Do you want to get the most out of your workouts? Need an extra boost of energy? Do you feel tired or can't find the motivation to get up and go? Well, taking pre-workout can be an excellent option for you.
We all have those days when we don't feel like going to the gym. Trust us; we have them as well. Those are the days where pre-workouts can help improve your performance during your training and increase your energy.
Maybe you would like to start drinking pre-workout, but you are not sure which ones are the best for you. Well, in this article we will share with you some of the benefits of taking pre-workout, how to take it safely, how often you should take it for and we will also share a list of our favorite pre-workout supplements for women.
What are-pre workout supplements?
A pre-workout drink can be a multi-ingredient formula or can contain a single ingredient. They are designed to increase your energy, muscular strength and endurance.
Here are the most common ingredients you can find in a pre-workout:
Caffeine: Caffeine gives your energy levels a boost. It increases your alertness, exercise performance and fat burning.
Creatine: Creatine plays a role in energy production that increases muscular strength, exercise performance and recovery.
Beta-Alanine: Beta-Alanine helps to fight muscle fatigue. This amino acid combats lactic acid buildup which results in better muscular endurance.
Citrulline: Citrulline has an effect on increasing blood flow to your muscles. That allows your muscle cells to take in the oxygen and nutrients they need to work correctly.
BCAA's: Branched-chain amino acids (BCAA's) contain l-leucine, l-isoleucine and l-valine. They help to promote muscle protein synthesis (muscle gain) and help reduce the amount of protein lost during training.
Benefits Of Pre-Workout Supplements for Women
- Provides more energy and improves performance
- Helps to burn fat
- Improves blood circulation
- Prevents premature fatigue
- Stimulates muscle building
- Reduces protein breakdown
- Increases recovery
When and How Often You Can Take Pre-Workout?
We recommend not taking pre-workout for all of your workouts or for an extended period of time. The reason is that caffeine is quite addictive, and you can become increasingly tolerant to its effects, which will cause the need to take higher doses to feel that energy boost. Try saving pre-workouts supplements for high-intensity workouts or for routines that focus on larger muscle groups like legs and glutes.
How to take pre-workout? You should consume pre-workout before your workout, 20-30 minutes prior. This gives enough time for the ingredients to get in your bloodstream and to build up in your body. That's the way you can get the most out of your pre-workout. Just try to be careful about how late you take it because it can disrupt your sleep.
Pre-workout usually comes as a powdered supplement that you mix with 8-10 oz of water. If you're new to pre-workout, go for half doses, to begin with, and see how your body reacts. And please avoid taking more than the recommended dose.
Is Pre-Workout Bad for You?
No! It really depends on how many times you drink it. As with all things, these kind of supplements are to be used with moderation.
What about side effects? The two main side effects are:
Tingling sensation: Sometimes, after you drink it, you could feel a tingling sensation all over your body, don't be scared. It's totally normal. It is because of two of the ingredients (niacin and beta-alanine) that cause an increase in blood flow and make you feel that way.
Dehydration: The other ingredient is caffeine if you overuse it would help you through your workout at first, but this could lead to fluid loss (dehydration).
Our Favorite Pre-Workout for Women
Here's a list of the pre-workout supplements we have tried, and we like the most.