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What Are Pre-Workout Supplements? Tips To Maximize Your Workout Gains!

Pre-workout supplements help fitness enthusiasts train harder and longer, and here we’re explaining what ingredients you should look for!

Pre-workout supplements sometimes have a bad rep among fitness novices, but did you know that these supplements can actually be a great tool for boosting your fitness results?

Pre-workout can often help you reach more reps, and it can ultimately improve your exercise intensity. These supplements are also a good way to get you back into gear when arriving to the gym feels a little tougher than usual.

So, what exactly are pre-workout supplements? We’ll be explaining a detailed overview about everything you need to know about pre-workout, which includes:

  • What exactly is a pre-workout supplement?
  • What does pre-workout actually do?
  • Tips for taking pre-workout
  • What pre-workout ingredients to look for
  • Potential risks & side effects

What Exactly Is A Pre-Workout Supplement?

So, what exactly is a pre-workout supplement? The phrase pre-workout refers to any kind of dietary supplement that includes ingredients that are known for boosting your overall workout performance.

Not only is pre-workout a great tool for jumpstarting your exercise routine, but it’ll also give you that extra push of energy to power through the toughest parts of your regimen.

The two most common types of pre-workout supplements include:

  • Pre-Workouts With Stimulants (“Stim”): Stim pre-workouts contain ingredients like caffeine and other stimulants to boost your energy levels, which can significantly support your workout performance.
  • Pre-Workouts Without Stimultants (“Non-Stim”): Non-stim pre-workouts use more natural ingredients like amino acids, which provide similar benefits without using stimulants.

Pre-workout supplements come in a variety of different forms, including:

  • Gummies
  • Capsules
  • Powder (which mixes with water to create a sports drink)

One thing that’s important to remember is that pre-workout supplements are different than protein powders. Although both options do a great job at boosting your exercise performance, pre-workouts are typically taken before workouts and protein powders are typically used as a post-workout recovery drink.

What Does Pre-Workout Actually Do?

Now that you have a better understanding of what pre-workout supplements are, let’s dive into what they actually do for your body.

The main purpose of pre-workout supplements is to produce energy, and the general idea is that having more internal energy will help you exercise harder and longer. This might mean that the supplement will assist you in squeezing out a few extra reps, running an extra mile, or picking up your pace a little more than usual.

What’s really great is that the more you stack up these types of next-level workout sessions, the faster you’ll see results!

Tips For Taking Pre-Workout Supplements

It’s perfectly normal to be concerned about how much pre-workout you should take prior to exercising, and your personal dosage will largely depend upon your supplement’s specific ingredients. Be sure to read your supplement’s nutrition label to better understand its specific recommendations.

You also might be wondering what you should mix your pre-workout with, and most powder supplements only require an easy water mixture to create the perfect dose. And when it comes to capsules and gummies, you’ll likely only need to wash the supplement down with a glass of water.

A lot of people also ask about whether or not they should eat prior to taking a pre-workout supplement. Having food in your stomach can be beneficial when it comes to reducing certain pre-workout side effects, including jitters and tingling. The real trick is that you should only mix your supplements with foods that won’t disrupt your fitness goals.

This means that you’ll be much better off eating a small meal or snack that includes basic proteins and carbohydrates. Some good examples of pre-workout snacks include bananas, protein bars, Greek yogurt, almonds and smoothies.

When To Take Pre-Workout Supplements

You might have already guessed, but pre-workout supplements are supposed to be taken before exercising. But just how long before should you be taking your pre-workout?

We always suggest that you take your supplement around 30-60 minutes before beginning your training session.

How Long Does Pre-Workout Last?

You can generally expect that your pre-workout’s effects will last anywhere from 3 to 6 hours, which is definitely long enough to get through a tough workout session!

Should You Take Pre-Workout Supplements Before Every Gym Outing?

You should only take pre-workout once per day, at most. You also won’t really need it for low-intensity workout sessions, so save your supplements for the sessions that you know will entail high-intensity training and endurance.

Pre-Workout Ingredients To Look For

Pre-workout supplements vary in ingredients, so it’s very important to carefully read each product’s label before making a purchasing decision. Here are some ingredients that you should be on the lookout for while shopping:

Caffeine

Caffeine is one of the most common, natural ingredients found in pre-workout supplements. It can boost your focus and energy, which can go a long way to push you through workout sessions.

An ideal caffeine dosage would be about 300mg for most people, and it’s important to remember that more caffeine isn’t always better. Going overboard with your caffeine intake can make you jittery, and it can even be detrimental toward your sleep quality when you exercise in the afternoons or evenings.

Creatine

There are reasons why creatine is one of the most popular workout supplements in the world. Creatine actually catalyzes your ATP creation, and it’s naturally found within your muscle cells.

Creatine studies have also proven that it’s a great supplement for building muscle mass!

Amino Acids

Our bodies are comprised of 20 amino acids that end up creating thousands of unique proteins, and nine of these 20 amino acids are essential—which means that they aren’t made within the body and must come from your diet.

Three of these nine essential amino acids are considered branched-chain amino acids (BCAAs), which include Isoleucine, Leucine and Valine.

BCAA’s are incredibly unique, because they dramatically boost protein production while also minimizing protein breakdowns. This essentially means that BCAAs will help limit soreness, build muscle mass, and keep you feeling refreshed while training longer and more frequently.

There are a few other amino acids that you should look for in your next pre-workout supplement, including:

  • Beta-alanine
  • L-tyrosine
  • L-theanine
  • Acetyl I-carnitine

Vitamin B-6

Vitamin B-6 is another key ingredient to look for in your pre-workout supplements. It helps you break down carbs like muscle glycogen, which subsequently gives you more energy while you exercise.

B-6 also goes a long way to help you metabolize protein and fats as well.

Potential Risks & Side Effects

All workout supplements carry some risks, and pre-workouts aren’t an exception. Most pre-workout supplements have 20+ ingredients in them, and although most of them are perfectly safe, there will be some products that include ingredients that might be harmful in high doses.

Some potential pre-workout side effects include:

  • Feeling jittery or overstimulated
  • Headache or upset stomach
  • Insomnia

These potential side effects are why people with high blood pressure or heart conditions should talk to their doctor prior to taking pre-workout supplements. The same thing goes for anyone taking medications or other supplements.

Some pre-workout ingredients to avoid include:

  • Artificial ingredients and flavors, such as sweeteners like aspartame.
  • Any supplement dosage that exceeds the recommended allowance of niacin (16mg for men and 19mg for women).
  • Any supplement dosage that exceeds suggested caffeine levels (up to 400mg per day).

Talk To The Rising Legends Team For More Pre-Workout Supplement Tips!

Pre-workout supplements are great for boosting your endurance and strength during high-intensity sessions, but it’s important to get professional advice before making these purchasing decisions.

The Rising Legends team is here to help you make the very most out of these types of workout investments, and our experts will get to know you and your fitness goals as we make specific recommendations that are best suited for you.

We look forward to seeing you at the gym!

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