Pre-workout supplements are dietary supplements commonly used by those involved in bodybuilding and athletics. The ingredients among the most widely used pre-workout supplements contain beta alanine, caffeine, creatine, nitric oxide booster (such as arginine, or citrulline), and more. Each ingredient generally improves your overall performance and it helps increase your strength, focus, endurance and energy. Here are the key ingredients and its functions:
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 is the most popular and commonly used sports supplement available today. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. It increases the energy available in our muscles, which allows us to lift heavier things.
Generally creatine benefits those people that need large amounts of power, and fast - compared to long duration exercises like running. And this area is where a LOT of people get to feeling confused on whether or not they should use it. It most commonly benefits body builders and high intensity cross training like intervals or sprinting. Allowing you to maintain that intense peak of performance, longer than usual.
*What about Creatine and Endurance Excercise ?
Studies show that the possible effect of creatine on long duration exercise may help your endurance by reducing the effect of lactic acid buildup in your muscles, which allows 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
If you see this on the label of any pre workout drinks, put it back down and look for another. Also known as methylhexanamine, or 1,3-dimethylamylamine, which was becoming a common ingredient in many substances, is now in the process of becoming a banned substance, or already is. The U.S., Canada, Denmark, New Zealand, and Australia have taken actions against the substance to have it withdrawn from shelves. Officials warning any consumers that have purchased these products to avoid using them, and discard them.
Niacin (Vitamin B3)
Production of energy within our bodies is the primary function of Niacin and all the other parts of the B vitamin complex.
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
A non essential amino acid which is used in our body to make nitric oxide, a chemical that dilates your blood vessels and increase the amount of nutrients being fed to your muscles during exercise.
Taurine
Helping to increase your oxygen consumption and prolonging exercise time before exhaustion is what Taurine do. It has antioxidant properties and has been found to help maintain heart function after your workout and improve workout capacity.
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
Has been shown to help reduce the amount of ammonia buildup in the bloodstream during prolonged periods of strenuous exercise. ammonia buildup can be one of the body's signals of fatigue.
Electrolytes
We need electrolytes during long periods of exercise which is crucial to keep the body running smoothly. It helps maintain our energy levels through exercises.
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 is the most popular and commonly used sports supplement available today. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. It increases the energy available in our muscles, which allows us to lift heavier things.
Generally creatine benefits those people that need large amounts of power, and fast - compared to long duration exercises like running. And this area is where a LOT of people get to feeling confused on whether or not they should use it. It most commonly benefits body builders and high intensity cross training like intervals or sprinting. Allowing you to maintain that intense peak of performance, longer than usual.
*What about Creatine and Endurance Excercise ?
Studies show that the possible effect of creatine on long duration exercise may help your endurance by reducing the effect of lactic acid buildup in your muscles, which allows 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
If you see this on the label of any pre workout drinks, put it back down and look for another. Also known as methylhexanamine, or 1,3-dimethylamylamine, which was becoming a common ingredient in many substances, is now in the process of becoming a banned substance, or already is. The U.S., Canada, Denmark, New Zealand, and Australia have taken actions against the substance to have it withdrawn from shelves. Officials warning any consumers that have purchased these products to avoid using them, and discard them.
Niacin (Vitamin B3)
Production of energy within our bodies is the primary function of Niacin and all the other parts of the B vitamin complex.
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
A non essential amino acid which is used in our body to make nitric oxide, a chemical that dilates your blood vessels and increase the amount of nutrients being fed to your muscles during exercise.
Taurine
Helping to increase your oxygen consumption and prolonging exercise time before exhaustion is what Taurine do. It has antioxidant properties and has been found to help maintain heart function after your workout and improve workout capacity.
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
Has been shown to help reduce the amount of ammonia buildup in the bloodstream during prolonged periods of strenuous exercise. ammonia buildup can be one of the body's signals of fatigue.
Electrolytes
We need electrolytes during long periods of exercise which is crucial to keep the body running smoothly. It helps maintain our energy levels through exercises.
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.
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