Best Pre Workout Supplements
Have you ever wondered how you can make the most of a workout? If so, topics such as sleep, hydration, and your diet have sprung into your mind. But, what about supplements? Yes, supplements! Just like all those mentioned above, you can take pre workout supplements to optimize your workouts.
What are pre workout supplements?
Pre workouts are supplements containing multiple ingredients, usually in the form of a powder mixed in with a drink. Its sole intention is to enhance athletic performance and provide you with more energy throughout your workout. Pre workout supplements can vary in taste, purpose, calories, and ingredients. Some pre workout supplements may contain carbohydrates, calories and some may be completely free of them. At the same time, others may have caffeine, beets, creatine, and amino acids like ornithine, citrulline, and arginine.
How do pre workout supplements work?
While ingredients in pre workout supplements can vary, most tend to have creatine in them. Creatine helps stimulate and increase the amount of energy muscle cells produce and helps draw fluids from plasma in the bloodstream, enabling you to have more energy.
Similarly, there's sometimes Vitamin B which can cause you to sweat and blood flow to the surface of your skin. Some pre workout supplements also contain caffeine which helps speed up your metabolism and help you burn more fat.
Conditions that can be treated
Pre-workout supplements can help with the following conditions:
- Prevent premature fatigue: If you've not had the proper nutrition and feel weak, you could become more tired quickly during exercise. You may find your muscles becoming sorer and you getting out of breath quicker. Taking pre workout supplements can help your body undergo optimum performance and have high energy levels to last you longer in your session. Ultimately when your body has more energy to use up, it's more likely you're going to throw every ounce of effort you can into each workout.
- Limit protein breakdown: To build muscle and restore tissues, protein synthesis must happen simultaneously when your body breaks down proteins. Pre workout supplements contain lots of protein, and therefore, if you keep your levels high in your body, your energy will never deplete as your body will have constant energy stores to use up.
- Better physical performance: There are pre workout supplements that may contain creatine. There has been a lot of research surrounding creatine showing it can better your physical performance in short-or high-intensity interval training. These are just a few conditions that pre workout supplements can help. To know more, please check out our top 10 list of the best pre workout supplements.
Types of supplements
There is a wide range of pre workout supplements available on the market. There's so much out there; it can be a bit daunting due to the various ingredients they may contain. Before you choose any pre workout supplement, it's always important to know why you need it and if the pre workout supplement aligns with your goals. For example, you might be wanting to increase strength or cardiovascular endurance; if so, you will want something that aligns with that. To give you an idea of what supplements might match your goals, here are 7 common ingredients to check if they're included in a pre workout supplement.
- Creatine: This is a molecule commonly found in your cells and also is a popular pre workout supplement. There's a lot of research indicating that creatine is the best pre workout supplement to take if you want to become stronger and have more power. Similarly, research suggests that it helps increase muscle mass and exercise performance during weight training. On average, people start taking creatine at a 20 gram per day dose and then after a while take 3-5 grams per day for maintenance.
- Beta-Alanine: A type of amino acid that helps combat muscle fatigue. Usually, lactic acid builds up in your muscles when you exercise, causing them to become sore. Beta-alanine helps fight the acid build up. It also helps concentration and improves your overall exercise performance over short bursts. The average dose for adults is 4-6 grams a day.
- Caffeine: Caffeine helps you feel more alert and less fatigued in your workouts. It is also known to increase your power and apply force quickly. It's proven to be particularly beneficial for sports like sprinting, cycling, and weight training. This is a safe pre workout supplement if taken in a moderate dose.
- Citrulline: This is an amino acid found in your body. Pre workout supplements can also help raise your citrulline levels, increasing the amount of blood flow in your tissues. It's also believed to reduce the soreness in your muscles following exercise. It primarily helps weight training and endurance-based exercise.
- BCAAs: This is a branched-chain of amino acids that have valine, isoleucine, and leucine. BCAAs are found in large amounts in animal products and protein-based foods. There's a range of benefits surrounding BCCas, one of which is that it's believed to better your running performance. Second, there's research that suggests it slows down mental and physical fatigue and muscle soreness.
- Sodium bicarbonate: Sodium bicarbonate is commonly known as baking soda but lesser-known as a pre workout supplement. It's a buffering agent, which means it fights against acid buildup inside your body and helps reduce fatigue.
- Nitrate: Nitrate can be found in foods such as spinach, turnips, and beetroot. There are small amounts your body produces, and having the right levels can help increase your blood flow. It also betters your exercise performance by decreasing the amount of oxygen you require during exercise.
Best food sources
Alongside buying pre workout supplements, many food sources can help provide you with extra energy before a workout. They are the following:
- Bananas: Bananas are well-known as a pre workout snack for many athletes. They contain a range of natural sugars and many nutrients such as magnesium, potassium, fiber, Vitamin B6, and more. They will provide you with an additional energy spike and stop you from getting fatigued easily in the gym.
- Oatmeal: Oats are a great slow energy burner and contain a lot of fiber that can be slowly released into your bloodstream during your workout. This means they can keep you energized for longer. When eating oats, it's often best you eat oats two hours before your workout.
- Peanut butter sandwich: Peanut butter can provide you with a good energy source before you start your workout and enough protein to enable growth and repair in your muscle tissues.
- Yogurt: Yogurt has two main simple sugars, galactose, and lactose. If you consume this before you work out, you will find that you will have almost instant energy. This is because these sugars don't take too long to break down.
There are a few main benefits to using pre-workout supplements, which are:
- Greater energy levels: Have you tried working out following a bad night's sleep or after a long day at work? While it can be great that you brought yourself to the gym, you might find yourself depleted of energy so quickly. Taking the right pre workout supplement will allow you to have increased energy levels allowing you to put a consistent effort into your workout and contribute to greater muscle growth.
- Stronger focus: Physical performance is just one benefit of pre workout supplements. Another benefit that compliments your physical performance is your mental performance. Healthy pre-workout supplements allow you to clear your mind and focus on the task you have in front of you. This enables you to have little distractions and get the most out of your workout.
- Quicker recovery rate: It's always a great feeling to feel sore the day after or the following day after your workout. Sometimes it can be a sign you've worked hard, and your body responds to your workout.
However, sometimes, depending on the muscle's soreness, it can take longer to repair and make it harder to attempt your next workout. There are certain ingredients in pre workout supplements like creatine, beta-alanine, and caffeine, which help improve sore muscles at a much quicker rate.
The side effects of pre-workout supplements are the following:
- Digestive upset;
- Increased water retention;
- Feeling jittery;
- Skin flushing.
If you experience any of these side effects when taking pre workout supplements or notice something unusual, consult advice from a doctor.
Precautions and warnings
If you're pregnant or breastfeeding, always speak to a doctor first before taking. The ingredients in pre workout supplements can vary a great deal and could be harmful to your baby. If you have high blood pressure, you should be careful about taking pre workout supplements as some can raise your blood pressure.
How long should I take it?
The amount and duration you take pre workout supplements can differ depending on the ingredients. We always recommend you speak to a doctor, personal trainer, or nutritionist first before taking them for a long time.
Interaction with other medicines
Pre-workout supplements could interact with the following:
- Medications for depression;
- HIV/AID medication;
- Birth control pills.
Pre workout supplements don't always interact with such medicines, but you should always do your research before consuming them if you're already taking certain medications.
Pre workout supplements are great for increasing your energy levels, keeping you more alert, and speeding up your recovery rates in the gym. There are so many options out there you can choose from, most of which are in a powder form.If you don't wish to take them, you can also gain energy from foods like bananas, apples, oats, and peanut butter before you do your workout.
What is the best caffeine-free pre-workout supplement?
The best caffeine free pre workout supplement is Skin-Tearing Pumps. It's a scientifically approved caffeine-free pre-workout supplement designed to boost blood flow and nitric oxide in your body.
What is the best pre workout supplement for men?
The best pre workout supplement for men is known as Legion Pulse. This supplement is designed to get men's muscles pumped up due to the extremely high citrulline dose in each serving.
What the best pre workout energy supplement?
The best pre workout energy supplement has to be any supplement that contains caffeine. Caffeine helps you raise your heart rate and energy levels, allowing you to give it your best shot during your workout.
What is the best and safest pre workout supplement?
It can never be guaranteed which pre workout supplement is entirely safe for your body, as everyone's body reacts differently. Therefore, the best and safest pre workout supplements are often gained from eating natural foods.
What is the best pre workout supplement to build muscle?
The best pre workout supplement to build more muscle has to be any brand that contains creatine. Creatine helps increase strength and increases your muscle mass.
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