We all know that eating a piece of toast or banana before a workout is sufficient to gain energy before a workout. However, now we go to the gym and see that everyone uses a wide array of pre-workout supplements. You can find supplements on every corner nowadays, you have to Google it or go to the nearest sports shop, and you will find everything you need.
If you want to find the way to increase the energy in the gym, the best way to do it is to choose pre-workout supplements, and you can enjoy all the way. However, we live in the world where there is supplementation for almost everything, which is why it became so challenging to choose what to use before training.
That is why we decided to present you three most important ingredients that will provide you perfect groundwork for active training:
- Caffeine – Gives You Energy
Caffeine is the supplement that most of us use on a daily basis. It doesn’t matter if you are working out or not; caffeine will give you the energy to bear with the world around you. However, when you use it before the training, you will get performance booster (ergogenic aid) in both short bouts of maximal and endurance exercise.
Numerous studies have shown that caffeine can increase workload and decrease fatigue and perception of effort, even when you are sleep deprived. Have in mind that more you work, the better effect will be afterward.
However, it is essential to note that dose can vary from individual to individual. In case that you are using caffeine on a daily basis, you will need greater dose than someone who uses it only before a workout. You will figure out what is the best for you.
You should also have in mind that the effects of caffeine might take a while to wear off, which means that too much of it will keep you up at night. Sleeping is essential for growing muscles, and that is the fact.
In overall, caffeine is a great source that will provide you raw energy through your workout. This is especially great if you want to reduce the weight and fat.
More information on how coffee affects weight loss you can find here.
- BCAA – Branched-Chain Amino Acids – Decreases Catabolism
The combination of essential amino acids such as leucine, valine, and isoleucine is the main ingredient in regulating protein metabolism and synthesis. It will also reduce the possibility of protein breakdown during the high-intensity exercise.
However, it is essential to get the right ratio of leucine to isoleucine to valine. The best ratio is 2:1:1. These amino acids are a great way to stimulate muscle protein synthesis, which is why people use it.
At the same time, you will gain the protection against catabolic environment when exercising. You will also be able to reduce the muscle soreness after the training.
- Beta-Alanine – It Increases Muscular Endurance
Beta-Alanine is an important ingredient that will help you improve the training volume because it will increase hydrogen ions and give you the possibility to work out for longer periods. An excellent solution will help you squeeze the most out of your training.
However, have in mind that if you take a larger dose of it, you will experience a tingling sensation. This is known as paresthesia, and it is a completely normal side effect, but if you don’t want to experience it, you should split it into smaller portions.
For more information on Beta-Alanine check here: https://en.wikipedia.org/wiki/%CE%92-Alanine
For maximum performance before the exercise, you should use the ingredients in the order that we have presented you above. However, you don’t have to use all of them because everything depends on your preferences and training goals.
Every single one of them has different benefits that will help you cope with the intensive exercise. So, if you go to the nearest sports shop to purchase your next pre-workout supplementation, have in mind this information from above because they will help you achieve quality purchase.