Having a simple breakfast before you start off with your day can help you a lot to perform well throughout the day. This simple fact can also be used in terms of your workout program, but in the form of a thing called a pre workout.
This so-called pre workout is available in many forms such as supplements which are available at most gyms, but do we actually need to take pre workout supplements and the better question: “Do they really work?”
Putting Pre Workout Supplements to The Test
Before we get into this, we’d like to mention that yes, we have tried pre workout supplements before as the hype surrounding these is so massive. You wouldn’t believe how many of our clients as well as personal friends have recommended us to use a certain product that they claim “really does the job”.
After getting a number of differently branded ones we concluded that most of these supplement companies all have a healthy combination of ingredients which include B vitamins, carbs, and antioxidants and carbohydrates, caffeine, beetroot juice, and creatine monohydrate (a popular muscle-building supplement). Each of these ingredients are all common pre-workout supplement ingredients that have been shown to improve exercise performance.
How Much Difference Can You Expect from Taking Pre Workout Supplements For Women and Men?
In general, the differences between taking the supplements and without are very minimal.
For example, one 2017 International Journal of Exercise Science study on 21 exercisers found that, compared to placebo, pre-workouts increase strength by a mere 4 to 8 percent, with the greatest benefits in those pre-workout supplements that contain caffeine.
Another 2016 study on 31 exercisers from Oklahoma State University researchers found that when it comes to push-ups, commercially available pre-workout energy drinks provide no benefit compared to placebos.
What Ingredients Make a Good Pre Workout?
Now that we’ve ruled out that expensive pre workout supplements are mostly placebo, we can start focusing on the things that will actually get you pumped up for your exercise routines. We’ve put together a short list of 3 top ingredients for a pre workout concoction that you should be taking as the effects of these ingredients have PROVEN to work.
Optimal dose: 200-500 mg, or 1.8-2.7 mg per kg of body weight
Benefits: Caffeine lowers the perception of effort and decreases the rate of fatigue.
2. Branched-Chain Amino Acids (BCAAs)
purpose: Create an anabolic environment
Optimal dose: 5 g in pre-workout, 20 g total throughout the day
Benefits: BCAAs are vital when it comes to regulating protein metabolism, increasing protein synthesis, and suppressing protein breakdown.
Primary purpose: Increased muscular endurance
Optimal dose: 1.5-5 g
Benefits: Beta-Alanine enables you to keep your intensity up for longer periods of time.
What Can Replace Pre Workout?
A good pre workout all comes down to eating well in advance (I’d say 1-2 hours) with healthy ingredients and a little bit of coffee to get you all pumped up to start sweating. Make sure you don’t overdo it and try to stick with the recommended amount which you can easily calculate using the Healthy Body Calculator.
Check Out Our Website
Having your wardrobe sorted out with workout gear is likewise necessary to get your body into great shape and will help you perform optimally, and since we here at Baleaf are focusing on just that, we welcome you to come and check out our website for the latest in activewear trends.