the muscles to maintain strength and body shape.” Tomasz Maciołek – Physiotherapist and Trainer

Leucine

Leucine, along with valine and isoleucine, belongs to the group of so-called branched-chain amino acids (BCAAs), which form a significant part of the pool of essential amino acids – those that must be obtained through diet. For this reason, leucine is most commonly offered as a dietary supplement in the form of BCAA supplements or as a natural component of protein products, in which it occurs alongside other amino acids.

Our muscle mass consists mainly of proteins, whilst protein molecules are made up of amino acid molecules. Proteins are made up of 20 amino acids, including leucine. Its nutritional importance therefore stems primarily from the fact that it is an essential amino acid and is one of the components of proteins found in the human body and in protein-rich foods.

Leucine occurs naturally in meat, fish, eggs, milk and dairy products, as well as in selected plant-based foods that are sources of protein. In supplements for active people, it appears on its own, in BCAA blends or in protein supplements. In the context of cardio training, it is worth considering it as part of the broader issue of nutrition for active people, where total protein intake, regularity of meals, diet quality and tailoring supplementation to the overall daily routine are all important.

What should you bear in mind?

Taking all the above facts into account, it is worth noting that the use of supplements before cardio workouts should ideally be considered in the context of your overall diet, regular physical activity and your body’s individual needs. Guarana, citrulline, L-carnitine and leucine are ingredients of different origins, with different chemical structures and different roles in human physiology. As a result, they often feature in supplements chosen by active people, particularly when cardio training is a regular part of their weekly routine.

Supplements taken before cardio training can be a convenient way to deliver selected ingredients in a single serving. When choosing them, it is worth paying attention to the ingredients, caffeine content, presence of amino acids, form of administration, serving size and your own tolerance. A well-chosen supplement should fit in with your training schedule, daily diet and overall activity plan. However, the most important foundations remain regular exercise, a sensible diet, proper hydration and recovery.

FAQ

Is cardio enough when trying to lose weight?

Cardio can be an important part of an active lifestyle, but on its own it is no substitute for a properly balanced diet, regularity and recovery. In practice, an approach where cardio training complements strength training and daily activity works well, provided the whole programme is tailored to the body’s capabilities.

Why is it worth combining cardio with strength training?

Cardio training engages the cardiovascular and respiratory systems and large muscle groups, whilst strength training provides the muscles with a different kind of stimulus. Combining both forms of activity allows you to build a more comprehensive training plan, in which aerobic exercise and resistance training complement each other.

What intensity of cardio is appropriate?

The intensity of cardio should be tailored to your fitness level, training goal and overall activity plan. For many people, a moderate pace works well, allowing you to maintain an even breathing rhythm and continue the effort for a longer period. More intense forms can be added, but should be planned with recovery in mind.

Do you have to do cardio every day?

There’s no need to. It’s best to tailor the frequency of your cardio sessions to your strength training, your level of fatigue, your daily routine and your ability to recover. For many people, a few regular sessions a week will be a better option than daily workouts that come at the expense of rest.

When is the best time to do cardio – before or after strength training?

If strength training is your priority, it is often more practical to do it before cardio to retain more strength and focus for resistance exercises. Cardio can then be added after your workout or scheduled for a separate day. The final choice depends on your goal, daily schedule and individual exercise tolerance.

Are pre-cardio supplements necessary?

Pre-cardio supplements are not necessary. They can be a supplement to your daily diet and active lifestyle, but they do not replace regular training, proper nutrition, hydration and rest. When choosing a product, it is worth paying attention to the ingredients, serving size, the presence of caffeine and your own tolerance to individual ingredients.

What should you look out for in pre-workout supplements for cardio?

It is worth checking what ingredients the product contains, how much of each is in a serving, and whether the formula is suitable for the time of your workout. The presence of caffeine or its plant-based sources, such as guarana, is particularly important, as caffeine can also be found in coffee, tea, yerba mate, cocoa and functional drinks.

Autor: Sławomir Ambroziak

Sources:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC3397351/
• https://pmc.ncbi.nlm.nih.gov/articles/PMC4967041/
• https://www.ncbi.nlm.nih.gov/books/NBK223808/
• https://www.mdpi.com/2072-6643/10/7/921
• https://www.sciencedirect.com/science/article/abs/pii/S1756464619304827