PRE-WORKOUT
An increased number of products are specifically being marketed for ingestion before exercise. These pre workout drinks mixes contain a combination of various ingredients that claim to boost energy and focus augment fuel and nutrient delivery, and promote muscle pumps. These ingredients are:
- Caffeine. Caffeine is a stimulant and helps to increase the alertness. It also helps to boosts energy levels, sharpens focus and fastens reaction time. Caffeine takes around 40-45 minutes to absorb and thus, its intake should be timed accordingly.
- Creatine Monohydrate. As discussed earlier, creatine plays a major role in energy production and muscular strength. It is often sold in pre workout formulas but can also be sold as a stand-alone supplement. Increasing creatine stores in our body helps improve recovery time, muscle mass, strength, and exercise performance. Creatine takes 60 minutes to absorb in the body and is best taken with carbohydrates for enhanced results. Creatine does not work well with caffeine and should not be taken with caffeinated supplements and drinks
- Nitric Oxide Precursors: They include Beet juice, or amino acids such as L-arginine, 1- citrulline, and ornithine. These ingredients help to stimulate "fight or flight" response, dilate your blood vessels (vasodilaltors), and increase blood flow to your muscles. Supplements containing ingredients such as L-arginine should be consumed 45 minutes prior your workout. They are best consumed with carbohydrates
- BCAA (Branched Chain Amino Acids): Many pre-workout supplements contain l-leucine, 1- isoleucine and I-valine. The ratio of leucine, isoleucine and valine is 2:1:1, leucine being the star in this situation. As discussed earlier, BCAAs may help decrease delayed onset muscle soreness (DOMS), delays fatigue, promotes protein synthesis, prevents protein breakdown and improves endurance.
For long-lasting endurance exercise, supplements containing caffeine, nitrate and BCAAs should be taken. For shorter, intense activities, such as those that give you the "muscle burn" sensation, supplements containing beta-alanine, sodium bicarbonate, caffeine and citrulline may help. During strength and power exercise, such as weight training, creatine, caffeine and citrulline are best suited. Some types of exercise and certain sports may require a combination of the categories above.
The effect of most pre-workout supplements last up to 2-5 hours. The number may vary depending on your metabolism and sensitivity to stimulants.
If the pre workout supplement is taken near bedtime, it may hinder with your ability to sleep.
Side Effects
- Excessive intake can lead to increased blood pressure, impaired sleep and anxiety.
- Artificial sweeteners and sugar alcohol present in pre workout supplements may cause uncomfortable symptoms, such as gas, bloating, and diarrhoca.
- Allergic reactions (hives, rashes, etc.)
![BCAA [ BRANCHED CHAIN AMINO ACIDS ]](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhot4EQA_jjYd2s-xB3hNzMWNJoxviEPakZKYaS9t9t3EpNxzepdduTsPZZVI5c9h7F14MJEY0LCr0xofYspCIsHKc1cllT2fkdHhuHRA5hs1Qe1985ByfzWLp4HK7zkfIztjIsxDDk2ONahE4orDf7SoeIj32RtT_UE1QUKZHGD1POgcvQvMKPLhx9QYYD/w72-h72-p-k-no-nu/prd_1177865-MuscleBlaze-BCAA-Pro-Essential-Amino-Acids-0.92-lb-Mango-Explosion_o.jpg)
0 Comments