4 simple steps to get the most out of preworkout!
Simple steps to getting the most out of preworkout products!!
How to ACTUALLY utilize pre workout effectively..
In the fitness community there is a huge debate about taking pre workout supplements such as powder and caffeinated drinks before hitting the gym. Are they actually effective?? Do they have harmful effects on you in the long run?? Are the calories/sugars you consume by taking these taking you backwards in your fitness journey? I'm here to talk about the pros and cons, as well as how to differentiate between the good, bad and non effective to make the most of your workout. There are a couple ways to make sure you are choosing the right product and using it effectively..
First, ALWAYS check the ingredient list, to make sure there aren't too many additives and the product contains things that will be beneficial to you and your workout. Not just filler and words you can't pronounce, when checking out the label keep an eye out for things like.
Creatine monohydrate
Branch chain amino acids
Taurine
B vitamins
Secondly, be aware of the caffeine content and how much you are consuming, while it's good to get an extra boost to propel you through your workout, be aware of how much you are actually consuming to decrease health risk. Never go above the recommended limit and always be aware of the possible side effects and be ready to cut back if necessary...
Research shows that the safe intake limit for caffeine for the average adult is up to 400 milligrams a day, which is around 4 cups of coffee and 10 cans of cola. Without taking caution and being aware, it's easy to consume too much and have negative effects on your body in the long run
Third, make sure to take pre-workout at the right times, taking it too early will cause you to run out of energy and caffeination before finishing your workout, and taking it too late will not allow you to feel the full effect. It's recommended to take it 20-30 minutes prior to your workout,
If you take it too early the effects will run out before your workout is finished and will result in a crash or a notable dip in energy.
If you take it too late you won't have the energy boost throughout the whole workout and still be feeling the effects after leaving the gym, it may take some trial and error but eventually, you will find the perfect time frame for best results. With this, also a limitation to be aware of is if you are working out late in the evening, it may be best to skip it so it doesn't impact your sleep schedule and stop you from getting a good night's recovery sleep.
Effects can include things such as headaches, insomnia, nervousness, irritability, fast heartbeat, and muscle tremors. It can make you jittery and give that sensation known as “itchy skin” in the fitness community.
Also, there are many categories of people who should not be consuming caffeine at all, such as pregnant women, young children, people on medications, and others who are just sensitive to caffeine For this demographic, it's recommended to take caffeine-free supplements to decrease health risks. These will contain similar ingredients as caffeinated supplements to help with your workout without the potentially dangerous levels of caffeine.
Finally, it's good to pair pre-workout supplements with the correct pre-workout foods to maximize your workout even more. Some recommendations
Bananas: As bananas are naturally rich in carbohydrates and potassium and magnesium, taking these before a workout and combined with pre-workout will give you a great boost of energy. The potassium, magnesium, and electrolytes will hat help prevent muscle fatigue and cramps throughout a workout
Oatmeal: Oatmeal is the type of food that will give slow steady energy over a long period of time, without giving you that super full feeling.
Rice cakes: These light snacks will give you something to consume on the go and can be topped with things like peanut butter and berries. They also won’t give you a super full feeling when working out but will provide you with adequate energy.
And interestingly enough coconut water!!: This will help with hydration and making sure you don’t get headaches, fatigue, nausea or muscle cramps throughout the workout. It’s also a great natural source of electrolytes but doesn’t contain a lot of the sugars or additives that other high electrolyte drinks do.