Fueling your body before working out can help you get peak performance during your workout.
Pre-workout Ingredients One Should Take
A hard workout puts demands on your muscles, joints, and ligaments. A healthy pre-workout drink can enhance your exercise routine.
What is a Pre-Workout?
The term pre-workout usually means a drink or supplement taken before working out. The purpose of a pre-workout supplement is to help you get through the workout without becoming overly fatigued, sore muscles and to give you fuel to push for extra reps.
Natural pre-workout supplements are designed to supply the energy needed for a great workout and mental focus while you work out.
Who Benefits From Pre-Workout Supplements?
A pre-workout can benefit anyone who is serious about muscle building and endurance. Whether it’s weight lifting, cardio, cycling, HIIT, Pilates, or other types of exercise that puts stress on your muscles and body, a pre-workout supplement can help.
Essential Pre-Workout Ingredients
People can put various ingredients in their pre-workout drinks such as creatine, coffee, maca, and BCAA. But they should include other essential ingredients such as:
Caffeine with L-Theanine
Caffeine will give you a physical boost and a mental boost. L-theanine is excellent for its calming effect and promoting mental focus. It works well with caffeine as it helps with mental focus, boosts nitric oxide production, and reduces the jitters caffeine can cause.
Alpha-GPC is a combination of choline and glycerophosphate, which is important for brain health and brain functioning. Alpha-GPC can increase human growth hormone, alleviate cognitive decline associated with aging, and increase power output, which is why it is included in natural pre workout supplements.
According to Legion Athletics, “Choline is a nutrient that’s vital for brain health and function, and glycerophosphate is a substance that helps transport choline to the brain.
When ingested, alpha-GPC increases the activity of a chemical in the brain known as acetylcholine, which is used by nerves to communicate with each other and provides the brain with glycerophosphate, which can improve its health and function.”
Citrulline is also an amino acid and a precursor to L-arginine. L-arginine increases nitric oxide production and improves blood flow.
Improving blood flow increases blood and oxygen to the muscles and brain for a better workout. Citrulline is also known to relieve muscle soreness from an intense workout and improve aerobic performance.
Carnosine and Beta-alanine
Carnosine regulates the acidity levels of our muscles. As we work out, lactic acid builds up in the muscles. As more acid builds up, the more fatigued the muscles become, until it becomes too hard to work out.
Carnosine and Beta-alanine reduce lactic acid, allowing us to work out longer and harder, improving anaerobic exercise capacity.
Betaine is made from the amino acid glycine and the breakdown of choline. The main source of betaine in our diet is quinoa, spinach, wheat germ and beets. Betaine is a methyl donor with functions in the body such as fat metabolism, DNA production and cellular energy production.
Another function of betaine is to protect the cells from damage that can occur during exercise. Research has shown that supplementing with betaine can increase strength and boost muscle endurance.