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Today’s Health Upgrade
Preworkout buzz(kill)
Trouble skipping workouts? Try this.
Foods are super: Do chia seeds actually benefit your health?
Recipe of the week
Performance
Do These Two Pre-Workout Ingredients Do Anything? This New Study Put It to the Test
If you’ve ever taken a scoop of pre-workout and wondered, “Is this helping…or is it just making my face tingle?” — you’re not alone. Supplements promise more reps, more power, and better endurance. But a new controlled study took a hard look at two popular ingredients (L-arginine and citrulline malate) to see if they deliver when it counts.
The surprising finding: despite their popularity, l-arginine and citrulline malate didn’t improve performance in CrossFit, cardio, or cycling sprints.
Researchers recruited 46 healthy, trained participants and put them through three challenging workouts — a Wingate cycling sprint, the CrossFit “Cindy” workout, and the Harvard Step Test — after giving them either a placebo or a combination of L-arginine and citrulline malate (common nitric-oxide–boosting ingredients found in many pre-workouts).
There was no difference in rounds completed, heart rate, or overall performance between the CrossFit workouts. For the Harvard Step Test, there was also no difference in cardio fitness or recovery. And on the Wingate sprints, no boost in peak or average power.
Why didn’t the supplements work? The authors believe there are a few possible explanations. For one, they just might not be effective for the goals tested. While citrulline and l-arginine are designed to increase blood flow, other studies have been inconclusive about how much they improve performance.
It’s also popular that the ingredients may take longer to work. Nitric-oxide–boosting supplements might be more effective with regular, chronic use rather than short-term use for individual hard workouts. Other studies have suggested that the combination of arginine and citrulline could help with repeated-sprint performance, workouts that require more volume (think higher reps), and reducing the perceived effort of a workout.
If you're buying arginine or citrulline hoping for an instant performance boost, this study suggests you may not notice any real difference. Your pump might feel good, but the performance payoff might not be there.
Together With KNKG
The Moment You Lose Momentum (And How To Get It Back)
Most people think they lose motivation in the gym. They don't. They lose it in the ten minutes before they leave the house.
You know the moment of no return: when you can't find your belt, your headphones, or your shoes. When "I'll go later" sneaks in and steals another workout.
A 2023 meta-analysis of nearly 30,000 people found that 48% of those who intended to exercise never followed through. That's not a motivation problem. That's a coin flip. And the research is clear about why. It's not weak willpower. It's a weak system.
Behavioral scientists call this the intention-action gap. One-third of people in these studies were "unsuccessful intenders.” They genuinely wanted to work out, had every intention to do it, and still didn't. The friction between planning and doing was enough to stop them.
But here's the good news: The same research shows that simple preparation rituals can close that gap.
Studies on new gym members found that people who focused on consistent cues — same time, same trigger, gear ready to go — exercised significantly more than those who relied on motivation alone. Another study found that less-experienced exercisers benefited most from environmental cues, such as keeping their gym bag by the door or laying out their shoes the night before.
The most consistent people aren't more motivated. They're more prepared. They've removed the friction that derails follow-through before it can start.
That’s why we love KNKG: they make gym bags engineered to overcome motivation and support the consistency you crave. Every pocket, divider, and compartment eliminates excuses before they exist. It feels like more than a gym bag. It’s a commitment to the type of person you want to be.
We have two favorites:
The CONQUER Duffel is an organizational beast: six magnetic zones, independent shoe storage, and a structure that stands tall, even when empty.
The CORE Duffel is the flexible all-rounder: collapsible, modular, and perfect for lifters who want efficiency without bulk.
Both are built with reinforced construction, premium materials, and a design that mirrors how you train: intentional, structured, and ready for anything.
Because your workout doesn’t start when you walk into the gym. It starts the moment you pack your bag.
As an APC reader, enjoy 20% off site-wide using the code PUMPCLUB. The special offer expires on December 20th.
No matter what, if you want to show up for yourself, don’t leave it to chance. Pack your bag. Pick your playlist. Because the workout doesn't start when you walk into the gym, it starts when you make it impossible to talk yourself out of going.
Foods Are Super
What Chia Seeds Can Actually Do For Your Health
Those tiny black specks floating in your smoothie? Scientists finally analyzed whether they're worth the hype.
Researchers found that consistently eating about two tablespoons of chia seeds per day may help shrink your waist, lower blood pressure, and reduce inflammation.
Scientists reviewed 10 randomized controlled trials, including 424 overweight adults who took 25 to 50 grams of chia seeds daily for up to 24 weeks. They saw meaningful changes in weight circumference, systolic blood pressure, and CRP (which measures inflammation).
However, there were no changes for BMI, cholesterol, triglycerides, fasting glucose, insulin, or HbA1c.
In other words: chia supports heart health, but it’s not a weight-loss shortcut or a metabolic makeover.
Chia seeds are rich in soluble fiber, which supports fullness and healthy cholesterol. Their plant-based omega-3s (ALA) and minerals such as magnesium and potassium likely drive the blood-pressure-lowering and anti-inflammatory effects. These aren’t dramatic changes, but they can be quiet upgrades that add up over time.
Think of chia seeds as a small, steady habit that supports your heart when you eat them frequently. And you don’t need much. Remember, the researchers found that just two tablespoons per day can do the trick. Want to add them to your diet? Try the recipe below, or add them to yogurt, oatmeal, or smoothies.
Pump Up Your Diet
Blueberry-Vanilla Chia Yogurt Bowl
This recipe works great as a breakfast or snack and delivers the same amount of chia used in the studies (about 2 tablespoons) in a creamy, high-fiber, heart-friendly bowl you can make in a few minutes.
Ingredients (Serves 1)
1 cup plain Greek yogurt (or plant-based yogurt)
2 tablespoons chia seeds
½ cup fresh or frozen blueberries
½ teaspoon vanilla extract
Pinch of cinnamon
Optional toppings: 1 teaspoon honey or maple syrup, and a handful of crushed nuts or granola
Instructions
Stir: In a bowl, mix the yogurt, chia seeds, vanilla, and cinnamon until fully combined.
Add fruit: Fold in the blueberries.
Let it sit 5 minutes: This allows the chia to thicken slightly for a creamier texture.
Top and enjoy: Add nuts or granola if you want some crunch.
Better Today
Take any of these tips from today’s email and put them into action:
1. Popular Pre-Workout Ingredients L-Arginine and Citrulline Malate Did Not Boost Workout Performance
A controlled study of 46 trained participants found no difference in rounds completed, heart rate, peak power, or cardio fitness when taking L-arginine and citrulline malate before CrossFit "Cindy," the Harvard Step Test, or Wingate cycling sprints compared to placebo. Researchers suggest these nitric-oxide boosters may require chronic use rather than single-dose supplementation to show benefits.
2. Why 48% of People Who Plan to Exercise Never Follow Through
A meta-analysis of nearly 30,000 people found that half of those who intended to work out didn't follow through, not due to weak willpower, but because of friction between planning and doing. Research shows that simple preparation rituals, such as packing your gym bag the night before and using consistent environmental cues, can close the "intention-action gap" and significantly increase workout consistency.
3. Two Tablespoons of Chia Seeds Daily Reduced Waist Size, Blood Pressure, and Inflammation
A review of 10 randomized controlled trials found that eating 25-50 grams of chia seeds daily for up to 24 weeks led to meaningful reductions in waist circumference, systolic blood pressure, and CRP, an inflammation marker. The benefits likely come from chia's soluble fiber.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
