Have you finally started working out? If so, you should unquestionably consider taking some workout supplements, depending on your training goals.
Some supplements are designed to increase energy levels, while others boost endurance or speed up muscle recovery. The most prominent formulas include creatine, caffeine, beta-alanine, branched-chain amino acids, glutamine, etc.
There are various review sites, such as thepreworkoutreview.com, offering reviews on pre-workout supplements.
Have a look at the most popular formulas.
Creatine
Creatine is unquestionably among the most sought-after workout supplements for high-intensity training. It’s basically a nitrogenous acid occurring naturally in the human body. In a synthesized form, creatine boosts the production of ATP (adenosine triphosphate), which is known to aid muscle growth and repair under stress.
Moreover, creatine is capable of increasing muscle mass, workout performance, and strength. Strength gains in individuals taking this formula are five to ten percent higher. When muscle cells are provided with more energy while exercising, the performance gets better over time. Creatine increases energy levels, helps individuals run faster, and pushes their muscles to the limit.
Additionally, this supplement comes in various forms, liquid, powder, solids, and others. You can also consume it through certain foods, such as fish, meat, and eggs. Creatine is recommended to gym-goers whose goal is to increase muscular strength. During the loading phase, twenty grams daily are enough, split into several servings. Afterward, a typical dose is between three and five grams a day.
Caffeine
Caffeine is another popular pre-workout supplement, improving alertness and performance. It’s found naturally in coffee, tea, as well as other beverages and foods. The role of caffeine is to influence parts of the brain responsible for boosting alertness and reducing tiredness. It’s highly effective at making certain aspects of workout performance better.
For instance, caffeine can boost power output and improve the ability for quick production of force. Consequently, it’s suitable for various types of exercise, such as weight training, sprinting, and cycling. This supplement is also believed to boost performance in the course of long-duration events like running, cycling, or soccer. Find out more about the relation between caffeine and exercise and the ways in which it can boost workout performance.
In terms of the recommended dosage, users are advised to consume between 1.4 and 2.7 milligrams per pound of body weight. For example, a person weighing 150 pounds should consume between 200 and 400 mg. While caffeine is safe to consume at these doses, workout enthusiasts should take no more than nine milligrams per pound of body weight.
High doses of this supplement might cause tremors, sweating, vomiting, and dizziness. It can also induce restlessness and an increase in blood pressure. Nevertheless, individuals respond differently to different caffeine amounts, which is why you should commence with a low dose and see how your body responds. If possible, limit your intake of caffeine to earlier in the day to prevent potential insomnia effects.
Beta-alanine
Another effective workout supplement is beta-alanine, referring to a natural amino acid that fights muscle fatigue by increasing carnosine levels. During arduous workouts, acid starts building in the body. Nevertheless, the job of carnosine is to prevent the accumulation of acid, which in turn reduces muscle fatigue and strain.
The human body has a limited amount of carnosine, and it can only be increased by taking beta-alanine. Therefore, by taking a certain amount of beta-alanine, your body makes extra room for producing carnosine. Consequently, the resistance to muscle fatigue is higher. This supplement is considered effective for improving the effects of endurance exercise, such as weight-lifting.
The best dose for improving performance is between four and six grams a day. Higher doses aren’t recommended, as individuals might experience a tingling sensation like pins and needles on their skin.
Branched-chain amino acids (BCAAs)
Branched-chain amino acids aren’t just helpful during workouts but afterward as well. BCAAs are a combination of three essential amino acids, leucine, valine, and isoleucine. These amino acids do wonders for muscle repair and recovery. Their role is to ensure faster recovery of your muscles after arduous training sessions by reducing soreness.
Instead of taking some days off and not going to the gym, you’ll be able to spend more time on training and lifting heavy stuff. Apart from assisting recovery, BCAAs provide gym-goers with sufficient energy to endure long training sessions. Also, they minimize the production of some hormones that don’t do your body any favors when it comes to building muscles, such as cortisol.
BCAAs should be taken multiple times during the day, both before and after workouts. They are found in the protein from eggs, dairy products, and meat. As for supplements, doses range from five to twenty grams. The ratio of valine, leucine, and isoleucine varies across supplements, but the most common ratio is 1:2:1.
Glutamine
Glutamine is another essential amino acid produced naturally by the human body. Anyhow, glutamine tends to leave the muscles during stressful workouts. Although it’s responsible for maintaining muscular mass, glutamine levels deplete while working out arduously. Therefore, it’s of utmost importance to restore glutamine levels following training.
Organic glutamine is found in limited food sources like red meat, beans, nuts, and fish. Hence, the best way to restore its levels quickly is by taking a glutamine supplement.
Final thoughts
The best way to quick results is by taking the right formulas.
The supplements mentioned above are worth the try!