Pre-workout supplements can give you an extra push while working out in the gym, but it’s quite easy to get confused in the sea of names and packaging. Here’s our list of four key ingredients that will help you decide your next pre-workout purchase, and why you want them:
It is a quick source of energy that gets you ready to crush some weights. Plus, it’s a performance booster for both endurance and maximal exercises. Proven to decrease fatigue and lower the perception of effort, caffeine gets you through your workout smoothly.
Dosage: 200-500mg, or 1.8-2.7mg per kg of body weight
Leucine, isoleucine, and valine make up BCAAs. They regulate protein metabolism, increase protein synthesis, and suppress protein breakdown. In fact, they provide immediate protection against catabolic environments created while exercising.
A dose can decrease DOMS the following day, so that you can get back to training.
Dosage: 5g for pre-workout. 20g total throughout the day
This one works by increasing the ability to buffer more hydrogen ions. By which you’re supplied with high intensity to pump extra reps. It also helps you to stay active for long.
Dosage: 1.5-5 g per day
It is one of the best for explosive strength. It works by saturating your muscles with energy that is needed for really big lifts.
Optimal Dose: 5 g in pre-workout, up to 20 g per day
Finally, let’s talk about timing. Most pre-workouts should be taken around 30 minutes before you start working out. That way, all the ingredients begin to metabolize and are ready for use by the last set of your first lift. Now, armed with 4 key ingredients, go forth, start strong and hit your best lifting session to date!