Introduction to pre-workout supplements
People becoming more health-conscious, are realizing the importance of workout to keep themselves fit. Workout enthusiasts are turning towards the gym to maintain their weight at an optimum level. Pre-workout and post-workout supplements are of much importance to getting the maximum result. Such powders and drinks are at their raise at present in the health industry.
Their popularity is growing day by day, and it is worth investing in such supplements. The fitness experts and nutritionists are continuously stressing the benefits of taking pre-workout supplements. For women, it is always better to pick up such nutritional add ons.
What is a pre-workout drink?
Pre-workout drinks are comprised of proteins and carbohydrates at desired proportions to aid the workout needs. A pre-workout drink needs to be consumed about 40 minutes before workout. The purpose of taking such drinks is for the stimulation of the body. In the ideal case, your overall performance would be enhanced. It comes up with similar other benefits such as optimum consumption would increase your stamina and energy. Your body tends to experience delayed fatigue.
Is it important to take pre-workout drinks?
Nutritionists recommend pre-workout drinks for women as they support you in aerobic training and anaerobic training as well. Taking a balanced diet with a definite timely eating pattern with proper workouts accompanied by drinks would make magic with time.
With a busy schedule, there may not be many people who take a perfectly balanced diet that suffice all your workout needs. At this juncture, pre-workout drinks would extend their hand to rescue you from deficiencies. For those with perfect nutrition intake, this offers extra benefits.
What are the functions of pre-workout drinks?
Switching from a routine workout to a HIIT or in general from one set of exercises to another set demands extra energy from your body. If you wish to push your boundaries, you need the support of pre-workout drinks. In addition to your regular diet, these nutritional drinks would give an extra boost.
The great advantage is that you do not have to replace your diet with these drinks. By taking a pre-workout drink, you get the maximum benefit of your exercise. Muscle growth can also be stimulated by consuming necessary protein content each day as per your weight demands. Pre-workout drinks ensure to prevent any muscle loss.
Thus pre-workout drinks are the most convenient option to serve your protein needs. They also avoid extra intake of unwanted carbs and fats as well. These drinks are very much affordable, unlike other sources of protein.
Can women take pre-workout drinks?
Conventionally, pre-workout drinks have got the fame that only advanced gym-goers can consume them. It is not true. Pre-workout drinks for women is not meant only to look muscular. Right from beginners to hardcore gym freaks can turn towards pre-workout drinks to enhance and to explore their fitness levels. To get intense energy and to push into a new exercise program, these drinks become a savior.
How effective is a pre-workout drink with time?
The effectiveness is solely dependent upon how sensitive are you to the ingredients of this drink. After 40 minutes of consumption, you get to experience the maximum effect of intake. This effect lasts up to 3 to 6 hours. The more the person is sensitive to the stimulants, the faster will be the effect and lasts maximum time.
Is it safe to take pre-workout drinks?
These are safe and are just like a coffee or tea that you take regularly. The only key is to ensure that your body is capable of handling a variation in the dosage. You are good to go by picking up the right pre-workout drink. Sticking to healthy ways is advised. For instance, do not go with artificial food colors or sweeteners.
How to choose a pre-workout drink?
After you get to know about all the help that a pre-workout drink can offer you, you might want to choose the right one suiting your workout needs. Here are the tips to follow to ensure that you pick up the right one.
- Simple ingredients: It is not always right to go with a lengthy list of ingredients thinking that it would be healthier. In case of a pre-workout drink, the workout class usually decides your pick. Getting to the point straight, a drink with a single ingredient would be your requirement.
- The pre-workout drinks come up with a list of ingredients; many of them do not hold substantial proof to state their advantage to your body.
- Safety: Choose a pre-workout drink that is approved of its ingredient list. Check for the quality marker from the relevant official organization. Else, you may have to encounter side effects for the usage. Check for the official logos, as well. The products must be tested under laboratory conditions.
- It is better to avoid those drinks with artificial sweeteners as they do not have any nutritional value. They do not support your workout; upon that, they are unhealthy.
- Test: Try a tester or sample of the drink to ensure that your body is tolerating the product without any allergic reactions or other side effects.
- The advice of a nutritionist: Taking expert advice is always beneficial. As per your workout needs, your gym trainer and your nutritionist would suggest you accordingly. Consult your doctor if you are going on with regular medication.
- Legitimate products: The market is flooded with both legitimate and non-legit products. You may not get the expected results if you do not pick a legit drink.
Which pre-workout drink is the best?
There are a plethora of pre-workout drinks available in the market. The list of ingredients will make all the difference in the results you get. The pre-workout drinks are of various levels depending on the proportion of stimulants present per serving. These are majorly classified into three types.
Type 1: Low or moderate stimulants
- This is meant for those who regularly take an energy drink or coffee of standard quantity.
Type 2: Moderate or high stimulant
- It is highly suitable for those who have multiple energy drinks or coffees or take as pre-workout before exercising.
Type 3: Extremely high stimulant
- Highly recommended for those who have been practicing pre-workouts for years.
Is it possible to take other nutritional supplements in parallel with pre-workout drinks?
Yes, you can consume. But, ensure that you are not exceeding the limits of dietary intakes or piling the stimulants up in your body. Stimulants should never have a doubling effect.
Nitrate-based components should not be taken in high proportions. Remember the thumb rule of taking a proper combination of products while using simultaneously without crossing threshold values.
What happens on the first day of intake?
Do not assume that miracles happen right on the first day itself. No, what initially a pre-workout drink does is push you to start with your exercise in the gym. Benefits could be reaped by those who take them regularly. Over time, you get endurance, power, energy, and you will be all set to swap to other level exploring your fitness goals.
Are organic pre-workout drinks available?
Yes, few brands do come up with strict organic compounds while manufacturing. These add vitality and promote your health profile. You do not find conventional stimulants in them. It contains herb extracts, veggies, fruits and others that healthily improve your endurance. They do not even contain artificial colors or artificial sweeteners.
How to choose the right drink for a particular exercise?
Know the functions of each ingredient to choose the one suiting your needs.
Creatine
Creatine is a cell component and a vital diet element. The purpose of creatine is to boost your strength as well as the power to carry out exercises efficiently. This is a top priority among all other supplements. It is proven that the consumption of creatine increases muscle mass and gives an energy-enhancing performance.
Weight training programs aim at gaining strength. Such gain is comparatively more when you intake creatine. This component plays a role in energy production in your body. With time your performance enhances tremendously with high energy in your cells while you workout.
Planning to improve your muscle strength, you should pick creatine first. This ingredient is safe and healthy to consume.
Caffeine
This is a natural component of coffee. It is a popular pre-workout ingredient and is known to stimulate the brain. With its intake, you can produce force quicker. It enhances endurance. Start with a low dosage to test. Your power output would become high. Caffeine makes you feel restless with high intake. It also comes with anti-sleeping effects. Better consume the very beginning of the day.
Citrulline
This amino acid is naturally produced in the human body. It effectively increases the flow of blood to tissues. The muscles would be supplied with oxygen and other essentials while performing. Weight training is significantly influenced. Citrulline reduces the soreness of muscles. This is the best supplement as it is safer compared to others and does not cause any side effects.
Sodium Bicarbonate
This is baking soda. The vital function is while exercising, the building up of acid is well-combated. The fatigue sometimes is characterized by a sensation of muscle burns, and these are dealt with effectively. It fights fatigue while exercising intensely. The intensity of exercise is directly proportional to the fatigue you experience. Stomach upset is the typical side effect of Sodium Bicarbonate. This is not recommended for those who have a limit on their intake of salt.
BCAA
Branched Chain Amino Acids are present in protein foods. It also provides the amino acid needs of your body. They reap some real benefits to the gym-goers. They are good at building muscles, muscle growth and improves your endurance. They also reduce fatigue as well as the soreness of muscles. With a normal dosage, consumption is safe.
Nitrate
Nitrate is found in vegetables, and minor amounts are seen in the human body. This compound is known to increase blood flow. This best suits for those who carry out endurance activities. It is good at reducing the amount of oxygen utilized by the tissues while exercising.
Beta-Alanine
Beta-Alanine, an amino acid that supports you in fighting the fatigue in muscles while exercising. As soon as the acid building is initiated with the exercise intensity, this particular compound combats the acid. With the increase in the intake of the proportion of Beta-Alanine, over time, your performance is improved. For intense exercises, this is the best supplement. Long term endurance is elevated. With excess dosage, you get a tingling sensation on your skin as a side-effect
What are the tips for buying pre-workout drinks?
Your approach to getting a pre-workout drink should be as follows.
- Go with the reviews of customers and the popularity of the product. The professional trainers and nutritionists do give their opinion regarding the best options.
- The label on the product mentions the list of contents and their doses. The proportions of ingredients differ from one to other. Choose as per your body needs.
- Few do not disclose the actual amount of ingredients present in them. The label only states proprietary blends. Avoiding such products is advisable.
What about extreme side-effects of pre-workout drinks?
Yes, do not intake excessively. Over intake of caffeine would increase your heart rate. It also makes you feel jittery, hence, have cautious intakes. Similarly, excessive Niacin will give a flush feeling. The gist is that you have to take the right dose like medicines.
Conclusion
In the article, you got to know about the features of the best pre-workout drink for women extensively. You can also prepare these nutritional drinks at home or can buy readymade. For intensified exercises that burn your muscles should be aided with Sodium Bicarbonate, Citrulline, and caffeine. Enduring exercises give great results with the intake of Nitrate, BCAA, and caffeine. Your workout goals are of great consideration while choosing a pre-workout drink. Each of the ingredients is meant for the improvement of specific aspects of your performance. Some of them would increase your power, and others would support to increase endurance. Choose according to your fitness ambitions.
