Everyone is aware that exercise is crucial for both physical and mental health. However, many people avoid this as physical activity can be challenging and exhausting and it will make you step out of your comfort zone. Those who truly enjoy working out, thrive on this activity and enjoy exercising without the need for much incentive. However, this is not the case for everyone.
It should be noted that natural energy is the best form of your energy and should be used as a primary source. However, for days that you need a little bit of an extra boost of motivation, or if you are planning on pushing your body and mind past your usual limits, taking a pre-workout supplement may be a good idea. You should know what ingredients to look for as not every blend will be effective. This article will advise you of what ingredients to look for in the top pre-workout brands so that you know exactly what to look for.
Creatine
One of the best ingredients to look for if you are serious about your workouts is creatine. Creatine is found in the human body as a molecule and it is incredibly popular amongst athletes and others working out for their individual purposes. You can also obtain creatine by eating certain foods, such as red meat. However, an additional supplement on top of a balanced diet will help increase the benefits. Professionals suggest that this is one of the most effective ingredients and you can either take it before your workout for a boost of energy and improved performance or after as a support to build muscle and strength.
Caffeine
Most of us are familiar with caffeine and how it helps overall performance by boosting energy levels. This is why coffee is a much-enjoyed beverage by most adults on a daily basis. Caffeine is a popular ingredient in the majority of pre-workout brands as it can naturally improve your performance when working out. It must be noted that although there are many benefits to taking caffeine, whether in beverages such as coffee or tea or blended within a pre-workout, it can also have detrimental effects on your health if not consumed in moderation. Make sure to know your body and understand how much you should consume so that you avoid misusing this or suffering the side effects and impact on your health. If this is not an ingredient you usually consume, it may be a good idea to start slowly to build your tolerance and slowly increase it so that your body has time to adjust.
Beta-Alanine
Whenever looking for an effective pre-workout, look for one that contains Beta-Alanine. This is an amino acid that supports your physical performance by reducing muscle fatigue. The human body naturally produces this amino acid, which supports the production of carnosine. Taking Beta-Alanine pre-workout supplements can improve performance and allow you to have longer sessions at the gym whilst also helping your overall recovery. Research studies advise that this is an effective ingredient and fairly safe to use with a few side effects, including a tingling sensation of the skin when taken in high doses.
Citrulline
Another amino acid that is naturally found in our body – however, taking supplements increases the benefits. Studies suggest that these ingredients increase blood flow to the muscles and body tissues, which is essential to prevent fatigue of the muscle. By taking citrulline before a workout, you should be more likely to perform for a bit longer after exhaustion, meaning that you will push yourself past your limits whilst aiding in the recovery of the days after a heavy workout. You will not feel so sore the day after taking appropriate amounts of citrulline. This will support you to achieve your results much faster.
Sodium Bicarbonate
This is not an ingredient that most people would look for whenever shopping for a pre-workout but it remains an important one. Sodium bicarbonate can help fight fatigue in the muscle. If you have ever pushed yourself during a workout you may be familiar with that burning sensation in your muscle that just wants to make you give up. Although this is usually when you know the exercise is being effective, many people stop here. Taking a pre-workout that contains sodium bicarbonate will help reduce this burning feeling, thus helping you have a longer performance. If you have any specific health conditions that require you to monitor your salt intake, this may not be the best one for you.
BCAAs
Branched-chain amino acids (BCAAs) have become increasingly more popular in the last few years and they are found in the majority of pre as well as post-workout supplements due to their high effectiveness. You can also obtain these by ingesting animal products that are high in protein, such as eggs, meat, and dairy. The main benefit of this ingredient is fatigue reduction as well as immune support. Some people take BCAAs as a way to increase muscle mass, although professionals argue the effectiveness of this ingredient for this particular purpose. If you want to gain muscle mass, you should mix BCAAs with supplements that help with muscle gain. This will be more effective to help you achieve your fitness goals.
Nitrate
Nitrate is also commonly used in most pre-workout blends and can be found in some foods, namely vegetables such as spinach and beetroot. Nitrate is associated with an increase in blood flow within the body. This means that your body may require less oxygen during exercise if you consume nitrate beforehand. Research studies into nutrition and exercise have shown that nitrate is effective in improving overall performance and endurance in certain physical activities, especially running or cycling. If your main focus is weightlifting, nitrate may not be the most suitable option or the most necessary.
L-Carnitine
L-Carnitine is a chemical found predominantly in the human brain, kidneys, and liver. However, it is also available to take as a supplement, especially if your body does not produce appropriate amounts effectively. The main purpose of this ingredient when it comes to physical activity is to turn body fat into energy. For the majority of people, it sounds like a win-win as you lose fat whilst gaining energy. When taking this ingredient, you should experience an increase in overall performance, muscle gain, fat loss, and better recovery from a workout after a heavy exercise.
Taking a pre-workout is not always essential, but if you do not take the appropriate ones, you may not see the benefits. Whenever purchasing a pre-workout blend, make sure to look for some of the ingredients discussed above, as these are usually the most effective, no matter what your goal is.
