A pre workout supplement is very common among athletes and gym-goers because they can significantly enhance energy levels even when you’re fatigued or tired. If you are a beginner and new to the gym industry or interested in trying a pre workout supplement, but not 100% sure what they do, then this article will fully explain what pre workout supplements are and how they can drastically increase the intensity of your workouts, which will lead to greater muscle/strength gains.
What Is A Pre Workout Supplement ?
A pre workout supplement is to be taken 15-30 minutes before any training session and they are very popular because it greatly boosts your energy levels, having higher energy levels allows you to perform much better during intense exercise so that you can achieve much better results. Whether your goals are to gain muscle/strength, lose fat or generally increase your fitness levels a good pre-workout will definitely enhance your ability to do this.
The first pre workout originated somewhere in the late 80’s to 90’s and was called Ultimate Orange. This was a very potent and popular supplement because it worked great, but contained a fair amount of ephedrine and other now banned ingredients. From then on the pre-workout industry really started to take off, with many companies formulating their own brands and blends. Today there are many pre-workouts on the market with most of them claiming to have formulated the perfect breakthrough blend and some definitely have, but there are also many you should stay away from.
Benefits Of Taking A Pre-Workout Supplement
1. More Energy
The first thing a pre-workout supplement should provide you with is more energy because after a hard/long days work most of us are tired, so the thought of going to the gym and working out isn’t very appealing. This is where a good pre-workout will help because once taken your energy levels will drastically increase so that you’ll be able to really focus on the workout that’s lying ahead.
Ingredients To Look Out For
It is very important to know what ingredients a pre-workout should contain because many products on the market have useless filler ingredients to save money. Here are some of the most popular ingredients that are added to pre-workout’s, that actually work and help boost your energy levels:
Caffeine is one of the most common ingredients used in pre workouts. It is a very potent stimulant that increases alertness and energy levels, while helping to improve your mood and fat loss. Caffeine is completely safe to use and weight lifters/athletes have been using caffeine for years to help boost their overall performance.
The amino acid Citrulline is bonded to a molecule of malic acid (malate). Citrulline Malate has been shown to significantly reduce the sensation of fatigue and to drastically increase the rate of oxidative ATP production (adenosine triphosphate – which is a usable form of energy for our cells) during exercise. It is an extremely powerful performance booster that will also assist your body in recovering faster.
Vitamin B12 (Methylcobalamin)
Vitamin B12 is one of eight B vitamins that helps your body convert food into glucose, which increases energy levels. It has also been shown to enhance endurance and performance, especially during intense exercise.
2. Better Focus
It is vital to be completely focused for the duration of your workout because when you are focused on what you are doing, a stronger and better mind to muscle connection can be made. This leads to better reps, sets and results. Furthermore, it will also be much easier to implement proper form and training techniques.
Ingredients To Look Out For
Here are some of the most popular ingredients that are added to pre-workout’s, that actually help increase your focus:
Not only is caffeine a great ingredient for boosting your energy levels, but it can also keep you focused and motivated because caffeine has been shown to boost your brains production of a chemical named Dopamine. Dopamine helps control your brain to focus and sustain that concentration. Caffeine also increases your blood flow/oxygen levels which leads to better performance and endurance during your workouts.
Tyrosine is an amino acid that has the power to tamper with your mood, feelings and cognitive abilities (brain-based skills we need to carry out any task). In numerous studies Tyrosine has been shown to significantly increase mental focus, energy and motivation by acting as a natural stimulant. Tyrosine is also vital for a number of bodily functions including the building of muscles, cell growth and recovery.
Theacrine is very similar to caffeine, but lasts longer and provides more benefits such as increasing mental clarity (focus), energy and motivation, while also enhancing performance. It acts as an antioxidant that helps prevent muscle protein breakdown (catabolism) and even after weeks of use Theacrine stays effective because there is no tolerance build up.
3. Increased Muscle Growth And Strength
Any good pre-workout should consist of ingredients that promote muscle growth and strength because this is ultimately the main goal when you consistently workout and lift weights. During a workout much strain/stress is placed on your body and muscles, so it is critical during this time to feed your muscles with the right supplements so that they can perform at an optimum level to help you get better and faster results.
Ingredients To Look Out For
Here is a list of some of the best muscle and strength building ingredients that your pre-workout should contain:
This is an amino acid that can’t be produced naturally by your body so it’s a very common ingredient in pre-workouts because of the muscle building properties it possesses. Our bodies convert Arginine into nitric oxide which helps to deliver more oxygen to our bloodstream, in turn this will help boost performance and endurance. By increasing blood flow, nitric oxide is responsible for greater muscle pumps and a faster recovery after intense exercise. Ultimately this all leads to greater muscle gains and strength.
Beta-Alanine is another amino acid that is vital for muscle growth. Studies have proven that Beta-Alanine considerably increases muscle strength, power and endurance which results in greater muscle gains. Beta-Alanine also enhances the synthesis of carnosine, carnosine is a powerful buffer that protects muscles against acidity. While working out acidity builds up in your muscles. High levels of acidity results in muscles fatiguing quicker and when that happens your performance during a workout significantly decreases.
This is one of the best ingredients when it comes to increasing both muscle growth and strength. Creatine offers many different benefits, but the most common is that Creatine supplies the muscles with energy, helping to increase strength and endurance. Water also gets retained by the muscles since water enters the body along with Creatine leading to bigger muscle pumps, which in turn will increase protein synthesis and muscle size.
BCAAs (Branched Chain Amino Acids)
BCAAs refer to three amino acids, namely leucine, isoleucine and valine. These amino acids help stimulate protein synthesis (process where individual cells build specific proteins – muscle growth) and also prevents muscle protein breakdown (when your body breaks down it’s own proteins (muscles) for energy). When the rate of protein synthesis surpasses the rate of muscle protein breakdown you will gain muscle and vice versa. BCAAs have also been shown to help increase the intensity of workouts so that you can perform better for longer.
This amino acid is naturally derived in our bodies when choline gets broken down. Betaine has been around for years, but studies have only recently found it to be a remarkable supplement that increases fat loss, muscle strength, growth and endurance. Furthermore, Betaine has been shown to increase nitric oxide levels which means more oxygen gets delivered to your bloodstream so that you can have better and more intense workouts.
To sum up it is clear that a proper pre-workout consisting of these ingredients will greatly benefit you during/after your workouts and you should make sure that any pre workout you get consists of at least 80% of the ingredients listed above. Additionally, most pre-workouts don’t always use clinical dosages of every ingredient and you should check the label to make sure there’s actually enough of each ingredient for it to be effective. Click Here For More On Clinical Dosages In Pre Workouts
If you have any questions or would like to share some of your own experiences or opinions about pre workouts, please leave a message down below because it would be great to hear from you.