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About Pre-Workout Supplements
Pre-workouts are dietary supplements specifically designed to be taken before sports or exercise to promote performance. A pre-workout may target power, endurance, muscle pumps, energy and focus, depending on the targeted goals of the particular supplement. Offering a combination of nutrients, herbal and whole food extracts, these products may contain stimulants or be caffeine-free. Many pre-workouts contain caffeine anhydrous or caffeine containing ingredients, like Green Tea and Guarana. Though stimulants do enhance performance, caffeine-free alternatives are also popular, particularly for those who exercise in the afternoon or evening. Some of the most commonly used ingredients in a pre-workout are caffeine, creatine, betaine, citrulline and beta-alanine.
Some pre-workouts promote nitric oxide synthesis with ingredients like agmatine, citrulline, arginine and natural nitrates. Nitric oxide is a gas synthesized in the blood vessels that assists with blood flow to muscle tissue, which improves nutrient delivery to working muscles. This means it may boost performance, enhance muscle pumps and even promote vascularity in lean people. Despite claims like "skin-splitting pumps" and "blow out your shirt sleeves" that are obviously enthusiastic to say the least, there is a considerable and growing body of scientific evidence validating the benefits of nitric oxide enhancers when supplemented regularly.
Nootropic are relatively new ingredients added to pre-workouts that offer the means to support cognition and mood. These ingredients may promote specific neurotransmitters in the brain, such as acetylcholine, which is associated with memory and learning. Other common nootropics in Australian supplements include L-Tyrosine, L-Theanine, Huperzine A and Acetyl-L-Carnitine.
As some pre-workout ingredients wane in popularity over time, like arginine HCL, others work their way to the forefront of our attention. One such nutrient is inositol-stabilised arginine silicate. This nutrient was studied and reported about by The Journal of the International Society of Sports Nutrition in 2015. Their research indicated that at 1,500mg taken pre-workout, you can expect increased energy levels, increased post-training pumps and reduced markers of muscle damage (average 44% reduction). At less than half a teaspoon, this is a nutrent that we can expect to see more of in product formulations over the coming years.
Pre-workout supplements come in a wide range of flavours, such as lemon-lime and grape, and even exotic flavours like blueberry mojito and peach lemonade. In addition to caffeine-free options, these products come in a range of caffeine levels to accommodate for different sensitivities. Given that caffeine intakes are typically quite high already in the general population due to the consumption of caffeinated beverages and coffee, caffeine-free products can be especially useful, especially when you need a solid eight hours of sleep.
Whether you exercise recreationally or are a serious athlete training for the next Olympics, the Sporty's Health range of quality pre-workouts is sure to have something to help you achieve your performance goals. If you have never tried one before, just be aware of the caffeine content. Around 100mg of caffeine is roughly equivalent to one cup of coffee. If you have a low bodyweight, your response to caffeine will likely be heightened. This means a lower caffeine content product, or caffeine-free alternative, may suit you best. If you are completely unsure of how you will respond to a caffeine containing preworkout, start with a fraction of a dose of a low caffeine type, taken before midday.
Pre-Workouts have become an extremely popular supplement in recent times. Is this because we're all tired and sleep-deprived, not really wanting to exercise? Certainly, caffeinated pre-workouts do help with energy and motivation. And sure, the active ingredients of a well formulated supplement can make a real erogenic difference. However, the fun-factor cannot be overlooked! Enjoying the sometimes crazy-interesting flavours and stimulant experience of various pre-workouts can make a tough training session that much more enjoyable. And if regularly taking a pre-workout motivates you to execise more, surely the benefits speak for themselves.