The Best Pre Workout Supplements
Preparing For Your Workout
Getting fit and staying fit is a constant struggle for most of us. Eating a balanced diet is usually not enough to keep our body in shape. We also need to do physical activities to maintain a healthy heart, good circulatory system, and improve our overall health. Among the many different types of physical activities, going to the gym is probably one of the most popular among the health conscious. A good workout isn’t only about hitting the gym any time and moving on with your day. The best workout is the one that involves good preparation in order to make the most out of your time in the gym. Preparation here doesn’t only mean just packing your gym bag. It pertains more on eating the right food at the right time to maximize your body’s productivity during your workout. Although the right food will provide most of the energy you need to start your workout, it may not give you enough boost to finish off what you started. This is where pre workout supplements come into the picture. These can help you sustain high intensity exercise and allow you to have energy throughout your workout. We’ve listed some of the best pre workout supplements and how they can help you maximize your time in the gym.
You may want to take protein before a workout in order to build more muscle or burn more fat. Muscles are built from the amino acids that go into your body and protein is the most common source of amino acids. So a protein shake before leaving for the gym is not such a bad idea. Fitness experts normally suggest about 25-30 grams of protein.
When gearing up for a workout, you need carbs to give your muscles the energy they need for the task. Easily digested carbs release insulin that drives the delivery of nutrients to muscle tissues. Muscles are also primarily fueled by glycogen, which is a stored form of carbohydrates. The key here is to consume a mix of simple and complex carbs. This will enable a slow and steady release of energy throughout your exercise routine. Pre workout supplements with the combination of easy to digest carbs and complex carbs that will give you that extra kick of energy are the best to take.
Creatine is an organic acid that plays a major role in supplying energy for muscle cells during intense activity. This is commonly used as one of the pre workout supplements because studies show that it can improve strength and speed when performing high intensity activities. It helps increase muscle size since creatine supplementation causes an increase in the water content of muscles making them larger. More creatine also means more ATP (the measure of cellular energy) which leads to more power available to the muscles.
Beta-Alanine is famous for that certain “tingle” that you may feel when taking this supplement for the first time. More importantly, it is known to raise the muscle carnosine levels and increase the amount of high intensity work you can perform. Beta-Alanine also helps prevent hydrogen ion build up during a high intensity workout. Increase in hydrogen ions results in lower pH, which contributes to muscle fatigue. Considered as one of the best pre workout supplements, carnosine is suggested to be taken consistently everyday according to fitness enthusiasts in order to raise muscle carnosine concentration over time.
Caffeine is the world’s most popular stimulant. Studies have shown time and again that caffeine can increase alertness, sharpen focus, improve mood, boost pain tolerance, help burn fat, and let you do more physical work for longer periods. It works on the central nervous system by promoting spinal cord excitability and muscle fiber recruitment while decreasing perceptions of fatigue and muscle pain. Caffeine can be taken with as little dosage as 20mg to a maximum of 200mg. Higher doses are said to have no further benefits and may in fact decrease performance, increase anxiety, and increase cortisol levels. It is best to take it 1-2 hours before a workout since caffeine levels in your bloodstream peak in about 60-90 minutes after consumption.
L-arginine is an amino acid that helps increase blood flow and anabolic growth-hormone secretion in the body. Increased blood flow means more oxygen is able to reach the muscles. This in turn allows better delivery of nutrients and therefore reduces fatigue during physical activity. With L-Arginine’s ability to promote the release of growth hormones, it helps reduce recovery time after an intense workout. This makes it one of the most popular pre workout supplements for bodybuilders and athletes. Fitness experts suggest taking it on an empty stomach so it doesn’t compete with other amino acids for absorption in the small intestine.
Citrulline malate is commonly known as the anti-fatigue supplement. It is popular with people who want to boost their performance and delay fatigue during high-intensity training. It postpones the decrease in muscle pH that happens during intense exercise . The drop in pH means that muscles become more acidic and fatigue can rapidly set in. Aside from fighting fatigue, it also claims to reduce muscular soreness that follows after a high-intensity workout.
Pre workout supplements can maximize your workout and take your body to the next level. They can help you make the most out of your workout by providing you with the necessary nutrients that may boost your strength, endurance, focus, and muscle pump. It is important to know the purpose of each supplement in order to help you choose the right product among the hundreds available on the market. Keep in mind that it is still best to consult with your doctor before taking any supplements so that you are fully aware of their advantages and disadvantages.