Everyday gym goers to body builders to high performance athletes, chances are they’ve all dabbled in the use of pre workout and performance boosting supplements (or at least considered it). I’m not necessarily pro or anti pre workout, I do think that they have their place just like any supplement. I have used them periodically throughout different phases of my training and found them to be beneficial. All that being said, I do think it can be dangerous both physically and mentally to become reliant on these products and their use. You need to find the balance between a suitable amount and what is down right silly. Do your research and seek quality advice before you decide to spend your hard earned moolah on any given supplement. Let’s take a look at some of the most commonly used pre workout ingredients, what risks can be involved in there consumption and if they are really the best way to optimise your workout.
Common Ingredients and Their Benefits
Pre workout blends use an array of different ingredients. This will alter according to what each individual product claims it can do for you ie. increase muscle pump and focus or boost metabolism and increase your fat burning potential. Caffeine is found in just about every single pre workout on the market. Caffeine is known to increase metabolic rate, reduce fatigue, increase endurance and enhance brain function which allows you to narrow your focus. All this results from the stimulation of the central nervous system. Creatine on the other hand enables quick bursts of energy due to the facilitation of adenosine triphosphate recycling. Other products such as L-Arginine can help to relax blood vessels allowing for improved blood flow and oxygen exchange, Beta alanine promotes nerve signal function due to its ability to delay the onset of neuromuscular fatigue and L-Carnitine plays a role in the metabolism of fatty acids. All of these are widely used throughout different pre workout products. Different ingredients will have varying effects depending on the person so this means some products may work really well and others you may not. Take the time to figure out which ingredients best suit you so that you can make an appropriate purchase.
The Down Side
When it comes down to it, using anything incorrectly or in an ill-suited manner will have an adverse effect and can even be dangerous. So what should you be looking out for? The biggest thing to pay attention to is if a product states it contains more then your recommended daily intake of any ingredient in one serve. Excess consumption of some pre workout ingredients can be toxic so it is important to remember we all have a different tolerance levels for each ingredient. Excess consumption of caffeine can cause jitters, nausea and place unwanted stress on the heart. Products like creatine can cause water retention and digestive issues. Beta alanine and Niacin can cause a tingling sensation over the skin, whilst it isn’t dangerous this can be an uncomfortable sensation for some. Some products like Citrulline can also cause headaches. It should be said that some other ingredients can have a diuretic affect which can lead to dehydration. Again, this is generally only if consumed in excess. That’s not to say these factors should be disregarded, it simply means; know the product, read the label, be aware of your current and previous medical history and use the product in line with what has been recommended. If in doubt use a lesser serving size to gauge your tolerance. It might help to add that supplements can also be expensive so you should weigh up wether the benefits are worth the money you pay for them.
I’m sorry to break this to you but there are no magical products. No supplement whether it’s a pre, post or intra workout is going to give you the results you are looking for if you’re not training hard and keeping good discipline with your nutrition. Fuelling up pre workout doesn’t have to be complicated or even expensive for that matter. Fuelling up can be as simple consuming the appropriate foods and macronutrients prior to your session. Your pre workout meal should consist mostly of easily digestible carbohydrates and a small portion of protein. This is best consumed 30-60 minutes before training. If you need an added energy kick a black coffee roughly 30 minutes prior to your workout should do the trick. If using a pre workout blend educate yourself on the product and use it fittingly.
xx Tara
Do you use pre workout? Let me know in the comments section below. Join our PAC and book in a time to see the gym and chat about your health and fitness goals.
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