What holds you back from consistently exercising? Is it a lack of energy or motivation?
If these are issues for you, high-quality pre workout supplements can make a big difference.
What does a “high-quality” pre workout supplement look like? For starters, it contains science-backed ingredients that have been proven to help you feel more energized and maximize your workout performance.
Not sure what ingredients to look for when reading pre workout supplement labels? Outlined below are seven must-have ingredients that ought to be featured in every pre workout drink.
1. Caffeine
Most commonly found in drinks like coffee and tea, caffeine is a stimulant that can increase your energy and focus. It is the most widely used ingredient in pre workout supplements. The only exception is those that are specifically labeled as stimulant-free.
Studies have shown that caffeine helps to enhance various aspects of your workout. This includes improving your ability to exert force and increasing your power output. These benefits are extremely useful for athletes involved in cycling, sprinting, and weight training.
Caffeine can also enhance overall athletic performance. It increases endurance and helps you to maintain a higher level of training for longer periods.
How much caffeine do pre workout supplements have? How much should you be taking in a day?
The recommended safe amount of caffeine is approximately 400mg (or 0.014 ounces) per day. Everyone’s tolerance is unique, though, and it may take some experimentation to see what works best for you.
Most pre workout supplements, including those in the ProSupps pre workout line, contain between 200 and 400mg (0.007-0.014 ounces) of caffeine.
2. Creatine
Creatine is a naturally occurring substance that is present in most of your muscle cells. The main function of creatine is to generate power and strength for your muscles while you exercise.
Several studies have shown that creatine helps to enhance strength and muscle mass, which leads to an improvement in overall athletic performance. This can be seen in the results of a recent study, which showed that people who take creatine as part of their pre workout supplement see higher average gains in strength compared to those who do not.
If you have more energy while exercising, you’ll likely see greater improvements in your performance over time.
How much creatine should you take to see results? Experts recommend taking between three and five grams (0.10-0.17 ounces) per day.
3. Sodium Bicarbonate
Sodium Bicarbonate is most commonly known as baking soda. Many people are surprised to learn that this familiar household product is surprisingly useful when added to pre workout supplements.
Sodium Bicarbonate helps to counter lactic acid build-up in your body. It acts as a buffering agent, which helps to reduce feelings of fatigue while you work out. You know that straining, achy feeling you get in your muscles during a tough training session? This feeling is an indication of lactic acid accumulation in your muscles, but Sodium Bicarbonate helps to minimize it.
Current research about the benefits of sodium bicarbonate in longer periods of exercise is somewhat limited. However, some studies have shown benefits in shorter, high-intensity bursts of exercise in cycling, sprinting, etc. Sodium Bicarbonate seems to be especially helpful when it comes to alleviating muscle burn during high-intensity activities.
How much Sodium Bicarbonate should you look for in a pre workout supplement? The recommended dose is around 136mg (0.0012 ounces) per pound of body weight.
4. Beta-Alanine
Beta-Alanine is an amino acid. Like Sodium Bicarbonate, it helps to counter the lactic acid build-up in your muscles and reduce muscle fatigue when you exercise.
A pre workout supplement that contains Beta-Alanine can increase its concentration in your body. This helps to improve athletic performance by increasing your endurance, especially during high-intensity exercises that last for at least one minute. Beta-Alanine can be useful during long periods of exercise, too, but its effects are not as noticeable.
How much Beta-Alanine should your pre workout contain? The recommended dose is between 4 and 6 grams (0.14-0.21 ounces) per day.
5. Citrulline
Citrulline is another naturally occurring amino acid. It can be beneficial for your athletic performance because it encourages more blood flow to the muscle tissues.
The greater your blood flow, the faster oxygen and other nutrients reach your muscles during exercise. This helps to prime your body for optimal performance. Research has shown that weight training athletes who take citrulline are able to maintain a higher intensity in their training for longer periods of time, compared to those who were given a placebo.
Citrulline normally comes in two forms: L-citrulline and citrulline malate. Both forms are used in pre workout supplements, such as HYDE Xtreme and HYDE Pre Workout.
The recommended dose of Citrulline is 3-6 grams (or 0.10-0.211 ounces) per day. Look for a pre workout that contains this amount for optimal results.
6. Nitrosigine
Some of our supplements, such as the HYDE Xtreme, Mr. Hyde Signature and HYDE Test Surge pre workouts contain a patented bonded arginine silicate complex called Nitrosigine®️. This ingredient has been proven to significantly increase the amount of nitric oxide in the body.
Nitric oxide helps to increase blood flow to your muscles. This helps to improve your athletic performance.
Consuming pre workout supplements that contain Nitrosigine and increase nitric oxide helps to improve blood flow. This allows you to maximize your overall performance as you supply oxygen to your muscles more efficiently.
Most athletes and gym-goers can benefit from Nitrosigine and increased nitric oxide production. However, it’s especially ideal for those who enjoy running, cycling, and weight lifting.
7. BCAAs
There are three branched-chain amino acids (also known as BCAAs): Leucine, Valine, and Isoleucine. These special amino acids play key roles in muscle building and are commonly found in high-protein foods, such as eggs and meat.
Such foods are typically sufficient when it comes to giving your body the amount of BCAAs it needs to build muscles. However, taking BCAA supplements before a workout can also be beneficial.
Studies have shown that BCAAs help to reduce muscle fatigue. They can also increase mental and physical strength and endurance and speed up the recovery process by reducing the soreness in your muscles post-exercise.
The recommended dose of BCAAs varies across individuals. However, most supplements, including ProSupps HydroBCAA contain 7g (0.24 ounces) in a 2:1:1 ratio of Leucine, Isoleucine, and Valine, respectively.
Maintain Your Edge With The Right Pre Workout
Clearly, getting the right mix of ingredients from your pre workout has a direct effect on your training outcomes.
Are you ready to train harder and longer? Whether you’re trying to build lean muscle mass or hit certain strength targets, high-quality pre workout supplements will give you a much-needed boost and push you to your maximum potential.
At Prosupps, we’re proud to offer a full range of HYDE pre workout products to make it easy for you to choose the right supplement for your needs. Start shopping for yours today!
