It's no secret that pre-workout supplements have become a staple in the fitness world. The intense energy, focus, and enhanced muscle pumps are just some of the benefits of pre-workouts. Yet, with so many pre-workouts on the market, it can be difficult to choose which one is the right fit for you. This article will go over the top 5 most popular ingredients that you should be looking for in your pre-workout.
Caffeine is one of the most popular ingredients in pre-workout because it helps with short-term energy and focus. Caffeine also increases your metabolic rate, which can help you burn more calories during your training session.
There's a lot of research that shows caffeine can also help with muscle pumps. A study from the journal Medicine and Science in Sports and Exercise found that caffeine increased muscle activation by 13%. This means there will be an increase in blood flow to working muscles, which helps with those dramatic muscle pumps.
The downside of using caffeine as an ingredient is that you may experience some side effects like increased anxiety, nausea, and shakiness. You may want to limit your intake if you are sensitive to caffeine or only take pre-workout supplements on occasion.
The recommended dosage for this ingredient is no more than 400 mg per serving.
L-Citrulline, or Citrulline Malate, is a popular ingredient for pre-workouts. This amino acid found in watermelon, grapefruit, and other citrus fruit can be converted into L-Arginine in the body. L-Arginine is an amino acid that the body needs to produce nitric oxide, which ultimately leads to better blood flow and increased muscle pumps.
L-Citrulline also has many other benefits, such as reducing fatigue, improving endurance during exercise, and reducing pain after hard workouts.
The recommended effective dosage for this ingredient is between 6-10 grams per serving.
One of the top ingredients to look for in a pre-workout supplement is beta-alanine. Beta-alanine increases the body's ability to produce carnosine and buffers acidity in the muscle, which can help increase muscle endurance. Some people experience a tingling or prickly feeling that is caused by an excess buildup of carnosine in the muscles. This is known as paresthesia, and it usually dissipates after a few minutes.
The recommended effective dosage for this ingredient ranges from 2.5 - 4 grams per serving.
Tyrosine is an amino acid that plays a role in the production of dopamine and norepinephrine in the brain. These two chemicals are responsible for promoting mental energy, focus, and mood. A study conducted at the University of Calgary found that taking L-tyrosine supplementation before exercise can reduce feelings of fatigue and improve endurance performance.
The recommended effective dosage for this ingredient ranges from 500 - 1500 mg per serving.
Betaine anhydrous is a naturally occurring substance that is typically derived from beets. It's used in pre-workouts for its ability to enhance strength, improve endurance, and increase the rate of muscle recovery. In addition to improving performance and reducing fatigue, betaine can also help with joint stiffness and soreness during workouts.
The recommended effective dosage for this ingredient ranges from 1.5 - 3 grams per serving.
With these pre-workout ingredients, you will be able to get the most out of your workout and have the energy to last all day. Give them a try and see the difference for yourself!
If you're looking for a pre workout that maximizes these ingredients check out our two popular pre-workout blends, GET FKD® and GET PMPD™.
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