Pre-workout supplements have been popular with athletes and fitness endurance. But what are they, and do they have any downsides? Here are the top facts on pre-workout supplements.
What Are Pre-Workout supplements?
Pre-workout supplements are formulations designed to improve athletic performance before a fitness session. Often they are in powder form, which you can dilute with water. It is usually taken as a drink around 30 minutes to an hour before a workout.
Different products can have a considerable variation of ingredients. However, most pre-workouts have nitric oxide, citrulline, creatine, amongst others. Research on pre-workouts suggests a marked improvement in strength and performance.
What Do Pre-Workout Supplements do?
Pre-workout supplements can boost energy levels, improve mental alertness, and increase muscle strength. Pre-workout drinks can energize the body 30 minutes before the workout. It allows athletes and bodybuilders to push themselves to new levels of performance.
But it is worth noting that the benefits of supplements can vary depending on the formulation. Its effect will depend on the ingredients in the energy-boosting drink.
Pre-Workout Supplements Ingredients
Some supplements activate the central nervous system for a short-term energy boost. Make a point of reviewing the label for the type of ingredients and quantities.
- Nitric oxide: Expand the vessels to allow more oxygen and nutrients to get to the muscles. It facilitates protein synthesis, which promotes muscle growth.
- Creatine: One of the most popular supplements amongst bodybuilders. It can either be part of a pre-workout formulation or used on its own. Studies have shown that it can boost muscle strength and increase reserves of the compound in the body.
- Caffeine: Mental alertness and focus/ Research shows that it peaks 45 minutes after ingestion. Studies also suggest the upper limit for caffeine is 400mg per day, equal to two or three cups of coffee. Exceeding those levels can cause anxiety and irritability.
Nonetheless, most supplements from reputable brands like Legion are safe if taken according to instructions. You should check if they can back the claims with peer-reviewed research studies.
Stim free pre workout products do not contain caffeine and other stimulants. They have amino acids that activate Nitric Oxide to facilitate blood flow and increase oxygen supply to the muscles.
Effectiveness of Pre-Workout Supplements
Most formulations will take about half an hour to an hour to take effect. They are ideal if you are looking to push your workout sessions to new levels of performance. Bodybuilders and athletes use it to reduce fatigue as they work towards their fitness goals.
Evaluating the Pros and Cons of Pre-Workout Supplements
Studies leave no doubt as to the efficacy of pre-workout supplements. But you should also be cautious of the ingredients you take.
You may develop dependency or tolerance if you take excessive quantities of caffeine. Consider using pre-workout supplements with natural ingredients and free from artificial sweeteners.
Inform your doctor of the supplements you are taking. That way, you can learn of any potential for side effects.
Always do due diligence before using any energy-boosting formulations. Due diligence will minimize the risk of exposure to harmful ingredients.