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Pre-workout supplements have become part of people’s workout regimens. While some claim they can improve their fitness and provide the energy needed for intense workouts, few say they can be dangerous and unnecessary. Read on to learn more about pre-workout supplements, including whether you should take them.
What are Pre-Workout Supplements?
Pre-workout supplements are dietary formulas specially formulated to improve your athletic performance. They usually come in a powder form that you can mix with water or your drink of choice and drink before a workout. It contains ingredients such as vitamins, caffeine, amino acids, creatine, and artificial sweeteners, and their amounts can vary by brand.
The chemical compound plays a vital role in muscle strength and energy production. As a result, it is included in pre-workout formulas and is particularly famous among bodybuilders, weightlifters and other strength athletes. According to one study, creatine supplementation can increase muscle mass, recovery time, exercise, performance and strength.
2) Nitric oxide
One of the significant pre-workout benefits is the pump in muscle. It is possible thanks to nitric oxide. It improves athletic performance by being included to increase oxygen, improve blood circulation, and transporting nutrients to muscles.
Caffeine is often used in pre-workout supplements to increase focus and energy. It can improve memory, mental alertness, fat burning and physical performance.
Precautions to Take when Taking Pre-Workout Supplements:
Considering adding it to your workout regimen? Pre-workout supplements can only do use carefully if you reflect the following.
- Most of it contains artificial sweeteners and sugar alcohols. They add flavour to your hands without adding calories, but some sweeteners can cause intestinal upset and discomfort. Sugar alcohol can trigger uncomfortable symptoms like bloating and diarrhoea in some people. So avoid a pre-workout formula containing these artificial sweeteners, or try a small amount first to see how it responds.
- Caffeine is the primary energizer in most of it. Excessive caffeine consumption can lead to adverse side effects such as trouble napping, increased blood pressure and anxiety. The pre-workout formula contains caffeine, which you can take with 1-2 cups of coffee. You may accidentally overeat if you consume caffeine from other sources during the day.
- Choose a supplement brand that does not compromise on supplement quality and safety and does not have false or misleading product labels.
Pre-Exercise Side Effects and Safety Precautions – Pre-Workout Supplements
They are formulated to increase energy levels and performance during exercise. But some people experience side effects after taking it. Here are some common pre-workout side effects and some tips to avoid them.
1) Feeling Nervous – Pre-Workout Supplements
Caffeine is the main ingredient in pre-workout supplements and only has several potential side effects if you consume too much of it. These include nausea, insomnia, rapid heartbeat, headache, drowsiness, anxiety, and irritability.
- What will we do
Some people can tolerate a dose of caffeine better, while others cannot. The ideal way to reduce its side effects is to start with a small amount of the pre-workout supplement, gradually increase it, and see how much you can tolerate it. Or you can opt for a caffeine-free pre-workout supplement.
2. Increased Water Retention
Another famous ingredient in pre-workout supplements is creatine. Its main side effects are mileage but include weight gain, digestive issues, bloating, and fluid retention.
What will we do
You can reduce these symptoms by ensuring the correct dosage; you can consult your doctor or nutritionist for the right dose.
3. Digestive Disorders
A few ingredients in pre-workout formulas can cause digestive upset. These include magnesium, caffeine, creatine, and sodium bicarbonate. In addition, mixing a pre-workout supplement with very little water can upset your digestion.
What will we do
You can minimize side effects by mixing your pre-workout supplement with 240-350ml of water. However, since it’s hard to pinpoint which ingredient causes intestinal matters, you may hunger to try different pre-workout formulas until you can tolerate them.
Citrulline, used in some, increases blood flow to muscles during exercise, which leads to increased muscle building. However, the increased blood flow can affect the brain and muscles, causing headaches and migraines in some people.
What will we do
The best way to reduce citrulline headaches is to reduce the dose.
Pre-workout supplements if you have any medical conditions or are on medication, consult your doctor before taking any additions, especially daily. But for most people, a clean, high-quality pre-training can be safely done daily.