Whilst no one needs to take a pre-workout supplement, the is some truth to its claims. Needing a pre-workout supplement to do a workout is a bit like saying you need to have a Porsche to get from A to B. It might not be necessary, but it sure can make the ride a lot smoother.
Pre-workout supplements are often a powdered substance added to water and consumed prior to an exercise session. Taking a pre-workout supplement before exercise may help maximise your training efforts, increase your endurance, improve your focus and speed up your recovery time.
Being active regularly should not be dependent on if you have taken your pre-workout supplement or not. However, if chosen correctly – based on your existing diet, your body size and your exercise regime – a pre-workout supplement may make your workout feel less like driving an old Volvo and more like driving that Porsche.
When should you take pre-workout?
Pre-workout supplement is generally best taken 30-60 minutes prior to exercise but may also be consumed in small but frequent amounts, during some endurance activities. The team at ATP Science – (an Australian-based company who pride themselves on using natural ingredients) suggest that their premium pre-workout blend INFRARED is suitable for cross-fitters, gyms goers, endurance athletes as well as ball and combat sportspeople.
What ingredients are in pre-workout?
Pre-workout supplements usually contain a mix of vitamins that support your body during exercise, carbohydrates to fuel the body, amino acids to help with energy production and muscle growth and caffeine to help boost energy, alertness and muscle strength.
- Beetroot juice or powder is one such ingredient found in some pre-workout supplements. Nitrate (the compound found in high levels in beetroot) enhances blood flow through the muscles which in turn boosts efficiency, improves cardiovascular endurance and increases the time to exhaustion in high-intensity activities.
- Caffeine, from sources such as coffee, yerba mate, cacao, green tea or guarana berries, is one of the most common ingredients in pre-workout supplements because of its ability to increase cortisol and adrenalin.
- Artificial sweeteners are often added to pre-workout supplements but they may cause intestinal discomfort and digestive concerns. Aspartame, sucralose, acesulfame K (ACE-K) and saccharin are sweeteners to avoid, particularly if you are prone to gut problems. A safer alternative is a pre-workout powder that is sweetened with a natural source like stevia.
So, can I still have my coffee?
Some pre-workout supplements can contain up to the same amount of caffeine as three cups of coffee, in one single serving (about 350mg). Health professionals advise consumers to be aware of how much caffeine is in your pre-workout supplement, especially if you are having other caffeine sources throughout the day. Too much daily caffeine may result in adverse effects such as feeling jittery, insomnia, rapid heart rate, high blood pressure and digestive issues.
Look for a pre-workout supplement that contains between 150mg-300mg of caffeine and adjust based on your body size and other sources of caffeine you have had throughout the day.
If you’re curious about adding pre-workout into your daily routine, have a browse through our amazing high-quality supplement range online or pop in-store and have a chat with our friendly staff at Go Vita Ballarat.
