- 9 Best Supplements
- 5 Pros
- 4 Cons
- Why Take Pre-Workout?
- Should You Take Pre-Workout?
Pre-workout supplements are products that aim to provide you with an extra boost of energy when you exercise.
These supplements are often available in various forms, including:
- Canned drinks
- Colorful liquid in shaker bottles
Pre-workout products often claim to help boost sleep, immunity, relaxation, gut health, and post-workout recovery.
While some pre-workouts may contain safe, energy-boosting ingredients, others can be pointless or potentially harmful.
9 best pre-workout supplements to increase your exercise capacity
- Caffeine is a stimulant that boosts energy and alertness and improves overall performance.
- Studies report that it can help improve sports performance and enhance aerobic endurance, muscle strength, muscle endurance, jumping performance, and speed.
- Caffeine causes vasodilation (widening of the blood vessels), leading to more blood and oxygen delivered to working muscles.
- It plays a role in muscle contraction and cognition, which contributes to the mental effects of pre-workout.
- Pre-workout supplements may contain a range of 150 to 300 mg (about three cups) of caffeine per serving.
- Creatine monohydrate
- Creatine is one of the most well-researched sports supplements over the past 20 years.
- Creatine is a derivative of three amino acids that are naturally produced in the body and stored in the muscles as a source of quick energy.
- Creatine supplements increase stores of phosphocreatine within muscles, which is the main energy source used for sudden bursts of high-intensity exercise (such as a deadlift).
- Creatine is associated with lean body mass gains during resistance training.
- Studies consistently report that in normal doses, three to five grams per day over the long term, it is safe for healthy adults.
- Beta-alanine is an amino acid that is a precursor for carnosine, an intracellular pH buffer that helps you do high-intensity exercises and fight muscle fatigue.
- When a person exercises, there is an accumulation of hydrogen ions in the muscles, which makes them more acidic (acidosis). This is associated with early fatigue.
- Beta-alanine acts as a pH buffer; carnosine prevents muscle acidosis and allows your muscles to keep working for longer before they are fatigued.
- This amino acid is a precursor to nitric oxide (produced naturally), which acts as a vasodilator (widens blood vessels).
- L-citrulline helps increase blood flow and oxygen delivery to working muscles, providing them with more energy for movement and reducing muscle soreness after exercise.
- A recommended dose of six grams of L-citrulline is sufficient to improve aspects of endurance and weight-training performance.
- Glutamine is a conditionally essential amino acid, produced in the body under some physiological circumstances (such as physical stress, injury, or excessive exercise).
- Glutamine supplements reduce muscle damage and inflammation caused by exercise, and it aids in exercise recovery, making you ready for the next session.
- Branched-chain amino acids (BCAAs)
- BCAAs are building blocks to proteins that are often included in pre-workout formulas. They promote muscle building and reduce muscle breakdown.
- BCAAs consist of three important molecules: leucine, isoleucine, and valine. These are found in high quantities in many protein-containing foods, particularly animal products.
- BCAAs help reduces exercise-induced muscle damage, which can lead to delayed onset muscle soreness.
- The recommended doses of BCAAs may vary but are often 5 to 20 grams.
- Nitrate is a molecule found in vegetables, such as spinach, turnips, and beetroot.
- Studies report that the nitrates in beetroot juice are converted into a molecule called nitric oxide, which can increase blood flow and exercise performance by decreasing the amount of oxygen needed during exercise.
- It improves vascular health by repairing and maintaining the innermost layer of blood vessels.
- The optimal dose of nitrate is 2.7 to 5.9 mg per pound of body weight.
- Sodium bicarbonate
- Also called baking soda, it acts as a buffering agent that helps fight against acid buildup in the body.
- Lactic acid accumulation is characterized by the burning feeling in the muscles, and sodium bicarbonate may help reduce fatigue during exercise, thus reducing this burning sensation.
- The optimal dose for better exercise performance is about 136 mg per pound of body weight.
- When exercising, especially at high intensities, the body uses blood glucose and glycogen (stored carbs) as its main energy source.
- Topping off carbs levels before you start your workout can help increase energy availability and performance.
5 pros of pre-workout supplements
- Improves performance
- Increases endurance, concentration, and focus
- Increases speed, stamina, and strength
- Provides a faster recovery
- Beneficial changes in body composition
4 cons of pre-workout supplements
Because pre-workout supplements are not regulated by the U.S. Food and Drug Administration, safety is a big concern. Lack of regulation and knowledge about the ingredients on a supplement’s label can make a pre-workout product dangerous.
- Jittery feeling or interrupted sleep caused by overstimulation
- Tolerance with overuse
- Digestive problems
- Some side effects of pre-workout supplements include:
- Irregular heartbeat
- A rise in blood pressure
- Changes in blood sugar
Why do people take pre-workout supplements?
Most people take pre-workout supplements to exercise harder or feel better and less overwhelmed when working out.
The hope is that the pre-workout supplement will help enhance performance, mainly through boosting energy and increased mental focus.
Should you take a pre-workout supplement?
As with any supplement, you need to talk to your doctor before you take a pre-workout supplement, especially if you have any health conditions, are pregnant, or are on any medications.
For the best results, use pre-workout three to four times a week. You can buy a premade product or make one yourself.
Taking the pre-workout consistently and 30 to 60 minutes before you exercise can make your workouts last longer, and you might feel less tired during and after them.
- Doctors Convert Veins Into Arteries to Spare Patients Amputations
- Telehealth for Opioid Use Disorder Helped Curb Fatal ODs During Pandemic
- New Clues to Recent Hepatitis Outbreak in Kids
- Early College Class Times Can Hurt Students' Grades
- 'Harsh' Parenting Can Bring Mental Health Harms to Kids: Study
- More Health News »
Health Solutions From Our Sponsors
Health Benefits of Pre-Workout Supplements. https://www.webmd.com/fitness-exercise/health-benefits-pre-workout-supplements
What Is Pre-workout and Should You Be Using It? https://www.menshealth.com/uk/nutrition/a26075019/pre-workout-complete-guide/
Benefits of Pre-Workout. https://www.myprotein.co.in/blog/supplements/beginners-guide-to-pre-workout-what-is-it-when-to-take-it/
Top The 9 Best Pre-Workout Supplements to Try Related Articles
Can I Do a Full-body Workout Every Day?A full-body workout means many groups of muscles are working at once. This helps to achieve greater workout results from a lesser number of exercises.
Men's Muscle-BuildingWant bulging biceps and a bigger chest? Our experts demonstrate the right moves to help men build bigger muscles with just two efficient workouts each week.
Supplement Smarts: Best Ways to Take Different VitaminsTaking a vitamin supplement to cover your nutritional bases? Find out how and when to take it so your body gets the most from it.
Vitamins and Calcium SupplementsVitamins are organic substances that are essential for the proper growth and functioning of the body. Calcium is a mineral essential for healthy bones and is also important for muscle contraction, heart action, and normal blood clotting.
Vitamins QuizTake the Vitamins & Supplements Quiz to learn just how many essential vitamins your body needs to function!
Vitamins and Supplements: What Can You Take to Fight Inflammation?Arthritis, intense exercise, and sugary or fatty foods are some of the things that can lead to inflammation. Here’s what you can take or add to your diet to help fight it.
What Is the Best Vitamin Supplement to Take?Dietary supplements are a general term that includes vitamins, minerals, botanicals, probiotics and other products to supplement the diet. The best vitamin supplement differs from person to person depending on their gender, age and any health conditions they have.
What Leg Workouts Can I Do at Home?Exercises that help tone the legs benefit the legs, the spine as well as the other body parts. These exercises help burn calories, reduce cholesterol, and reduce the risk of diabetes, high blood pressure (hypertension), and arthritis.
What Should I Eat 30 Minutes Before a Workout?Your pre-workout meal often depends on your choice of workout. The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, boiled eggs, caffeine and smoothies.
Vitamins and Supplements: What to Know Before You Take Herbal SupplementsNot all herbs and supplements are safe, especially if you have certain medical conditions or take some drugs. Find out which ones you may need to skip with the help of this WebMD slideshow.
Workout Routines for Men: The Ultimate GuideWhen it comes to figuring out the best workout routine for you, it is important to consider factors such as your current fitness level and fitness goals.