For those who struggle with staying active, pre-workout supplements are the perfect way of getting an energy boost. But are all these supplements the same?
A simple answer would be no. Not all pre-workout supplements are the same. They have different ingredients that are designed to help different exercises. When taking these supplements, you must choose the one that will help you with the exercise you’re going to be doing. You can read this power supps top pre-workouts review to get a better understanding.
In this article, we’re going into the details of the key ingredients of the best pre-workout supplements. Here is a list of the six best ingredients used in pre-workout supplements:
1. Creatine
One of the best and the most widely used ingredient in power supplements is creatine. According to research, it is one of the best ways to boost energy right before starting your workout session.
Creatine is naturally found in our bodies, or rather in our cells. A natural way of improving your creatine intake is to consume food rich in creatine. Creatine is naturally found in red meat, chicken, and fish.
Those who take a creatine supplement before working out can gain 10 to 15 per cent higher strength than those who don’t take any supplements. Increasing creatine intake will produce more energy in your body which in turn helps you exercise better.
When taking creatine supplements, it’s important to limit the dosage to 20 grams per day. This dosage is split into multiple servings; you can’t take the entire 20 grams in a single serving when starting out.
2. Caffeine
Caffeine is another key ingredient used in pre-workout supplements. Caffeine makes your body feel more active and takes away tiredness. It’s most commonly found in coffee and tea. That’s why your body feels wide awake after a nice cup of coffee or tea.
Caffeine is preferred as a pre-workout supplement when you need to produce more force in a short period. It aids in weight training, sprinting, and cycling. Moreover, it helps in endurance training as well. It’s a great supplement for athletes who have to perform intermittent activities.
For every kilogram, approximately 3 to 6 milligrams of caffeine is recommended. That means if a person weighs 68 kilograms, the recommended dosage would be 200 to 400 milligrams. But since caffeine has some adverse effects on some people, they’re not for everyone. If you feel nauseous and dizzy after taking caffeine, it’s better to choose an alternative or limit your caffeine intake.
3. Beta-Alanine
Beta-alanine is also a great pre-workout supplement. It’s a form of amino acid that takes away muscle fatigue. You can improve your exercise by increasing the body’s concentration with the help of this supplement.
Beta-alanine is naturally found in chicken and fish meat. A great way to increase its intake is to consume more chicken and fish.
Although it is a great power supplement, it’s better suited for exercises that last longer than one minute. If you’re performing shorter exercises, this supplement won’t be of much use. But for exercises for endurance, beta-alanine is the best. You don’t have to worry about any adverse effects, either, like caffeine.
Taking 4 to 6 grams of beta-alanine before a workout is sufficient. Any more than that might cause a tingling sensation in your body. But if you take a regular amount, there aren’t any side effects.
4. Citrulline
Citrulline is another amino acid that’s also used in pre-workout supplements. It supplies your muscles with nutrients and oxygen that aids in the workout session. It’s naturally found in different foods, including watermelon, nuts, chickpeas, gourd, cucumber, pumpkin, and squash.
According to research, people who take citrulline feel less tired than those who don’t. It also improves upper-body strength. You can perform better at the gym and experience less post-workout muscle soreness.
There are two forms of citrulline used in pre-workout supplements. These are L-citrulline and citrulline malate. L-citrulline is suitable for endurance exercise, and the recommended dosage is 6 grams per day. On the other hand, a citrulline malate is a suitable option for weight training. The recommended dosage for citrulline malate is 8 grams per day.
Citrulline does not produce any harmful side effects unless taken in a high dosage of over 15 grams.
5. Sodium Bicarbonate
Sodium bicarbonate is a common household product, more commonly known as baking soda. You see it lying around in your kitchen, but what can it do as a power supplement?
Well, it does a lot for your body. When you consume sodium bicarbonate, it fights off acidity, but as a pre-workout supplement, it reduces muscle fatigue. In simpler terms, it reduces the burning sensation you feel during a workout.
It’s suitable for intense workout sessions where you need an increased power output. Many claim that baking soda also helps with weight loss, but no scientific proof backs this claim.
The recommended dosage of baking soda per kilogram is 300 milligrams. So that would mean a person weighing 69 kilograms would have to take 20 grams of baking soda. But at the start, it’s better to take a limited amount as sodium bicarbonate can cause an upset stomach. Once your body starts adjusting to it, you can slowly increase it until it reaches the recommended dosage.
6. Nitrate
Nitrate is found in small quantities in our bodies. Most abundantly, nitrate is found in vegetables such as beetroot, spinach, and turnips.
Nitrate converts into nitric oxide, which helps improve the blood flow during workouts. It also reduces the amount of oxygen needed during workout sessions. The best way to increase your nitrate consumption is by drinking beetroot juice. Most of the supplements containing nitrate use beetroot extracts. The recommended dosage for nitrate is 6 to 13 milligrams per kilogram.
Final Verdict
Now that you know the top 6 ingredients used in pre-workout supplements, it will be easier for you to purchase them. Whether you buy ready-made supplements or make them yourself, be sure that you’re taking the right supplements based on your workout needs.
