Here’s why pre-workout supplements can help boost your exercise regime
Taking pre-exercise supplements aren’t just about building muscle. There are increasingly sophisticated blends on the market designed just for women. Ingredients in these supplements work together to help boost not only energy levels but also endurance.
How do pre-workout supplements work?
As with other common supplements, pre-work out boosters can be taken in the form of capsules or as powders to be mixed into drinks. They are taken around 45 minutes before you start to exercise, and you should find you have less fatigue and more energy.
Always take the best quality supplements and take the time to go through the ingredients list. This will lessen the chances of any side effect, but if you are on medication or have any concerns, we always suggest talking to a health professional in the first instance.
Studies show that women get benefits from these specifically formulated supplements for various different exercise workouts. They are proven to be of use for aerobic training such as running, high intensity sessions (HIIT) and weights. Any kind of supplements should be used as part of a balanced diet and generally healthy lifestyle.
Ingredients in high grade pre-workout supplements are usually a combination of protein, carbohydrates and caffeine, along with other vitamins and minerals. For anyone who has trouble sleeping, therefore, it’s worth timing the supplements long enough before you go to bed. Supplements like this do give you an added benefit, but only as part of a generally balanced exercise and nutrition plan. In other words, you can’t expect to eat badly and get the same benefits from the supplements you take.
Reduce fatigue and boost endurance during your training
Some scientific studies show that ingredients used in supplements aimed at boosting women’s energy do boost both aerobic and anaerobic endurance. Particularly useful for people who are training for an endurance event or want to progress as fast as possible.
Ingredients aside from protein and carbs and caffeine include amino acids and vitamins prove to speed up the metabolism and stimulate muscle growth. In terms of safety, research published in The Journal of the International Society of Sports Nutrition show that they’re safe to take even in the long-term, and that they can make the body stronger and improve condition.
Vitamins commonly used in supplements include B vitamins, such as niacin and B12, along with energy-boosters L-citrulline and beta-alanine. See below for a non-exhaustive list of what you can expect to find in supplements for boosting exercise, and what they do.
- Branched Chain Amino Acids (BCAA) – these are the building blocks of muscle tissue and help to stop fatigue slowing down performance.
- Essential Amino Acids (EAA) – these also help to protect and build muscle tissue and contain a blend of nine amino acids that aren’t all naturally in the body. These are: histidine, methionine, tryptophan, phenylalanine, threonine, valine, lysine, leucine and isoleucine.
- Caffeine – this common and safe stimulant helps to reduce fatigue even when exercising at high level of intensity. Studies show it can boost energy during a workout for up to about an hour.
- Creatine – occurs in the body naturally and you can also get it from foods like red meat and fish. It boosts energy levels and is ideal for quick bursts of very intense exercise. Should be taken regularly to make a true difference and doesn’t work in a one-off dose.
- Beta alanine – this is a non-essential amino acid that is converted into carnosine in the body, which maintains optimal acid levels in the cells to ensure that too much doesn’t build up in muscles.
- Glutamine – an amino acid made naturally in the body, unless you’re under stress or unwell. It’s essential to build muscle and research shows it helps to boost energy during exercise too.