What is Pre-workout?
The makeup of your mind and body before the exercise is essential. You need good fuel for your muscles to work, your mind to focus, and stamina to complete your desired exercise goal.
Individuals who are into fitness, are athletes, are recreational athletes, or are beginners in sports can take a pre workout supplement. Pre workout supplement is a nutraceutical product that is used before exercise for an energy boost, a performance booster, muscle endurance, and to help you achieve your desired fitness goals.
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What does Pre-workout contain?
Usually, pre-workout supplements contain caffeine, amino acids, beta-alanine, and creatine to pump your energy levels overall.
Caffeine is a stimulant that increases energy and focus. It improves your alertness and helps you lose weight at the same time. If you work out at night, it's better to avoid caffeine, as it can hinder your sleep cycle.
Amino acids like L-Citrulline, L-Taurine, Arginine and Aspartic Acid are present in pre-workout supplement.
L-Citrulline boosts nitric oxide production in the body. It helps your arteries relax and work better, improving blood flow throughout the body. It also lowers blood pressure, which gets high due to exercise. Nitric oxide that is produced with the help of L-Citrulline also helps with slow wound healing.
L-Taurine is a conditional essential amino acid. It maintains proper hydration and electrolyte balance in your cells while you exercise. It also regulates minerals such as calcium within your cells. It supports the general function of your central nervous system, eyes, immune system, and antioxidant function.
Your body's production of nitric oxide is controlled by the amino acid, Arginine. Basically, if you create more arginine, your blood flow rises, which causes your muscles to pump, improving muscle strength more powerfully while you work out and also helping with an energy boost.
When used as a supplement, D-aspartic acid may raise testosterone levels from below normal to normal levels. It may also enhance the generation of muscle energy, which might lead to improved athletic performance, exercise, and muscle endurance.
Beta Alanine is a non-essential amino acid, but when it reacts with histidine, it forms carnosine and gets stored in skeletal muscles. Carnosine reduces lactic acid accumulation in muscles, which happens during exercise. The accumulation of lactic acid in muscles causes cramps.
Some Natural Herbs, like Ashwagandha
Ashwagandha benefits: Since the herb has been known to improve muscle mass, decrease body fat, and boost strength in males, it may also help you get more out of your workouts. Ashwagandha use in a trial of 57 males resulted in "significant increases in muscle mass and strength" and more than a double, decrease in body fat percentage when compared to a placebo group.
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Best Time to Consume Preworkout Supplement
The best time to consume pre-workout supplements is 30-60 minutes before your exercise so the ingredients get absorbed into the blood and function properly. You can also consume foods that are high in carbohydrates and proteins prior to 2-3 hours of exercise.
Try avoiding foods rich in fiber and fats, which take time to digest and may lead to digestive issues like bloating, gas, nausea, etc.
It varies from person to person which pre-workout is suitable for them, depending on their needs and desired goals. One can also use BCAA as a pre-workout supplement.
The best way to take a preworkout supplement is:
If you are a beginner, then start with 1 scoop (7g) of pre-workout in 250 ml of chilled water, as per your taste. If you feel good, continue the same for a week, then you can gradually start having 2 scoops a day before the workout.
Immediate response after consuming pre-workout
Preworkout has an immediate response right after you consume it, Your body will be
- More Energetic
- Motivated to exercise
- Feeling Good
Who should not consume pre-workout supplements?
Individuals who are suffering from:
- High blood pressure
- Heart-related conditions
- Kidney-related conditions
- Diabetic person