Have you thought about taking pre-workout supplements but don’t know anything about their ingredients and effects? Read this article and you will learn all about its benefits and more.
If you have worked or studied all day, you may be so tired that when you arrive at the gym you will not be able to concentrate and, therefore, you will not be able to give your maximum performance for your exercises to progress.
That is exactly the moment when a pre-workout supplement is needed to give that extra strength over the next two hours, strengthening your concentration, and supporting you with muscle training, energy supply, and regeneration.
It is important that you are physically and mentally focused when you start training. If not, your training will not be intense enough to progress. Whether you are tired or have skipped a meal before going to the gym, you can still do your workout.
In such cases, you don’t have to recover, just take your pre-workout supplement and lift your weights in five minutes!
What does the pre-workout supplement contain?
There is a large selection of pre-workout supplements. You can even find them as a nitrogen oxide booster. They usually contain a number of natural ingredients.
The most common active ingredient is caffeine, but many also contain arginine, which is responsible for an elevated level of nitrogen oxide. These ingredients have a vasodilator effect, which means that the transport of nutrients to the muscles is accelerated and waste substances are eliminated faster, which favors muscle regeneration.
Your muscles are supplied more easily since they receive the energy they need to work more effectively.
Many pre-release supplements contain creatine monohydrate, which is responsible for generating energy from nutrients and energy renewal, so you may be exposed to more intense physical activity for longer.
Beta-alanine and citrulline malate can also be ingredients. These increase endurance so you can train longer without acidifying your body or losing your energy level.
What are pre-workout supplements good for?
What do you expect to get from training if you don’t pay attention to the way your muscles work? Whether you want to use the full range of muscle movement, have the required training load, reach the level you reached last time or even exceed it.
If you are not mentally focused during training, then you can forget about your progress. And not because you are lazy or out of interest, but simply because of mental exhaustion, which also limits physical activity. In this case, a pre-workout supplement will help you a lot.
If you take them as a water-soluble powder or in capsule form, you will feel a slow tingling sensation in your body that will encourage you to lift weights. The pre-workout supplement makes you feel alive, feeds your blood circulation and you have the feeling that there is nothing more in the world than just you and your weights.
Then you will feel the blood soar to the muscles and with each repetition, you will go one step closer to getting bigger muscles. This will allow you to train with heavier weights and more resistance and get the best out of yourself, even if you have thought about canceling your workout and returning home half an hour before.
Due to the greater load, you will definitely notice progress in muscle development. But you can also use pre-workout supplements if you want to lose weight because they give you strength and improve your concentration, even with low carbohydrate intake.
What is the best pre-workout for you?
First, you should pay attention to the composition of the pre-workout supplement. If you are sensitive to caffeine, avoid supplements with caffeine. If you have circulatory problems, such as high blood pressure, avoid using creatine.
To find the best preparation for you, try several supplements. If you want to lose weight, look for versions without sugar. If you want to gain mass, the sugary versions are fine. For cardio, we recommend supplements that contain citrulline malate.
There are supplements in the form of water-soluble powder, as well as in the form of capsules and tablets. All are good, but the question is what is best for you, liquid or capsule.
Do you prefer the fruity aromas of beverage additives or do you prefer to swallow a tablet? If you choose capsules or tablets, take them a little earlier because liquids, unlike them, enter the digestive system before.
There is no difference in effect.
When and how to take pre-workout supplements?
For optimal effect, pre-workout supplements should be taken about 20 minutes before training. Of course, 2 or 3 hours before eating solid foods.
After training, you can drink your protein shake and some solid food again within an hour. The recommended dose is indicated on the package.
Be careful with supplements that contain caffeine, especially if you drink coffee during the day or exercise late at night.
How much should you take?
Usually, pre-workout supplements contain much more caffeine than espresso, so keep that in mind. This is the reason why the caffeinated version is not a good option for a night workout since it will not let you sleep at night.
It is definitely not a good idea to consume large amounts just because your body is larger or because you are exercising more than an amateur.
Drinking too much can cause tremors and nausea. But if you stick to the package information, there will be no problems. If you are not used to the ingredients, start with half the portion, and then increase the dose.
If you take pre-workout supplements regularly or for each training session, you should take a break after a month or switch to other active ingredients so you don’t get used to them.
Other natural ingredients for more energy
However, the problem with these foods is that they do not contain the necessary active ingredients in such concentration and purity as is the case with pre-training supplements. The absorption of active ingredients from food is also slower and more difficult.
It is better to eat only those foods of sufficient quality and in an amount that does not overwhelm the digestive system and contain the nutrients (vitamins, minerals, and antioxidants) that support training and regeneration. Complete your training with a pre-workout supplement that supports your training at the right time.
If you notice that you don’t have enough concentration and strength after a hard day at work, try the supplements before training and increase your training options in a way you could never have imagined!