Pre-workout supplements are ergogenic (performance-enhancing) supplements which are multi-ingredient dietary formulas designed to increase energy and provide nutrients that help and improve athletic performance over time.
They’re typically powdered substances that you can mix in water and drink before hitting the gym.
There’s no “standard” pre-workout formula. Some of the most common ingredients found in pre-workout supplements include creatine monohydrate, beta-alanine, L-Taurine, L-Leucine, and caffeine.
What Are The Benefits Of Pre-Workout?
- Pre-workout keeps you stronger for a longer duration during workouts.
- Pre-workout can boost weightlifting power.
- They can also improve endurance.
- Increase in blood flow.
- Delayed fatigue.
As per the below study pre-workout is found effective for training with some minor side effects.
Below is one snippet from the study.
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Major motives for PWS use were improved concentration, increased blood flow and de- layed onset of fatigue. Most subjects consumed PWS 1–3 times per month. In most cases consumption took place 15–30 min before training. Man- ufacturers’ recommendations for consumption were generally followed. A large number of subjects (82%) reported minor side effects from PWS consumption (e.g. paresthesia, insomnia, headache). Based on current research only caffeine, L-citrulline, L-arginine and tau- rine show relevant direct performance-enhancing effects, while the ben- efit of beta-alanine, L-tyrosine and creatine in PWS seems highly ques- tionable.
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Below is a similar study where pre-workout was found effective with a 4-week trial.
Link :- https://pubmed.ncbi.nlm.nih.gov/28096757/
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Results provide some evidence that 4-weeks of PWS and/or PWS + S supplementation can improve some indices of cognitive function and exercise performance during resistance-training without significant side effects in apparently healthy males. However, these effects were similar to PLA responses after 8-weeks of supplementation and the inclusion of synephrine did not promote additive benefits.
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Major Pre workout ingredients
Caffeine
Caffeine is a stimulant that occurs naturally in some foods.
Intake of caffeine may enhance weight loss, cognitive function, and alertness. A maximum intake of 400 mg a day is recommended.
Beta-Alanine
Beta-Alanine is an amino acid that’s a precursor for This allows your muscles to keep working for longer before they are tired.
L-arginine
L-arginine is an amino acid naturally found in red meat, poultry, fish, and dairy. It is necessary for making proteins and is commonly used for circulation.
L-arginine is converted in the body into a chemical called nitric oxide. Nitric oxide causes blood vessels to open wider for improved blood flow.
L-Citrulline
This amino acid helps increase blood flow and oxygen delivery to working muscles, providing them with more energy for movement. More energy equals better exercise performance.
Creatine
Creatine is another chemical compound that the body naturally produces. It’s primarily stored in skeletal muscle, which plays a role in energy production and muscular strength. This increases stores of phosphocreatine within muscles. creatine can enhance high-intensity exercise performance, as well as exercise recovery, and promotes lean body mass gains.
Glutamine
As a conditionally essential amino acid, Glutamine plays a role in reducing muscle damage and inflammation caused by exercise and it aids in exercise recovery, so you’re ready for your next session.
How to use pre-workout
Ideally, it should be taken 15-20 mins before the workout session and as per the quantity mentioned in the pre-workout being used. For the best results, pre-workout should be used 3-4 times a week else your body will become tolerant to caffeine over the course of time. Also, it should be avoided late at night or around bedtime as caffeine can cause difficulty in sleeping.
Side Effects of Pre-Workout
There are not many researched side effects of pre-workouts as most of the studies are done for a short time. But in general caffeine overdose can result in side effects of heart palpitations, nausea, and headaches. Also, one should not exceed the suggested serving of the pre-workout.
Conclusion
Pre-workout supplements enhance physical performance and energy levels, but there are not many long-term pieces of research that confirm the same.
Most pre-workouts are majorly safe for healthy adults, but they aren’t essential for health or performance. So it’s up to your personal choice, if it fits your budget and you feel that you need supplements to enhance your performance in the gym then you can just go for it. Just make sure you start with small doses to access the tolerance of your body and you can start with a full dose if you feel comfortable and don’t see any side effects.
You also read our reviews on GAT nitraflex ,Muscle blaze total beast, muscle blaze Bgreen.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion.Always consult a specialist or your own doctor for more information.
