Firstly, what should pre-workout supplements do for you? Here is the list.
- Stimulate blood flow via vasodilation of the capillary network. As you train a specific muscle group in the gym, blood will naturally move towards this area more freely.
- Prime your muscles for more muscular contractions.
- Prepare the body to offset fatigue which means that you can push yourself longer on each working set.
- Bring a higher level of mental focus which means you’re better prepared to train with the required intensity.
Together, these things will lead to a more productive workout that enables you to progress faster over time.
9 Ultimate Ingredients and there benefits
The pre-workout supplements market has become more about who can give you the biggest hit of stimulants as uneducated trainers want that “buzz.” In reality, this means you’re taking on the maximum amount of synthetic stimulants, which will cause cortisol levels to spike (beyond healthy levels, which then becomes catabolic) and leads to stress on the gut, meaning post-workout assimilating nutrients will potentially be more difficult.
Key Ingredients Of Pre-Workout Supplements
L-Citrulline is a great natural agent for stimulating blood flow and helps elevate blood plasma arginine levels, better than supplementing with arginine itself. Therefore, taking this before training can help prime the muscle to experience a better pump.
Beta-Alanine‘s key benefit is reducing muscle fatigue by equipping you to deal with lactic acid build-up better. It also presents the press as an antioxidant which means it can help reduce the damage caused by free radicals.
Another naturally occurring amino acid that can support performance is L-Taurine, given that it has the capabilities of removing waste product during exercise, i.e. lactic acid, and other harmful toxins, which can suppress your ability to train with intensity.
Very few ingredients have as much scientific literature behind them as creatine monohydrate when enabling the body to push harder for longer. Creatine monohydrate helps ATP resynthesis occur on a higher, more consistent level to make each set beyond your natural point of failure. This ties in with the rest-pause training principle I recommend with Y3T training.
Increasing the presence of bioavailable branched-chain amino acids in the pre-workout window will potentially help counteract catabolism and improve recovery after that. Remember, these are key to support muscle protein synthesis, especially leucine.
Essential amino acids are a vital trigger for switching on M-TOR and muscle protein synthesis, forcing down muscle wastage during high demanding exercise.
Glutathione is a great immune system support system that will help the body be better prepared for intense training stresses. Remember, the immune system is hit really hard when training in the gym.
Again, cortisol management is critical during the workout window, and this natural herbal adaptogen will improve your ability to do that. Naturally, your cortisol levels will go up during training, but we want to manage to what degree.
Sustamine is a patented blend of dipeptide alanyl-l-glutamine with absorption characteristics much higher than simple L-glutamine for maximum cellular hydration during and/or after training, promoting the healing processes that will trigger during and after exercise, supporting the immune and CNS system, starting from the intestinal.
Pre-workout supplements are primarily used to increase physical performance and energy, but research does not return many of their perceived benefits.
Although some ingredients can speed up your results, there is no standard formula and some potential downsides. To enhance your workout, choose nutritious, energy-boosting foods like bananas and coffee instead.
However, if you choose to take a pre-workout formula, it is best to check its ingredients and choose supplements certified by a third party.
Above all, make sure you are getting a balanced diet, plenty of water and enough sleep.