The pre workout supplements have become extremely popular in the recent years and an increasing number of companies, brands and manufacturers these days have launched their own pre workout products. The different pre workout supplements contain various ingredients and each of them differ in their composition. Some of the most popular and effective pre workout ingredients include Creatine, Caffeine, Beta-Alinine, Citrulline, Sodium Bicarbonate, BCAAs and Nitrate amongst others.
The best pre workout supplements are those that are essentially designed in such a way that they help you in increasing the volume of training as well as intensity. The increase in intensity and training volume helps build your confidence that helps you to achieve your targets that you have set with regards to your workout program. The physical health and peak fitness is a combination of various factors. For instance when you combine a proper training program with the right nutrition guidelines and then add the pre workout supplement to the whole mixture, what you get is the perfect conditions for optimum and peak fitness levels.
Vital ingredients of pre workout supplements
The Caffeine is one of the most common ingredients that is found in a lot of pre workout supplements for its energizing properties. As far as the quantity is concerned, the C4 pre-workout ranges from 135 mg to 300 mg for each serving. When taken in oral form, 99% of caffeine is absorbed within an hour by the gastrointestinal tract according to American journal of the health system pharmacy. For this reason the analysis on the effect of caffeine on the performance of athletes has been in running and cycling fields.
As per the 2010 journal for sports sciences a mere 3 mg of caffeine per kg of body mass enabled improvement in the cycling performance that was equal to the placebo. A separate study carried out found that cyclists were able to ride faster for the 60 minutes at 75% of the peak power output at specific temperature in contrast to the cyclists that were not stimulated. The various other studies and research have established a direction relationship between increased mental clarity, reaction time and focus of strength and the consumption of caffeine.
The muscles essentially are composed of proteins, and amino acids are foundations of the proteins. The Carnosyn Beta-Alanine is an amino-acid which is patented and it is basically used for assisting the muscles in enduring rigorous workout. The Beta-Alanine is essentially the additional amino acid, provided by protein-rich food like fish, chicken, beef and pork. The Beta-Alanine is the precursor to the carnosine that buffers the hydrogen ions inside muscle cells. This buffering causes fatigue fighting impact since muscles can contract for more efficiency.
According to the 2014 review published in International Journal for sports nutrition as well as exercise metabolism, the studies found beta-alanine might increase the output of power and the capacity of working while reducing the feeling of exhaustion and fatigue. It also has a positive impact on the composition of the body and the carnosine content. The Carnosyn Beta-Alanine is a rare ingredient that produces the physical feeling. For instance if you get tingling sensation then it’s the harmless impact of the beta-alanine. The beta-alanine is best in cases where the large muscles contract quickly during the acts of wrestling, running spirits, Olympic weight-lifting and intense cycling.
The Citrulline is basically the amino acid which is produced naturally within the human body. However you can also consume Citrulline from additional supplements which will help in increasing the levels of Citrulline in your body which is beneficial in increasing the performance during workouts and exercises. One of the impact that Citrulline has on the body is it increases the flow of blood to the tissues of the body. When you compare this in the context of workouts, the intake of Citrulline helps in supplying your exercising muscles with the required nutrients as well as oxygen that is required for optimum performance.
One of the research conducted found out that cyclists who took Citrulline lasted 12% longer before getting exhausted in comparison to those who were on placebo. Another study found out that the Citrulline has positive impact on the upper body for training purposes. The participants who took Citrulline were able to perform 53% more of the repetitions in comparison to those who took placebo. Another advantage of taking Citrulline is the fact it reduces the soreness of muscles that people usually experience days after their workouts or exercises.
There are two primary sources or forms of Citrulline and the intake depends on your requirements. The two forms of Citrulline are L-Cittrulline and Citrulline malate. If you are looking for endurance then you should go with L-Citrrulline and if you are looking for weight training then Citrulline malate is a great option. The Citrulline is found to be generally safe for consumption and it doesn’t have any specific side-effects or potentially dangerous effects on the body.
The sodium bicarbonates might be one of the most common household ingredients however it also serves as an important sports supplement or pre workout supplement. The sodium bicarbonate is known to reduce fatigue that is caused by the burning sensation during exercises and workouts. The burning sensation is basically a indicator that the production of acid has increased because of the exercise or workout routine intensity.
Multiple studies have found out that sodium bicarbonate does provide benefit during the times of intense running, repeated sprints and cycling. The optimal amount of sodium bicarbonate intake for exercises and workouts is 136 mg for each pound which is basically 300 mg for each kg of the body weight. You can consume the sodium bicarbonate in the form of supplements or in the regular baking soda form. One routine side effect of sodium bicarbonate is upset stomach. You can avoid this condition by taking smaller doses or splitting the doses into multiple doses. If you are sensitive to the intake of salt or have a medical condition where you are allergic to excessive salt intake then you must consult a doctor or a medical professional who might suggest an alternative.
The BCAAs also known as branched chain amino acids are made up of three vital molecules named valine, leucine and isoleucine. These amino acids are found in large quantities in the protein rich foods such as animal products. These amino acids are usually used for the building of muscles however they are not as effective as the whole protein which is used for similar purpose or goal. The high quality of protein that is found in the meat, dairy and eggs provide the necessary BCAAs which support the growth of muscles and additionally it also provides all the other amino acids which are necessary for the body.
The intake of BCAAs has various benefits that includes improvement in the endurance during running, especially for the slow runners, reduction in the physical as well as mental fatigue, reduction in muscle soreness post weight training and running amongst others. There are mixed review when it comes to the overall impact of the BCAAs on the body however it can be a great pre workout supplement for specific people depending on individual requirements. A lot of people do take the BCAAs through the regular sources of their food daily so the BCAA supplements are relatively safe if they are taken in moderate safe doses.
Multiple ready-made pre workout supplements
If you are an athlete or even a regular person then there are two ways in which you can consume the pre workout supplements. Either you can prepare your own pre workout supplements using the common ingredients that are used in these supplements and which are known for their beneficial properties. If you are going down this route then you can check out online resources providing the DIY tips in making these supplements. The second option is going with the packaged pre-made supplements.
If you are looking for pre-made options for pre workout supplements then there are some great options available by different manufacturers on Amazon and other similar websites. Some of the most popular and widely used pre workout supplement products that you can find in the market includes “Pre Jym pre workout”, “ENGN shared pre workout”, “ENGN pre workout”, “PRE-KAGED”, “C4 original pre workout”, “Pumpmode”, “Nitraflex”, “signature pre workout” and “C4 ultimate pre workout” amongst others. All of these are some of the best selling products in the market and are very popular owing to their efficiency as well as effectiveness. Most of these products are generally safe in terms of impact on the body.
However before you decide to purchase it is important that you must do your research comprehensively so that you can choose the best product for yourselves. You must look at the labels to see if they’ve been tested by reliable labs and also the various ingredients as well as doses mentioned on those products. After careful consideration you must choose the best option available.