Pre-workout supplements or snacks should be designed to support increased energy, focus, and endurance in the gym and help you get motivated throughout the journey . In the first session, we read the role or importance of pre-workout. In this segment, we will read about the kind of nutrients that is been required for a proper pre-workout snack or supplements.
But have you ever thought that what are the nutrients that play an important role for pre-workout. Let’s read here!
Carbohydrate: they play a significant role in providing energy to the body. They are broken down into glucose in the body, which is then absorbed through the walls of the intestine into the bloodstream, and then either distributed to cells and muscles with the help of insulin for immediate use, or retained as an energy reserve in the liver and muscles in the form of glycogen, or stored as body fat. One should consume carbohydrates almost 1-2 hours before workout. The sources might be muffin, oats smoothie, fruit, bagel, etc.
Caffeine : Generally I suggest a black coffee to many of my clients or a pre-workout supplement containing caffeine as a major source. The reason for this is caffeine causes fat cells to be used most as an energy source and also increases the metabolic rate which in turn makes you burn more calories in terms of fat. If you’ve never used it before, start with the lowest dose, say about 20 mg and work up accordingly. One should not take it at very high doses , else it might start to decrease performance, and increase anxiety and cortisol.
Arginine : It supports increase in blood flow to the muscles and boost short term Nitric Oxide levels which increases the muscle strength & may improve muscle stamina too. Being a precursor for nitric oxide, L-arginine promotes endurance and conditioning.
Creatine: It is used for boosting short-term “ATP” energy for enhancing performance. Over 90% of the creatine in the human body is found in muscle.
Tyrosine and Citrulline : Tyrosine supplement helps the body produce Norepinephrine and Epinephrine, the two hormones necessary in dealing with mental, emotional, and physical stressors that make up your daily exercise routines. While Citrulline is an amino acid used to perform functions in the heart and numerous muscle displaying properties to anti-fatigue agents. They both improves stamina, focus and energy throughout the workout.
Nitric oxide : When nitric oxide is released, it expands the blood vessels by relaxing the muscles of their walls. The result is lowered blood pressure and increases blood flow to the muscles during your workout and increases their endurance and strength. The increased blood flow means that oxygen and nutrients are sent to your muscles for longer amounts of time. This can help reduce muscle damage, increase recovery, and provide optimal performance.
At the end, a pre-workout should increase the performance and improve the focus which will help keep workouts productive and effective and indirectly accelerate fat loss.