Pre Workout Supplementation

Pre workout supplements are ingesting before a workout and they are designed to enhance the performance of the workout by providing more energy, more stamina and increase in overall muscle building potential. These are the benefits of pre workout supplements, but with all the products out there, each boasting they are the best. Pre workouts help you achieve the body and results you’re after by targeting different physiological pathways. And a good pre workout contains a specially-selected range of nutrients that help you attack the gym from all physical and mental perspectives. These range from vitamins and minerals to herbs and extracts. Some of nutrients give you an energy boost, some increase blood flow and heart rate. Others enhance focus, drive, boost muscle pumps and take your strength to a completely new level.

Pre workout supplements contain ingredients that cause certain effects in your cardiovascular system. The most acquired and natural ingredient in pre workout supplements is caffeine. In the majority of pre workout supplements caffeine seems to be the major ingredient. Caffeine is known to delay fatigue and increase training time to exhaustion through several mechanisms, including the antagonism of adenosine, a substance that when produced in the brain leads to feelings of fatigue. Caffeine also enhances the release of norepinephrine, which boosts fat oxidation. That spares the body’s limited stores of glycogen, which is stored carbohydrate in muscle that serves as the primary fuel source for anaerobic exercise like bodybuilding training.

Typical supplements can contain anywhere from 100 to 300 mg of caffeine, which is up to three times the amount in a cup of coffee. Other ingredients include arginine, which is known to increase blood flow to your extremities, and a stimulant called dimethylamylamine, which increases heart rate and which has been issued a warning from the FDA. Most of the pre-workout blends skimp on the beta-alanine. Of the most popular 10 pre-workout blends, 7 included beta-alanine ranging from 20 to 40 percent of the dose used in research. Meaning, there’s hardly enough in the formula to make much of a difference. BCAAs or (Branch Chain Amino Acids) is another popular ingredient in pre-workout formulas. They have been shown to positively impact body composition, support immune function and reduce markers of muscle damage.

There is a difference between pre-workout supplements formulas and various energy drinks, although many of their ingredients do overlap. The primary purpose of energy drinks is just that: to provide a rapid boost in feelings of energy and focus. They are not designed to do what the preworkout supplements do, such as providing not only energy but also an anabolic effect that spares muscle tissue during intense training and speeding the time to recovery following a workout.

A good pre workout supplements covers from all angles of workout. They stimulate your nervous system, helping your brain work at overdrive and intense pace. They have a systemic, morphological effect on your vascular and muscular system which helps improve blood flow and get the right nutrients to the right muscles. And lastly, they provide a jump start to body to put everything in place.

Branch Chain Amino Acid Uses

A supplement that’s essential for preventing muscle sore breakdowns and promoting the building of muscle is branch chain amino acid. Branched chain amino acid, namely leucine, isoleucine and valine, are considered important and vital for muscular hypertrophy and development since they are not metabolised in the stomach and are instead metabolised directly in the muscle. It also when taken post workout they’ve been shown to trigger protein synthesis and effectively work with the protein and carbohydrates to kick-start and enhance the entire recovery process. Branch chain amino acid supplementation has been shown to potentially reduce exercise-induced muscle soreness.

Branched chain amino acids (BCAAs) have been shown to promote muscle protein synthesis and reduce protein catabolism. Clinical claims using branch chain amino acid supplementation is however extremely diverse with respect to study design, pathologic states, patient enrollment criteria, and supplementation regimens. As a result, to date there is no consensus whether or not BCAA-enriched nutritional supplementation is really effective and should be used. BCAA supplementation also tends to be seen as a group of amino acids with similar properties, but in fact evidence suggests that leucine is the amino acid primarily responsible for the beneficial effects of BCAAs on protein synthesis and energy regulation.

Branch chain amino acid supplements can significantly impact on intracellular signaling networks; redo state, and protein synthesis rate, all of which can have far reaching therapeutic consequences. A better understanding of the comprehensive metabolic and signalling effects of amino acid supplementation in normal and critical states will be important to rationally design nutritional regimens containing optimal combinations of amino acids.

Researchers have also examined if amino acid supplementation can mitigate post-exercise muscle damage. Branched chain amino acid (BCAA) supplementation attenuated muscle soreness in an untrained population, but supplementation did not alter muscle function. Other research has shown that BCAAs may foster a beneficial hormonal environment as well as blunt the rise in serum creatine kinase levels. BCAAs have been used in the treatment of burn victims as well as liver diseases. Research shows that branched chain amino acids can improve exercise performance by both increasing the resistance to fatigue as well as sparing muscle glycogen, or energy stored in muscles. It appears that branched chain amino acids may have an anabolic effect on the body, which makes them particularly useful for those interested in increasing muscle size and strength. When a diet is low in branched chain amino acids, which can occur in vegetarian or low-protein diets, supplementation can be beneficial for those interested in the anabolic, muscle recovery and performance-enhancing properties of branched chain amino acids. Protein powder supplements are also rich sources of branched chain amino acids.

Other research indicates that BCAA supplementation recovers peripheral blood mononuclear cell proliferation in response to mitogens after a long distance intense exercise, as well as plasma glutamine concentration.

You will also find branch chain amino acid in quality protein sources such as eggs, chicken, fish, and lean meats if you still uncertain if you should supplement with BCAAs at your body.

Workout Supplements

Most pre workout supplements online contain caffeine. Caffeine is commonly used by athletes, especially those in endurance sports, to improve their exercise performance. It helps you focus more and feel less fatigue exactly the claims the supplement labels make. In reality, when you feel like you’re ready to take on the entire weight room, you can thank the caffeine for that, not the supplement. There are also even more specially designed buying pre workout supplements online that can help the actual building of muscle or fat loss and it covers the most realistic benefits 90 percent of pre workout supplements online has to offer in the internet.

There can be many different variations of the above ingredients and more to help you train and also to help you throughout your day. These types of pre workout supplements online will have different ingredients compared to the full on, stimulant base, help you get out of any hole type of supplement. The ingredient list in the main pre workout supplements is vast. There are also new ingredients being added in with every release in the current pre workout supplements online. Here are a few ingredients that appear across most of the best selling pre workout supplements online:

• Creatine
• Beta Alanine
• Arginine
• Caffeine
• Vitamin B
• Taurine
• L-Carnitine
• Citrulline Malate
• L-Leucine
• Agmatine
• Tyrosine
• Glycerol
• Green Tea Extract

There are many different variations for the products of pre workout supplements online. For instance, the different creatine and caffeine types are huge currently. Creatine and Caffeine to keep it simple benefits your body greatly in working out. There are list of the ingredients you may see in most of the pre workout supplements online in the market.

So why does people get so caught up on buying pre workout supplements online and love them so much? It is actually more in the mind than physiological. It gets you pumped up and tingly in the face so you can get you lazy to the gym. That is the only real benefit from it. There are some studies suggesting that they may delay fatigue, increase muscle hypertrophy, and increase power output. But on the other hand, there are some studies that show they don’t do those things. But not all of these studies are conducted on the same pre-workout supplement or done by the same researchers, but some noticed some similarities in them. Either way, their effectiveness differs on different people.

Buying pre workout supplements online are mainly just a mix of caffeine, creatine, beta-alanine, and maybe some other amino acids as well as some weird and questionable ingredients like 1,3-Dimethylamylamine (DMAA) which is now illegal. There are also some other studies suggesting that pre-workout can cause a heart attack or stroke. The FDA regulates pre workout supplements online in general, but their oversight has been lax and often limited by resources. That alone is a huge safety concern which you never know exactly what is in the bottle of any supplement you buy. And sometimes that can lead to real harm in your health.

Why People Take Pre-workout Supplement

Pre-workout supplements are pretty popular, and you can find them from pretty much any company that also sells protein powders. A pre-workout supplement typically comes in powdered form, are meant to be mixed with water, and taste like a flavored sports drink which makes sense because they’re loaded with artificial sweeteners, coloring agents, and other ingredients. Every pre-workout supplement is composed of the following ingredients. Some people have more than other, and some having larger or smaller dosages of each ingredient. 

These are the pre workout ingredients and dosages that you should be familiar with:

Caffeine is the main stimulant that gives you loads of energy. With that, its dosage varies drastically from product to product. Professionals prefer the 150-200 mg range when you train. It’s an effective and safe dosage that will not cause you to quickly build a tolerance. Some companies go absolutely insane and over-dose their pre workout which is not advisable and not safe. While some of the research shows promising lifting benefits with high doses of caffeine, the caffeine dose is typically tailored to the individual about 6 to 9 milligrams of caffeine per kilogram of bodyweight. That’s 409-612 milligrams for a 150-pound person, for example. Unfortunately, these supplements too often provide an enormous hit of caffeine, without letting you dose an appropriate amount for yourself. Plus, you get a bunch of other fluff. If you’re looking for that extra performance edge from caffeine, you’re better off getting it from other sources, like coffee or caffeine pills, where you can control the dosage yourself.

Citrulline Maleate has two effects on the body that makes it useful in pre workout supplements. The first is its ability to increase nitric oxide levels with l-citrulline. It means more blood circulation for increased performance and recovery. The second one is an increase in energy from malic acid (malate) which is a cellular energy cycle component easily burnable by the body.

Your initial response to beta-alanine is likely to be the most memorable! That’s because beta-alanine in proper dosages can cause a flushing/tingling of the skin. This is most predominant in the face. But don’t freak out, this is totally normal. And this small tingly price comes with the benefits of increased endurance and recovery.

Many pre-workout supplement include creatine in their pre workouts, as its one of the most supported muscle builders. This is fine for stimulant-free pre workouts, but not so much for caffeinated products in our experience. The problem is that creatine doesn’t absorb that easy without food. So when you take creatine before working out, there is a high chance that you are just irritating your insides which ultimately may be costing you. Creatine is stored in your muscles and used as an extra energy source when you work them. During bursts of intense activity like weightlifting, you quickly deplete a form of energy called ATP. When you supplement with creatine, you increase the available creatine in your muscles so that it can regenerate ATP stores faster and help you work out harder.

There are different forms of creatine, but creatine monohydrate is the well-studied; and the benefits of creatine don’t happen immediately. It takes time for your muscles to be “loaded” with creatine, though you can get benefits faster by taking higher amounts.

What BCAA Supplements Has Proven In Workouts

Research is as conclusive as it can be that BCAA supplements before, during and after training not only prevents muscle tissue from being broken down, but can also help to induce muscle protein synthesis so your muscles grow bigger and stronger. The big benefit you'll experience if you supplement your diet with branched-chain amino acids is that you can rest assured that you will not experience deficiencies in overall amino acid levels. Many of those who are on highly restricted diets such as those prepping for contests or those who adopt a vegetarian way of eating will run the risk of not taking in the essential amino acids, so this supplement helps make up for that. 

In addition to making your workouts more efficient, some studies have found that the BCAA supplements leucine, specifically, may help you feel full by improving sensitivity to the hunger hormone leptin. Other research indicates that leucine could help promote fat burning and balance your blood sugar levels. And that's important because imbalanced blood sugar levels can lead to weight gain.

You may find BCAA supplements in capsule or liquid form, which makes them a convenient to consume at pretty much any time of day including before, during or after your workout. However, BCAA supplements are also found in other forms. The best protein powders on the market are generally high in BCAA, which makes a supplement more bioavailable readily absorbed and metabolised by the body. If you take a protein supplement, it probably does contain BCAAs, and it might even contain all the BCAAs that your body needs. But considering how beneficial BCAA supplements are, many athletes, fitness buffs, and regular folks chasing their ideal bodies choose to add a BCAA supplements to make sure they’ve covered all of their bases.

When you’re working out at high intensity, you’re rapidly depleting your body’s stores of nutrients like glycogen and glucose. The release of BCAAs into your body triggers your body to continue synthesizing protein instead of ceasing protein synthesis due to the stress of exercise. And protein synthesis is exactly what you want when you’re trying to build and maintain lean muscle.

Professionals agree there are lots of good lower-calorie supplements, many of which are made with vegetarian-friendly whey protein or soy protein isolate.

Liquid supplements take effect faster in the form of shakes and drinks, since they don’t have to be digested like whole foods making them a good option if you want to get a BCAA boost before your workout but don’t like exercising with food in your stomach. 

If you decide to go the supplement route, both dieticians recommend opting for one with a third-party certification by a reputable group which will help ensure that your supplements aren't fake and safe for your health.

While there are established proper guidelines for protein consumption, there are not established daily values for nutrients like amino acids, and certainly not for the sub-group called BCAAs. Many strength training programs and websites give their own recommendations for daily BCAA supplements intake, but these may or may not be right for you, especially if you’re a woman. There is difference taking supplements in man and woman; research first before taking BCAA supplements.