Cardio is one of the most versatile workouts out there. From long runs and interval sessions to rowing, cycling, or a fast-paced gym circuit, it challenges your heart, lungs, and muscles in a way that builds both fitness and resilience. But here's the thing: cardio demands consistency. If your energy dips too soon or recovery lags, it's harder to hit your stride.
That's why many athletes look for safe, natural ways to prep smarter before a session. One option is a pre-workout supplement before cardio. The right one can support circulation, endurance, and focus without weighing you down. But not all formulas are created equal. Some are heavy on stimulants, others are stripped back and natural. Knowing which cardio pre-workout supplement works best for your training style can make all the difference.
This guide walks you through the benefits of using a pre-workout before cardio, what to look for on labels, and how to time it so you feel the difference in your training.
Understanding the Benefits of Using Pre-Workout Before Cardio
Supporting Circulation and Oxygen Delivery
One of the key benefits of pre-workout supplements, like the ones offered by 2before, is their ability to support circulation. Anthocyanins, naturally occurring compounds found in blackcurrants, help relax blood vessels and improve blood flow. When there's better circulation, it means oxygen and nutrients are delivered more efficiently to working muscles, which is crucial during long runs or cycling sessions. Additionally, enhanced oxygen delivery can reduce early fatigue, allowing individuals to sustain effort at a steady pace.
Sustaining Endurance and Athletic Output
New Zealand Blackcurrant has been studied for its role in boosting endurance. Research shows that this extract can help delay the onset of fatigue, enabling individuals to exercise longer before getting tired. This makes it particularly valuable for endurance athletes and anyone engaging in cardio that demands consistent effort. The improved aerobic performance linked to blackcurrant supplementation can be the difference between maintaining a strong pace and slowing down prematurely.
Encouraging Efficient Fat Metabolism
Another advantage of anthocyanins is their support for fat oxidation. Studies suggest that these compounds encourage the body to use fat as a primary energy source during steady cardio. For individuals aiming to manage weight, this shift in fuel utilization may support fat loss while sparing glycogen reserves for when they are most needed.
Types of Pre-Workout Supplements
Not every pre-workout is built the same, and your choice should match your goals if you want a good pre-workout supplement for cardio.
- Stimulant-based: Usually powered by caffeine, these are designed to support energy and alertness. They can help cardio feel less taxing, but caffeine pre-workout supplements may not suit everyone, especially those training late in the day.
- Non-stimulant: Formulas that focus on endurance, hydration, and muscle efficiency without caffeine. They're a good fit for people who want support without jitters or sleep disruption.
- Natural options: Supplements built from real, plant-based ingredients. Blackcurrant extract falls into this category. At 2before, we use a standardized New Zealand blackcurrant extract (Adaptive™) that's backed by research to support circulation and recovery in a clean, food-first way.
How to Choose the Right One
When evaluating a pre-workout for cardio, keep these in mind:
- Label transparency: Look for clear ingredient listings with dosages, not vague blends.
- Source: If it's plant-based, check where it's grown. For blackcurrants, New Zealand offers the most studied, nutrient-rich profile.
- Your training style: Long-distance runners may want endurance support, while sprinters or HIIT athletes may value focus and quick energy.
Timing and Use for Optimal Results
Most formulations are designed to be consumed 20 to 45 minutes before exercise, giving the body time to absorb and circulate the ingredients. The exact timing may vary depending on the formulation. Recommended prescriptions can also differ depending on the type of sport or activity performed.
When it comes to dosing, it is important to follow the product's instructions carefully. More is not always better, and taking excessive amounts of certain ingredients can lead to unwanted side effects such as digestive discomfort or difficulty sleeping.
For non-stimulant or natural formulations, dosing guidelines may differ. Blackcurrant extract is typically taken in capsule or powder form based on standardized dosages derived from research. Since products vary in concentration, always check labels and use caution when combining different supplements.
The Bottom Line
Cardio is the backbone of fitness, but it takes the right prep to keep improving. Pre-workout supplements can support circulation, endurance, and energy when chosen and used thoughtfully. If you want a natural option with science behind it, New Zealand blackcurrants — like those in every 2before sachet — are a smart place to start.
