What is Pre-workout and what does it do ?
A pre workout is a supplement that can increase energy levels, improves exercises performance and stimulate muscle growth. Athletes , Runners , body builders and weight lifters uses pre workout before exercises like weight lifting and HIIT (High intensity interval training).
This supplements sold as powder , capsules or gummies , consist of ingredients like caffeine, amino acid and creatine that together, synergize to purportedly increase exercise output by maintaining energy levels and warding off fatigue.
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Ingredients of Pre workout
There are several ingredients found in many types of pre workout. some of it’s ingredients are following :
L-arginine : Arginine is responsible for regulating the levels of nitric oxide in your body, which causes the blood vessels to relax and improve blood flow.
Creatine : Creatine is an organic compound naturally created in the kidneys and liver that is converted into adenosine triphosphate (ATP) during intense exercise. Your body uses ATP as an energy source during high-intensity workouts. Increasing creatine intake can increase the intensity and duration of your workouts, and may improve overall strength and muscle-building potential.
Caffeine : This stimulant increases alertness and focus within 5 to 30 minutes of consumption and can last for up to 12 hours. keep in your mind, the more caffeine your body adjusted to , the lesser the effects tends to be.
BCAA : Branched chain amino acid includes essential amino acid leucine, valine and isoleucine. BCAA does not occur naturally in body, so athletes consumes these amino acids with food and supplements consumptions. this helps in building blocks of protein and aid in muscle synthesis, meaning helping to increase the muscle mass and providing energy to muscle during exercises.
β- alanine : This is non essential amino acid that has ability to reduce muscle fatigue in some individual and therefore increase your exercise performance
Taurine : It is a sulfur containing amino acid that can reduce muscle fatigue and anti – inflammatory markers. It also has ergogenic effects, among other bodily benefits.
Green tea Extracts : With the potential of protect against muscles damage, green tea extracts can enhance your body’s antioxidant status and reduce oxidative stress.
Nitrate : Nitrate salts convert into nitric oxide when ingested, which can improve blood circulation and allow oxygen-rich blood to enter the heart. This helps your body to use oxygen more efficiently during endurance workouts. Nitrates are often labeled or sold as a beetroot extract.
Tips to take Pre workout
As with any supplement, you need to talk to your doctor before you take pre workout – especially if you have any health conditions and you take any type of medicines. They’ll let you know if these supplements are safe for you to try. If they agree to you to use , there are some tips to use this supplements .
Take this supplement 20 minutes before the workout. this gives the supplements time to kick in.
Some side effects of Pre workout :
This supplement should not be taken too much , because too much consumption of such supplement can cause following side effects :
- Digestive symptoms.
- Irregular heartbeat.
- Rise in blood pressure.
- Change in blood sugar.
- Nausea.
- Abdominal cramps.
- Heartburn.
- Fatigue.
- Insomnia.
- Headaches.
- Dizziness.
If you have any symptoms that worried you, stop your workout and call your doctor right away. Remember to talk to them before you try to take pre workout, especially when you underlying health conditions.
Conclusion
As we studies above, Pre workout is a supplement which is used by various body builder and athletes to maximize their strength and performance during exercise and training. It provide energy to the person when it take before the workout and have several benefits provided by the ingredients including in pre workout . but excessive dosage of this supplement can cause various side effects . So always take this type of supplements after doctor’s consultation and in proper dosage .
