This article explains what hydrolysed protein is and the key benefits it offers for muscle recovery, digestion, and performance.

What Is Hydrolysed Protein?

Hydrolysed protein is protein that has been partially broken down into smaller peptides and amino acids through a process called hydrolysis. This process uses enzymes or heat to break the long protein chains into shorter ones.

Because the protein is already partially digested, the body can absorb it more quickly and efficiently compared with standard protein sources.

Hydrolysed protein can be made from several protein sources, including:

• Whey protein
• Beef protein
• Collagen protein
• Casein protein

Hydrolysed whey and hydrolysed beef protein are especially popular in sports nutrition supplements.

1. Faster Protein Absorption

One of the biggest advantages of hydrolysed protein is speed of absorption.

Since the protein molecules are already broken down into smaller peptides, the digestive system has less work to do. This allows amino acids to reach the bloodstream faster, which can be particularly beneficial after exercise when muscles need nutrients quickly.

Fast protein delivery can help support:

• Muscle repair
• Muscle growth
• Reduced recovery time between workouts

This is why hydrolysed protein is commonly used in post-workout supplements.

2. Improved Muscle Recovery

After intense training, muscle fibres experience small amounts of damage. The body repairs this damage using amino acids from dietary protein.

Hydrolysed protein provides a rapid source of essential amino acids, including branched-chain amino acids (BCAAs) such as leucine, which play an important role in stimulating muscle protein synthesis.

Because the amino acids are delivered quickly, hydrolysed protein may help:

• Support faster recovery
• Reduce muscle soreness
• Improve training consistency

3. Easier Digestion

Some people struggle to digest traditional protein powders, especially those that contain lactose or larger protein molecules.

Hydrolysed protein is often easier on the digestive system because it is already partially broken down. This can reduce issues such as:

• Bloating
• Stomach discomfort
• Slow digestion

For people who have trouble digesting standard whey protein, hydrolysed options or alternative sources like hydrolysed beef protein can be a good solution.

4. Suitable for Dairy-Free Diets

Not all hydrolysed proteins are dairy based. Products like hydrolysed beef protein isolate offer a high-protein alternative for those who:

• Are lactose intolerant
• Follow dairy-free diets
• Prefer non-milk protein sources

These products still provide a complete amino acid profile, making them suitable for muscle support and athletic performance.

5. High Protein Content With Low Fat and Sugar

Many hydrolysed protein supplements are produced using highly refined protein isolates. This means they often contain:

• Very high protein content
• Minimal carbohydrates
• Very low fat
• Low calories per serving

Because of this, hydrolysed protein powders can fit well into different nutrition plans, including:

• Fat-loss diets
• Lean muscle building programmes
• High-protein lifestyles

6. Convenient and Versatile

Like other protein powders, hydrolysed protein is easy to use. It can be mixed with water, milk alternatives, or added to smoothies and recipes.

This convenience makes it simple to increase daily protein intake, especially for people with busy lifestyles or higher protein requirements.

Is Hydrolysed Protein Right for You?

Hydrolysed protein is a great option for people who want fast-absorbing, high-quality protein that supports muscle recovery and performance. It can be particularly useful for athletes, gym enthusiasts, and anyone looking to optimise their protein intake.

However, the best protein supplement ultimately depends on individual needs, diet, and training goals.

Final Thoughts

Hydrolysed protein offers several advantages compared with traditional protein powders. Thanks to its pre-digested structure, it delivers amino acids quickly, supports efficient muscle recovery, and can be easier on the digestive system.

Whether sourced from whey, beef, or collagen, hydrolysed protein can be a valuable addition to a balanced diet and an effective tool for supporting fitness and performance goals.

The post The Benefits of Hydrolysed Protein: Faster Absorption, Better Recovery first appeared on 10 Reps Supplement Store.

Interest in nootropics has grown significantly in recent years, particularly among students, professionals, athletes, and individuals looking to support mental performance during demanding tasks.

What Does “Nootropic” Mean?

The term nootropic was first introduced in the 1970s by Romanian psychologist and chemist Corneliu E. Giurgea, who studied compounds that could support cognitive processes. The word itself comes from the Greek terms:

• “nous” meaning mind
• “tropein” meaning to bend or influence

Giurgea suggested that true nootropics should support cognitive function while having low toxicity and minimal side effects. Today, the term is used more broadly to describe a wide range of compounds included in supplements designed to support mental performance.

Common Types of Nootropics

Nootropics can generally be grouped into three categories.

1. Natural Nootropics

These are compounds derived from plants, herbs, or natural food sources.

Examples include:

• Ashwagandha
• Panax ginseng
• Rhodiola rosea
• L-tyrosine
• Ginkgo biloba

Many of these ingredients have been used in traditional medicine systems for centuries.

2. Nutritional Nootropics

These are vitamins, minerals, or amino acids that play a role in normal brain function.

Examples include:

• Vitamin B12
• Choline
• Omega-3 fatty acids
• Citicoline (CDP-choline)

These nutrients support processes such as neurotransmitter production and normal nervous system function.

3. Stimulant-Based Nootropics

Some nootropic formulas include stimulants that support alertness and attention.

Examples include:

• Caffeine
• Theanine
• Certain pre-workout ingredients

These are commonly used in energy drinks, pre-workouts, and focus supplements.

Potential Benefits Associated With Nootropics

Different nootropic ingredients work through different mechanisms in the brain. Research often explores their role in supporting several cognitive areas.

Focus and Attention

Some ingredients are associated with improved mental alertness and attention span. For example, caffeine is widely studied for its ability to temporarily increase alertness by affecting adenosine receptors in the brain.

Memory and Learning

Certain nootropics are researched for their role in supporting memory processes. Compounds like citicoline and certain plant extracts are studied for their involvement in neurotransmitter production and brain cell communication.

Mental Energy

Nootropic ingredients are also associated with supporting mental energy. This differs from physical energy and refers to the ability to stay mentally engaged during tasks such as studying, working, or problem solving.

Stress and Cognitive Performance

Adaptogenic herbs such as ashwagandha are often included in nootropic formulas because they are researched for their role in helping the body adapt to stress.

How Nootropics Are Used

Nootropics appear in a wide variety of products and settings.

Supplements

Many nootropic ingredients are included in capsules or powdered supplements designed for daily use.

Pre-Workout Formulas

Some pre-workout supplements include nootropic ingredients to support focus and concentration during training sessions.

Energy Drinks and Functional Beverages

Energy drinks and functional beverages sometimes include nootropic compounds to support alertness.

Productivity and Study Support

Students and professionals may use nootropic supplements during periods of intense mental workload, such as exams, long workdays, or creative projects.

Research and Scientific Interest

Scientific research into nootropics has expanded over the past several decades. Studies often examine how specific compounds interact with neurotransmitters, brain metabolism, and cognitive processes.

Areas of research commonly include:

• Neurotransmitter regulation
• Brain energy metabolism
• Neuroprotection
• Cognitive performance under stress

For example:

• Citicoline has been researched for its role in supporting phospholipid synthesis in brain cell membranes.
• L-tyrosine has been studied for its involvement in dopamine and norepinephrine production.
• Ashwagandha has been examined in research exploring stress response and cognitive performance.

It is important to note that research findings can vary depending on dosage, population studied, and study design.

Safety and Considerations

Nootropic ingredients are widely used in dietary supplements, but they should always be used responsibly.

Important considerations include:

• Following recommended serving sizes
• Checking caffeine content when applicable
• Consulting a healthcare professional if you have medical conditions or take medication

Many products containing nootropics are intended for healthy adults and may not be suitable for children, pregnant women, or individuals sensitive to stimulants.

The Growing Popularity of Nootropics

The demand for cognitive support supplements has grown as people look for ways to support both physical and mental performance. As a result, nootropic ingredients now appear in a wide range of sports nutrition, productivity supplements, and functional drinks.

Ongoing research continues to explore how these compounds interact with the brain and how they may support cognitive function when used as part of a balanced lifestyle.

The post What Are Nootropics? Benefits, Uses, and What Research Says first appeared on 10 Reps Supplement Store.

This guide covers the most effective workout energy supplements backed by research and commonly used by athletes and gym goers.

Caffeine for Workout Energy and Focus

Caffeine is one of the most effective and well researched supplements for increasing workout energy. It works by stimulating the central nervous system, improving alertness, reaction time, and mental focus.

Scientific research shows caffeine can improve endurance performance by 2 to 12 percent and increase strength output during resistance training. It also reduces perceived effort, meaning workouts feel easier even at higher intensities.

Caffeine is commonly used in pre workout supplements and is especially beneficial for early morning training or when energy levels are low.

Beta Alanine for Endurance and Reduced Muscle Fatigue

Beta alanine is an amino acid that increases carnosine levels in muscle tissue. Carnosine helps buffer hydrogen ions that build up during intense exercise, which delays muscle fatigue and reduces the burning sensation.

Studies show beta alanine improves performance in high intensity exercise lasting one to four minutes, making it ideal for resistance training, HIIT, and circuit workouts.

Consistent daily supplementation is required, with benefits typically seen after two to four weeks of use.

Creatine for Strength, Power, and Energy Production

Creatine supports the body’s ATP system, which provides energy for short bursts of high intensity movement such as lifting weights.

Extensive research shows creatine supplementation increases strength, power output, training volume, and lean muscle mass when combined with resistance training. It also improves recovery between sets.

Creatine is one of the safest and most effective performance supplements available, with a typical daily dose of 3 to 5 grams.

Citrulline Malate for Blood Flow and Workout Performance

Citrulline malate increases nitric oxide production, improving blood flow and oxygen delivery to working muscles. Enhanced circulation can delay fatigue and improve endurance during training.

Research shows citrulline malate can increase the number of repetitions performed during workouts and reduce muscle soreness after training. Common effective doses range from 6 to 8 grams taken before exercise.

It is frequently included in pre workout supplements to support muscle pumps and sustained performance.

BCAAs for Training Energy and Muscle Support

Branched Chain Amino Acids include leucine, isoleucine, and valine. These amino acids play a role in muscle protein synthesis and can be used as an energy source during prolonged exercise.

Research suggests BCAAs may help reduce exercise induced fatigue and muscle breakdown, particularly during fasted workouts or long training sessions.

While BCAAs are not stimulants, they can support endurance and recovery when protein intake around workouts is limited.

L Arginine for Nitric Oxide and Circulation

L arginine is involved in nitric oxide production, which helps widen blood vessels and improve blood flow during exercise.

Improved circulation supports nutrient delivery and endurance. While citrulline is generally more effective for raising nitric oxide levels, arginine is still widely used in pre workout formulas to support pumps and training performance.

Electrolytes for Hydration and Sustained Energy

Electrolytes such as sodium, potassium, magnesium, and calcium are essential for muscle contraction, hydration balance, and nerve function.

During intense training or heavy sweating, electrolyte loss can lead to fatigue, cramping, and reduced performance. Replacing electrolytes helps maintain energy levels and training output, particularly during long workouts or hot conditions.

Green Tea Extract for Natural Energy Support

Green tea extract provides a natural source of caffeine along with antioxidants known as catechins. This combination supports energy, focus, and fat metabolism.

Compared to high stimulant formulas, green tea extract offers a smoother energy boost and is often preferred by individuals sensitive to caffeine.

Research suggests green tea extract may also support metabolic health and exercise recovery.

Choosing the Best Pre Workout Supplement for Your Goals

The best workout energy supplement depends on training style and personal tolerance.

Caffeine is ideal for focus and immediate energy.
Beta alanine and citrulline malate support endurance and reduced fatigue.
Creatine is best for long term strength and power improvements.
Electrolytes are essential for hydration and sustained performance.

Many pre workout supplements combine these ingredients to provide balanced energy and performance support.

Final Thoughts on Workout Energy Supplements

Using evidence based supplements can help improve workout quality, consistency, and results when combined with proper training and nutrition. Choosing the right ingredients at effective doses is key to maximising performance benefits.

Explore high quality pre workout and performance supplements at 10reps.co.uk and fuel your training with confidence.

The post Best Pre Workout Alternatives for Energy and Performance first appeared on 10 Reps Supplement Store.

Try our AI supplement assistant to answer your custom questions

How does creatine work?

Creatine helps your muscles produce energy during high-intensity exercise. It increases the availability of ATP, the energy currency of your cells, which improves strength, performance and recovery.

What in pre workout gives you a pump?

Ingredients like L-citrulline, arginine and nitric oxide boosters are what give you a pump in pre workout. These increase blood flow to the muscles, leading to greater vascularity and fullness during your workout.

How to shop for reps?

Shopping for reps means buying gear or supplements that support your gym goals. Look for quality brands, solid reviews and products that align with your training needs and values.

What does pre workout do?

Pre workout boosts your energy, focus and endurance before training. It typically contains caffeine and other performance-enhancing ingredients to help you train harder for longer.

Why isolate?

Whey isolate is a highly filtered protein that contains minimal carbs, fat and lactose. It’s ideal for people who want fast digestion, high protein purity or have lactose sensitivity.

How long does pre workout last?

Most pre workouts last between two to four hours. The peak effects usually occur within the first hour and gradually taper off depending on the dosage and ingredients.

How creatine works

Creatine increases your muscle cells’ ability to regenerate ATP, which fuels short bursts of energy. This leads to better strength, power and muscle growth over time.

How long to pre workouts last?

Pre workouts usually last around two to three hours. Factors like caffeine dosage, your tolerance and the specific product all affect how long the effects will remain.

What gives you a pump in pre workout?

A pump in pre workout comes from ingredients that increase nitric oxide, such as L-citrulline or beetroot extract. These improve blood flow and make your muscles feel fuller during training.

What is creatine?

Creatine is a natural substance found in muscle cells. It’s also available as a supplement and helps improve performance in strength and power-based exercises.

What is pre workout?

Pre workout is a supplement taken before training to boost energy, endurance, and focus. It often includes caffeine, beta-alanine, and other performance-enhancing ingredients.

What is vitamin C good for?

Vitamin C helps support your immune system, promotes healthy skin through collagen production, and acts as a powerful antioxidant that protects your cells from damage.

What is creatine used for?

Creatine is used to increase strength, muscle mass, and exercise performance. It’s especially effective for high-intensity workouts like weightlifting and sprinting.

How long does a pre workout typically last?

A typical pre workout lasts two to four hours. The energy boost and focus are strongest in the first hour and taper off over time.

What does pump supplement do?

Pump supplements increase blood flow to your muscles during workouts. They enhance vascularity and muscle fullness by boosting nitric oxide levels.

How does pre workout work?

Pre workout works by stimulating your nervous system with caffeine and other ingredients. This increases energy, focus, and endurance so you can train harder.

How long does preworkout last?

Preworkout effects usually last about two to three hours. The duration depends on your tolerance and the amount of stimulants in the formula.

What is pump pre workout?

Pump pre workout is designed to improve blood flow and muscle pumps during training. These are often stimulant-free and focus on nitric oxide production.

Where to buy whey protein?

Whey protein is widely available online and in supplement stores. Trusted options include brands like MyProtein, Optimum Nutrition, and Bulk.

How long pre workout last?

Pre workout typically lasts two to four hours. Your individual response and the ingredients used can affect how long you feel the effects.

How long does pre work out last?

Pre workout usually lasts between two to four hours. Energy, focus, and pump effects peak in the first hour and gradually decline afterward.

What is pump supplement?

A pump supplement is designed to increase blood flow to muscles during exercise. It contains ingredients that boost nitric oxide levels, enhancing muscle fullness and vascularity.

What is pump in pre workout?

Pump in pre workout refers to the muscle swelling effect caused by increased blood flow. It’s achieved using ingredients like L-citrulline or arginine.

How long does pre workout stay in your system?

Pre workout can stay in your system for four to six hours depending on the stimulant content. Caffeine and other active ingredients may remain active even after the energy boost wears off.

Where to buy protein powder?

You can buy protein powder from supplement stores, online retailers, or health shops. Trusted websites include MyProtein, Amazon, Bulk, and The Protein Works.

What are pre workouts?

Pre workouts are supplements taken before exercise to increase energy, endurance, and mental focus. They usually contain caffeine, amino acids, and nitric oxide boosters.

How long does pre workout last for?

Pre workout typically lasts for two to four hours. The exact duration depends on the product, dosage, and your individual tolerance.

How creatine work?

Creatine works by replenishing ATP stores in your muscles, which helps fuel short bursts of high-intensity activity like lifting or sprinting.

What is pump workout supplement?

A pump workout supplement enhances blood flow and muscle fullness during training. It is focused on giving you a better pump and improved nutrient delivery to muscles.

How long does pre workout take to work?

Pre workout usually starts working within 20 to 30 minutes after consumption. For best results, take it 20 to 45 minutes before your workout.

What does pump pre workout do?

Pump pre workout improves muscle fullness and vascularity by increasing nitric oxide levels. It enhances blood flow, helping you achieve a more intense pump during your workout.

What are the benefits of vitamin B12?

Vitamin B12 supports red blood cell production, energy metabolism, nerve health, and brain function. It also helps prevent fatigue and supports a healthy nervous system.

What causes pump in pre workout?

The pump is caused by ingredients that boost nitric oxide, such as L-citrulline and arginine. These increase blood flow and make your muscles feel fuller during exercise.

What does B12 do for your body?

Vitamin B12 helps form red blood cells, supports brain and nerve health, and converts food into energy. It’s essential for overall vitality and cognitive function.

What gives you the pump in pre workout?

The pump comes from ingredients like L-citrulline, arginine, and beetroot extract. These enhance nitric oxide production, improving blood flow and muscle volume.

What does pump powder do?

Pump powder is a supplement that improves blood circulation to the muscles. It enhances the muscle pump effect, making your muscles appear bigger and more vascular during workouts.

Where to buy creatine?

Creatine is available at most supplement stores and online retailers like Amazon, MyProtein, Bulk, and GNC. Look for creatine monohydrate for best results.

What is vitamin C used for?

Vitamin C is used to boost the immune system, support skin health through collagen production, and protect cells with its antioxidant properties.

What is B12 good for?

Vitamin B12 is good for energy levels, red blood cell production, and nervous system support. It also helps reduce tiredness and contributes to mental clarity.

What do pump pills do?

Pump pills increase nitric oxide levels in the body, leading to better blood flow and muscle pumps during training. They are a convenient alternative to powders.

What do pump supplements do?

Pump supplements increase blood flow to your muscles, leading to better pumps, vascularity, and nutrient delivery during your workouts. They usually contain nitric oxide boosters like citrulline or arginine.

What is vitamin B12 benefits?

The benefits of vitamin B12 include supporting red blood cell production, boosting energy, aiding brain and nerve function, and helping convert food into usable fuel.

What is a pump pre workout?

A pump pre workout is a supplement focused on improving blood flow and muscle pumps during training. It often contains ingredients like L-citrulline and glycerol to enhance vascularity and endurance.

What is a pump supplement?

A pump supplement is designed to increase nitric oxide levels in the body, allowing more blood, oxygen, and nutrients to reach your muscles during training.

What is pump powder?

Pump powder is a powdered form of a supplement that promotes muscle pumps. It enhances workout performance by increasing circulation and giving muscles a fuller appearance.

What is C4 pre workout?

C4 pre workout is a popular supplement that boosts energy, focus, and endurance. It contains caffeine, beta-alanine, and other ingredients designed to improve workout performance.

What is OxyShred?

OxyShred is a thermogenic fat burner and energy supplement. It’s designed to support fat loss, boost metabolism, and increase focus during workouts.

What benefit is vitamin B12?

Vitamin B12 benefits include energy production, red blood cell support, and healthy nerve function. It also helps prevent fatigue and supports overall brain health.

What are pump supplements?

Pump supplements are products that increase blood flow to muscles during workouts. They improve pumps, muscle volume, and performance without relying on stimulants.

Is Warrior creatine good?

Warrior creatine is generally well-regarded for its affordability and effectiveness. It typically uses creatine monohydrate, which is the most studied and proven form.

What ingredient in pre workout gives you a pump?

The main ingredient in pre workout that gives you a pump is L-citrulline. It increases nitric oxide production, improving blood flow and muscle fullness during workouts.

What gives you pump in pre workout?

Pump in pre workout is caused by ingredients like L-citrulline, arginine, and beetroot extract. These promote vasodilation, allowing more blood to reach your muscles.

What does preworkout do?

Preworkout enhances energy, focus, and endurance before exercise. It typically contains stimulants and performance ingredients that help you train harder and more effectively.

What do pre workouts do?

Pre workouts provide a physical and mental boost before training. They increase energy, improve blood flow, and sharpen focus to help you get more out of your workouts.

What is in pre workout?

Pre workout usually includes caffeine, beta-alanine, creatine, L-citrulline, and sometimes B vitamins or nootropics. These ingredients work together to boost energy and performance.

What is creatine for?

Creatine is used to improve strength, power, and muscle mass. It’s especially effective for activities that involve short, explosive movements like lifting or sprinting.

Why take vitamin B12?

Vitamin B12 supports energy production, brain function, and red blood cell formation. It’s especially important for people with low intake from diet or absorption issues.

What is in C4 pre workout?

C4 pre workout contains caffeine, beta-alanine, creatine nitrate, and arginine alpha-ketoglutarate. These ingredients work together to increase energy, endurance, and muscle pumps.

How to use pre workout?

Take pre workout 20 to 30 minutes before your training session. Mix one scoop with water and avoid taking it too close to bedtime due to its stimulant content.

What does a pre workout do?

A pre workout increases your physical and mental readiness for training. It helps boost energy, enhance focus, and improve endurance during your workout.

The post Frequently Asked Gym Supplement Questions first appeared on 10 Reps Supplement Store.

How Long Does Pre-Workout Last?

Most pre-workout supplements last between 1.5 to 3 hours after you take them. The peak effects – meaning the strongest burst of energy and focus – usually hit about 30 to 60 minutes after drinking it.

However, the exact timing depends on:

• Your body size and sensitivity.
• The amount of caffeine or stimulants in the formula.
• Whether you took it on an empty stomach or after a meal.

How Long Do the Ingredients Stay Active?

Let’s look at how long the common ingredients work:

• Caffeine: Lasts 3 to 5 hours in the body, but the strongest mental boost is in the first 1 to 2 hours.
• Beta-Alanine: Builds up over time with regular use, so its effect is not limited to just one workout.
• Creatine: Works long term, not instantly, so it is less about the “immediate” window.
• Citrulline Malate (pump ingredients): Peaks during the workout but wears off after a few hours.

So while you’ll feel the biggest kick in the first hour, the tail-end effects can stretch into the rest of your afternoon or evening.

When Should You Take Pre-Workout?

For best results, drink your pre-workout 20 to 30 minutes before your workout. This gives enough time for the caffeine and other ingredients to enter your bloodstream.

Avoid taking it:

• Too early, or you’ll waste the peak energy.
• Too late, or you might struggle to sleep (especially if training in the evening).

How Can You Make It Last Longer?

While you can’t really extend how long pre-workout lasts, you can:

• Stay hydrated, as dehydration can make the effects fade faster.
• Avoid overusing, because your body can build tolerance to caffeine over time.
• Cycle off every few weeks if you notice the effects getting weaker.

How Does This Tie Into What Pre-Workout Does?

If you’re wondering more about what pre-workout actually does to your body, make sure to check our detailed guide:
What Does Pre-Workout Do?

Is Pre-Workout Still Working Even After the Buzz Fades?

Yes, some ingredients like creatine, beta-alanine, and nitric oxide boosters keep supporting your body even after the initial energy surge wears off. But the sharp focus and drive from caffeine will naturally dip after a couple of hours.

Final Thoughts

Pre-workout is designed to give you a short-term performance boost during your workout, with the strongest effects lasting 1.5 to 3 hours. To get the most from it, take it at the right time and don’t rely on it every day. Used wisely, it’s a powerful tool to help you reach your training goals.

Explore Pre-Workout Options at 10 Reps

Browse our pre-workout range at 10 Reps. Whether you prefer stimulant-free or high-energy blends, we offer carefully selected products to match your training needs.

The post How Long Does Pre-Workout Last? first appeared on 10 Reps Supplement Store.

You’ve probably heard people talking about it at the gym or seen bright tubs lined up on supplement shelves. But what exactly is pre-workout? Whether you’re just starting your fitness journey or looking to upgrade your routine, this guide breaks it all down in a simple, no-nonsense way.]

What Is Pre-Workout?

Pre-workout is a type of supplement designed to improve your workout performance. It is usually a powder that you mix with water and drink about 20 to 30 minutes before exercising. The goal is to give your body extra energy, focus, and endurance, helping you train harder and get better results.

If you want to dive deeper into the specific benefits, check out our full guide: What Does Pre-Workout Do?

What’s Inside Pre-Workout?

Not all pre-workouts are the same, but most share some common ingredients:

• Caffeine – A well-known stimulant that increases energy and alertness.
• Beta-Alanine – Helps reduce muscle fatigue so you can work out longer.
• Creatine – Supports muscle strength and short bursts of power.
• Citrulline or Arginine – Improves blood flow for better muscle pumps.
• B Vitamins and Amino Acids – Support energy metabolism and muscle recovery.

Some formulas are stimulant-free, using other compounds like nitric oxide boosters or adaptogens for performance benefits without caffeine.

What Does Pre-Workout Do?

Simply put, pre-workout helps you:

• Feel more energised even when you’re tired.
• Stay focused throughout your workout.
• Push harder by reducing muscle fatigue.
• Recover better with added amino acids that help with muscle repair.

For a full breakdown, don’t miss our article: What Does Pre-Workout Do?

Who Should Use Pre-Workout?

Pre-workout is popular among:

• Weightlifters and strength athletes.
• Runners, cyclists, and endurance athletes.
• Beginners looking for a motivational boost.
• Anyone training early in the morning or after a long day.

However, it may not be ideal for people sensitive to caffeine or those with certain medical conditions. Always check the label and consult a healthcare provider if you are unsure.

How Do You Take Pre-Workout?

Taking pre-workout is easy:

1. Mix the recommended scoop with water, usually 200-300 ml.
2. Drink it 20 to 30 minutes before you train.
3. Get ready to feel the effects kick in – energy, focus, and motivation.

Be sure not to exceed the suggested serving, as high doses can cause side effects like jitters or trouble sleeping.

Is Pre-Workout Safe?

For most healthy adults, pre-workout is safe when taken as directed. Just keep in mind:

• Monitor your total daily caffeine intake.
• Stay hydrated during your workout.
• Do not mix with other stimulants or energy drinks.
• Take breaks occasionally to avoid building a tolerance.

Final Thoughts

Pre-workout is a useful tool to help you perform better, whether you are chasing personal records or just trying to stay consistent at the gym. While it’s not essential, it can make a noticeable difference in your training intensity and results.

Want to learn more? Visit: What Does Pre-Workout Do?

Shop Pre-Workout at 10 Reps

Ready to try it for yourself? Browse our pre-workout collection at 10 Reps. We offer both stimulant and non-stimulant options, carefully selected by real gym-goers who know what works.

The post What Is Pre-Workout? first appeared on 10 Reps Supplement Store.

What Is Pre-Workout?

Pre-workout is a category of fitness supplements designed to increase your energy, focus, and performance during a workout. It’s usually taken 20–30 minutes before training and comes in powder or capsule form. Most formulas include a mix of ingredients like caffeine, creatine, beta-alanine, B vitamins, and amino acids, each targeting specific performance goals.

So, What Does Pre-Workout Actually Do?

1. Increases Energy

Most pre-workouts contain caffeine, which acts as a stimulant to fight off fatigue and boost alertness. This helps you push harder, especially during early morning or after-work training sessions.

2. Improves Focus and Motivation

Ingredients like L-theanine, tyrosine, or caffeine (again) help improve mental clarity, allowing you to concentrate better on your lifts, reps, and overall routine.

3. Enhances Strength and Power

Many formulas include creatine monohydrate or betaine, which support muscle energy and strength output — great for heavy lifting or explosive training like sprints or CrossFit.

4. Delays Fatigue

Beta-alanine is known for buffering lactic acid build-up in muscles, which means you can train longer before feeling the burn. Yes, it might give you that “tingling” sensation — that’s normal!

5. Boosts Blood Flow (“The Pump”)

Some pre-workouts contain citrulline malate or arginine, which help increase nitric oxide production. This improves blood flow to your muscles, giving you that full, pumped feeling and better nutrient delivery.

Who Should Use Pre-Workout?

Pre-workout supplements can be useful for:

• Lifters trying to hit personal records
• Cardio enthusiasts needing more stamina
• Anyone training early, late, or after a long day
• Beginners who want an extra edge without overdoing it (start with a half scoop)

However, if you’re sensitive to caffeine or already consume a lot through coffee or energy drinks, you may want to choose a stimulant-free version.

Common Ingredients in Pre-Workout (and What They Do)

Note: Not all formulas are the same. Always read the label.

Is It Safe?

Pre-workout is generally safe when used as directed. However:

• Avoid taking it too close to bedtime (it may interfere with sleep)
• Monitor your total daily caffeine intake
• Stay hydrated, especially if it contains stimulants or diuretics

If you have any health conditions, speak to your doctor before adding any supplement to your routine.

When Will You Feel It?

Most users feel the effects within 20–45 minutes of taking pre-workout. You’ll likely notice increased alertness, a slight buzz of energy, and more motivation to get started.

The full benefits — like increased reps, better endurance, and stronger pumps — kick in once you’re into your workout.

Should You Take It Every Workout?

It depends. Some people use it:

• Only on heavy or intense training days
• When they feel low on energy
• To push through a plateau

For regular users, it can be a helpful part of their routine. For others, occasional use is enough. Cycling off pre-workout (e.g. one week off every 6–8 weeks) is a good idea to prevent tolerance buildup.

Final Thoughts: Is Pre-Workout Right for You?

Pre-workout supplements can offer a clear performance boost — more energy, sharper focus, better endurance, and stronger lifts. They’re not essential, but they’re a powerful tool if used wisely.

If you’re chasing results and want to bring more intensity to your sessions, a high-quality pre-workout might be exactly what you need.

Ready to Level Up?

Explore our full range of pre-workouts at 10Reps.co.uk — selected by real gym-goers who know what it takes to train hard and recover right. Same-day local delivery available in Gosport. Free shipping on orders over £100.

The post What Does Pre-Workout Do? A Complete Guide first appeared on 10 Reps Supplement Store.

You don’t need to do this, it is just another tool to help you with your affiliate links if you are creating custom ones for certain products.

How to create a campaign

1. Log into your affiliate portal.
2. Go to > Marketing > Campaigns.
   

3. Add in a campaign name. Replace any spaces with underscores (_)
   Then click on Add New Campaign.

You have now added your campaign. Now lets see how to use it.

How to use your campaign

After creating a campaign, we can now select it when creating a custom affiliate code.

From your affiliate dashboard we want to go to:
> Marketing
> Affiliate Links

Now when you create a custom affiliate code you can select the campaign to assign the link too.

Now it will add your custom affiliate link to your list with campaign attached to it.

View Your Analytics By Campaign

With campaigns set up, you can no see your analytics per campaign. Do this from your affiliate portal and going to:

> Reports
> Campaign Reports

Now you can view your clicks and referrals per campaign.

The post How to Setup Campaigns For Your Affiliate Links first appeared on 10 Reps Supplement Store.

Using Your Standard Affiliate Link

Firstly lets go through using your general affiliate link given to you once you sign up as an affiliate.

Where to find my link?

Once you sign into your affiliate dashboard, you can find your unique affiliate link by going to:
> Marketing
>Affiliate Links

Here you will find your general affiliate code with your affiliate reference already inserted into it. This helps to track any one that you refer. Using this code will take anyone that clicks on it to the 10 Reps homepage and will associate any purchase to you after this point.

How to make an affiliate link to a specific product?

Sometimes you have a higher chance of people buying if you make the a link specific to the product. For example on an Instagram story showing a product. It would be beneficial to link that exact product from your affiliate link. Here is how to do that.

Way 1: Using the Affiliate Bar

Once you log in to your affiliate portal, the affiliate bar will automatically show at the top of each page (you can disable it for 24 hours from the top left menu).

Using this affiliate bar, you can visit any page or product and click on the Refer Links option to create you a quick and simple link to the page with your affiliate code in it alredy.

Way 2: Finding the custom affiliate link section

Once you sign into your affiliate dashboard, you can find your unique affiliate link by going to:
> Marketing
>Affiliate Links

Getting the product URL (Website page name)

First, you want to find the product you want to advertise, then copy the URL of the product (The website address when you are on the website page).

Now scroll down until you see the Affiliate Link Generator on your affiliate links page

Add in the URL you copied into the Specific Website Page section, then click on Generate Link.

This will now create a URL/Link to the specific product or page, with your affiliate code added into it.

You can also find your link below this section in case you want to use it another time. You can easily copy it or remove it it you don’t want to use it any more.

Conclusion

Using your affiliate link will track any clicks and sales. But most importantly it will credit you your commission. If you ever have any issues get hold of us on our socials, our email conatc@10reps.co.uk or send us a message on 07467363139.

The post How to Use Your Affiliate Links first appeared on 10 Reps Supplement Store.

Collagen is the most abundant protein in the human body. It acts like the glue that holds everything together—your skin, bones, joints, muscles, tendons, ligaments, and even your gut lining.

As you age, your natural collagen production declines, which can lead to wrinkles, weaker joints, and slower recovery. That’s why many people turn to collagen supplements for support.

But here’s the catch: not all collagen supplements are the same.

The Different Types of Collagen (And What They Do)

Type I Collagen

• Found in: Skin, bones, tendons
• Best for: Skin, hair, nails, and bone strength
• Source: Commonly from marine or bovine collagen

This is the most common form of collagen in the body—around 90%! If you’re looking for anti-ageing benefits, stronger hair and nails, or better skin texture, Type I is your go-to.

Type II Collagen

• Found in: Cartilage
• Best for: Joint health and flexibility
• Source: Typically sourced from chicken cartilage

If you struggle with joint pain or want to protect your knees and shoulders during heavy lifting, Type II is ideal for cartilage repair and joint comfort.

Type III Collagen

• Found in: Skin, organs, and blood vessels
• Best for: Skin structure, gut health, and connective tissues
• Source: Common in bovine collagen, often alongside Type I

Type III supports elasticity in your skin and tissues, making it a great all-rounder for overall health.

Marine vs Bovine vs Chicken Collagen: What’s the Difference?

Let’s break down the most common collagen sources:

Marine Collagen

• Made from fish skin and scales
• Rich in Type I collagen
• Highly bioavailable (absorbs quickly)
• Best for skin, beauty, and anti-ageing benefits

Great for anyone focusing on complexion, wrinkles, or beauty-focused results.

Bovine Collagen

• Sourced from cow hide
• Contains Type I and Type III
• Best for skin, bones, gut, and general wellness

A versatile choice for gym-goers, athletes, and anyone wanting full-body support.

Chicken Collagen

• Extracted from cartilage
• High in Type II collagen
• Best for joint support and mobility

Ideal for people with active lifestyles, joint issues, or those recovering from injury.

What Form Should You Take?

• Powders – High-dose, usually unflavoured, easy to mix into shakes, smoothies, or coffee.
• Liquids – Convenient and fast-absorbing, often flavoured for easy drinking.
• Gummies – Tasty and great for daily skin, hair, and beauty-focused routines.
• Tablets/Capsules – Quick, easy, and perfect for those who prefer no mixing or added flavours — ideal for on-the-go lifestyles.

The best form depends on your lifestyle—but they all work as long as you stay consistent.

Where to Find the Right Collagen

We stock a range of high-quality collagen products to suit your goals—whether you’re chasing youthful skin, stronger joints, or full-body wellness.

Explore the full collagen range here: 10reps.co.uk/product-category/health-wellbeing/collagen

Quick Guide: Which Collagen Do You Need?

Final Thoughts

Collagen isn’t just a trend—it’s a foundational protein your body relies on daily. Whether you’re lifting in the gym, recovering from stress, or just want to look and feel your best, there’s a collagen supplement that can help.

Head over to our collagen category and find the perfect fit for your goals.

Browse Collagen Products at 10Reps.co.uk

The post What Is Collagen? And What Type Is Best For You? first appeared on 10 Reps Supplement Store.