Pre-workout supplements have become increasingly important among sports enthusiasts, from the novice to the most amateur and competitive.
These supplements contain amino acids, stimulants, energizers, vitamins, and minerals, among others, that stimulate and increase the mental and physical activity of athletes. They should be used minutes before the training according to their indications.
In the market, there is a wide variety of these products, from the most basic to the most complex, and although athletes maintain an adequate diet, they need them to optimize their training and competitions.
Next, we offer you the ten best pre-workout supplements, with their basic components and corresponding benefits. Any choice must be guided by a professional.
Top 10 Pre Workout Supplements
The two most popular supplements are, to a large extent, protein powders and supplements before training. This is our official list of the best pre-workout supplements on the market.
These brands of pre-workout products 10 have been ranked because they dominate e-commerce sales lists, fitness bloggers love them and have the highest user reviews online.
What is a pre-workout supplement?
In short, a pre-workout supplement is a product that you take just before exercise that helps maximize your workout. These products aim to provide additional energy, power, strength, and resistance for a short period after consumption.
Most of the time, supplements before training are in powder form and should be mixed with water, milk or other liquid. You can also find prepared beverages, bars and even pills that contain the same active ingredients found in popular powders. There are advantages and disadvantages to each form of supplement, but in general, the most effective pre-workouts come in powder form. Powdered products tend to absorb and digest faster, giving you a quick boost of energy and strength.
Why take Pre-Workout Supplements?
One of the most important points is the availability of nutrients. If our pace of life does not allow us to maintain an adequate intake or distribution of meals, or the only time we have to train, we do not have enough time to eat, a pre-workout supplement can solve this problem.
Some people train without eating, however, in this case, they specify another series of recommendations, which also takes into account the high-intensity character of the activity.
Common ingredients used in pre-workout products
There are a lot of different types of supplements designed to improve the performance of your workout. Some individual supplements, such as creatine, can provide real benefits on their own, while most individual ingredients work best when mixed. In general, the highest qualifying pre-workout supplements contain a mixture of ingredients to provide optimized results.
Pre-training supplements give you an extra boost to improve your workouts, allowing you to train more intensely, with higher loads and for longer periods of time. Some of these supplements provide rapid absorption carbohydrates to ensure that energy reserves remain high, others stimulate the central nervous system, improve vascularity or increase metabolism.
The main benefits of this type of product are:
- Provide more energy
- Increase resistance and performance.
- Enhance strength.
Based on the quality of the ingredients and their effectiveness, we have selected the recommended pre-training supplements for you. In addition, we will try to base ourselves on the scientific evidence to explain the properties of each supplement, which we will cite at the end of the article, in case you want to investigate in depth. Take a look at the following list before choosing your ally.
More and more studies, and especially by experiences of athletes and athletes who put into practice supplementation protocols, are gaining great relevance in the world of sports nutrition. In this sense, pre-workout supplementation will be considered before starting the physical exercise, in order to produce improvements in our sports performance and even favor the recovery that comes after.
The concept of pre-workout supplementation is relatively new since it was usually identified with the protein shake after training and go.
Benefits of taking Pre-Workout Supplements
- Improve performance
- Increase strength and endurance
- Reduce muscle catabolism during training
- Increase protein synthesis
- Boost energy and improve concentration
- Improve the release, absorption, and assimilation of nutrients
- Increase the metabolic rate (increase in fat burning )
- Create a hormonal environment, conditioning for anabolism
Obviously, all this is achieved by putting all the pieces together: subject and condition thereof, plan of training and dietetics, and of course rest
Importance of Pre-Training Supplementation
If we are meticulous in our training plans, and of course, we keep the same importance to nutrition, then we will get the most out of pre-workout supplementation. Any athlete or athlete, or even knowing our goal, at “user level”, we can “take out”.
Ingredients and formulations
The different ingredients are included in the categories:
- Stimulants: The vast majority of people seek this type of ingredients, without looking at others. For us it is below other groups. Caffeine, yohimbine or yerba mate belong to this group.
- Vasodilators: Here are the ingredients that improve the production of nitric oxide and favor blood flow to the muscles. Here we can find citrulline or arginine in its different formulations.
- Volumizers: Ingredients that help increase muscle mass when we take them before training. Here is not only creatine (which also acts in other facets such as increased strength and endurance) but the BCAA’s, glutamine or l-carnitine (which besides being a fat burner also influences the androgenic receptors present in the muscle cells).
- Energetics: While some stimulants such as caffeine act as energetics, there are also other nutrients that work in the central nervous system improving muscle endurance, such as L-tyrosine, taurine, Rhodiola Rosea or the B vitamins (especially the vitamin B6 and B12).
- Strength and power: Ingredients such as creatine, betaine or beta-alanine act to improve muscle contractions, strength, and explosiveness.
- Fat burners: Yes, in the pre-training also include ingredients that promote the use of fats as energy (and incidentally, prevent them from accumulating). Ingredients such as green tea, or citrus Aurantium favor this process.
- Nootrópicos: Many people what they value most of this type of products is the effect of concentration and focus they provide, improving the mind-muscle connection and that attitude of training to the fullest. Here stand out ingredients such as choline or huperzine A (both are precursors of acetylcholine).
Although there are a large number of supplements formulated to improve our training, there are ingredients common to most formulations, such as arginine, caffeine, taurine or amino acids and bcaas. But what is the function of each of them?