It is no wrong to refer your body to a machine that needs an energy source to run. The appliances at your home can’t work without fuel or electricity, and neither your body can (without nutrition). Talking about the workout, we can say that the pre-workouts work as a fuel for the body prior to exercise. They provide the energy for lifting that you might be lacking otherwise.
What Actually Are Pre-Workouts?
In general, pre-workouts refer to the dietary supplements intended to be taken before a workout. It provides you a push to stay active and hike up your energy levels. They come in a variety of forms like capsules, gummies, drinks, vapes, a powder that can be mixed with water, etc. However, powdered supplements are the most common ones.
On the other hand, pre-workout nutrition also involves a simple, energy snack or a meal. It is rich in nutrients such as carbohydrates and proteins. The snack can include one to two bananas, berries, boiled eggs, greek yogurt, tuna, almond or peanut butter, etc.
Benefits of Taking Pre-Workouts
You might want to know the pre-workouts benefits mentioned below.
- It improves endurance and performance.
- It possibly reduces the rate of exertion.
- It enhances and lessens fatigue.
- It increases focus and power.
- It increases the metabolism rate.
- It provides quick energy, boosting your energy levels.
Is There Any Ideal Time to Take Pre-Workouts?
Although pre-workouts are intended to be taken before exercise, it doesn’t mean that you can take them anytime. The effectiveness of the pre-workouts might vary, depending upon the dose, form, one’s body, timing, etc. The timing of intake should be neither too early nor just before the workout. It is advisable to take it 30 to 60 minutes before.
Are You Confused About Giving Pre-Workouts a Chance?
At the time, you might be going to the gym without taking pre-workouts. On the other hand, you feel like lacking energy to lift some extra kgs or even the regular weights. You even feel tired or demotivated. It’s time to dig out the reason whether there’s a medical issue or everything is perfect so far. If you get exhausted too early without any underlying problem, then you’re missing out on something. Hence, give pre-workouts a chance with little dose initially. It might sweep away your energy-drain problem.
Let’s Have a Glance at the Ingredients!
One of the main ingredients in almost all the pre-workout supplements is caffeine.
The caffeine intake before exercise gives you a shot of energy and alertness. This helps you to lift more and gain more. It is recommended to start with a small dose of caffeine. You can increase it gradually if it goes well with your tolerance level. If you’re consuming caffeine from other sources, then keep an eye on its daily intake to prevent overconsumption. Also, take it some time earlier as it shows its effect in up to 30 minutes.
Many supplements contain creatine that helps to enhance muscle mass and strength, improving performance. This chemical is synthesized in the body and comes through dietary proteins. It stores in skeletal muscles and provides quick energy. So, supplementing with creatine helps to prevent or slow down reduction in creatine stores.
Another ingredient, sodium bicarbonate, decreases the lactic acid build-up in muscles that causes pain and difficulty in exercise. However, beta-alanine maintains the muscles’ pH.
These supplements might also contain a high amount of sugars or sweeteners. You may get slight unwanted symptoms due to these sugar alcohols or artificial sweeteners. Therefore, consider starting with a little quantity first to see the effects.
In addition to these, there’s a variety of other ingredients added in the formulas such as tyrosine, citrulline malate, anti-oxidants, etc. to provide various benefits.
Cycling the Pre Workouts. What’s That?
Just like you cannot eat the same diet for so long and need a break, the same is the case with pre-workout supplements. You need to take a few days off, perhaps one to two weeks, before resuming its use. The reason is that when the body receives something continuously over a long time, it loses its sensitivity to that chemical. So, you need to cycle the supplements to prevent the body from getting adapted to the ingredients. Or else you would need to increase the quantity to receive the same effects as you did at the start. The latter is not an ideal option as it might result in side effects due to overuse. Hence, cycling the pre-workouts will get the maximum benefits without harming your body. Additionally, you can switch between different brands that have a difference in composition.
Are You Stuck at Finding the Best One?
You need to do a little research before picking a pre-workout for you. Your efforts beforehand would save you from regretting your buy later. Firstly, study what the product contains in detail. After reading its composition, read the product reviews. Check what others have to say about their experience regarding the pre-workout supplement. Once you’re sure that the supplement is free from any allergic ingredients or harmful concentrations, you can check other details. You might want to have an affordable one with good quality and serving size. After you have ticked the requirements’ checklist, you’re good to go.
For recommendations, you can check pre-workout reviews.
What Else Should You Know?
If you don’t have the habit of reading the label before consuming, then make it from now. Be aware of such ingredients in the pre-workouts that could be harmful if present in a higher amount. However, few people might tolerate high concentration while others could not. It is better if the supplement does not contain ingredients above the recommended daily intake limit.
Another benefit that label reading serves is when you’re allergic to any nutrient. You will know if taking the supplement is safe for you or not
When selecting a pre-workout supplement, make sure you choose the one that delivers what it claims. Also, it should be worth the bucks you’re investing in it. In addition to it, get adequate information about the pros, cons, dos, and don’ts of the product.
Most importantly, do not depend wholly on the supplements. Try to incorporate a healthy, energizing diet along with drinking plenty of water. Not to mention the enough sleep you need to have daily to ensure positive outcomes.