A lot of gym-goers look for all kinds of ways to improve their performance and use the time spent working out to its fullest. There’s a lot of different supplementation to choose from, but taking the right kind at the right time will help you see your goals fulfilled. As the name implies, pre-workouts are supplements that you take prior to working out.
They help stabilize your blood sugar during exercise, which keeps glycogen from depleting and reduces muscle protein breakdown while working out. Besides maximizing your performance, they also help you recover faster. If you’ve wondered which pre-workout to take for different results, you’ve come to the right place!
Green tea extract
If your goal is to lose weight, green tea extract might help you achieve that faster. It’s packed with a natural antioxidant called catechin, which boosts the body’s ability to burn fat. It also boosts the activity of a protein that is in charge of transporting glucose into muscle cells, so it helps the process and reduces insulin resistance, making it a good drink for people who have type 2 diabetes.
You need to drink 3-4 cups of green tea to reap these benefits and not many people are willing to go that far. That’s why taking green tea extract in the form of capsules will help you take it in the right way, with a moderate amount of caffeine.
Caffeine is probably the world’s most popular pre-workout supplement, so it’s no wonder there are all kinds of caffeinated pills and drinks available everywhere. It improves performance and decreases mental fatigue and muscle pain. When taking caffeine, you should pay attention to how often you drink water, as it’s believed that it causes dehydration.
It causes addiction and can affect your sleep quality, so make sure to control the dosage you consume. It comes in all sorts of forms, such as coffee, tea, soft drinks, caffeine capsules, energy drinks, energy shots and so on, so you can choose the one that suits you the most.
Beta-alanine is an amino acid that is produced in our bodies and can also be found in meat and fish. It improves strength, endurance and overall athletic performance. It can help attenuate lean muscle mass gains, so intaking beta-alanine will help people lose weight and gain lean muscle mass. It doesn’t affect your power output right away, but long-term use will help your muscles take more workload, which will then increase strength, endurance and power output.
Structurally similar to caffeine, teacrine can be stimulatory when used in higher doses, but can also be used as a sedative when used in lower doses. Unlike caffeine, your body won’t build a tolerance to a teacrine supplement even if you consume it long-term. It was proven in research that the combination of teacrine and caffeine in sports performance is warranted.
This supplement enhances athletic performance and improves work capacity by mitigating the effects of fatigue. It also elevates mood and provides some cognitive benefits during complex decision making.
Your body needs protein to grow new muscles when exercising, and proteins are made of branched-chain amino acids. Especially important among them is leucine, as it prevents muscle catabolism and inhibits the breakdown of muscle tissue. BCAA’s slow down the rate at which you get tired during exercises and they improve mental focus during that time.
In combination with glutamine, they reduce excess fat and normalize visceral fat, which helps people who want to lose weight. They can also help decrease muscle soreness after an exhausting workout. There are foods rich in BCAA’s, but you can also opt for powder or tablets for better results.
BCAA’s are believed to be muscle protectors as they support energy production and endurance while reducing fatigue and preventing muscle breakdown. On the other hand, EAA’s are muscle builders and probably more effective, as they provide all the essential amino acids, not just leucine, isoleucine and valine.
Even though EEA’s can be taken at any time, pre-workout, during or post-workout, it’s advised to take them pre-workout for the optimal results. EEA’s also affect sleep quality and improve mood since they’re rich in tryptophan.
A wide variety of pre-workouts allows you to choose the one that will suit your goals the best, be it weight loss, enhanced performance or muscle building. You can digest them through a healthy diet, but people opt for supplements as they allow you to take in higher concentrations that are enhanced with some other nutrients. Even if you’re not a serious gym-goer, implementing pre-workouts in your regime will certainly give you results you’ll be amazed by.