THE BENEFITS OF PRE-WORKOUT SUPPLEMENTS
Getting up from your couch to begin a workout or putting yourself together to rush to your gym is not an easy task to do. You might feel like you lack the energy to begin a new session, or you might feel like you need to be a little more alert to focus on your workout.
Do not worry because pre-workout supplements are here to the rescue!
What is a pre-workout supplement?
Pre-workout supplements are products that claim to increase your energy levels and improve your performance during a workout if taken beforehand. They’re typically available in powdered forms that you can mix in water and drink before your session.
Pre-workouts have recently barged into the sports market, replacing the conventional practice of drinking coffee to improve workout performance.
Do I really need it?
You might think that these power-packs are better suited to advanced-level weightlifters, but this isn’t the case.
It doesn’t matter if you’re a beginner or an advanced level performer, pre-workout supplements are for every fitness level. If you’re aiming for improved energy, and better cognitive focus, you should definitely try taking them.
They wouldn’t only give you an extra boost during a workout, but will help you get ready for another workout the day after!
What’s the best time to take pre-workout, and how long do they last?
It’s best to see the suggested time mentioned on the product label. However, on average they should be taken 20-30 minutes before your workout.
Whenever you sip up a glass of protein shake, a gush of amino acids in your blood triggers the formation of muscle protein fibers.
The full effects of these supplements are usually felt within 45 minutes; however, if you’re more sensitive to caffeine or stimulants, you might get the effects faster. These supplements would usually keep you energetic for 3 to 6 hours after their consumption, providing you better endurance and focus to achieve your goals.
What do these supplements contain?
With tons of products available in the market, you must always check the product label before you buy a product. This is to make sure that you’re buying the right product with the right ingredients.
Here’s a list of what you should look for…
1. Caffeine
Whatever pre-workout supplement you buy, you can never miss out on this ingredient.
Caffeine is a popular morning-energy pack for refreshing the sleepy eyes and brain. Just like a cup of coffee activates you before you begin your day, caffeine in these supplements works the same.
Most brands of pre-workout range from 150 mg to 300 mg of caffeine per serving, which is almost around 1 to 3 cups of coffee that you take every morning. 99% of this is absorbed into your blood within 45 minutes of its intake, giving you the extra push that you need during your workouts.
A 2020 review of 21 published studies on caffeine also highlighted its benefits in enhancing endurance, muscle strength, jumping performance, and speed. Thus, caffeine’s effectiveness has been backed by numerous scientific studies.
2. Beta-Alanine
Beta-alanine is the magic compound that can fight off muscle fatigue when taken before workouts. It triggers the formation of carnosine in blood, which actually helps your muscles to contract for a longer period, delaying your time to exhaustion.
A study published in the Journal of the International Society of Sports Nutrition took 30 healthy individuals for a 5-weeks training program. The group that took beta-alanine showed better power output than the placebo group, favoring the use of beta-alanine as a pre-workout ingredient.
3. Creatine
Creatine is the most widely known compound for its role in muscle buildup.
An article published in the Open Access Journal of Sports Medicine reviewed 22 experimental studies on Creatine’s effectiveness on muscles and concluded that Creatine is a potent compound for increasing lean muscle mass and upper and lower body strength during resistance workouts.
Therefore, a pinch of creatine in your blood before you begin your workout is definitely a good choice.
4. N-acetyl-l-tyrosine
Have you ever felt like leaving your workouts just because you’re in a bad mood?
Well, Tyrosine is what you need then. This ingredient is actually a mood-lifter for weightlifters. It releases dopamine and nor-adrenaline in your blood to maintain your cognitive and mental health during stressful workout sessions.
What else should I take in addition to the pre-workout supplements?
The most important component of the pre-workout regimen is water. It is advised to take at least 2-3 glasses of water 20-30 minutes before you exercise to keep your body hydrated.
Is coffee a good substitute for pre-workout supplements?
Coffee does have caffeine that has proven benefits as a pre-workout component. However, pre-workout supplements provide you with almost double to triple the amount of coffee-mug caffeine. Plus, they’re more than just caffeine.
Pre-workout supplements have a variety of other compounds, like creatine, beta-alanine, etc. that affect your muscle strength, and workout performance in different ways.
Thus, for a bang on performance in your gym, make sure to get the right pre-workout supplements that are actually worth your bucks!
What else should I take in addition to the pre-workout supplements?
The most important component of the pre-workout regimen is water. It is advised to take at least 2-3 glasses of water 20-30 minutes before you exercise to keep your body hydrated.
Are you thinking to go for a pre-workout shot? We’ve collected the best pre-workout products for you
