There is more to working out than simply performing exercises regularly. The foods, vitamins, and minerals, that you ingest can take your training program to the next level. Here, we list the top 5 pre-workout supplements and their benefits.
Creatine is a natural molecule found in the body which provides energy to the muscles. Using creatine as a pre-workout supplement increases the available energy you have for your workout, and can reduce recovery efforts while increasing your gains. By starting with a loading phase of 20 grams per day for 5 to 7 days, you can expect a 5 per cent increase in strength from your training program. After the loading phase, take a lower dose of creatine from 2 to 10 grams daily.
Beta-alanine is an amino acid that provides relief from the lactic acid that builds in your muscles as you work out. This pre-workout supplement will improve performance during intense training, providing your body with energy while reducing recovery time.
L-Citrulline is also an amino acid, but promotes blood flow to your muscles. With more blood flow, you will have more energy to train for longer periods before exhaustion sets in. L-Citrulline can also reduce your post-workout recovery time. L-cirtrulline can be found in many pre-workout supplements and is best for endurance exercises, while l-citrulline malate is more suited for muscle building through weight training.
4. Branched-Chain Amino Acids
When used regularly before workouts, branched-chain amino acids (BCAAs) have been shown to increase endurance, particularly for runners. Not only that, BCAAs promote muscle gains. BCAAs are found naturally in meat and dairy, but can be taken in the form of pre-workout supplements in order to increase effectiveness.
Nitrate is naturally found in the body, as it works to regulate blood flow. By supplementing with nitrate, you can promote endurance by reducing the amount of oxygen needed during exercises such as running or cycling. Nitrate is naturally occurring in beetroots and their juice, but you can increase your consumption with a nitrate-based pre-workout supplement.
You can enhance the effects of your workout by taking a pre-workout supplement that will increase your endurance and your body’s efficiency in recovering after your workout. Your supplement should be chosen carefully depending on your goals, and used safely within the intake ranges specific to your weight, height and physical health.