Best Pre-Workout Supplement

Being active and staying active is very difficult for a lot of people. The main reason for this is lack of energy.

Many people like to take pre workout supplements to get an extra boost of energy to exercise.

(Learn about the benefits of exercising)

However, there are many supplements available in the market that contain a wide variety of ingredients. Due to which it can be difficult for many people to choose the right pre workout.

The supplements listed below target specific exercise types. By reading these, you can choose the right supplement for you on the basis of exercise.

Caffeine

Caffeine – a natural molecule present in coffee, tea and other beverages.
It helps by stimulating certain parts of the brain, increasing your alertness and making you feel less tired.
It is quite popular in pre workout supplement.
Caffeine is known to be effective in many aspects of improving performance in exercise.
It is known for its ability to increase or develop rapidly.
Which applies to different types of exercise such as sprinting, weight training and cycling.
It has been seen during the study that it improves the ability in long-term performing activities like running and cycling etc.
Apart from this, its dosage varies depending on your body weight, which should be known after consulting an expert.
Consumption of caffeine can cause short-term high blood pressure and restlessness.
Consume it at the beginning of the day as it has anti-sleep effects if taken in the evening or at night.

BCAA

It is an amino acid found in high amounts in many proteins such as foods, especially animal products.
It is generally used for its muscle building effects.
It is less effective than whole protein for building muscle.
Good quality high protein is found in dairy, egg, milk which supports muscle growth.
In addition, it contains all the amino acids necessary for the body.
There are many benefits of taking BCAA. According to the study, it helps in improving the performance of running ability.
Apart from this, taking BCAA supplement helps in reducing mental and physical fatigue.
According to some research, this supplement is helpful in reducing muscle swelling after weight training or running.

Citrulline

Citrulline is a naturally occurring amino acid in the body.
However, consuming citrulline from food or supplements can increase its levels in the body.
These increased levels are beneficial for exercise performance.
One of the effects of Citrulline is to increase the blood flow to the body tissues.
In the context of exercise, this supply allows more oxygen and nutrition to reach the muscles, leading to improved performance.
Taking Citrulline helps in reducing the post-exercise muscle swelling.

Nitrate

This is a molecule found in vegetables like spinach, turnip, beet.
Small amounts of it are made by the body itself.
Nitrate is vital for exercise performance as it converts the molecule into nitric oxide which increases blood flow.
You can consume beet juice as a sports supplement.
According to the study, consuming beet juice can increase the running time.
It is safe to consume vegetable juice.

Beta-alanine

It is an amino acid that helps fight muscle fatigue.
During intense exercise, the body starts producing acid, which helps in fighting the beta alanine acid.
Consuming beet-alanine as a supplement improves the exercise performance of the body.
This supplement in particular helps improve performance during intense exercise.
It is not very effective in one minute exercise etc.
Its dosage of 4 to 6 grams is considered safe. While high doses can also have side effects.

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Sodium bicarbonate

It is also known as baking soda.
It works against the formation of acid in the body.
Talking about exercise, fatigue and muscle burning during exercise can be reduced with the help of sodium bicarbonate.
Burning of muscles during exercise is a sign that acid is being produced due to the intensity of the exercise.
It has been seen in many studies that the benefits of sodium bicarbonate are less during running, cycling etc.
The main use of this supplement is to provide benefits in muscle stimulation caused by intense activity.
Sodium bicarbonate can be taken with baking soda or in supplement form.
Its common side effects include stomach upset.
If you are sensitive to salt, it should be used after consulting a doctor.

Creatine

Creatine is a molecule found in cells. Which is a very popular dietary supplement.
Creatine is considered by many sports scientists to be the best for increasing strength and stamina.
According to research, it helps to safely increase muscle mass, improve strength and exercise performance.
According to studies, people taking creatine showed greater improvement in strength from weight training than those who did not consume it.
This is because creatine plays an important role in making energy inside cells.
When there is more energy in the muscle cells during exercise, you get to see better performance and experience better movement over time. (Know more about groin pain)
Creatine may be the first supplement you choose when it comes to increasing muscle strength.
To know its dosage etc., information should be taken after consulting an expert.

Pre-workout supplements should be selected on the basis of exercise

Before choosing a pre workout supplement, you should know what is the goal of the exercise you do.
In other words, supplements should be selected on the basis of your workout.
Primarily, the ingredients in a pre workout supplement enhance specific aspects of exercise performance. (Learn what to eat after workout)
Some ingredients increase your strength or stamina while others boost stamina.

Lastly

Detailed studies have been done on each and every ingredient present in a pre workout supplement. But the scientific approach to most prepackaged supplements has not been evaluated.

(Learn about the side effects of pre workout)

On the basis of this article, you have been told some main material which you can know. Some types of exercise and specific sports are used in combination with the above mentioned ingredients. For more information about this, information should be taken by talking to the experts.

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