Pre-work-out supplements are the supplements consumed by athletes or bodybuilders before they start their workout sessions. The purpose of these pre-workout supplements is to boost energy instantly.
Other than athletes and bodybuilders, most people who go to the gym or work out regularly also consume some kind of pre-workout supplements depending on their needs.
Purpose of pre-workout supplements:
Sometimes it can be hard to get yourself off the couch or bed or just get yourself into the gym clothes after a long workday. Sometimes you just feel tired or lazy to go to the gym, but you know that you need to go and you like to stay fit as well.
Pre work out supplements is a solution for pre-workout laziness. Just like we take coffee in the morning to get to work, and energy-boosting pre-workout supplement helps us go to the gym regularly and stay active even after a long workday. They provide an extra boost of energy and contain mood-boosting ingredients as well. They work just like a good workout song but better.
Here are some facts about these supplements:
Boost overall performance:
Pre-workout supplements are dietary supplements that help boost overall performance during a workout session. They are abundantly available in the market in the form of powdered supplements, drinks, or sometimes capsules.
They are not essentially protein supplements, these supplements differ from the protein shakes in formulation, ingredients, and purpose.
Ingredients of pre-workout supplements:
The common ingredients found in these supplements are;
Creatine is an amino acid that helps build muscles during a workout session.
Caffeine is the most common ingredient found in pre-workout supplements, and it is considered as the energy-boosting ingredient. Caffeine is a central nervous system stimulant and helps you feel instantly energized. It is also considered an antioxidant and helps in weight loss if consumed in the right way.
This is also an antioxidant that essentially acts as a buffer to lactic acid with consistent use. It also assists the body proteins in the muscle-building process and is good for people who intend to build muscles, such as bodybuilding enthusiasts.
Arginine is yet another helpful amino acid that causes vasodilation in the body. This allows the vessels to relax and deliver more oxygen to the muscles and help you work out longer and harder.
Vitamins like niacin and vitamin B12 are found in pre-workout supplements and have benefits such as improving metabolism and energy.
This is an amino acid that helps repair the muscles. It can also be found in post-workout supplements as it assists in repairing any muscles that might have suffered minor tearing during workouts.
Benefits of pre-workout:
Pre-workout benefits may not be similar for everyone and may vary from individual to individual, but the most commonly known and proved benefits of pre work out include:
- Increased workout timing and energy
- Better mood due to caffeine
- Improvement of performance and strength during the workout session
- Increase in lean body mass and lower body strength
When should you take pre-workout supplements:
Caffeine is the most common and important ingredient found in pre work out supplements, and it takes about 30 minutes to induce a 100% effect. So, it is recommended to take the supplements 30-60 minutes before your workout. This will allow all the ingredients to induce the effect that is expected of them.
The ingredients like beta-alanine and creatine need some time to build up in the body and are most effective when given this time window to become active.
Taking these supplements regularly is also a key to obtain optimum results.
Is pre-workout safe for me?
Pre-workouts cannot be unsafe if you are using them correctly. Pre-workout supplements have some beneficial effects, but it is very important that you take them correctly and after some expert consultation.
Pre-workout supplements should not be your go-to if you feel a lack of energy before, after, or during your workouts. These supplements are only supposed to help and elevate your energy levels, but you need to take your essential nutrients from food.
If you work only on supplements, it can pose harmful effects on your health rather than improving it. It is important to fulfill your body’s nutrient requirement through healthy food and take supplements only with expert guidance.
Some groups who should avoid taking pre-workouts are:
- People under the age of 18
- People with caffeine sensitivities.
- Pregnant or nursing women.
- People who have heart conditions like arrhythmias or coronary artery disease.
some side effects associated with pre-workouts are:
- Increase in heart rate and blood pressure
These side effects do not occur in everyone who takes these supplements, but it depends on the person’s health condition and the amount of product they consume, so it is important to be careful while taking any supplements or consult your physician when needed.
Taking a pre-workout can help improve your workout results and maximize your stamina. They can be very helpful when taken consistently in the right proportions and at the right time, but you should take responsibility for your health and fitness and make sure you do not overuse these supplements, and be mindful while taking them.
Author bio: Mallory Hanson is a well-known gym trainer and writer. She is also an expert nutritionist and specializes in the department of health and fitness. She has written many informative blogs and articles about gym training and fitness.