How Can I Tell if a Pre-Workout Supplement is for Me?
When trying out a pre-workout supplement, take the time to notice how your body feels. Are you dizzy or nauseous or are you crashing once you do your workout? Those are signs that this pre-workout supplement may not be for you or it is at the wrong concentration.
The stimulants, usually caffeine, will give you the energy to push through your workout and not feel the crash after. If you feel lazy or depressed after the workout, change your pre-workout supplement right away.
Also, be aware of other stimulants you consume during the day. Two cups of coffee in the morning and a pre-workout supplement later in the day can cause problems falling asleep or too much energy, followed by a big crash. Everyone’s sensitivity to caffeine can differ and tolerances can change within a person as well.
What Do the Ingredients Do?
There are many ingredients that can go into pre-workout supplements. These are just a few of them.
Arginine – Arginine helps with vasodilation, or the widening of blood vessels. When the blood vessels are wider, it allows more blood flow to the muscles, bringing oxygen and other nutrients to the muscles, and takes away waste byproducts from the muscle use. This makes the muscles repair and grow faster. For best results, 500-1000 mg daily should be used.
Beta-Alanine – Beta-Alanine increases the time before muscles get tired, especially in longer sets. The downside is that it can create a “burning rush”, but not with everyone. Paired usually with creatine, it helps to increase lean mass and more body fat loss. A normal amount of Beta-Alanin is 1.6 grams per serving.
Caffeine – Caffeine, both in pre-workout supplements and in other beverages is responsible for an energizing effect on the body. The energy gained from caffeine can allow for longer workouts and aid in focus. It is easy to build up tolerances and there can be withdrawal when not taken regularly. Heart palpitations can also occur with too much caffeine consumption and additional consumption of caffeine should be considered when using in before a workout. Normal use is between 100 and 200 mg, depending on one’s sensitivity.
Creatine – Creatine helps build muscle and improve anaerobic stamina when taken as a pre-workout supplement, but with women, it can have a dehydrating effect or water retention. When dehydrated, especially during long cardio workouts, it can lead to muscle cramping. A good starting quantity would be 3 grams a day and evaluate how you feel a few weeks later.
Tyrosine – Tyrosine aids with combating fatigue and performance during stressful workouts. It can help you stay focused on long, challenging workouts. Look for supplements with 500-1000 mg per day.
What Form of Pre-Workout Supplements is for Me?
Pre-workout supplements normally come in powder form and mixed with water or other liquids (like a shake or smoothie). It is a cost effective way to get the supplements and it comes in a wide variety of flavors. The downside is it can clump when added to liquid. Lower quality powders may not dissolve completely, leaving a sludge of the powder at the bottom of your glass.
Pre-bottled drinks are available for pre-workouts. They are a bit more expensive, but they are convenient, especially when you do not have access to a place to mix it up, like at work. They are easily portable, but the flavors can be limiting and there is no customization.
With some research, planning, and knowledge, pre-workout supplements can help you get more out of your workouts. Getting more out of workouts will lead to better results and reaching your fitness goals faster.
With that in mind, when taking pre-workout supplements, you should be aware of how your body feels and reacts to the supplements, even after taking them for a while. Keep in mind that the body is always adapting and what works one month may not work as well the following month.
