The fitness market is glutted with pre-workout supplements. There are so many that it can be confusing. Should you try creatine? Caffeine?
Your body has different needs depending on the type of exercise you engage in. A long-distance runner takes supplements to increase her endurance while a powerlifter wants to maximize her strength. The supplement cocktail that boosts your performance isn’t necessarily the right mixture for someone else.
So which pre-workout supplement is the best choice for you? It depends on your workout routine.
Here are five options you should consider.
A jolt of energy might be exactly what you need to power through your workout. Caffeine is a natural substance that stimulates your brain. For peak fitness performance, experts recommend that you consume about 1.4-2.7 mg per pound.
Creatine is extremely popular among exercise enthusiasts. Increasing the creatine level in your bloodstream can increase your power output during workouts. If you’re trying to increase your muscle mass, creatine can help.
Creatine is a molecule that helps your muscles build up energy.
According to sports scientists, exercisers who took creatine supplements experienced greater strength gains than those who didn’t.
Citrulline is an amino acid that helps increase your blood flow. You can affect your body’s levels by eating specific foods or taking supplements. Citrulline is thought to increase endurance by providing additional oxygen to your muscles.
4. Sodium Bicarbonate (Baking soda)
There’s a good chance you already have some baking soda lying around the house. It’s useful for athletes because it can help reduce acid buildup in your muscles. This can lead to a harder, stronger workout.
Anyone who’s planning to complete an intense exercise routine could benefit from taking sodium bicarbonate supplements. The recommended dose is around 136 mg per pound of body weight.
Your body naturally produces trace amounts of nitrate. It’s also found in some vegetables, like beetroot. You can increase your body’s nitrate level by drinking beetroot juice. Scientists believe that it’s beneficial for athletes because it can be converted into another molecule called nitric oxide. Nitric oxide increases blood flow.
Should You Take Pre-Workout Supplements?
You eat right, your stress level is under control, and you get a comfortable eight hours of sleep every night. Do you still need to take a pre-workout supplement? There is a body of research that shows that the right supplement can improve your performance when you exercise.
The individual ingredients listed above have been extensively studied and are very safe to consume. However, some of the supplements sold on the market are mixed with unusual substances. Pay close attention to the ingredient list before adding something new to your routine.
Caffeine can improve your endurance. Sodium bicarbonate can reduce muscle burn. A myriad of supplements exist that have been demonstrated to be helpful for athletes. You can make your own concoction by buying the ingredients yourself or you can buy a pre-made supplement from the store.