Published by Selena Macc
Taking pre workout supplements is an excellent way to boost your energy and get the most out of your workout. However, with the number of brands available in the market, choosing which is right for you can be a lot of work. And it is not the type of work that enhances your health or gives you a better physique. It is a tedious process that often leaves you stressed and frustrated.
To better navigate the vast sea of choices, you must narrow down your search. A good way to do this is identifying which ingredients would work best for you. Here are some of the most beneficial substances that you must look for in the label before making that purchase.
Branched Chain Amino Acids
During intense physical activities, your body breaks down muscle protein and facilitates its synthesis at the same time. As your workout’s intensity increases, the rate at which your body loses protein outpaces how fast it is being made.
A negative balance of protein would lead to muscle loss, which runs counter to any fitness goal. You can prevent this by taking pre workout supplements rich in Branched Chain Amino Acids or BCCAs.
BCAAs like isoleucine, leucine, and valine help regulate protein metabolism during intense workouts by enhancing protein synthesis and subduing protein breakdown. A ratio of two leucine for every valine and isoleucine is ideal.
Caffeine is a known stimulant that helps people focus. That is why there are many coffee drinkers who could not get through a single day without their cuppa.
As it turns out, caffeine is equally beneficial as part of pre workout nutrition. Aside from sharpening your focus, it elevates your alertness and increases your reaction speed. It is also an effective performance booster, improving endurance and enhancing sudden bursts of movements such as sprinting and weight training.
Most pre workout supplements have 100 to 300 mg of caffeine per serving, which translates to one to three cups of regular coffee. It may sound like much, but this is still way below the toxic dose of 9 to 18 mg per pound of body weight. However, it would be better to take caffeine-rich supplements in the morning so you can still get a good rest come night time.
Fatigue is the biggest hurdle that people find most difficult to overcome inside a gym. While caffeine can help you stay focused, your muscles will eventually get tired at some point.
Beta-alanine is the key when it comes to pushing through physical exhaustion. It buffers the hydrogen ions inside your body and increases your production of carnosine, allowing you to keep a high level of intensity for longer periods of time.
For optimum effect, you must take at least three grams of beta-alanine per day, but do not go beyond six grams. If you start feeling a tingling sensation, do not worry. It is a harmless effect that can do nothing more than annoy you. Still, if you do not like feeling the pins and needles, you can split your dosage or take it with more water.
Before the turn of the century, creatine developed a reputation of being a harmful substance, especially for the kidneys. Time and countless research have shown that it is one of the safest and most effective supplements you can take. Its impact is most apparent during weight training and other activities involving quick or short, powerful bursts of movements.