Should you take a pre-workout supplement? There is no straightforward easy answer to this question. Pre-workout supplementation is going to be dependent on personal preference. Some people may not need a pre-workout supplement. Some people could benefit highly from it.
In this article, we are going to discuss what pre-workout is, the ingredients in pre-workout, the risks involved with taking pre-workout, and if you personally should take a pre-workout supplement to help you achieve your fitness goals.
What is Pre-Workout?
Pre-workout is a common supplement that strength-trainers and athletes take to improve training performance. Gym goers typically buy it in a powdered form and mix it in liquids, but it can come in a liquid or pill format as well.
What is Pre-Workout Made out of?
Different pre-workout supplements will contain different amounts of the essential ingredients, but the following ingredients are typical in pre-workout brands.
Caffeine
Caffeine is the primary ingredient used to make pre-workout. It gives you the energy and mental focus you need to sustain challenging heavy-resistance training sessions. Caffeine is most effective when you consume 30 minutes to an hour before a workout.
Nitric Oxide
Nitric Oxide is a molecule that humans naturally produce. It is responsible for the regulation of blood flow, muscle contraction, and mitochondrial respiration.
This ingredient can help you get a nice pump as you are weightlifting.
Creatine
Creatine is another naturally produced chemical compound in the human body. It is an amino acid that can be found primarily in the muscular system, but the brain contains this compound as well.
High amounts of creatine in the body have been shown to improve training recovery, produce bigger muscles, produce more strength, and overall improve workout performance.
Branched-Chain Amino Acids or BCAAs
Branched-chain amino acids or BCAAs are essential amino acids that our bodies can’t naturally produce. They can be found in meat, dairy, and legumes.
BCAAs do the best job at preventing muscle protein breakdown. This is important if you are in a caloric deficit, and you want to preserve muscle mass while dieting down to low levels of body fat.
Beta-Alanine
Beta-alanine is a non-essential amino acid that promotes muscular endurance during heavy-resistance training sessions.
This is a common ingredient in many pre-workout supplements, and it is associated with the tingling sensation you may feel in your skin after consuming pre-workout.
What are the Risks of Taking Pre-Workout Supplements?
Pre-workout supplements are generally safe, but they are not 100% risk-free. Some of the problems with pre-workout supplements include:
1. Sugar Alcohols
The sugar alcohols or artificial sweeteners in pre-workout may contain ingredients your body might not agree with.
Sugar alcohol is not absorbed well by the body. If you consume too much of it, it can cause sides effects such as gas, bloating, and diarrhea.
2. Excess Caffeine
Caffeine is a great energy-enhancing stimulant, but it is possible to overconsume it. If you are a heavy coffee drinker or heavy energy-drink drinker, or a combination of both, pre-workout can give you more caffeine than your body can tolerate.
Excessive amounts of caffeine can result in negative side effects including:
- Sleeplessness
- High blood Pressure
- Anxiety
If you are a healthy young adult and you don’t exceed the FDA’s recommended daily limit of caffeine, you should be fine taking pre-workout.
The Food and Drug Administration recommends that you consume no more than 400 milligrams of caffeine per day. This equates to about 4 standard sized cups of coffee per day.
3. Skin Itchiness
This side effect of pre-workout supplementation is harmless, but many people find it uncomfortable.
Beta-alanine and niacin are 2 of the most used pre-workout ingredients that has been associated with:
- Skin Tingling
- Skin Irritation
- Skin Flushing
This side effect usually subsides in a matter of minutes depending on the person.
The Most Important Thing to Look for When Buying Pre-Workout
If you are going to invest in a pre-workout supplement, it is important that you make sure the product has been tested by a third-party laboratory to ensure safety.
Most pre-workout supplements are not regulated by the U.S Food and Drug Administration in the same way prescription drugs are regulated for example.
A pre-workout product can be potentially dangerous if there is a lack of understanding about the ingredients on the supplement label.
Only purchase pre-workout products that has been tested by third parties such as:
- NSF International
- The United States Pharmacopeia (USP)
- Good Manufacturing Practice (GMP)
Third party testing examines the safety and quality of a product through an unbiased lens. This would make you as a consumer feel better about what you’re investing in.
Who Would Benefit from Pre-Workout Supplementation?
Adults that don’t consume caffeinated beverages such as coffee or energy drinks would benefit from a pre-workout supplement.
Some people don’t consume caffeine because they don’t like the taste of it. The added ingredients in pre-workout suppress the caffeine taste and can make the drink more enjoyable.
People who are deficient in Vitamin B can also benefit from taking pre-workout. Vitamin B deficiency includes symptoms such as
- Lack of energy
- Fatigue
- Weakness
If you’re someone that has a high stress job, it can take a lot of motivation to exercise in the evening after work. A quality pre-workout supplement can give you the mental and physical energy to train when you get off work.
Kino Octane
Kino Octane is a high-quality, well-reviewed pre-workout supplement. You can purchase kino octane from kinobody.com.
What Makes Kino Octane Unique?
Kino Octane contains 6 key all natural ingredients designed to give you the best training experience and make you primed to smash personal records every workout session.
1. L-Citrulline
L-citrulline prevents muscle inflammation, increases muscle protein synthesis, increases nitric oxide production, and increases oxygen in the muscles.
2. Thiamin
Thiamin is important for metabolic functioning, improving your immune system, promoting brain health, and supporting digestion.
3. Biotin
Biotin is also important for metabolism and immune health, it supports brain functioning, and healthy digestion.
4. Siberian Ginseng Root Extract
This ingredient reduces fatigue, enhances athletic performance, improves immune health, and supports blood pressure regulation.
5. Natural Caffeine Anhydrous
Caffeine is great for boosting energy, promoting thermogenesis for fat loss, maintaining mental-alertness, and improving workout performance.
6. L-Theanine
L-Theanine has been shown to improve mood and relaxation, improve cognition, and improve overall mental focus. This ingredient works better when combined with caffeine.
Other Great Things About Kino Octane
In additional to the premium all natural ingredients, kino octane:
- Contains zero calories
- Contains zero sugar
- Does not make your skin tingly
- Contains 150 milligrams of caffeine per scoop
- Does not contain dairy
- Does not contain gluten
- Is GMP certified
Kino octane comes in different flavors including blue raspberry, strawberry margarita, tropic thunder, and raspberry blast.
Click here to buy kino octane. Use Discount Code: DEVONE69602 and receive 10% off your purchase.
Conclusion
The best thing you can do to support training performance is to dial in your nutrition numbers. Don’t rely solely on supplementation. If you believe you need more energy or motivation to train, then invest in a pre-workout supplement.
If you do choose to buy a pre-workout, make sure you are knowledgeable as to what is in it and how it is made.
If you want to learn more about other forms of supplementation, check out this article 5 Best Natural Supplements for Fat Loss and Muscle Gain.
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