Fitness Training Ideas: Pre-Workout Supplements Explained
What Do Pre Workout Supplements Do?
Usually found in the form of powder, pre workout supplements are designed to boost your workout performance in order to endure any challenging workout. And just like the name implies, this product should be consumed before exercising. These multi-ingredient dietary formulas should be mixed with water or with lighter milk (plant-based preferably), and depending on your needs, you can choose the right flavour. Nowadays, lots of brands are launching their very own supplements pre workout, ranging in the choice and amount of ingredients.
Types and Benefits of Pre Workout Products
Beta-Alanine
Since this is a gym pre workout supplement, beta-alanine is designed to enhance the performance of athletes and fitness enthusiasts while also benefiting the overall health. Well, precisely this explains the reason why it is so popular and why it is first on the list. Unlike the other amino acids, beta-alanine is not used by your body to synthesize proteins, but instead, along with histidine, it produces carnosine which is afterwards stored in your skeletal muscles. On the other hand, carnosine reduces the chances of lactic acid accumulation in your muscles when exercising which can certainly improve your athletic performance.
This extraordinary gym pre workout supplement will not only improve your performance while working out, but it will also reduce fatigue which is essential when wanting to give the best of you. It is also said that beta-alanine can also provide you with many other health benefits and all thanks to the rise of carnosine levels which have antioxidant, anti-ageing and immune-boosting properties. The standard dosage of beta-alanine is 2-5 grams on a daily basis that should be consumed with a meal for further increase of carnosine levels.
Creatine
Creatine is a naturally produced compound in the body that is stored in the muscles as a source of quick energy. Although it can be used prior to working out, it can also be consumed as a standalone supplement and is mainly used by bodybuilders, weightlifters and athletes. So whether you are a beginner that does lighter versions of exercises at home or you are an experienced and frequent gym visitor, using this supplement can certainly aid you a lot.
Just like beta-alanine, this product can also reduce fatigue but it can also improve recovery time, strength and muscle mass. When taken in the recommended and normal doses, it is said that creatine can improve cognition, and also decrease the risk of heart disease and depression.
Caffeine
Caffeine can improve your exercise performance, aid fat burning, boost your memory and improve mental awareness, so it’s no wonder why it’s used as a pre-workout supplement.
Beetroot juice is also considered as great in increasing body levels of nitric oxide which is meant to expand blood vessels and increase blood flow. This, on the other hand, can improve the cardiovascular performance which is great for those of you who are physically active. However, more studies need to be done on this type of pre-workout product, so it is best not to completely rely only on it.
Finally, let’s resolve the sweet dilemma too…
Although taking supplements can improve your endurance and increase your energy levels, your diet also plays a huge role in how fast you will build your muscles and shape the body. And in addition to making sure you include superfoods in your diet, you should also avoid the use of artificial sugar and use stevia instead. Coming in the form of liquid, tablets and powder, stevia sweetener is a healthy sugar substitute that can sweeten up your drinks and food without the negative health effects .
Derived from the leaves of the stevia plant (Stevia rebaudiana), stevia is a natural sweetener that has zero calories. It is 200 times sweeter than sugar and the most common choice for people who want to lose weight as well since it reduces the sugar intake. You can use it in smoothies, muffins, cakes, sweet crackers, etc. Being that sweet, you should be really careful with the dosage. According to the regulatory agencies like the European Food Safety Authority (EFSA), FDA and the Scientific Committee on Food (SCF), the acceptable daily intake of steviol glycosides is up to 4 mg per kg of body weight.
Except for being great for fitness enthusiasts and those of you who want to lose weight as well, stevia has proven as great for those with diabetes. It has been said that stevia may help in reducing the blood sugar levels. Stevia sweetener can also manage cholesterol by reducing the bad one but also triglycerides while causing no side effect. Besides reducing the bad LDL cholesterol, stevia can also increase the good HDL cholesterol. It is also approved for use during pregnancy, but only in moderation, especially if talking about a stevia blend. Usually, stevia is blended with erythritol, so if you are too sensitive to sugar alcohols, choose stevia that doesn’t contain this compound.
