Pre-workout supplements are dietary supplements commonly used by those involved in bodybuilding and athletics. The ingredients among the most widely used pre-workout supplements contain beta alanine, caffeine, creatine, nitric oxide booster (such as arginine, or citrulline), and more. Each ingredient generally improves your overall performance and it helps increase your strength, focus, endurance and energy. Here are the key ingredients and its functions:
Beta Alanine
Beta Alanine is part of what makes up the amino acid Carnosine, which is a powerful buffer that works in the cells of our body. Its naturally occurring in our bodies, and is essential for muscle recovery and production. There have been numerous studies which have established that this supplement increases muscle output and strength, as well as increasing muscle mass.
Creatine
Creatine basically increases the amount of energy available in our muscles, which allows us to lift heavier weights, or do more reps. Its known to help break through plateaus in training. It also pulls water into the muscle cells, causing them to stretch and swell. And so, stirs up the muscle growth process.
Generally creatine benefits those people that need large amounts of power, and fast - compared to long duration exercises like running. And this area is where a LOT of people get to feeling confused on whether or not they should use it. It most commonly benefits body builders and high intensity cross training like intervals or sprinting. Allowing you to maintain that intense peak of performance, longer than usual.
*What about Creatine and Endurance Excercise ?
The possibilitiy of beneficial effects of creatine on long duration exercise has been studied many times, with the conclusion that it may be helpful for endurance by reducing the effect of lactic acid buildup in your muscles, allowing soreness and fatigue to take longer to set in.
Caffeine
Caffeine is a well known, popular drug. Seen nearly everywhere these days, within coffee, soda, tea, and in pill form. As it relates to exercise, caffeine has been shown to increase endurance and enhance performance. As well as focus and mental clarity.
DMAA (1,3 - Dimethylamylamine)- Banned Substance
If you see this on the label of any pre workout drinks, put it back down and look for another. Also known as methylhexanamine, or 1,3-dimethylamylamine, which was becoming a common ingredient in many substances, is now in the process of becoming a banned substance, or already is. The U.S., Canada, Denmark, New Zealand, and Australia have taken actions against the substance to have it withdrawn from shelves. Officials warning any consumers that have purchased these products to avoid using them, and discard them.
Niacin (Vitamin B3)
Niacin, and all the other parts of the B vitamin complex, work to process the food we consume. Its primary function relates to the production of energy within our bodies.
BCAA (Branched Chain Amino Acids)
Including leucine, isoleucine, and valine these three may help with muscle synthesis and recovery folowing exercise. they can also compete with the AA called Tryptophan which eventually acts as a neurotransmitter in the brain, to signal the brain to feel fatigue.
Arginine
A non essential amino acid which is used in our body to make nitric oxide, a chemical that dilates your blood vessels and increase the amount of nutrients being fed to your muscles during exercise.
Taurine
A non-essential AA which has antioxidant properties and has been found to help maintain heart function during recovery phase of exercise and improve workout capacity. It helps to increase oxygen consumption and prolong exercise time before exhaustion.
L-Citrulline
Can help stimulate muscle protein synthesis, improve energy levels,enhanced immune system function, extend muscular endurance and increase nitric oxide levels.
Glutamine
Has been shown to help reduce the amount of ammonia buildup in the bloodstream during prolonged periods of strenuous exercise. ammonia buildup can be one of the body's signals of fatigue.
Electrolytes
Consistent electrolyte replenishment during long periods of exercise is crucial to keep the body running smoothly. Electrolytes help us to maintain our energy levels through workouts or running.
Each supplements main goal may vary, but they are all generally trying to increase your overall performance at the gym. To be honest nobody needs a pre-workout supplement...Humans have been exercising for a long time, long before any of these ever came into the picture. But with pre-workout supplements you can maximize your workout and motivates you to go for more.
Beta Alanine
Beta Alanine is part of what makes up the amino acid Carnosine, which is a powerful buffer that works in the cells of our body. Its naturally occurring in our bodies, and is essential for muscle recovery and production. There have been numerous studies which have established that this supplement increases muscle output and strength, as well as increasing muscle mass.
Creatine
Creatine basically increases the amount of energy available in our muscles, which allows us to lift heavier weights, or do more reps. Its known to help break through plateaus in training. It also pulls water into the muscle cells, causing them to stretch and swell. And so, stirs up the muscle growth process.
Generally creatine benefits those people that need large amounts of power, and fast - compared to long duration exercises like running. And this area is where a LOT of people get to feeling confused on whether or not they should use it. It most commonly benefits body builders and high intensity cross training like intervals or sprinting. Allowing you to maintain that intense peak of performance, longer than usual.
*What about Creatine and Endurance Excercise ?
The possibilitiy of beneficial effects of creatine on long duration exercise has been studied many times, with the conclusion that it may be helpful for endurance by reducing the effect of lactic acid buildup in your muscles, allowing soreness and fatigue to take longer to set in.
Caffeine
Caffeine is a well known, popular drug. Seen nearly everywhere these days, within coffee, soda, tea, and in pill form. As it relates to exercise, caffeine has been shown to increase endurance and enhance performance. As well as focus and mental clarity.
DMAA (1,3 - Dimethylamylamine)- Banned Substance
If you see this on the label of any pre workout drinks, put it back down and look for another. Also known as methylhexanamine, or 1,3-dimethylamylamine, which was becoming a common ingredient in many substances, is now in the process of becoming a banned substance, or already is. The U.S., Canada, Denmark, New Zealand, and Australia have taken actions against the substance to have it withdrawn from shelves. Officials warning any consumers that have purchased these products to avoid using them, and discard them.
Niacin (Vitamin B3)
Niacin, and all the other parts of the B vitamin complex, work to process the food we consume. Its primary function relates to the production of energy within our bodies.
BCAA (Branched Chain Amino Acids)
Including leucine, isoleucine, and valine these three may help with muscle synthesis and recovery folowing exercise. they can also compete with the AA called Tryptophan which eventually acts as a neurotransmitter in the brain, to signal the brain to feel fatigue.
Arginine
A non essential amino acid which is used in our body to make nitric oxide, a chemical that dilates your blood vessels and increase the amount of nutrients being fed to your muscles during exercise.
Taurine
A non-essential AA which has antioxidant properties and has been found to help maintain heart function during recovery phase of exercise and improve workout capacity. It helps to increase oxygen consumption and prolong exercise time before exhaustion.
L-Citrulline
Can help stimulate muscle protein synthesis, improve energy levels,enhanced immune system function, extend muscular endurance and increase nitric oxide levels.
Glutamine
Has been shown to help reduce the amount of ammonia buildup in the bloodstream during prolonged periods of strenuous exercise. ammonia buildup can be one of the body's signals of fatigue.
Electrolytes
Consistent electrolyte replenishment during long periods of exercise is crucial to keep the body running smoothly. Electrolytes help us to maintain our energy levels through workouts or running.
Each supplements main goal may vary, but they are all generally trying to increase your overall performance at the gym. To be honest nobody needs a pre-workout supplement...Humans have been exercising for a long time, long before any of these ever came into the picture. But with pre-workout supplements you can maximize your workout and motivates you to go for more.
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