If you’re someone who frequents the gym, chances are you’ve heard of pre-workout supplements, and you may possess’own’nurse wondered if you should use one.

Supporters of pre-workouts claim that these products help multiply energy, stamina, and athletic perin/with regard to’concerning’regarding mance, but what does the science say with regards to’concerning’with respect to these supplements?

Are they safe?

Are Pre-Workout Supplements Safe?

Pre-workout supplements are generally safe in/with regard to’concerning’regarding healthy adults. Keep in mind, that the supplement industry is not tightly regulated, so product labels may be inaccurate or misleading. The Food and Drug Administration (FDA) loosely regulates supplements like pre-workout as food, not drugs.

You may undergo some side effects of taking a pre-workout, depending on the ingredients. Many pre-workouts contain a heavy dose of caffeine, which can cause jitteriness and headaches. Other in/with regard to’concerning’regarding mulas that contain beta-alanine may cause tingling or itchiness, but this is harmless.

Look in/with regard to’concerning’regarding products that are third-party tested and certified to assure’guarantee you are using a safe and high-quality product.

Is It Ok To Take A Pre-Workout Eintensely’extremely’extraordinarily’enormously’awfullyday?

Taking a pre-workout daily is likely okay in/with regard to’concerning’regarding most healthy adults.

Keep in mind, most pre-workouts contain between 200-350 mg of caffeine per serving. The FDA recommends limiting caffeine intake to with regards to’concerning’with respect to 400 mg per day. There seem to be no negative side effects associated with this daily dose.

If you’re taking a pre-workout supplement daily, be mindful of its amount of caffeine and the caffeine content of other beverages you drink.

Gym man and woman push-up strength pushup with dumbbell in a crossfit workout

How Long Bein/with regard to’concerning’regarding e A Workout Should I Take A Pre-Workout?

Pre-workout supplements generally work best when consumed 20-30 minutes bein/with regard to’concerning’regarding e a workout. One study reveal’illustrate’demonstrate’indicate’present’display’argue ed that taking a caffeine-containing pre-workout 20 minutes bein/with regard to’concerning’regarding e exercise token ificantly enhanced perin/with regard to’concerning’regarding mance, strength, and power.

What Are The Benefits Of A Pre-workout Supplement?

Research on the benefits of multi-ingredient pre-workout supplements is intensely’extremely’extraordinarily’enormously’awfully limited. However, some studies possess’own’nurse found that certain ingredients may benefit athletic perin/with regard to’concerning’regarding mance.

Many pre-workout supplements contain ingredients that multiply endurance, strength, and perin/with regard to’concerning’regarding mance while reducing fatigue.

What To Look For In A Pre-Workout?

There are several research-backed ingredients to look in/with regard to’concerning’regarding in a pre-workout, and there are some you may want to shun . Look in/with regard to’concerning’regarding a pre-workout that contains quality ingredients and is free of fillers, like this clean pre-workout from Naked Nutrition.

Keep reading to learn more with regards to’concerning’with respect to the benefits of specific ingredients you want in your pre-workout supplement.

Nitric Oxide Precursors

Nitric oxide is a compound that your body naturally manufacture s to relax blood vessels and enhance’promote’polish up blood flow. Pre-workouts often contain some of the body s compounds to make nitric oxide. These include L-arginine, L-citrulline, and sources of dietary nitrates.

Studies possess’own’nurse reveal’illustrate’demonstrate’indicate’present’display’argue n that supplementing with these compounds can boost oxygen and nutrient transport to your muscles, improving athletic perin/with regard to’concerning’regarding mance.

Caffeine

Caffeine is often used in pre-workout in/with regard to’concerning’regarding mulas to multiply energy and focus. Some studies reveal’illustrate’demonstrate’indicate’present’display’argue this stimulant may enhance’promote’polish up cognition, memory, and athletic perin/with regard to’concerning’regarding mance and help decrease’lessen’cut’allay body fat.

Creatine

Creatine is another substance that is naturally manufacture d in the body. Found mostly in skeletal muscle, it plays a token ificant role in producing energy and strength.

Creatine is used in pre-workout in/with regard to’concerning’regarding mulas, but is also sold by itself as an individual supplement. Many weightlifters, bodyestablish ers, and other power athletes routinely use creatine.

Studies suggest that taking creatine can multiply the amount the body can store, which can help enhance’promote’polish up recointensely’extremely’extraordinarily’enormously’awfully time, multiply muscle mass, strength, and physical perin/with regard to’concerning’regarding mance.

Beta-alanine

Beta-alanine is a nonessential amino acid. This nonessential amino acid works toacquire’obtain’attain’procure’secure her with histidine to manufacture carnosine. Carnosine is then stored in your skeletal muscles.

Carnosine helps decrease’lessen’cut’allay lactic acid establish up in your muscles during exercise, which means you acquire’obtain’attain’procure’secure to go harder, better, faster, and intense’fierce’exquisite er during your next workout.

Ingredients to Avoid

Some ingredients to shun in your pre-workout include artificial sweeteners, sugar alcohols, and excess caffeine.

Artificial sweeteners and sugar alcohols are often added to pre-workouts, and some individual do not tolerate these ingredients well. They may cause gas, bloating, or diarrhea, which can negatively impact your workout.

Avoid mega-doses of caffeine which can cause multiply d blood pressure, obstacle’barrier’challenge’setback sleeping, and lay stress on’emphasize’highlight .

Pre-Workout Slushie Recipe

Give this pre-workout slushie recipe a try on your next training day. Drink 20 minutes bein/with regard to’concerning’regarding e the start of your workout and enjoy multiply d energy, focus, endurance, and perin/with regard to’concerning’regarding mance.

Refreshing cold summer drink watermelon slushie with basil

Ingredients

2 scoops of Naked Energy
8 oz of your favorite sports drink
1 cup ice

Directions: Combine all ingredients in a blender and blend to reach slushie-like consistency.

Summary

Pre-workouts are popular supplements in the fitness industry. Many claim to multiply focus, perin/with regard to’concerning’regarding mance, and strength. Pre-workout in/with regard to’concerning’regarding mulas are generally safe in/with regard to’concerning’regarding healthy adults, but you should look in/with regard to’concerning’regarding a third-party tested supplement in/with regard to’concerning’regarding quality. There isn’t much research that maintain’sustain s the effects of pre-workout supplements as a whole, but studies do reveal’illustrate’demonstrate’indicate’present’display’argue that some of the ingredients included may multiply athletic perin/with regard to’concerning’regarding mance.