Pre Workout Supplements Ingredients
When working out, the best way to cut down your fats and build some muscle is by consuming a pre-workout supplement before you hit the gym. But, there are so many pre-workout supplements in the market that it may be very confusing to choose the best one for you. Moreover, amongst all supplementary products for weight loss and muscle gain, pre-workout supplements have the highest number of ingredients in use, so it makes it challenging to choose which one may be the best for you. Not all ingredients may match you and supplement your body, so it is good to take a careful study of which ingredient is the safest for you.
What are pre-workout supplements?
Pre-workout supplements are usually pills or mixed drinks that you take before you start to work out. They give you the energy to work out more and helps in either burning your fat faster or tone your muscles, or both. Usually, pre-workout supplements contain a list of ingredients that helps you have a fast metabolism and improve your athletic performance.
What is the correct procedure to take pre-workout supplements?
The best time to take your pre-workout supplements is taking them half an hour before you start to exercise. For, correct dosage and the right time to consume, please refer to the instructions that come with your pre-workout supplements.
How to choose the safest pre-workout supplements for you
Here are some of the safest ingredients that you can check whether they contain in your pre-workout supplements.
Branched Chain Amino Acids.
There are three types of acids in Branched Chain Amino Acids or BCAAs. They are leucine, isoleucine and valine. Branched Chain Amino Acids are suitable not only for pre-workout but also for post-workout supplements. They are one of the core ingredients in any kind of pre-workout supplement. They also benefit people who suffer from liver ailments. Branched Chain Amino Acids helps you to improve your muscle growth along with better endurance for performing exercises. They also help in managing your weight and helps overcome tiredness and fatigue. Foods like milk, soy, lentils, chicken, and chickpeas contain a high amount of Branched Chain Amino Acids.
Dosage- Not more than 240 mg per day.
Caffeine is a natural stimulant. You can find caffeine not only in your pre-workout supplements but in standard drinks like tea, coffee, and other energy drinks. It is the most common and legally used psychoactive drug that works by keeping your brain alert and providing energy. According to a study published in 2017 by PubMed, people who drank 200 mg of caffeine before working out had better results of endurance and strength within 15 minutes of working out than those who did not drink caffeine at all. Caffeine is safe to consume in moderate amounts as it has fat burning supplement and increases the adrenaline level in your body.
Dosage- Not more than 400 mg per day.
Carbohydrates give us energy, and they are the primary source of calories. Although any element that gives you calories may sound not a good ingredient for your pre-workout supplements, you need carbohydrates too. You will need a lot of energy to work out, especially if you are a first-timer or upgrading your workout schedule, and you will not be able to perform your exercises well if you do not have enough energy. In your pre-workout supplements ingredient and your daily diet, it is good if you can include carbohydrates for healthy living. Vegetables like green beans, fruits, and whole grains contain a healthy amount of carbohydrates for your body.
Dosage- Not more than 150 gm per day.
Creatine is a natural element found in the muscle cells of the body. It helps to produce energy in the muscles, mainly when you perform very intense workouts like weight lifting and sprinting. It is one of the most sought out ingredients for workout supplements by fitness experts and bodybuilders. It helps build your muscles, strengthen you from the core and increase your endurance for working out more. It will also help you to train harder while working out. Aside from being an ingredient in your pre-workout supplement, you find creatine in animal tissues and fish like salmon and all red meat.
Dosage- Not more than 20 grams per day.
Another essential ingredient that your pre-workout supplement should contain is Electrolytes. The primary forms of Electrolytes that your body needs are Sodium, Calcium, Magnesium, and Potassium. During workouts, your body goes through intense training, making your body lose your fats and a lot of sweat that contains electrolytes. In order to replenish the body of electrolytes even before you lose them, it is good for you to consume electrolytes through your pre-workout supplement. You can also receive electrolytes from other drinks like coconut water, smoothies, and fruit juices like watermelon and apple juices.
Dosage- Not more than 1000 mg per day
Vitamin B12 is an essential ingredient in pre-workout supplements. What Vitamin B12 does to the body is that it helps in forming your red blood cells and transforms all food into energy for your body. Vitamin B12 is good for workouts by increasing your metabolism for faster burning of fats. It also provides energy to boost your endurance during workouts. Most professional athletes choose Vitamin B12 as one of the main ingredients for their pre-workout supplements, and you should do that too. Natural forms of Vitamin B12 are fish like salmon and tuna, milk, organ meat like lamb’s liver and kidney, eggs, and yogurt.
Dosage- Not more than 2.6 micrograms per day.
Pre Workout ingredients to avoid
Some of the ingredients that you should avoid in your pre-workout supplements are
- Proprietary blends
- Artificial Sweeteners
- Artificial Food Dyes
- Methylhexanamine or DMAA
Although the ingredients mentioned above are safe and suitable to include in any pre-workout supplements, please ensure to check the content and dosage for consuming it. Even if the ingredients are mentioned in your pre-workout supplement, the ingredients will not prove beneficial for you if the dosage is not accurate.