Pre-workout supplements, also referred to as pre-workouts, typically contain a blend of ingredients – most commonly caffeine, B vitamins, creatine, and amino acids, that are designed to work together to improve physical stamina and during exercise and training for greater results.
Many brands offer pre-workouts in various forms, including liquids, drink mixes, tablets, capsules, and bars; however, each brand differs in ingredients and amounts, which means one brand may be more stimulating, or intense, than other.
Pre-workouts are used by both men and women who are looking to get fit and maintain a sleek, toned body.
Pre-workout supplements have long been used by fitness gurus, trainers, bodybuilders, athletes, gym-goers, and individuals alike for the increased energy they provide that help users improve their performance during even the most grueling exercise session.
Many fitness gurus and trainers use pre-workout supplements as part of their own workouts for a boost of performance in the gym, and some also recommend pre-workout supplements to clients, so they get the most of their workout.
Many bodybuilders and powerlifters also use pre-workouts before heavy lifting, which requires intense strength and focus. The amino acids contained in pre-workout supplements also help improve muscle growth and recovery faster post-training.
Some athletes have been known to use pre-workouts as part of a low carb diet when trying to burn body fat. Some athletes also use them prior to short burst exercises, such as swimming and sprinting, which can otherwise lead to exhaustion and a decrease in physical performance.
Some gym-goers use pre-workout supplements prior to high-intensity interval training (HIIT) and Crossfit, which includes a vigorous mixture of aerobic exercise, bodyweight exercises, weight lifting and other exercises that require a high energy throughout. Some people also use pre-workouts to lower their risk of injury during training, as well as to increase their tolerance for more intense training.
Many ingredients in pre-workouts are supported by research as beneficial when used as part of a workout regimen. In fact, the ingredients in pre-workouts have been shown to provide the following benefits:
Pre-workout supplements often contain some type of caffeine, which is the same ingredient found in coffee and tea, which have long been used to combat decreased energy and mental fatigue.
Many studies show that, when taken as a supplement, caffeine increases energy and endurance during exercise and sport activity, as well as reduces fatigue for improved mental clarity and mood. Caffeine’s effects are said to be due to the stimulating action it has on the nervous system, which thus increases energy and mental alertness.
Dimethylaminoethanol (DMAE), Choline, and Huperzine A found in some supplements are also believed to improve brain function.
Some ingredients found in pre-workouts, such as Caffeine and Green Tea Extract, help you lose weight by helping your body burn fat for fuel.
Research shows that caffeine helps you burn brown fat, or good fat, which helps boost energy and heat in the body, thus burning calories and leading to weight loss. Research suggests that it also helps turn white fat, or bad fat, which is associated with obesity, into brown fat where it is more easily burned, which further facilitates weight loss.
Creatine is also commonly found in pre-workouts.
The body naturally creates creatine, which is mainly reserved in the skeletal muscle, where it contributes to muscular strength and the production of energy. However, in supplement form, it is derived from amino acids, which, when ingested, boosts creatine levels in the muscular tissues for increased energy. It also improves muscle size and strength, which is why it is often a favorite of power athletes and bodybuilders.
In fact, some studies show that creatine improves maximum strength by up to 15%. Meanwhile, other studies show
that creatine can also improve muscle retention and increase muscle mass, depending on your muscle creatine stores.
Pre-workouts also often contain various B vitamins, such as B12 and B6, which promote energy and keep your metabolism in check, thereby helping the body effectively process fats, carbohydrates, and protein, so they are used for energy as opposed to being stored as fat, which helps support a healthy weight.
On the other hand, studies show that low levels of B vitamins can negatively impact athletic performance.
Beetroot juice root is also usually found in pre-workout supplements and is beneficial for increasing nitric oxide, which opens the blood vessels, enabling more blood to flow through the body, thereby improving cardiovascular performance, which puts less strain on the heart during intense training.
One study conducted on competitive cyclists showed that after consuming about 17 ounces of beetroot juice just under 3 hours before embarking on a 2.5 mile cycling endurance test, the cyclists performance improved by over 2 percent, concluding that beetroot juice supplementation lowers the oxygen demand of exercise and improves performance in endurance sports.
Some supplements may also contain branched-chain amino acids (BCAA), such as leucine, which help promote muscle protein synthesis, or the process of building new proteins or muscle mass, which is important for adaptation and recovery following exercise.
According to one study, after consuming a 5.6-gram BCAA drink following resistance training, participants showed more than a 20% increase in muscle protein synthesis as compared to those who had none. These effects were further enhanced when combined with other amino acids.
Another study showed that BCAA was also effective at preventing muscle soreness and fatigue following exercise.
L-arginine is another BCAA commonly found in pre-workout supplements, which increases growth hormone secretions. In fact, studies show that L-arginine is effective at increasing growth hormone levels by more than 90%, while L-arginine used in combination with exercise was shown to improve growth hormone levels by up to 200 percent.
B-alanine, taurine, and betaine are naturally occurring amino acids that are also commonly found in pre-workouts, which on their own, provide various benefits that research shows are only heightened when combined.
B-alanine is naturally produced in the liver and is responsible for managing nerve signal function. When used as a supplement, it may improve physical performance, as well as help stave off the onset of neuromuscular fatigue.
Taurine is mostly found in the brain, organ tissues, and muscles, where it acts as a neurotransmitter that regulates the transfer of nutrients throughout the body and maintains cell membranes. As a supplement, it is believed to help improve athletic performance and regulate metabolic function.
Betaine maintains normal liver function and also helps process fat. In supplement form, it has been shown to increase muscle size, improve body composition, and work capacity in over 20 participants of a six-week study.
Pre-workouts can benefit you ultimately by improving your stamina, energy, and body composition; however, depending on the ingredients, as well as their use, they can cause harmful effects on the body. In fact, when considering incorporating pre-workout supplements into your workout and training regimen, there are some precautions to keep in mind that will help ensure you make the transition as safe as possible for best results, including:
The main concern with pre-workout supplements is that they are not regulated by the FDA, which means they are not held to strict research standards, regarding their safety and effectiveness.
This means there is always a risk that the supplement may contain unknown compounds, including banned substances, such as ephedra, synephrine, or bitter orange, and Dimethylamylamine, as well as unknown amounts of certain compounds, which can be unsafe, as product labels can be misleading or inaccurate since the product is not strictly monitored. However, the FDA will remove a product from the market or ask the producer to recall the product on their own, if they deem a supplement unsafe. Regulatory actions will also be taken by the FDA along with the Federal Trade Commission (FTC) against supplement companies who make falsified or unsubstantiated claims regarding their products.
Companies can, however, offer independent assurance that their products do not contain banned substances and do contain the labeled amounts of ingredients by hiring a third-party certification company, such as NSF, to verify their claims, which will then result in the product being stamped with the third-party certifier’s official logo.
Some pre-workout brands contain up to 400mg of caffeine per dose, which is equivalent to consuming four cups of coffee prior to your workout. However, for some individuals, this can be excessive. Meanwhile, other products contain high doses of guarana, which is a plant extract that behaves similar to coffee beans but with double the amount of caffeine per gram, which can also be excessive for certain individuals.
Caffeine in excess can cause your heart rate and blood pressure to increase, which can lead to heart issues. It can also disrupt your sleep cycle and cause nausea and gut issues, as well as dehydration.
Therefore, it is recommended only consuming 3 grams of caffeine per kilogram of body weight to lower the risk of adverse reactions. You should also be sure you are not ingesting caffeine from other foods and drinks throughout the day, which can cause your caffeine intake to be too high for the day.
High levels of creatine, which is also a diuretic, can cause dehydration similar to excessive caffeine; therefore, you should monitor your intake of creatine, as well.
Nitric oxide in high doses can also cause some individuals to experience mild cardiac issues.
Lastly, B-alanine can sometimes overstimulate nerve cells, especially in high doses, which can cause tingling sensations; therefore, experts recommend starting with the lowest dose and then working your way up to see what works best for you.
It is also not uncommon to experience jitters as well as headaches when first taking pre-workouts, which usually only occur in individuals who are sensitive to certain ingredients or if you exceed the daily recommended dose. It is also not uncommon to experience itching when first taking pre-workouts that contain B-alanine because it stimulates the nerves, which can cause you to become itchy and flushed in some spots. However, it typically only lasts about 15 to 20 minutes.
Some pre-workouts, especially powders, drink mixes, and bars, also contain sugar alcohols or artificial sweeteners, such as sucralose, to add sweetness sans the calories; however, some individuals are sensitive to artificial sweeteners, which can cause intestinal issues. Furthermore, sugar alcohols have been known to cause bloating, as well as diarrhea and gas, which can affect your workout.
Some ingredients contained in pre-workouts may hinder the effects of certain medications. For instance, some medicines used to treat ulcers, such as Tagamet HB, actually cause caffeine to remain in the body longer, which increases the risk of side effects from caffeine.
Therefore, if you are considering pre-workout supplements and are taking prescribed or over the counter medications, be sure to consult your physician to be sure it will not have a negative interaction with your medications.
Since pre-workouts hit the scene and become popular, they have been a subject of research regarding their efficacy and safety, which have also raised the eyebrows of many consumers. However, the fact is, pre-workouts, though not for everyone, are deemed safe and effective, when used as prescribed and taken in the right amounts.
In fact, research shows that it is only products that do not list the ingredients in their “proprietary blend, that are of main concern because the ingredients and amounts are not clear, which makes it hard to determine if key erogenic ingredients are present and in sufficient amounts to render them effective. Otherwise, to find a well-formulated brand, simply check that it lists individual ingredients, uses branded ingredients, is free of banned substances, and it contains dosages based on research.
For best results, experts recommend taking the supplement at least 30 minutes prior to your workout, which will enable you to feel the energy boost right before your workout. During this time, beginners, or if you are trying a new product, should also time when you feel the boost of energy to determine how long it takes your body to digest the ingredients, so you can time it for future workouts.
It is also recommended that you take a break from the product every so often to prevent your body from adapting to it, which will decrease its effects. In fact, experts recommend anytime you stop feeling the energy boost to go off the supplement for anywhere between 2 to 3 days to a month to get the boost back. Furthermore, taking a pre-workout supplement for over 28 days is deemed unsafe as researchers have not yet studied the long-term effects of pre-workouts.
When taking pre-workouts, staying well hydrated can help reduce the risk of side effects. In fact, experts recommend consuming at least 100 ounces of water a day to help prevent side effects.
If your goal is to lose weight from your workout, consider choosing a pre-workout that includes fat-burning benefits, which will enable your body to get the nutrients it needs without consuming too many calories and carbohydrates before your session. Otherwise, eating too many calories and carbohydrates prior to your workout can prevent you from losing weight.
If you are looking to gain muscle mass, consider a mass gainer pre-workout supplement to help you put on weight. Experts also recommend eating a meal high in carbohydrates and carbs at least an hour prior to your workout to help increase muscle mass. However, avoid foods with a high fiber content, which can alter your digestive system and affect your training.
Pre-workout supplements are not a quick fix, which means you still need to focus on proper nutrition to both get and maintain results. In fact, according to experts, these supplements are for individuals who already have their nutrition in check and are just looking to improve small little problem areas where they can.
As we discussed, there are different types of pre-workouts for different types of goals; therefore, understanding your goals will help ensure they get the best product for you. For instance, for cardio workouts, look for ingredients like B vitamins, BCAA, Taurine, and Beta-Alanine, which will help you get the most of your workout.
On the other hand, if your goal is to do some serious lifting, consider supplements with Arginine, Citrulline, GPLC, and Pycnogenol. Meanwhile, to build muscle, look for ingredients like Creatine, BCAA, Nitric Oxide, Carnitine, Glutamine, Beta-Alanine, and Betaine, which have been proven to increase muscle mass.
To burn fat, consider supplements that contain Caffeine and Green Tea Extract, which have been proven to provide weight loss when combined with regular exercise.
Finally, remember Caffeine, Green Tea, B vitamins, and Guarana have been shown to increase energy as do Yerba Mate, Tyrosine, Rhodiola, Taurine, Rosea, and Schisandra Chinensis.
When in doubt, seek expert advice.
Not only can a sales professional help you choose the best product for your goals, but since some supplements contain ingredients that can cause side effects, they can also alert you of such issues before purchasing a pre-workout product. Furthermore, the list of banned substances is ever-growing, which they can update you on to help prevent you from purchasing a product that includes banned substances. Also, not all pre-workout supplements are approved by sports regulating bodies, so if you are training for an event, be sure the supplement is approved.
When it comes to are pre-workouts bad for you, as we just witnessed, the majority of studies show that the main ingredients in these supplements have been found safe and effective for improving energy and stamina, building muscle, and burning fat as part of an exercise routine. In fact, caffeine, one of the main ingredients found in pre-workouts, was also shown to improve mental clarity for better focus during training.
However, because some ingredients and doses can cause adverse effects in some individuals, it is best to begin with a low dose of the product to see how it will affect your body before graduating to the recommended dose. Some experts also suggest simply purchasing the ingredients individually or in smaller quantities, which will enable you to control the dose to test how they will react in your body.
When purchasing pre-workouts, remember, since they are not FDA approved, they are not regulated, which means they can contain banned substances, as well as other contaminants, which can render them unsafe. You should also check that the ingredients listed are present in sufficient amounts to ensure the product is effective. For added safety, you should look for the logo of an official certifying third party, such as NSF, USP, or Informed Choice, which means it has been thoroughly tested by the third party to ensure its purity and quality.
Lastly, when selecting the best pre-workout for you, knowing your goals ahead of time will help you select the right supplement for you. It is also best to consult a doctor prior to taking supplements, especially if you are taking other medications, to ensure your safety and to prevent allergic reactions, and under no circumstances should you ever take supplements while pregnant or nursing without your doctor’s permission.
Quite a considerable number of people workout specifically for either weight loss or muscle gain. However, many may not see the results that they want with a typical workout, especially after several weeks. Much of this can be despite them performing exercises that are specifically geared for both of these.
Despite this, quite a large number of people mightn’t know where to turn to help boost their weight loss or muscle gain with their workout. While there are a few things that can be done, one of the more effective can be to start using pre-workout supplements, which have become increasingly popular in the past few years.
With there being quite a considerable number of options on the market, many people may feel overwhelmed at which pre-workout supplements they should take. While there can be a significant number of high-quality options you can choose, what you should focus on are the ingredients that are used in the supplements.
This is primarily because specific ingredients that are better suited to both weight loss and muscle gain. As a result, choosing products with certain dosages of these ingredients will be much more beneficial for an exercise routine that’s focused on them.
Aside from the various benefits that certain ingredients will have for a workout, people using them will also need to think about their potential side effects. Much of this can be focused on the size of the dosage their getting, as well as which other supplements they might be taking, among several other factors.
As such, there are a variety of things that you’ll need to know when determining which pre-workout supplements you should take. The primary factor in this will be the ingredients you should focus on, although there can be a variety of other things that should play a role in your decision.
Many people may wonder why pre-workout supplements can be important, especially for muscle growth and weight loss. Outside of these two areas, there are quite a large number of reasons why they can be vital to your overall workout routine.
Much of this will focus on how effective these workouts are, as well as in the initial recovery stages that you should expect after exercising. While these supplements can come in a variety of shapes and sizes, the majority are designed to give you an energy boost immediately before, and during, your exercise routine.
Alongside this, they can help improve your cognitive focus. While this mightn’t seem as though it’s an essential aspect of your workout, it can play a vital role in how efficient your overall routine is. In many cases, being mentally prepared before and during your exercise routine can make quite a significant difference in how well you exercise.
The primary reason for this is that mental fatigue can be just as detrimental to your exercise routine as physical fatigue. As a result of this, it’s something that should be avoided as much as possible.
There are also quite a large number of other reasons why these pre-workout supplements can be beneficial, and often vital, to your exercise routine. One of the largest of these is that some of the supplements can help improve blood flow, which should have a domino effect on the benefits that you’ll see during the workout.
Many pre-workout supplements will also be able to improve your endurance levels, which should mean that you can exercise for longer without seeing any adverse effects. Alongside this, some will also be able to reduce the number of adverse effects that many people may see after prolonged workouts.
This will be especially true for muscle recovery and regeneration once you’ve finished exercising for the day. Many people will often feel a certain amount of soreness and stiffness in the hours, and possibly days, after a long workout. However, this should be minimized by taking a variety of supplements, although this will vary depending on their ingredients and dosages.
Many people will wonder how pre-workout supplements will affect their muscle gain, as they mightn’t see the link between certain ingredients and muscle development. While there can be a variety of answers to this depending on the ingredients, there are a few common reasons that they can help.
Perhaps the largest of these is that the supplements can help improve your overall performance during the workout, which will be seen in several ways. The most significant of these is that they’ll help to minimize or overcome both physical and mental fatigue while you’re exercising.
These can often be the largest hurdles to overcome when working out and which can prevent many people from seeing the results that they’re looking for. The majority of this can be dependant on the active ingredients that will be used in the supplements, although the majority of high-quality products will have a combination of the most beneficial ones.
Alongside this, you should see an increased amount of blood flow to your muscles during your workout, which will provide several benefits. Much of this can be seen delivering oxygenated blood and specific proteins to your muscles, which should then have a positive impact on muscle growth.
Many of these supplements will also have a positive impact on your energy and endurance levels. As a result of this, you should be able to exercise for longer than you would have without them. Typically, this will mean that you can see much larger results in a shorter space of time than you would have if you weren’t using the supplements.
While some supplements will claim to have additional benefits for muscle growth, as well as weight loss, these can often vary drastically from one product to another. As such, you should put a certain amount of time and energy into researching whether specific supplements will be the right one for you.
There are quite a large number of supplement ingredients that you’ll be able to take advantage of to increase your muscle gain. However, this doesn’t mean that each ingredient will have the same impact as the rest, or provide as many results as the others.
In contrast, there is a variety of them that will have much more of an impact on muscle gain than the rest. This should mean that you should look for a few specific ingredients when you’re choosing the supplements. Each should have several benefits alongside muscle gain, with some even helping with weight loss and other areas.
There are a few specific ingredients that you should look for.
Citrulline Malate is an amino acid that’s naturally produced in the body. However, this often isn’t created in the levels that would provide the benefits that many people will need for muscle gain. As a result, the majority of people can take advantage of the ingredient to help improve their overall muscle gain.
There are quite a large number of benefits to including this in your diet, with the majority of these focusing on improving your performance rate and energy levels. Alongside this, Citrulline Malate should also help reduce your recovery time, as it prevents the formation of lactic acid in your muscles.
While this build-up shouldn’t be avoided completely, it should be reduced by quite a significant amount. As a result, you should see much less stiffness and soreness the morning after your workout.
The ingredient should also help boost the number of other amino acids in your system while also improving how your body uses them. This will have a domino effect on your overall workout, which should mean that you’ll see more significant gains over time.
Citrulline Malate also stimulates the production of L-Arginine, which further enhances the use of amino acids in your body. These will ensure that you’ll see greater size and strength gains with your exercise routine.
Creatine monohydrate is an ingredient that’s been used in bodybuilding for decades. As a result, there’s an extensive amount of research on how it can help boost muscle mass, with this also being seen in the results that it’s had for quite a significant number of people.
There are a variety of reasons why this is the case, with much of this being driven by Creatine monohydrate helping to increase the ATP generation in your muscles. This increase will then have a variety of noticeable benefits for your workout. One of the more notable ways that this can be seen is in improved resistance to muscular fatigue.
This should subsequently result in you being able to perform more exercises during your session, as well as being able to perform them for longer. Alongside this, you should see enhanced energy levels during your workout, which should subsequently mean that you’ll be able to perform more effectively during your workout.
Furthermore, you should also see an increase in your sprinting capability alongside your overall strength level. Much of this should be seen quite quickly, with the various benefits being increased over time. As a result of these, you should see yourself performing much more effectively with each of your workouts and being able to lift much larger weights quite early on.
Betaine Anhydrous is another amino acid that can have quite a large impact on your blood flow during a workout. Much of this will be seen in helping to deliver more oxygenated blood to your muscles, which should then play a role in how quickly you see an improvement in muscle mass.
There are a large number of ways that Betaine Anhydrous will benefit muscle growth, with the enhanced use of natural proteins being prominent. These can have quite a significant role in how quickly muscles will grow. As such, being able to stimulate this growth can be essential, which is the primary area where this ingredient shines.
However, there are a few other notable areas where this can help improve your muscle growth. Perhaps the largest of these can be seen in the better utilization of energy in your muscle cells. This will not only help increase the size of your muscles but also their strength, which can be quite a large benefit.
You should also see an improved work capacity when you’re exercising. Alongside this, Betaine Anhydrous should also help you reduce the amount of fat on your body. This should then result in a leaner body mass while also helping you to lose weight.
While Alpha GPC doesn’t necessarily focus on your muscles, there are quite a large number of benefits to using it for a workout. The majority of these will focus on your cognitive functions when you’re exercising, such as helping to improve your focus and mental drive.
As such, you should be able to avoid much of the mental fatigue that’s often associated with long workouts, especially over several weeks or months. However, there are a few other minor benefits that Alpha GPC will have on your muscles themselves, with the majority of these focusing on improving the release of growth hormones.
Alongside stimulating the release of human growth hormones (HGH) in your body, Alpha GPC should also improve acetylcholine levels within your muscles. While this may play a relatively minor role in overall muscle growth, it’s something that can be quite beneficial in the long-term.
Despite this, the majority of the benefits that the ingredient will have on your workout will be seen in improved focus and an increased drive while you’re exercising.
Vitamin B12 is a naturally occurring vitamin in your body, although it’s often not produced enough for many people to see the results they want. This is especially true in the short-term, although the levels that it occurs naturally in may be helpful in the long-term. Despite this, many people may want to increase their Vitamin B12 levels with supplements to increase muscle gain.
While a diet will provide a certain amount of this, it can often be impossible to improve your intake of it enough through food alone. As such, consuming it as part of a supplement can be well recommended. There are a variety of benefits to taking a certain amount of this as part of your pre-workout supplements.
Much of this will be seen through an increase in red blood cell production, which will have a variety of benefits. The largest of these can be seen in an increased amount of muscular endurance, which should mean that you’ll be able to prolong your workout and increase muscular gains.
Alongside this, you should see improved energy levels and faster recovery times, both of which will be quite beneficial in the short- and long-terms.
While each of the above ingredients should have quite a large impact on your muscle gain, many of us will want to focus more on weight loss. Though some of the above will be able to do so, there are a variety of others that will be geared more specifically toward this.
As such, they should be ones that you’ll want to look for in your supplements. In many cases, you may be able to find supplements that will include ingredients that help with both weight loss and muscle gain, which can be quite a large benefit.
When looking for products that will help with your weight loss, however, there are a few notable ingredients that you should look for.
Caffeine can have quite a large impact on your overall workout, with this being seen in a variety of ways. One of the most significant of these is that it should increase your energy levels, which should mean that you can exercise for considerably longer than you may have without it.
Alongside this, it should also help you improve the amount of exercise that you can do per session. As a result, you should be able to maximize the effects of each workout, both in terms of muscle growth and weight loss.
However, the majority of the benefits caffeine should be seen on your metabolism. This is primarily because the ingredient should help to kickstart and speed this up, which should result in your body burning more calories and fat cells, even when you’re not exercising.
This should subsequently maximize the amount of weight you lose while exercising. However, it should be noted that much of this will be seen in the long-term, although the energy increases will be seen almost immediately.
By including caffeine in your pre-workout diet, you should see an increased athletic performance, which will then help you work toward your overall goals.
Yohimbine is a compound that’s created from Pausinystalia Yohimbe, a plant species that can have quite a large number of benefits. The majority of these will be seen in weight loss, as acts as a monoamine oxidase inhibitor (MAOI). This means that it should have quite a large impact on the fat-burning activities in your body.
Much of this will be seen when taken in careful doses immediately before your workout, with this primarily being done in the absence of insulin. There are a few notable reasons why this has been effective in helping improve weight loss, with the first being that it helps to stimulate the release of catecholamine.
Alongside this, it helps to block the alpha-2 adrenergic receptors that are typically seen in adipocytes. When combined with the improved levels of catecholamine that you should see, you should be able to burn quite a significant amount of fat cells while you’re exercising.
However, this is something that should be carefully monitored when you’re taking it, with many experts recommending relatively small doses, especially when mixed with a large number of other ingredients.
One of the largest questions that many people may have about pre-workout supplements is when they should take them. This is something that many people wouldn’t know much about, which can often lead to a variety of mistakes. Some of the more common of these are either taking them too early or leaving them until too late.
Should you take the supplements too early, then many of their effects will be gone before you start exercising, or even be minimized during the workout. As a result of this, many people mightn’t be able to take full advantage of them during their exercise routine.
Taking them too late can provide much of the same adverse effects, as the supplements mightn’t take effect until you’ve gotten much of your workout done. As such, you could end up wasting the majority of the supplements’ benefits by not knowing when to take them.
While much of this can depend on which supplements you’re taking, there are a few general tips to when you should take the pre-workout supplements. Alongside this, you may also need to consider which ingredients are included in the products, and how fast your metabolism is, both of which can have quite a large impact on when you should take them.
Despite this, there are a few typical rules of thumb for when you should take them. The majority of experts recommend taking the pre-workout supplements approximately 30 to 60 minutes before you start exercising. By doing so, you should be able to ensure that their primary ingredients are kicking in when you begin your workout.
In some cases, you may be able to take the supplements approximately 90 minutes before you start exercising. However, there can be a variety of factors that will play a role in this, with the most notable being your metabolism and the key ingredients in the product.
Caffeine, for example, will typically take between three and five hours to start breaking down in your body. As a result, you should be able to use caffeine up to a few hours before you start exercising.
With supplements that contain large amounts of caffeine, however, it’s recommended that you take them earlier in the day. The primary reason for this is that the ingredient can have a detrimental impact on your sleep, which should be something that you may want to avoid.
This is because high-quality sleep can be just as vital to muscle growth, as it gives your body time to recover after exercising.
Alongside each of the above, many people may wonder if they should take pre-workout supplements every day. In the majority of cases, you should take the supplements before every workout, as this will ensure that you’ll see the benefits of them with each session.
While the above will typically be the case with most pre-workout supplements, you should check the instructions that will come with the product. This is primarily because different products may have various timeframes before they begin kicking in. As such, it’s often recommended that you take them when the manufacturer says you should.
Alongside this will be the various safety instructions that should come with them. The majority of these will focus on dosages and which other supplements or ingredients you can take them with.
When determining which pre-workout supplements you should take, there can be quite a large number of factors that you’ll need to consider. While much of this will focus on your goals, such as muscle gain and weight loss, there may be several other things to look at.
For example, the frequency of your workouts, how intense they are, and a variety of other factors will play quite a significant role. As such, choosing the right ingredients and supplements will only have a certain impact on how fast you see results.
This should mean that you’ll need to take a more holistic approach to exercise and look at the full picture. For example, you should ensure that you’re doing the right exercises for your goals, as some will be much better for muscle gain than others. Alongside this, there will be a few specific exercises that can be much more useful for weight loss than others.
By including each of the ingredients in your pre-workout, however, you should be able to maximize the results you see with each workout. This shouldn’t mean that you should expect to see them straight away. While the ingredients should help to speed up the process, it can still be time-consuming and take a considerable amount of effort.
However, this should reap a considerable number of rewards in the medium- to long-term, and you’ll be able to see the results that you’re looking for several weeks after you initially start taking them.
While each of the ingredients above should have a positive impact on your workout, you should always check the supplements before you buy them. The primary reason behind this is that different products will have various active ingredients and in different dosages.
Alongside this, many may have ingredients that you may want to avoid and which may be harmful to your workout. As a result, a significant amount of research should be needed to ensure that you’re using the right pre-workout supplements.
When choosing your next pre-workout supplement, be sure to look for these key ingredients. There are lots of supplements that are high in sugar content and produce little to no results in enhancing your performance during a workout.
Be sure to check out our reviews of the various supplements available on the market for more information on which supplement may be right for you.