What Are Pre-Workout Supplements?
Pre-workout supplements are one of the few products that generate the most hype among fitness enthusiasts of all levels. This is because a quality pre-workout can make a big difference in the effectiveness of your training sessions. The purpose of a pre-workout is simple. They are designed to increase your energy, concentration and blood flow, allowing you to train harder and longer.
Pre-Workout Benefits
The ingredients in a properly dosed pre-workout are designed to increase you overall energy levels, power output and endurance during training. This is why a scoop of pre-workout before an early morning workout or a workout after a long workday can be advantageous. Many pre-workouts are designed to increase blood flow and metabolism to make your muscles feel fuller so your body can continue burning fat throughout the day usually through the use of stimulants.
Common Pre-Workout Ingredients
Caffeine – As the most popular stimulant in pre-workouts, caffeine is the primary ingredient for increasing energy. Caffeine is designed to increase your heart rate, focus, mental alertness and performance. The amount of caffeine varies widely in pre-workout products depending on personal dosage preference.
Citrulline – Citrulline is the second most popular ingredient in most pre-workout products. Citrulline is a nonessential amino acid that is a precursor to arginine. Arginine is responsible for increasing nitric oxide production, leading to improved circulation and better blood flow. Citrulline is converted to a more effective form of arginine in the body that is better utilized for nitric oxide production.
Beta Alanine – Beta alanine is a nonessential amino acid that is shown to increase muscular endurance during high intensity exercise. This happens because beta alanine helps reduce lactic acid accumulation in muscles during exercise, leading to extended endurance and improved athletic performance. In high doses, beta alanine can produce a temporary “tingling” or “flushing” feeling of the skin, especially the face.
Arginine – Arginine is an amino acid that is converted directly to nitric oxide in the body, leading to improved blood flow and overall circulation. Nitric oxide is also responsible for increased muscle pumps and vasodilation, making it beneficial for muscle growth.
Betaine – Betaine has been showed to increase strength and power during athletic performance. Betaine is also known to boost muscle protein synthesis as well as reduce overall cortisol and stress levels.
Creatine – Creatine is a popular ingredient on its own and is also included in many pre-workout products. Creatine’s main function is to increase muscular size and strength in athletes. Creatine works by drawing water to the muscles, increasing volume and giving a fuller appearance.
Taurine – Taurine is an amino acid that plays an important role in overall health and well-being. This amino acid is also known to increase mental focus and mood, improve endurance and reduce exercise-related fatigue.
B-Vitamins – Many pre-workout products contain a B-vitamin complex which is important for overall wellness. The main function of B-vitamins is to assist in converting food into energy that the body can use, as well as maintaining a healthy nervous system.
How to Choose the Best Pre-Workout For You
Pre-workout supplements come in all shapes and sizes with different intended uses. Some people prefer a high-stimulant pre-workout with large doses of caffeine. Others prefer lower stimulant pre-workouts with natural vitamins or amino acids. Some pre-workouts are even stimulant free. It comes down to your individual preference and what your fitness goals are. Some pre-workouts contain creatine which will draw water to your muscles for a fuller appearance, whereas other products omit this ingredient for those who are trying to lose weight and look lean. Take a moment to read the labels of different products to determine if a certain pre-workout is the right choice for you by making sure you understand what each ingredient does.
Are Pre-Workouts Safe to Use?
Most pre-workout supplements are generally safe to use. Many of the popular pre-workout ingredients listed above are designed to increase energy, blood flow and metabolism. If you are constantly lacking energy to get through your workout, you need to ensure you are adequately hydrated, getting enough sleep, and eating a proper diet. These basic factors are essential for any exercise routine to optimize your energy levels and help repair your muscles.
Conclusion
A good pre-workout can be a valuable supplement for increasing energy and getting the most out of your workouts. With the right combination of ingredients, a pre-workout can be an effective product to include in your supplementation plan for better results.