Whether or not you’re going to hit your goals in the gym is largely dependent on how hard you work. That said, it’s not always possible to push yourself to the limit. That’s why you need pre-workout supplements to ignite that extra boost that transforms you into a mutant on a mission.
When looking for the best pre workout product, you’ll probably be overwhelmed by the sheer amount of options. Between the extensive range offered by online retailers and the shelves of your local supplement dealer, there are literally hundreds of products to pick from. So, how do you separate the wheat from the chaff? To choose a quality product, start by reviewing the contents of each supplement to see if it contains the basic ingredients of a pre-workout shake.
This has repeatedly been shown to be a great performance booster, in both brief, high-intensity activities and longer endurance events as well. Caffeine has also been seen to lower the rate of fatigue and, as a result, the perception of effort required for increased workloads. The importance of caffeine in pre workout supplements is highlighted by the fact that energy is absolutely essential for workouts of all kinds.
It should be kept in mind that doses will vary across individuals. If you aren’t a habitual caffeine user, the recommended dose would be between 1.8 and 2.7 milligrams per kg of body weight. If you hit the gym at night, watch how much you take, as the effects of caffeine may take some time to wear off.
BCAAs (Branched-Chain Amino Acids)
These include valine, leucine and isoleucine, which are all key ingredients in the management of protein metabolism. BCAAs also enhance protein production, as well as minimizing its breakdown. As a result, they offer crucial protection against the catabolic environments associated with intense workouts.
Furthermore, BCAAs will help alleviate the muscle soreness that tends to occur the day after one pushes themselves hard during exercise. This allows you to recover faster, so you can resume training promptly. When shopping for the best pre workout supplement, look for a product that contains leucine as the highest amino acid in the blend.
If you’re looking to squeeze the most out of your workout, beta-alanine will be of great help. Basically, it buffers hydrogen ions, which gives you increased muscular endurance. You’re thus able to maintain a high intensity level for longer periods of time.
Depending on your current level of fitness, you can take between 1.5 and 5 grams of beta-alanine per day. Larger doses can however cause a tingling sensation in the skin. But save for the discomfort, this is a pretty benign effect. You could however split your dose into smaller quantities if it becomes too unpleasant.
Simply put, creatine gives your muscles the explosive strength they need to produce the huge energy burst required for huge lifts. This is the reason why most products need a ‘loading’ phase to enhance quicker saturation. This process is prescribed for one week,after which it drops down to a maintenance phase. For most individuals, the optimal dose falls at 20 g and 5 g for the 2 phases respectively.
You’re not going to dig deep in the gym everyday if willpower is your sole motivator. The right pre-workout supplements will boost your focus, strength and endurance. If you’re still skeptical, there’s plenty of scientific evidence to back these claims.