Pre-Workout Supplements That Really Work
You might have seen people using supplements to enhance their performance but never considered taking them yourself. But if you have set a goal to run and win a marathon/triathlon or want to participate in a sports competition, you will need more than just whole food. You need supplements to help build the required muscle strength, recover fast, and improve your agility. Here are a few supplements that can work for you:
- Caffeine – The main sources of caffeine are coffee, tea, energy drinks, and pre-workout supplements. Its effect kicks in within 15-60 minutes after you take it and has been seen to improve performance (Source).
- Creatinine – Creatinine helps improve muscle power, strength, and endurance. And it acts by generating more energy molecules (ATP) in your body, thereby preventing you from running out of fuel to do the exercises with precision and energy. You can have 2-5 grams of creatine monohydrate per day. However, consult your trainer/dietitian before taking it as higher doses can be fatal.
- Branched Chain Amino Acids (BCAAs) – These refer to three amino acids – leucine, isoleucine, and valine. Scientists have found that taking BCAAs before and after exercise can help prevent muscle damage and promote muscle-protein synthesis (Source).
- Beta Alanine – This supplement helps in both high intensity and endurance exercises. It helps reduce muscle weakness and soreness and allows improvement in performance.
Many times, the supplement companies use a combination of these supplements and other nutrients to give the muscles required strength and power.
Apart from foods and supplements, you also need the following.