If you have recently joined a gym for work-out for muscle gain then you probably be wondering what pre-workout supplement you should try. Pre-workout supplements are required to provide you the extra amount of energy required for the exercise.
There are a lot of pre-workout supplements available out there so it becomes difficult to choose the right supplement for your workout.
Before choosing a pre-workout supplement, you need to think about your workout goals. For example, if you have a plan to gain muscles then you will be using different types of supplements than the weight loss supplements.
Here are the most important ingredients that you should look for in pre-workout supplements.
1. Creatine
Creatine is a molecule found in your cells. It’s also a very popular dietary supplement as it is involved in muscle growth. It is considered the top supplements for gaining strength and muscle mass. It is the top source of energy for the muscles. If your muscles have more energy then you can perform workout much better.
A daily recommended dose starts with 20 grams which are further split into multiple servings. It is for the start phase of your exercise. In a later phase you can take 3-5 grams a day.
2. Caffeine
it is a natural molecule found in coffee, tea, and other foods and beverages. It makes you feel less tired as it stimulates certain parts of the brain. Apart from this face caffeine is also a very popular ingredient in pre-workout supplements.
When you want to produce quickly especially in sprinting, weight training and cycling, caffeine can be very helpful in increasing power output.
According to research, the recommended dose of caffeine for exercise performance is about 1.4–2.7 mg per pound (3–6 mg per kg) of body weight.
3. Beta-Alanine
When you start a workout, you are basically pushing the muscles beyond the limits. This may result in muscle fatigue. So in order to fight muscle fatigue, you need to consider a supplement which contains Beta-alanine. It is an amino acid which help fight muscle fatigue.
The muscle fatigue is due to the acid which starts to build up during intense exercise. Beta-alanine combats with the acid and relieves the pain.
The recommended dose of Beta-alanine for improving exercise performance is 4–6 grams per day.
4. Citrulline
Citrulline is another amino acid which can boost your body’s performance during the exercise. It is produced naturally in your body.
However, taking citrulline from foods or supplements is highly recommended as it can increase your body’s levels. These increased levels of Citrulline may be beneficial for exercise performance.
Pre-workout supplements containing Citrulline do not have any side effects.
5. Sodium Bicarbonate
It is a common household product which is also a sports supplement. It is commonly known as baking soda and it acts as a buffering agent, meaning that it helps fight against acid buildup in the body.
It is alkaline in nature so it helps fight the acids which build up during the exercise. Again this is another supplement which helps to fight the muscle fatigue.
