pre workout supplements

 

 

PRE-WORKOUT SUPPLEMENTS

 

 

 

Working out has become a common term being used by people all over the world to stay fit. A regular exercise regime is a must-have in everyone’s daily life now. Yet, people find it difficult to muster the energy to go through with the workout every day. Of course, the demands of a busy work life and everything else does drain energy.

 

So what is a solution that can boost energy? Pre-workout supplements of course!

 

Wikipedia defines a pre-workout supplement as a bodybuilding supplement. It contains ingredients that can give a sudden boost of energy. These supplements are available over the counter. They’re used by many athletes to help aid in performance and recovery.

 

The major components in a pre-workout supplement

 

A pre-workout supplement consists of substances like beta-alanine, creatine, and L- Citrulline. These aid in muscle recovery after a strenuous workout. Caffeine is what provides the energy hit.

Here are some more details about the 5 major components in a pre-workout supplement.

 

  1. Creatine

 

A very popular dietary supplement in itself, creatine is a molecule found in the body. It is one of the best substances to boost energy and power. It helps to increase muscle mass and exercise performance without any side effects. People who take creatine supplements were able to increase their muscle mass up to 10 %, as per a study. Creatine works well because even inside the body, it acts as an energy-producing element. Experts suggest starting the dosage with only 20 grams every day. This should be divided into different servings and not taken all together. Once your body is exposed to regular doses of creatine, you may reduce the quantity to almost 5 grams per day.

Reference: 1, 2

 

  1. Beta-Alanine

 

Beta-Alanine is an amino acid which can help to reduce fatigue in muscles. It is taken during an intense workout session to combat the build-up of acid in the body. It increases the concentration of this element in the body. It can improve the workout for better performance.

 

Mostly, it is used for a workout that spans over a few minutes. It is more effective for long-term endurance exercises. Experts recommend taking just up to 6 grams every day for good results.

Reference: 3, 4

 

  1. Citrulline

 

Citrulline is yet another amino acid that is naturally produced in the body itself. This is usually used to increase the amount of citrulline in the body.  This can improve your workout performance.

 

The purpose of taking citrulline is to increase the amount of oxygen and in the muscles. Studies show that people who take citrulline take more time to get exhausted. Citrulline can also reduce the soreness in muscles that usually occurs after workouts. The doses range from 6 to 8 grams every day depending on the type of citrulline used.

Reference: 5, 6

 

  1. Sodium Bicarbonate

 

Sodium Bicarbonate or baking soda is a chemical compound found in all the households. But it is also a sports supplement. A small amount of sodium bicarbonate is used as a supplement for athletes. It is used to increase their speed during marathons and running competitions. It works to reduce the acid content in the body during workouts.

Reference: 7, 8

 

  1. BCAAs

 

Branched Chain Amino Acids (BCAAs) are a kind of amino acid which is made of three molecules – leucine, isoleucine and valine. These are mostly found in animal-based protein products and it is also used in a lot of protein powders.  BCAA’s taken as supplements can have a lot of benefits. It can increase the endurance of the body while running. It can also reduce the muscle soreness which occurs during weight training. Some studies mention its effectiveness in combating mental and physical fatigue.

Reference: 9, 10

 

What are the benefits of a pre-workout supplement?

 

A pre-workout supplement is purported to have many benefits. Some of them are that a pre-workout supplement can

 

  1. Improve the work capacity by giving a large amount of energy.
  2. Get more fluid into muscles so they have a greater appearance.
  3. Boost adrenaline to break fat cells down faster.
  4. Enhance the blood flow during exercising.
  5. Boost power allowing you to work out for longer.

 

These are just some of the long list of benefits of taking pre-workout supplements. So now the question becomes – what is the best pre-workout supplement in the market right now? Well, here is a list of the best pre-workout supplements for you to choose from.

 

  1. Legion Pulse

 

 

This one has a very high ranking in quality. It contains caffeine and beta-alanine. It claims to be made of 100% natural ingredients. So there is no chance of any backlash or side effect from using it. It costs $34.97 and is available on Amazon.

 

  1. Optimum Nutrition Gold Standard Pre Workout

 

 

This supplement contains creatine monohydrate and beta-alanine among other ingredients. It also has 165mg of caffeine from natural sources to help you stay alert and focused. It costs £17.90.

 

  1. Cellucor C4 Original Pre-workout

 

Cellucor C4 is commonly known as America’s best pre-workout supplement. It costs £19.25 and is available on Amazon. It contains 5kcal in every scoop.

 

  1. Bulk Powders Complete Pre-workout, Caffeine-free

 

 

This is one pre-workout supplement that is completely free of caffeine. It contains 56kcal in every serving. In place of caffeine, it consists of 5g BCAAs and 3g of creatine monohydrate.

 

It is £7.99 and can be bought from their official website.

 

  1. Grenade 50 Calibre Pre-workout

 

 

This is a pre-workout supplement is a favourite among weightlifters. It provides  25kcal of energy per serving. It is packed with natural ingredients like theobroma and beet extract. It is available in many flavours too. It costs £19.95.

 

Simply taking in supplements won’t guarantee results though. At the end of the day, it is your hard work and dedication to staying fit that ensures a good workout. These are just some of the best supplements which will help you stay energetic enough to complete your daily workout. So grab your favoured supplement and start training! Stay fit everyone.



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