Pre-workout supplement is mixture, usually in powder form, that is designed to improve exercise performance. They usually contain ingredients like caffeine, creatine, beta alanine, nitric oxide boosters (like arginine, or citrulline), and more. Normally taken 30-45 minutes prior to exercise, to help increase energy, focus, strength, and endurance. They are all generally trying to increase your overall performance at the gym. Let's have a closer look to the key ingredients within pre-workout supplements. What are they? What do they do?
Beta Alanine
Beta Alanine is an important ingredient which boost our muscle output and strength, and increases our muscle mass. Muscle recovery and production is what Beta Alanine do. It is part of what makes up the amino acid Carnosine. Carnosine is a powerful buffer that works in the cells of our body.
Creatine
Creatine basically increases the amount of energy available in our muscles, which allows us to lift heavier weights, or do more reps. Its known to help break through plateaus in training. It also pulls water into the muscle cells, causing them to stretch and swell. And so, stirs up the muscle growth process.
Creatine enhances the ability for the muscle to store glycogen which is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen). This is good for those body builders who wants high intensity in their workout.
*What about Creatine and Endurance Excercise ?
The possibilitiy of beneficial effects of creatine on long duration exercise has been studied many times, with the conclusion that it may be helpful for endurance by reducing the effect of lactic acid buildup in your muscles, allowing soreness and fatigue to take longer to set in.
Caffeine
Increasing endurance, improving focus and clarity and enhancing performance are the benefits we get from caffeine. It is a well known drug seen within coffee, soda, tea, and in pill form.
DMAA (1,3 - Dimethylamylamine)- Banned Substance
DMAA (1,3 - Dimethylamylamine) is a banned substance which you should avoid when you see it in a label of any pre workout drinks you have. Actions have been taken against DMAA to have it withdrawn from selves by U.S., Canada, Denmark, New Zealand and Australia. Consumers must not purchase products with this substance.
Niacin (Vitamin B3)
Niacin, and all the other parts of the B vitamin complex, work to process the food we consume. Its primary function relates to the production of energy within our bodies.
BCAA (Branched Chain Amino Acids)
BCAA help fight the fatigue that sets in into our brain and also help with muscle synthesis and recovery following exercise.
Arginine
Arginine increases the amount of nutrients being fed to your muscles during your workouts and it is also used in our body to make nitric oxide, which dilates your blood vessel.
Taurine
A non-essential AA which has antioxidant properties and has been found to help maintain heart function during recovery phase of exercise and improve workout capacity. It helps to increase oxygen consumption and prolong exercise time before exhaustion.
L-Citrulline
L-Citrulline may help in increasing your nitric oxide levels, stimulating muscle protein synthesis, improving energy levels, extending muscular endurance and enhancing your immune system function.
Glutamine
Reducing the amount of ammonia buildup in the bloodstream during prolonged periods of strenuous exercise has been found to be the function of Glutamine. One sign of fatigue is ammonia buildup.
Electrolytes
Consistent electrolyte replenishment during long periods of exercise is crucial to keep the body running smoothly. Electrolytes help us to maintain our energy levels through workouts or running.
Increasing your overall performance at the gym is the main goal of pre-workout supplements. Nobody needs it, but it gives you the motivation to work harder in your workout to maximize your potential.
Beta Alanine
Beta Alanine is an important ingredient which boost our muscle output and strength, and increases our muscle mass. Muscle recovery and production is what Beta Alanine do. It is part of what makes up the amino acid Carnosine. Carnosine is a powerful buffer that works in the cells of our body.
Creatine
Creatine basically increases the amount of energy available in our muscles, which allows us to lift heavier weights, or do more reps. Its known to help break through plateaus in training. It also pulls water into the muscle cells, causing them to stretch and swell. And so, stirs up the muscle growth process.
Creatine enhances the ability for the muscle to store glycogen which is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen). This is good for those body builders who wants high intensity in their workout.
*What about Creatine and Endurance Excercise ?
The possibilitiy of beneficial effects of creatine on long duration exercise has been studied many times, with the conclusion that it may be helpful for endurance by reducing the effect of lactic acid buildup in your muscles, allowing soreness and fatigue to take longer to set in.
Caffeine
Increasing endurance, improving focus and clarity and enhancing performance are the benefits we get from caffeine. It is a well known drug seen within coffee, soda, tea, and in pill form.
DMAA (1,3 - Dimethylamylamine)- Banned Substance
DMAA (1,3 - Dimethylamylamine) is a banned substance which you should avoid when you see it in a label of any pre workout drinks you have. Actions have been taken against DMAA to have it withdrawn from selves by U.S., Canada, Denmark, New Zealand and Australia. Consumers must not purchase products with this substance.
Niacin (Vitamin B3)
Niacin, and all the other parts of the B vitamin complex, work to process the food we consume. Its primary function relates to the production of energy within our bodies.
BCAA (Branched Chain Amino Acids)
BCAA help fight the fatigue that sets in into our brain and also help with muscle synthesis and recovery following exercise.
Arginine
Arginine increases the amount of nutrients being fed to your muscles during your workouts and it is also used in our body to make nitric oxide, which dilates your blood vessel.
Taurine
A non-essential AA which has antioxidant properties and has been found to help maintain heart function during recovery phase of exercise and improve workout capacity. It helps to increase oxygen consumption and prolong exercise time before exhaustion.
L-Citrulline
L-Citrulline may help in increasing your nitric oxide levels, stimulating muscle protein synthesis, improving energy levels, extending muscular endurance and enhancing your immune system function.
Glutamine
Reducing the amount of ammonia buildup in the bloodstream during prolonged periods of strenuous exercise has been found to be the function of Glutamine. One sign of fatigue is ammonia buildup.
Electrolytes
Consistent electrolyte replenishment during long periods of exercise is crucial to keep the body running smoothly. Electrolytes help us to maintain our energy levels through workouts or running.
Increasing your overall performance at the gym is the main goal of pre-workout supplements. Nobody needs it, but it gives you the motivation to work harder in your workout to maximize your potential.
About the Author:
Learn more about Pre-Workout Supplements. Stop by Mark Robinson's site where you can find out all about Ingredients for your Pre-Workout Supplement and what it can do for you.
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