Pre-workout is something you might hear around when or even before hitting the gym. So, what is pre-workout? Are you confident enough to say you know it inside out?
What Is Pre-workout?
Pre-workout is a type of supplement that can be easily dissolved with water. It helps enhance energy levels and optimize your physical performance during a workout. This pre-training booster usually contains a combination of different active ingredients to support necessary substances before a workout.
Some people might be confused between pre-workout and doping supplements. Actually, these two concepts are completely different. Doping is a banned substance and completely not good in sports. It generally works to speed up your blood circulation, increase blood flow to the heart, thereby increasing physical strength and concentration for professional athletes.
To be specific, pre-workout supplements promote your athletic performance. During muscle weight training or cardio exercises, pre-workouts increase strength and slow down the body's fatigue. Although each pre-workout brand includes different ingredients, all pre-workout supplements in Singapore share the same purpose of maximizing your training.
Hence, you do need pre-workout products, especially when you are new to the gym or feel like not getting too much improvement after a period of time. A pre-workout supplement has several benefits, which makes it a great choice in advance of any training.
Support muscle building. Pre-workout foods contain BCAAs. They are the main ingredient for building muscle, especially leucine. Leucine improves the rate of muscle protein synthesis to increase more muscle mass.
Lose fat. Caffeinated pre-workouts burn a high rate of fat during exercise. Caffeine also promotes strength and alertness while exercising.
Provide muscles with more blood. With pre-workout formulas, your body can produce more nitric oxide. Nitric oxide is a substance produced by many enzymes. It plays a key role in transporting oxygen in the blood all over the body.
Generate energy and concentration. Creatine and caffeine added pre-sessions can make your workout last longer and be more effective.
Pre Workout Ingredients
Every pre-workout nutrition can upgrade certain aspects of your exercise process. As mentioned above in the benefits section, you may want to take a deeper look at the following 5 ingredients in pre-workout supplements:
Creatine is a molecule found in muscle cells. Research showed that creatine can increase strength, muscle mass and a better workout performance. It also reported that participants who took creatine when getting ready for their performance experienced growth in strength, about 5 - 10% compared to the average. This is likely because creatine is a vital element of the energy production system inside your cells.
The more energy supplied by muscle cells during exercise, the more active you will get. If you want to increase muscle strength, creatine supplementation is the first one you should consider.
In case you’ve never taken creatine before, have about 20-25g divided into 4-5 equal doses over 5-7 days in the beginning. Then, you can use 3 - 5g of creatine per day, in advance of your exercises.
Caffeine is a natural ingredient found mostly in coffee and tea. It stimulates certain parts of the brain to reduce fatigue and keep you awake. Such a common element in pre-workout boosters! But everything happens for a reason. Studies revealed that caffeine is really useful in long-term resistance exercises such as running, cycling, and soccer.
Thus, dietary supplements including caffeine are essential as well. The recommended dose of caffeine to improve exercise performance is about 3-6 mg per kg of body weight. For example, a person weighing 68kg would need about 200 - 400mg. However, being overdosed can make you suffer from sweating, tremor, dizziness, and high blood pressure. Everyone reacts differently to caffeine, so it's best to start with a low dose to check your body's response
Beta-alanine is an amino acid that fights against muscle fatigue. During intense exercise, acids begin to accumulate in your body. Slowly, the situation creates a feeling of muscle fatigue. Beta-alanine helps you fight off this acid. As a result, taking beta-alanine previous to a performance will increase amino acid levels in the body and improve your training. This sports nutrition supports the dilation of blood vessels and delivers more oxygen to the muscles. More specifically, some evidence suggests that this kind of pre-workout supplement may be effective for long-term endurance exercise.
The recommended dose of beta-alanine to improve your workout is 4-6g per day. The only known side effect when you take high doses is a tingling or stinging sensation on the skin.
You can see BCAA in almost all pre-workout supplements. The branched-chain amino acids (BCAA) are composed of three important molecules: leucine, isoleucine and valine. BCAAs can provide a number of benefits such as better performance, pushing up mental health and preventing physical fatigue ...
These amino acids are found in high levels in several protein-containing foods. The usual BCAA dose is 5 - 20g. Depending on what you choose, the ratios of leucine, isoleucine and valine vary, but the most common ratio is 2: 1: 1.
Citrulline is an amino acid produced naturally in your body that enhances your training. One of citrulline's effects is to increase blood flow to body tissues. Consequently, citrulline provides muscles with oxygen and nutrients needed for effective exercise. Taking citrulline also significantly reduces muscle soreness gradually after exercise.
There are 2 main forms of citrulline supplements. That means the recommended dose depends on the form you take. For resistance training, try to use L-citrulline and citrulline malate for weight training. The recommended dose is 6g of L-citrulline or 8g of citrulline malate per day.
With this article, now you know which kind of supplement is suitable to take prior to any workout? To get to know more about specific products, you can buy some pre-workout products in Singapore from famous brands such as Muscle-Tech, Muscle-Pharm, and Cellucor
The Vapor X5 Ripped is one of the most suggested pre-workout products. As suggested by nutritionists, it provides unrivaled energy, instant muscle pump and significantly increased strength.
Vapor X5 Ripped has powerful ingredients including betaine and creatine, not to mention C-canephora robusta. C-canephora is an element that helps gym-goers lose weight. With this ingredient combination, Vapor X5 delivers an experience you've never tried before. Moreover, the product must undergo rigorous quality checks by a third-party lab to ensure each box meets the highest standards.
You should 100% try MusclePharm Assault due to its ingredients contained. First, the product features one of the most studied proven supplements for strength gains in Creatine Monohydrate. That's why it is designed specifically for modern-day gym-goers.
MusclePharm supplies powerful energy, creating a new standard for pre-workout. Carnosyn Beta-Alanine acts as a substance buffering lactic acid to reduce performance fatigue and prolong your intense exercise. Besides, BCAAs in this pre-workout supplement help to restore muscle after exercise. They tend to create new muscle cells, increase muscle mass in the body.
Last but not least, if athletes need a complete, no-banned stimulant formula, MusclePharm Assault is totally suitable. Because MusclePharm says no to 1,3- Dimethylamine in any boosters. In fact, this one is the only energy product on the market to achieve certifications from both NSF International (The Public Health and Safety Organization) and Informed Choice.
C4 Ripped from Cellucor is now probably one of the best-selling pre-workout supplements. C4 Ripped has been born as an effective solution for bodybuilders. C4 Ripped helps in cutting fat, continuously provides clean energy, and increases the ability to focus. Furthermore, Cellucor C4 Ripped retains and develops body lines with a special formula.
Having been improved and upgraded, C4 Ripped still remains its main feature. With raw material sources, the product supplies energy to push your body's ability beyond unexpected limits. There is L-Carnitine, an amino acid popular for its ability to convert fatty acids into energy. Then, the energy nourishes the body instead of being wasted away.
What about some fruit extracts in this booster? Green coffee bean extract stimulates fat metabolism. Capsimax Cayenne fruit extract supports lipolysis, and the ability to convert fats into energy. Coleus forskohlii root extract accelerates the breaking of excess fat tissue.
Despite being a new product, The Curse is extremely well-known for its power-boosting ingredients that reach excellent standards. Each serving provides several ingredients to enhance your workout performance.
With 3g of Beta blend including Alanine, Creatine Monohydrate, and Citric Acid, JNX Sports The Curse can strongly support your endurance and workout effectiveness. The product is regarded to improve your mind, increase concentration, alertness and nerve-muscle connection every time you take 155g of caffeine. Furthermore, your blood pump can gradually be enhanced and nutrients can be transported easily into muscles for better muscle pump in an intake of 900mg blend of Citrulline, L-Arginine AKG.