by, Sep 17, 2012
Pre-Workout For Women
Pre-workout supplements help maximize and enhance your workout routines. The right pre-workout supplements can help improve every aspect of training.
Pre-workout supplementation is designed to:
- Improve performance
- Increase strength
- Increase endurance
- Decrease muscle breakdown during training
- Increase protein synthesis
- Improve energy and focus
- Improve nutrient delivery
- Increase metabolic rate (fat burning)
Different ingredients found in pre-workout supplements will improve various aspects of the training session. Let’s break it down.
Common Pre-Workout Supplement Ingredients
Caffeine wakes you up and gets you going. Caffeine is a stimulant that acts on the nervous system to increase alertness and focus. It also stimulates the metabolism by increasing the force and rate with which your heart works thus increasing the amount of oxygen delivered to your tissues. More oxygen in your tissues means you get a killer workout.
Moderate doses of caffeine are best for improving athletic performance. If the dose of caffeine is too high it can impair coordination and performance. You get the “shakes”.
Most pre-workout products contain dosages of around 200mg. Caffeine is in almost every pre-workout on the the market (except stimulant-free products).
Creatine has the ability to maximize strength which translates into muscle growth and improvements. If creatine stores are low then failure during a set will be reached sooner than if creatine stores were full. If your goals include gaining strength and muscle, then make sure your pre-workout has creatine. It will help you with those last few reps.
The three branched chain amino acids (Leucine, Isoleucine, and Valine) can reduce muscle tissue breakdown. BCAAs are metabolized in the muscle tissue when you’re body needs them. By taking BCAAs before training you can prevent your body from using the aminos from your muscle tissue because they will be available in the blood. This helps prevent muscle loss.
Tyrosine is an amino acid with many functions. Tyrosine is helpful in a pre-workout supplement because it has been shown to control the effects of acute stress and reduce effects of over-training. It can also increase concentration during times of stress on the body (like during a workout).
Beta-alanine occurs naturally in your body and has been suggested to decrease fatigue during muscular activity. Beta-alanine may be able to offset some of the oxidative stress associated with fatigue. Delaying neuromuscular fatigue translates into increased muscular endurance.
L-Arginine is produced by your body. The reason it’s taken as a supplement is because it’s a precursor to Nitric Oxide. This means it helps your blood vessels expand to allow more blood flow. This is what will help you achieve that awesome muscle pump.
Cycle Your Pre-Workout (at the very least)
I prefer not taking a pre-workout consistently at all. I take a pre-workout supplement when I really need it; like on leg day, or if I haven’t slept well the night before, or if i’m just plain dragging that day. I know since I don’t take it on a daily basis that I can count on my body to respond to the ingredients because my body has not been desensitized from overuse.
If you feel taking a pre-workout more regularly is right for you it is essential that you cycle your pre-workout supplement to keep your body from adapting to it. You need your body to remain sensitive to the ingredients in your pre-workout supplement or else you will begin to not respond as well to it or even stop responding all together.
A good way to cycle pre-workout supplements is to use consistently for 6-8 weeks followed by 2-3 weeks off. Cycling off your pre-workout supplement allows your body to re-sensitize itself to the ingredients.
Just like the same training routine and diet cannot be followed forever, the same holds true for pre-workout supplementation as well.
Now that you know what pre-workout supplements contain and why those ingredients can help you improve your training you can make an educated decision on which pre-workout supplements will help you reach your goals.