What is Pre-Workout?
10 most common ingredients in pre-workouts and precautions to keep in mind while taking pre-workouts.What is Pre-Workout?
10 most common ingredients in pre-workouts and precautions to keep in mind while taking pre-workouts.
Key points
Pre-workouts are dietary supplements used to enhance performance.
Most of them have common ingredients like caffeine, creatine, beta-alanine, creatinine and some extra flavors.
You should take Professional advice before using any formula of pre-workouts
Making up your mind to start a workout is a whole task. When you are mentally ready you need some extra energy to kick off. A pre-workout is a nutrition supplement that is taken before the start of exercise. It helps to increase energy and muscle growth. It also helps to build stamina.
This is generally in powder form and is mixed with water to be used. There are different types of pre-workout formulas available in the market.
Pre-workouts have common ingredients like caffeine, creatine, beta-alanine and creatinine. Some extra flavours are also added to enhance the taste.
Why do people take pre-workout?
High-intensity workouts like weight lifting, bodybuilding, and other exercises, need more energy. Sometimes the natural source of energy (food) is not enough so you need to take extra help from these pre-workouts.
Athletes and people who work-out use these supplements to increase their performance.
The main ingredients in pre-workouts are as follows:
1. Caffeine
Caffeine is a plant-based product, present in tea and coffee. It makes your body and minds active during exercise. It is a source of great energy.
Most pre-workouts have caffeine in them. They have almost 150mg to 300mg of caffeine per serving (3 cups of coffee) (1).
2. Beta-alanine
It is the type of non-essential amino acid. It has antioxidant properties. It improves the immune system of the body and helps in decreasing muscle fatigue. Most pre-workouts have this.
Muscles have carnosine, which reduces stress by producing acid. Beta alinine is main ingriedient of carnosine .(2)
3. Creatine
Creatine is an organic compound found in pre-workouts. It helps in muscle contraction and also increases energy.
This converts into ATP adenosine triphosphate during intense workouts. Creatine is present in the liver and kidneys naturally. Creatine also helps athletes to prevent injuries during workouts. It also improves bone health (3).
4. Branched-chain amino acids(BCCA)
BCCA is not synthesized by the human body. So, these are taken in form of supplements. These help to increase body mass.
These also help in muscle growth and prevent injuries. They also help in the synthesis of protein.
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BCCA help in psychological response to stress and also improve metabolism (4).
5. Vitamins
Vitamin B3 or B12 help in the regulation of carbohydrates, fats, and proteins. These also increase the energy levels of the human body.
6. Protein
Pre-workouts contain protein supplements. This helps athletes to increase their strength and provide energy to the body. Proteins also help in muscle building and recovery from fatigue.
7. Electrolytes
Electrolytes are minerals found in the human body. Magnesium, potassium, and sodium are electrolytes that are present in the human body
Sweat during a workout removes electrolytes from the body so pre-workouts increase the supply of electrolytes
8. Citrulline Malate
This is also an amino acid present in the body in very little amounts. So pre-workouts include this to enhance endurance and promote strength (5).
9. Nitrates
Nitrates are nitrogen-based compounds found in pre-workouts. These are present in beetroot extracts.
Nitrates improve blood circulation during exercise
10. Arginine
It is a type of amino acid. It helps in the synthesis of protein which helps in wound healing. It also helps the kidney to remove waste from the kidneys. Arginine helps in the circulation of blood and also helps blood vessels to
Precautions for taking pre-workouts
1. Take supplements before exercise
You should take pre-workouts before the start of exercise. Usually an hour or 30 minutes before exercise. So these improve your performance during a workout
2. know the side effects
One can gain weight by using pre-workouts. Digestive system disorder is a common side effect of pre-workouts. Too much caffeine may cause you restlessness and a fast heart rate.
3. Take professional advice
You should take professional advice before using any type of supplement. Because some individuals may have some allergies to some ingredients .patients of diabetes or heart disease should also consult a specialist before using these formulas.
References
1. www.webmd.com/fitness-exercise/health-benefits-pre-workout
2. www.webmd.com/vitamins-and-supplements/beta-alanine-uses-and-risks
3. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug
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