If you're someone who frequents a World Health Organization athletic facility, chances are you've figured out pre-workout supplements, and you may have questioned whether you should be using one.
Proponents of pre-workout claim that these products help increase energy, stamina and athletic performance, however what would the science say about these supplements?
Are They Safe?
Are Pre-workout Supplements Safe?
Pre-workout supplements are generally safe for healthy adults. Keep in mind, that the supplement business is not strictly regulated, thus the product label is also inaccurate or derogatory. The Food and Drug Administration (FDA) regulates pre-workout-like supplements as food, not drugs.
You may experience some side effects of taking pre-workout, betting on ingredients. Many pre-workouts contain a significant dose of alkaloids, which can cause restlessness and headaches. Alternative formulas that contain beta-alanine can cause a tingling or dermal sensation, although this is often harmless.
To Make Sure You Are Using a Safe and High Quality Product, Look for a Product That Is Third-party Tested and Licensed.
Is It Okay to Do Pre-workout Daily?
It's Probably Okay for Many Healthy Adults to Have a Daily Pre-workout.
Keep in mind, most pre-workouts contain 200-350 milligrams of alkaloids per serving. The Bureau recommends limiting alkaline intake to about four hundred milligrams per day. There does not appear to be any negative side effects related to this daily dosage.
If you are taking a pre-workout supplement daily, be mindful of its quantity and therefore the alkaloid content of alternative beverages that you drink.
How Long Before Physical Exercise Should I Do Pre-workout ?
Pre-workout supplements usually work best when consumed 20-30 minutes before physical exercise. One study showed that taking a pre-workout containing caffeine twenty minutes before exercise significantly increased performance, strength, and power.
What Are the Benefits of Pre-workout Supplements?
Research on the benefits of multi-ingredient pre-workout supplements is extremely restricted. However, some studies have found that certain ingredients may benefit athletic performance.
Many pre-workout supplements contain ingredients that increase endurance, strength and performance while reducing fatigue.
What Should a Pre-workout Look Like?
There are too many research-backed ingredients to show up in the very pre-workout, and there are some you'll need to avoid. Look for a pre-workout that contains quality ingredients and is free of fillers, like this clean pre-workout from Naked Nutrition.
Keep reading to learn more about the benefits of specific ingredients in your pre-workout supplement.
Nitric Oxide Precursor
Nitric oxide may be a compound that your body naturally produces to relax blood vessels and improve blood flow. Pre-workout usually contains many body compounds to produce gas. These include sources of L-arginine, L-citrulline and dietary nitrates.
Studies have shown that supplementing with these compounds will promote chemical and nutrient transport to your muscles, increasing athletic performance.
Caffeine is commonly used in pre-workout formulas to increase energy and focus. Some studies suggest that this stimulant may improve psychological characteristics, memory and athletic performance, and may help reduce body fat.
Creatine is another substance that is formed naturally within the body. Found primarily in striated muscles, it plays a large role in building energy and strength.
Creatine is used in pre-workout formulas, but is additionally sold on its own as a personal supplement. Many lifters, bodybuilders, and alternative strength athletes habitually use creatine.
Studies advise that taking creatine will increase body count, which can lead to improved recovery time, increased muscle mass, strength and increased physical performance.
Beta-alanine may be a non-essential aminoalkanoic acid. This non-essential aminoalkanoic acid works in favor of essential amino acids for the supply of carnosine. The carnosine then stays in your skeletal muscles.
Carnosine helps reduce the build-up of carboxylic acid in your muscles throughout exercise, meaning you travel more durable, better, faster and stronger during your next physical workout.
Ingredients to Avoid
Some ingredients to avoid for your pre-workout include artificial sweeteners, sugar alcohols, and added alkaloids.
Artificial sweeteners and sugar alcohols are usually high for pre-workout, and some individuals do not tolerate these ingredients well. They will cause gas, bloating, or loosening of the bowels, which can negatively affect your physical exercise.
Avoid mega-doses of alkaloids, which can cause accumulated vital signs, trouble sleeping, and stress.
Pre-workout Slushie Formula
Drink it twenty minutes before the start of your physical exercise and take pleasure in the accumulated energy, focus, endurance and performance.
2 scoops of Naked Energy
8 oz of your favorite sports drink
1 cup ice
Directions: Combine all the ingredients in a very mixer and mix to achieve a batter-like consistency.
Summary
Pre-workouts are popular supplements within the fitness business. Many claim to increase focus, performance and strength. Pre-workout formulas are generally safe for healthy adults, although you should look for third-party supplements that have been tested for quality. There is not ample analysis that supports the results of pre-workout supplements as a whole, although studies suggest that many of the ingredients attached can enhance athletic performance.