The fitness to achieve optimum physical and mental condition is an important consideration for people in modern times. An increasing number of people are becoming health conscious and are ready to put the necessary work in terms of hard yards to gain the required optimum fitness levels, which will enable them to perform at their best. The physical workouts have become very popular, and the gyms, as well as fitness centers, are witnessing an increasing number of people visiting these places. However, it is important to remember that just the physical workout on its own might not necessarily yield the results that you want. You should provide your body with the ideal conditions for the workout to have the necessary impact. For instance, when you combine a proper training program with the right nutrition guidelines and then add the pre-workout supplements, then you are laying the platform for the optimum as well as peak fitness levels.
The pre-workout shakes are very popular and commonly used by people before they hit the gym or indulge in their physical workout activities. There are several pre-workout shakes available in the market that are manufactured by different companies and brands. Alternatively, you can also choose to make your pre-workout shake by combining some of the well-known ingredients so that you get the best pre-workout shake possible.
The benefits of pre-workout shake and the different pre-workout shakes available.
Ideally, your pre-workout shake should consist of high proteins and BAACs (branched-chain amino acids), since these ingredients help burn excessive fat. Essentially if you want that additional edge so that you can improve the protein synthesis required for the building of muscles during the workout and assistance in the recovery later, then a good protein is ideal, especially if it is combined with a tasty drink. There are several pre-workout shakes available naturally, as well as pre-made in the market. Whatever option you choose, you must go for that has the least carbs or no carbs so that you get the necessary health benefits.
If you are purchasing a pre-workout shake from the market, then it is essential to do your research properly. The factors that you must consider before purchasing a specific pre-workout shake include comparing different pre-workout products, looking at the list of ingredients and their benefits, studying potential side-effects, the track record of manufacturer, price, and then eventually make an informed decision based on your requirements. You must also look at the reviews as well as feedback that has left by consumers for the individual product that you want to purchase. This helps you in getting a better idea regarding the effectiveness or efficiency of those products, and it also helps in identifying potential red flags regarding any health risks or side effects.
The best pre-workout shakes 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 the targets that you have set with regards to your workout program. In terms of the ideal time for the pre-workout shake, it should be anywhere between 30 to 40 minutes before the workout exercises. The pre-workout shake should be low on carbs and high on proteins to provide you with the necessary ingredients that provide the perfect conditions for the workout to be most productive as well as beneficial to your body. It is important to have a pre-workout shake that is low on carbs because having high levels of sugar or carbs will result in the spiking of the insulin that results in body relying on the sugar as a source of fuel rather than the fat at the time of the workout.
The branched-chain amino acids provide important nutritional value that helps a great deal in your workout. Let us have a detailed look at BCAAs, their composition, and how it is beneficial to the body. The BCAAs (branched-chain amino acids) consists of 3 important molecules called valine, leucine, and isoleucine. These amino acids are available in huge volumes in protein-rich foods like animal products. These amino acids are usually helpful for muscle building; however, they are not as effective as the whole protein, which is used for similar purposes.
The high-quality protein found in the meat, dairy, or eggs provides the essential BCAAs which support muscle growth. Additionally, it also contains other amino acids that are vital for the body. The intake of BCAAs has multiple advantages that include improvement in endurance at the time of running, especially for slow runners, reduction in muscle soreness post weight training, reduction in the physical as well as mental fatigue, and assistance in long-running amongst others. There are mixed reviews or feedback when it comes to the overall effect of the BCAAs on the body; however, it can be a great pre-workout supplement for specific people depending on individual requirements. Most of the people consume BCAAs via the regular sources of their food every day, so the BCAA supplements are relatively safe if they are taken in moderate safe doses.
The best options for a pre-workout shake
There are numerous pre-workout shakes out there in the market from different companies. However, if you don’t want to spend money on these pre-workout shake products and rather prefer to prepare these shakes by yourself, then there are several DIY that can be made for the pre-workout. Let us have a look at some of these DIY pre-workout shakes and the procedure of preparing them as well as the ingredients required for it.
The caffeine contained in the coffee can provide the necessary energy to delay fatigue and help you go through your daily workout comfortably. Similarly, coconut water is responsible for bolstering the essential electrolyte levels, such as magnesium, potassium, and calcium. If you add cinnamon to it, then the shake will taste like the cost bucks concoction of Christmas without the burden of calories. In terms of the ingredients required for this pre-workout shake, you need 300 ml of coconut water, one banana, one shot of the espresso, one pinch of cinnamon, and one tablespoon of honey and you are good to go.
Beetroot energy boost:
Beetroot juice is one of the most popular pre-workout drink for most of the runners, athletes, and cyclists around the world. The various studies that have been conducted have concluded that the beetroot juice provides high levels of endurance levels to withstand high-intensity workouts or exercises, thus increasing the peak power as well as providing a fillip to the finishing time for the long-distance running or events. The addition of chocolates to this shake is full of flavonoids, which helps in transferring oxygen to the working muscles and keeping the vessels of blood healthy.
Additionally, milk is a great source for the casein, which is the protein that is slowly released and drip-feed into the muscles that provide you with the necessary re-building blocks that are so essential after the workout. As far as ingredients are concerned, you need to have two squares of dark chocolate, one peeled beetroot of small size, 300 ml of milk, 50g of raspberries, and 50g strawberries. The beetroot shake with this combination of ingredients tastes very good plus provides the necessary energy as well as endurance to go through the intense workout program.
The strawberry supercharger shake has the perfect combination of caffeine and beta-alanine, which means you get a pre-workout supplement that doubles up on the delay of muscle fatigue. This pre-workout shake is especially recommended if you are going for the hardest or the most intense training program of your week. The addition of honey to the mix adds a sugary flavor to the shake and makes it so more pleasant for consumption.
The researchers at one of the prominent universities have found that the carbo-hydrates that are enjoyed before the workout has the potential to increase the capacity of exercising or workouts. Thus the strawberry supercharger shake, as the name suggests, is a great pre-workout drink or supplement that goes a long way in energizing you and providing with the necessary boost to endure the tough rigors of your workout. The ingredients for this pre-workout shake include 150mg of caffeine, 110g of frozen strawberries, 300ml water, 3g of beta-alanine, and one tablespoon of honey.
These are some of the do it yourself (DIY) pre-workout shakes that are incredibly effective as well as efficient while providing an excellent taste for the consumers. However, if you want, you can also go with pre-made branded pre-workout shakes that are available in the market.