It is essential for your training to choose a good pre-workout supplement. A good one gives you added edge in the gym workout, and a bad one literally can waste your money and time. Pre-workout supplements are made to help you endure a heavy training in the gym by boosting your energy. It removes indolence from your lifestyle and keeps you active and ready for your workout.
- Increase energy and focus.
- Enhance performance.
- Increase strength and endurance.
- Decrease muscle breakdown during training.
- Increase protein synthesis.
- Increase metabolic rate.
After a day at work, going to a gym never looks tempting. The pre-workout supplements help to have a killing workout even after a long tiring day. Therefore selecting a right supplement is most essential part to have a good training. But having so many products out there, people generally don’t know what to look for when choosing a good product. Many pre-workout drinks are stuffed full of useless ingredients with fancy labels to make them convincing.
Here are some things that you should always look for while buying a pre-workout supplement.
There is no secret that our body needs nutrients to sustain an intense workout, it is your gas while you train. Without it, you will not go very far. Here something you should look for.
Carbohydrates: Carbohydrates are the quickest and easiest way for your muscles to get energy. When you are in middle of an intense workout, your body requires a great amount of carbohydrates for refueling the muscles.
Proteins: Proteins are important to maximize your workout. It helps to repair any internal or external muscle damage and improves the immune system. A supplement should contain protein according to your weight. Generally, it should be around 25-30 grams.
Our body and mind should be energized throughout the training. A pre-workout supplement gives you the boost of energy to go to the gym and endure an intense workout in the gym. Some energy sources act upon the central nervous system, and some increase the brain activity. The extra boost of energy helps you train harder and longer. Some of the main energy boosters are.
Caffeine (effective ergogenic acid): Caffeine is a universal performance enhancer. So many people trainers or non-trainers alike even start their days with caffeine. Caffeine in a pre-workout product it is mainly used to boost energy. Caffeine increases the workloads by decreasing the fatigue. Taking caffeine also reduce the pain of lifting weights.
Branched-Chain Amino Acids (BCAAs): Primarily BCAAs blend -leucine, isoleucine, and valine are used in boosting constructive metabolism. It is excellent to repair damaged muscle tissues after the workout. Found in food items like eggs and meat. Amino acid also helps to digest food quickly for quick energy and promote growth.
To go through a long and tiring workout requires great strength. Some strength boosters that can help you to endure a heavy and intense workout are.
Creatine Monohydrate: Creatine Monohydrate is best of creatines. Creatine has the ability to maximize strength and take your training to a new level. This ingredient really helps in big lifts and anything that require sizeable power. It also helps saturate your muscles and is used to provide explosive strength.
Our body use ATP (Adenosine Triphosphate) as a source of energy in our muscles for lifting heavy weights, but APT only supports for a very short period. Our body, then look for creatine phosphate (CP) for more energy. If you don’t have enough creatine stored, then there will be a failure when you are in middle of sets. Taking creatine before workout ensures that your body contains enough creatine storage to go through with intense weight lifting.
Beta-Alanine: Beta-Alanine is an amino acid that helps in increasing muscle endurance. It increases the body’s levels of carnosine. Heavy workout causes fatigue by decreasing the PH level of our body. Carnosine acts as a buffer and delays the drop in PH level of the body which results in delaying the fatigue and overall increasing the period of a workout and long workouts overall leads to better training. Beta-Alanine should generally be taken 30 minutes before the workout.
For a good training your mind needs to as energized as your body. Whole workout routine demands the full focus of the mind. If your mind is not active, your training will fail, and you can even experience series injuries. There are some of the brain boosters that can help you achieve your full potential in your workouts.
Tyrosine: Tyrosine is an amino acid that reduces stress, uplifts mood and enhances focus. Tyrosine helps in the production of neurotransmitters such as norepinephrine, epinephrine, and dopamine. It also controls the hormones and even increases the sex drive. It can increase the concentration during the training period. As it helps in so many levels, it is an important part of any pre-workout supplement. Tyrosine should be taken 500 to 1000 milligrams 30 minutes before training.
Choline: Choline is a neurotransmitter which helps for signaling muscle contractions and other brain activity. Choline is a precursor to acetylcholine that helps in improving memory.
What should you avoid in pre-workout supplements?
- If it contains the propriety blend, then don’t buy it.
- If it is not made of scientifically validated ingredients.
- If the supplement does no contains clinically effective dosages.
- If it contains a lot of artificial ingredients.
Before buying a product, you should first consult with your gym trainer or mentor, so that they can suggest you a product that is most suitable for you. Also, avoid a pre-workout supplement with a large number of ingredients as it indicates that there are small and ineffective dosages of each.
Bruce Kuster is the primary contributor on wealthformyhealth.com concerning sports and nutrition. Bruce is also a coach and a CrossFit lover.