Out of all the supplements available in the market today, pre workouts have become the most popular and rightly so. These not only boost your energy and make you ready for your training session but these also offer some other benefits like faster weight loss and better muscle endurance.
There are so many reasons to consider having a pre workout drink. Still, grabbing the first supplement you see in your local supplement store and hoping for the best results is not a wise thing to do.
Below are some tips to help you choose a pre-work product and use it in ways to get maximum results.
Tip1: Go through the ingredients
When you go out shopping for pre workout supplements, or any supplement for that matter, going through the ingredients is the first thing you need to do. Some of the important ingredients are:
- Creatine Monohydrate – It is a naturally occurring compound, best known for its endurance-boosting and strength-inducing qualities
- BCAAs or Branched Chain Amino Acids – These are important amino acids which support muscle protein synthesis, increases muscle endurance and prevent muscle injury
- Taurine – A sulfonic acid which supports fat’s breakdown. It also helps in minimizing oxidative stress while exercising
- B Vitamins – Vitamins B1, B2, B5 and B6 helps energy production; B12 plays a main role in blood regeneration and a good metabolism; B3 is needed for DNA reconstruction
- Nitric Oxide Boosters – Amino acids such as Arginine and L-Citrulline raise nitric oxide levels; this amplifies blood vessels for better blood circulation. This leads to more efficient nutrient and oxygen delivery
Tip2: Check the amount of caffeine
Caffeine is also a common and very beneficial ingredient present in pre workout supplements. All the supplements contain caffeine unless ‘stimulant-free’ is mentioned on them.
Consuming a bit of caffeine before workout does no harm. Though, the issue is how much quantity you get in every scoop of pre workout powder.
According to studies, 400mg is the safe every day limit for an adult. For your reference, a regular coffee cup contains about 60 to 80 mg of caffeine.
In the case of pre workout supplements, you need to take care of the caffeine content. This way you can make sure you’re not consuming more than the daily safe limit. Excess caffeine can result in increased anxiety or lack of sleep.
Tip3: Time your pre workout
Pre workout supplements are used to maximize your training experience. Taking them at an appropriate time ensures you get maximum benefits out of it.
As you can guess from the name, you should take your pre workout supplements prior to your exercise. If you take these too early, their effect might be lost even before your workout. On the other hand, if you take them too late, you might not experience their effect while exercising.
Most people got the best results when they took it 15 to 30 minutes before starting their exercise.
Tip4: Know the pros and cons of pre workout supplements
As you know each and every supplement you take has its pros and cons. So, you should know about these before you start taking any supplement. If you know everything about your pre workout supplement, you’ll not set any unrealistic expectations.
Some of the most important pros and cons of the pre workout supplements are:
- Better workout performance: As per sports nutrition research, pre workout supplements increase gym performance, specifically in training.
- Enhances muscle endurance: An amino acid L-Citrulline helps athletes achieve up to 53% increase in bench press repetitions.
- Improved concentration and focus: Pre workout supplements which contain stimulants such as caffeine improve your energy level. This results in better concentration and focus.
- Side effects: Overdoing these may result in insomnia and anxiety.
- Posible tolerance build-up: Overconsumption may lead to your body becoming tolerant towards these.
- Digestive issues: Ingredients such as caffeine and sodium bicarbonate may cause digestion issues in some people.