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June 14, 2018

Which Pre-Workout Supplement is right for you?

Fitness First USA

Which Pre-Workout Supplement is right for you?

Many people find it difficult to keep maintain an active lifestyle due to a lack of energy. You get to the gym but you’re tired from either waking up early or from working all day.

To get an extra boost of energy for exercise, a pre-work out supplement can be taken. But how do you know which one is right for you? With so many products to choose from it can be confusing to know what to look for in a pre-workout supplement.

Type of Exercise

Think about your goals and the type of exercise you participate in. Usually, ingredients found in pre-work out supplements will only improve certain areas of exercise performance. Some will help you increase strength or power, while others will help you increase your endurance.

What are the things to look for in a pre-workout supplement?

Creatine

If you want to increase your strength, this is probably the first product you should consider. Creatine is shown to safely increase strength, muscle mass and exercise performance (1)

A recommended dose of Creatine is 15-25g a day for the first week, then 3-10 grams a day for maintenance.

Caffeine

Studies have shown that caffeine can improve performance during long duration endurance events such as cycling and running (2). People respond differently to caffeine, so it is ideal to start with a low dose to see what is right for you.

Beta-Alanine

Beta Alanine is an amino acid that helps fight muscle fatigue by combatting lactic acid.

Beta Alanine is most used at improving performance during short bursts of intense exercise lasting 1-4 minutes.

Citrulline

Citrullline is an amino acid produced naturally in your body. Taking citrulline significantly reduces muscle soreness in the days after exercise.

There are two main forms of citrulline supplements, and the recommended dose depends on which form you use. Using citrulline may improve aspects of endurance and weight-training performance (3).

BCAAS

BCAAS circulate immediately after taking them, brining energy and nutrients into the muscle.

BCAAS have been shown to improve endurance, mental and physical fatigue, and muscle soreness (4, 5).

Doses of BCAAS can vary but generally range from 5-20 grams.

Nitrate

Nitrate may be beneficial for exercise performance because it can be converted into nitric oxide, which increases blood flow. This is a supplement worth considering if you partake in endurance exercises such as running or cycling.

In Summary

For endurance exercise, it is recommended to utilize caffeine, nitrate and BCAAS

For shorter, intense activities beta-alanine, caffeine, and citrulline will help.

To perform at your best during strength and power exercise creatine, caffeine, and citrulline is recommended.

To choose what is right, be sure to closely look at the products you select, their ingredients, and reviews.

What is your favorite pre-workout supplement?