Exercise is one of the most important things that you can incorporate into your daily routine. It is a great way to help both your physical and mental health. If you have been at the gym and are struggling for results, maybe it’s time for you to look at what you are putting into your body both before and after a workout.
The main thing professional athletes and common gym goers are taking before a workout are pre-workout supplements. They usually come in powdered form and people put them in water or a shake. But how do pre-workout supplements work, and should you be taking them?
How do pre-workout supplements work?
There are four main goals for taking a pre-workout supplements when you take them. The first is to build your energy levels up for the duration of your workout so you can last longer and push yourself beyond your norm. The second is to provide added endurance throughout your training, to push that extra rep in, or run that extra mile.
The third is to build up your level of strength, to lift higher weights to maximize your strength. The last is to help with your recovery time, to reduce pain or inflammation, and get you back at the gym in no time. There are pre-workout supplements that target certain areas, such as fat burning, but we are going to discuss the average supplements that work on the entire body.
So how do they work? Pre-workout supplements usually come in a powdered form and are blended ingredients meant to enhance the body. You take the outlined amount with water or another liquid of your choice before your workout. Every supplement has different ingredients but there are four that are the most common. Below is an outline of what they are and what they can do.
The first most common ingredient found in pre-workout supplements is caffeine. It is the main stimulant that is going to give you the highest amount of energy possible for your workout. However, you must be careful about how much caffeine is in your supplement. The best range is around 100 to 200 milligrams.
Anything more is going to cause side effects such as shaking or indigestion, and it can also be very dangerous. Having the right amount allows for longer workouts and you will not tire as easily. There are plenty of pre-workout supplements that are caffeine free, that we encourage you to explore.
The second ingredient is citrulline malate. This substance can increase the nitric oxide levels in the body that enhances your workout performance and lessens the amount of time it takes to recover.
Citrulline malate also helps increase the energy in the body in a way that is easily burnable and will not turn into excess fat. There is usually between 6,000 and 8,000mg of this in pre-workout supplements, as anything less will not do anything.
The third common ingredient is beta alanine. The main function of this substance is again to increase your endurance and help with recovery time. It is very beneficial to take this before a workout; however, you may feel a tingling sensation afterwards.
The last ingredient we will be covering is creatine. Finding a pre-workout supplement with creatine is one of the best ways to help build muscles and prepares the muscles for the workout ahead. It allows you to lift more while at the gym. It is recommended that you take food while taking a pre-workout supplement that has creatine in it, as it can upset your stomach when you take it on an empty stomach.
Pre-workout supplements are not for everyone. If you are just starting to get back into shape, we recommend just focusing on that and only taking these supplements when you are ready. There are numerous brands of pre-workout supplements on the market right now to choose from and some are far better than others.
We recommend looking at the ones with the best reviews and ask around at your gym about what people are taking. They may cost a bit more, but they will help you achieve your goals faster by giving you the additional stamina you need when you go into your workouts. Pretty soon, you will be looking the best you’ve ever looked.