We all know supplements for sleep, gut health, post-workout, joint pain, immunity, etc. However, lately, pre-workout supplements have been gaining traction among fitness enthusiasts. You’ll find capsules, powders, chews, colorful liquid, and canned drinks in the name of pre-workout supplements.
Not all of them are good!
Here’s a list of pre-workout supplements that you can take to avoid potential harm.
Before we jump to the supplements, let’s understand what a pre-workout supplement is. Pre-workout supplements are powdered drinks that boost your workout performance when you consume them before a workout.
If you’re one of those people who find it difficult to stay active due to a lack of energy, these pre-workout supplements can get you the right energy boost. However, you may get confused amidst so many brands offering pre-workout supplements.
Types of Supplement
It all comes down to the nature of your workout. Think about the intensity of your workout and your goals. Individual ingredients only improve some aspects of your performance. Say one ingredient boosts your power; the other will improve endurance. Below are some ingredients to find the right supplement for you:
Beta-alanine – an amino acid produced in the liver – is also found in meat, fish poultry. This supplement improves exercise performance when dosed at 4-6g per day for 2-4 weeks. If your workout involves high-intensity exercise that lasts for 1-4 minutes, this supplement can improve your performance. This supplement isn’t effective for exercises lasting less than one minute.
This chemical is found in our cells and is an important dietary supplement. Sports scientists consider this ingredient the number one supplement to increase power and strength. Increasing your muscle mass and strength during a workout, taking creatine can show significant results. The better your muscle cells’ energy is, the more effectively you’ll perform. Hence, creatine is an important part of energy production in cells.
This natural molecule is found in tea, coffee, and other beverages and food items. Caffeine stimulates parts of the brain to reduce fatigue and increase alertness. Hence, caffeine is an important ingredient in many pre-workout supplements. This supplement improves power output and exercise performance in weight training, cycling, and sprinting.
4. Sodium Bicarbonate
This common product found in the household is also part of a pre-workout supplement. Known as baking soda, sodium bicarbonate is a buffering agent that helps in reducing fatigue.
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