Pre-workout supplement is mixture, usually in powder form, that is designed to improve exercise performance. They usually contain ingredients like caffeine, creatine, beta alanine, nitric oxide boosters (like arginine, or citrulline), and more. Normally taken 30-45 minutes prior to exercise, to help increase energy, focus, strength, and endurance. They are all generally trying to increase your overall performance at the gym. Let's have a closer look to the key ingredients within pre-workout supplements. What are they? What do they do?
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 enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.
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 ?
Studies show that the possible effect of creatine on long duration exercise may help your endurance by reducing the effect of lactic acid buildup in your muscles, which allows fatigue to take longer to set in.
Caffeine
Caffeine is an ingredient seen in every coffee, soda, tea, and in pill form. Increasing your endurance and enhancing your performance is what caffeine can do in your exercise. And it also improves your 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)
Production of energy within our bodies is the primary function of Niacin and all the other parts of the B vitamin complex.
BCAA (Branched Chain Amino Acids)
Muscle synthesis and recovery following exercise may what BCAA including leucine, isoleucine, and valine may do. They also help fight the fatigue we feel in our brain.
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
Helping to increase your oxygen consumption and prolonging exercise time before exhaustion is what Taurine do. It has antioxidant properties and has been found to help maintain heart function after your workout and improve workout capacity.
L-Citrulline
Extending muscular endurance, increasing nitric oxide levels, stimulating muscle protein synthesis, improving energy levels and enhancing your immune system function is what L-Citrulline can do to your body.
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
We need electrolytes during long periods of exercise which is crucial to keep the body running smoothly. It helps maintain our energy levels through exercises.
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 enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.
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 ?
Studies show that the possible effect of creatine on long duration exercise may help your endurance by reducing the effect of lactic acid buildup in your muscles, which allows fatigue to take longer to set in.
Caffeine
Caffeine is an ingredient seen in every coffee, soda, tea, and in pill form. Increasing your endurance and enhancing your performance is what caffeine can do in your exercise. And it also improves your 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)
Production of energy within our bodies is the primary function of Niacin and all the other parts of the B vitamin complex.
BCAA (Branched Chain Amino Acids)
Muscle synthesis and recovery following exercise may what BCAA including leucine, isoleucine, and valine may do. They also help fight the fatigue we feel in our brain.
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
Helping to increase your oxygen consumption and prolonging exercise time before exhaustion is what Taurine do. It has antioxidant properties and has been found to help maintain heart function after your workout and improve workout capacity.
L-Citrulline
Extending muscular endurance, increasing nitric oxide levels, stimulating muscle protein synthesis, improving energy levels and enhancing your immune system function is what L-Citrulline can do to your body.
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
We need electrolytes during long periods of exercise which is crucial to keep the body running smoothly. It helps maintain our energy levels through exercises.
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.
About the Author:
Want to find out more about Pre-Workout Supplements, then visit Mark Robinson's site on how to choose the best Ingredients for your Pre-Workout Supplement for your needs.
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