Pre-workout powder can run the gamut. Currently one of the most popular supplements on the market (the most common among gym commuters), it has an estimated $ 13 billion market and is projected to reach more than $ 20 billion by 2027, according to a recent report. The pre-workout powder can be the most confusing supplement to buy, with seemingly endless options. The biggest challenge is sorting through marketing claims, exaggerated performance benefits, and feedback from everyone (or salesperson) to find the best pre-workout powder for you.
The best way to determine which pre-workout supplement is best for you is to evaluate which ingredients will actually help you when you exercise, know the exact dosage of those ingredients (even if it is listed on the label) and make sure they are a specific sport. Or not a prohibited substance for competitive activity. First, let’s take a quick look at some of the evidence-based elements that can enhance the effectiveness of your workout. Following this, check out our top 10 recommended pre-workout supplements on the market.
Caffeine is the number one ingredient you will find in pre-workout supplements — and you will actually find it To feel Mostly. Benefits include improved alertness, sharper focus, faster response times, and increased power overall experience. The wide recommended dose for workout benefits is between 100 and 300 mg – but use with caution because caffeine metabolism and sensitivity are highly personalized.
Beta-alanine is a fatigue buffer and an unnecessary amino acid that increases carnosine in your muscles. Carnosine helps control your muscle pH and lactic acid build up while helping you add a few more sets or sprinting seconds during your workout. The best results are reported by untrained individuals who receive it consistently over time.
The energy unit used for creatine muscle contraction can help add energy to your workout by producing and performing ATP. It can also increase instantaneous energy and explosive movement during exercise and training – especially in the first 10 to 15 seconds of movement.
Citrulline is an unnecessary amino acid that can increase arterial vasodilation (or dilation) to increase blood flow to the working muscles. When ingested, citrulline is converted to arginine, which is then converted to nitric oxide-which causes vasodilation of blood vessels, which aids in the supply of oxygen for efficiency. L-citrulline and citrulline malate are two forms that are commonly found in dietary supplements – both provide benefits to the body.
5. Dietary nitrates
Dietary nitrates are commonly found in some vegetables (such as beetroot) which contribute to the increase in plasma circulation of nitrite and ultimately conversion to nitric oxide availability. It provides a positive effect on increased muscle efficiency, fatigue prevention and performance.
Sodium, chloride, magnesium and potassium are the main electrolytes that help the human body maintain fluid balance, nervous activity and muscle contraction. Some of this is lost through sweating during activity, and if the electrolytes are not replaced or become unbalanced, you may experience fatigue, dehydration, cramping, weakness, or confusion. Proper hydration is essential for maximum performance during training.
Jordan MazurMS, RD, Nutrition and Team Sports Dietitian Coordinator for the San Francisco 49ers.
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