If you are dipping your toe into the habit of working out, you might have come across the term “pre-workout supplements.” Pre-workout supplements have a wide fanbase, and people everywhere boast about the many benefits it contains. Now you might be grasped by a feeling of sudden confusion over what is a pre-workout supplement, and we are here to explain exactly that.
What is a pre-workout supplement?
Before we get into the benefits of these supplements, we shall introduce you to what these supplements are. Pre-workout supplements are formulas curated with multiple ingredients, especially to enhance your athletic performance and increase your stamina levels.
These supplements are made in powdered form so that they can be mixed with water and ingested easily before your workouts. The main ingredients include creatine, B vitamins, amino acids, caffeine, and artificial sweeteners. You can click here to find the top pre workout supplements of 2022.
How do these ingredients help you?
Now you might be wondering what each ingredient does and what benefits it brings to the table. Here we will mention all the benefits of the ingredients to pick and choose the supplement you deem best for you.
Caffeine
Caffeine is a legal psychoactive drug, meaning that it can increase your energy levels, improve your ability to focus, and enhance your overall performance. Caffeine is used in almost every pre-workout supplement, and there’s a good reason for it. Because of its ability to make your mind work faster and sharper, it makes it so amazing to use. It is widely used to burn fat, improve memory, and decrease reaction time.
Creatine
Creatine is such a useful compound that even after our body can naturally synthesize creatine, we take supplements to increase its stored amount in the skeletal muscles. Creatine is a popular ingredient and can be bought as a standalone supplement. It is widely used among weightlifters, bodybuilders, and athletes.
The reason athletes are tempted to use it is that creatine increases muscle mass, muscle strength, and recovery time.
Nitric oxide precursors
Our bodies require nitric oxide for proper blood flow and relaxing blood vessels. Nitric oxide is made naturally in the body; however, to aid this process, pre-workout supplements contain ingredients that help form nitric oxide.
These ingredients are:
- L-citrulline
- L-arginine
- Dietary nitrates
- Proper non-essential amino acids
These ingredients help boost your nutrient and oxygen transport to your muscles. This helps enhance your performance.
Some common side effects and their prevention
It is common to feel some side effects after taking these supplements. However, It is important to be prepared for them and know how to avoid them.
Hyperactivity
You might feel hyperactive and jittery once you take the supplements due to the caffeine present in them. These side effects include:
- Nausea
- Drowsiness
- Lethargy
- Jitteriness
- Increased heart rate
- Anxiety attacks
- Headaches
How to avoid
Most people can stomach caffeine supplements better than others. However, it is important to start taking the supplements in small amounts and test and try what amount works best for you.
Increased water retention
Supplements often lead to bloating, increased water retention, weight gain, stomach issues, and discomfort. This is due to creatine present in them.
How to avoid it?
Contrary to common misconceptions, creatine supplements are safe to use. However, it is important to introduce a method of proper dosing to keep your body under check and avoid further problems.
Redness or tingling sensation on the skin
Supplements contain vitamin B3 and beta-alanine in them. Vitamin B3, if taken in large amounts, can stimulate a blood rush that may cause red patches to appear on your skin. On the other hand, Beta-alanine can give rise to a tingling sensation in the hands and feet. These reactions are painless and harmless.
How to avoid
To avoid these reactions, you can cut down your dosage. You can either divide the supplement dose into two and take them with a suitable time interval in between or reduce the amount.
Digestive issues
Creatine, sodium bicarbonate, caffeine, and magnesium are the ingredients that can cause a bump in your digestion. In addition to that, taking too much magnesium leads to diarrhea.
How to avoid
Try mixing the supplement with 240-350 ml water to avoid digestion problems. The lack of water causes the ingredients to make trouble in your stomach. Trying out new formulas of these supplements is also a great way to avoid stomach problems.
Conclusion
No matter what your end goal is, pre-workout supplements are a must. They help you reach your goals faster, in a healthier way. These supplements will be beneficial if you have a poor diet. However, it is important not to rely on these supplements too much and take care of your human needs properly.