When someone plans to start with training, what we can often hear is the question of whether it is necessary to take some supplements. And there is a simple answer – in the beginning, certainly the most important is motivation, and later, as the training increases, the use of supplements is definitely recommended. But before taking any pre-workout supplement, let’s look at what it is and how it works.
First of all, a good diet and timing of food intake is the most important thing when it comes to increasing the level of energy in our body. Supplements can be a great pre-workout booster, but they can also disguise fatigue, which is not desirable and which is something to avoid.
Supplement, as a dietary supplement, should by no means be a substitute for a healthy food intake. A balanced diet rich in protein, complex carbohydrates, and healthy fats is the best way to achieve results, but with supplements, all that will be much faster and of better quality.
Anything that we consume before the workout, which increases our performance, is a pre-workout supplement. It comes in many forms, but most usually, it is a sort of powder drink, but you may also stumble across capsules, drinks, chews, etc.
All those things we do before a workout are also crucial in order to get the best possible results and boost energy levels. We can do that by getting enough sleep, having a good intake combination of creatine, antioxidants, B vitamins, and artificial sweeteners.
Many of us also noticed that when we have too much caffeine or drinks with a lot of amino acids, it boosts our energy, and we feel much better. That is because these supplements activate the “fight or flight” response, dilate our blood vessels, and increase the blood flow to our muscles. And why is all this so important? Well, when there is a good blood flow to our muscles, it increases our overall energy and endurance while we train. Here are some reasons why you need pre-workout supplements.
What are the benefits?
There are two types of people who workout. People who do it on a professional (or almost professional) level, and those who work out to get or stay in shape, and there are different things to consider for both of these groups.
It is all about consistency and intensity, as for those who have high-intensity training, like lifting sessions, cycling or climbing, the body uses much more carbs and glucose. And in order to match that level of losing these valuable sugar molecules, we need supplements to increase energy and boost both our performance and endurance.
Caffeine is one of the most popular supplements, which is also available at a lower price than others. Many studies showed that our intake of caffeine could significantly improve sports performance. Many athletes take caffeine before training and have excellent results. However, while some respond well to caffeine, others do not seem to feel the caffeine. This happens because caffeine tolerance develops over time, so breaks are recommended. But, like many things in life, too much caffeine intake can be harmful.
Beetroot juice is another way to boost your energy. Research has shown that enough intake of this supplement can increase the level of nitric oxide (responsible for relaxing our blood vessels and improving blood flow) in our body.
Quick energy, we all heard about it, but many still wonder what it actually is. First of all, that is true, and three amino acids stored in our muscles are responsible for that quick energy. A derivate of those three acids is Creatine monohydrate, stored in skeletal muscle. It has a huge role in our overall strength as well as in energy production. There are many benefits of taking it, and it is proven to be pretty helpful for improving cognition, and the risk of depression decreases. Another benefit is that the risk of any type of heart disease gets much smaller.
So, Should You Take a Pre-Workout Supplement?
If you’re a recreational exerciser, you probably don’t need a pre-workout supplement, as your body is not under that much stress, and it can actually be helpful not to take it. For those who are yet to start, know that that familiar muscle pain and sore muscle only means that you are getting stronger. Adequate hydration, sleep, and diet are essential for any exercise routine to optimize your energy levels and help repair and build your muscles. Beet juice, whole-food protein sources, and natural caffeine sources can likely provide the benefits you’re looking to achieve when taking a pre-workout supplement — without the risk. But if you are looking to increase your workout intensity, then these supplements can help a lot. It will not only improve your endurance but also, as studies have shown, it could be extremely beneficial to your overall health.
Pre-workout supplements have been closely studied on the various metrics of a workout. They have shown exceptional results in every field, like strength, endurance, and perception. They also reduce fatigue, and a hard workout is a thing of the past when using them.
However, what studies have also shown is that there are also many side effects. That is important because it could worsen health problems and have a big impact on your health. Increased heart rate, nausea, and high blood pressure are just some of the side effects you should know about before you start taking them. Another thing about them which we all know about is about their price, as some of them can be pretty expensive.
Because of all this, many experts and doctors recommend a healthy diet instead, as it will be the most beneficial in increasing our energy. Whole meals with a little bit of protein are all that our body needs, as they have enough nutrients. Furthermore, a proper diet can be a great substitute for pre-workout supplements, as we will get everything our body needs, just like supplements, just without any of many harmful side-effects.