By Paulo Freitag
Are you wondering how to cut through the pre-workout hype and find what you really need to make the most of your workouts? We have put together a list of the ‘ultimate’ pre-workout ingredients to help you sort the trivial from the vital and take your workouts to a higher level.
A good pre-workout formula can boost your energy, up your game and enhance your pump in the gym or on the sporting field. However, with so many products on the market today, knowing what your body’s needs before a workout can be hard work.
Pre-workouts are designed to maximise physical performance and endurance. Packed with energy-boosting and protein recovery agents, they are designed to feed your muscles for an intense workout. That’s the upside.
The downside: supplement manufacturers often combine headline-making ingredients into one ‘super formula’ that reads impressive on the label, but it may be a little too aggressive for your liver and digestive system. Over-stressing your vital organs just to produce a temporary energy boost is a short-term strategy and does nothing for overall wellness.
Confused? That's why we have researched the ultimate products, so you know what to look for when looking to give your workouts a boost.
The ultimate pre-workout ingredients:
• Creatine is the superstar of sports and bodybuilding supplements. It improves endurance and performance enabling you to workout harder and longer. It increases the energy available to your body cells, so your cells can endure greater exercise stress while reducing your exhaustion rate. Research shows that up to 95 per cent of your body’s creatine supply is in your skeletal muscle tissue. However, caffeine could negate the positive ergogenic effect of creatine in your body so think twice before mixing them together.
• Taurine plays a significant role in human biology. It is a critical amino acid that helps to increase muscle strength and endurance. Taurine is one of the most abundant free amino acids in skeletal muscles and the heart. One of its core benefits is that it helps increase the heart’s pumping force, without increasing the heart rate or blood pressure. Under a strenuous workout, taurine synthesis in the body may be impaired, thus the need for supplementation. Vegans have lower concentrations of taurine in plasma and red blood cells than their non-vegan counterparts.
• Beta alanine may help you crash through pain thresholds by reducing lactic acid build-up, effectively helping you perform more sets and reps. Research shows that combining creatine with beta-alanine enhances its hypertrophy-boosting effect. Converted into a substance known as ‘carnosine’, beta-alanine may also increase the growth, strength and endurance of muscles. It also helps stave off lactic acid so you can workout harder for longer. Research shows that subjects who took beta-alanine together with creatine gained more muscle mass and lost more body fat than their counterparts who took creatine alone.
For the full article, check out the latest issue of Oxygen Magazine Australia in all good newsagents.
Source Url: http://www.oxygenmag.com.au/Nutrition/tabid/620/entryid/1758/the-ultimate-pre-workout-combo.aspx