Pre-workout guide for newbies:
If you're new to working out, you may have heard about pre-workout supplements. These supplements are designed to provide energy and focus for your workout, allowing you to push yourself harder and achieve better results. However, with so many different types of pre-workout supplements on the market, it can be overwhelming to figure out what you need and how to use them safely. In this blog post, we'll answer some common questions about pre-workout for beginners.
What should I be looking for in a pre-workout?
When searching for a pre-workout, there are several key factors to consider to find the right one for you. First and foremost, look for a product with ingredients that align with your fitness goals. Whether you seek increased energy, enhanced endurance, or improved muscle pumps, understanding the ingredient list is crucial. Opt for pre-workouts with proven components like caffeine, beta-alanine, citrulline malate, and creatine. Additionally, check the dosage of these ingredients to ensure they align with your tolerance and requirements. Furthermore, consider any sensitivities or allergies you may have and look for pre-workouts free from items that could impact you. Lastly, seek reputable brands with positive customer reviews and certifications to ensure quality and safety. Remember that individual responses may vary, so always start with a smaller dosage to assess how your body reacts before gradually increasing the amount if needed. Consulting with a healthcare professional can also provide personalized recommendations based on your fitness level and health status.
What is the upper limit of caffeine for a day?
Many pre-workout supplements contain caffeine, which is a stimulant that can help to improve focus and energy during your workout. However, it's important to be mindful of your overall daily caffeine intake, as consuming too much caffeine can cause negative side effects like jitters, anxiety, energy crash and insomnia.
The recommended daily limit for caffeine is 400 milligrams per day for most adults. However, this limit can vary depending on your body weight, tolerance, and sensitivity to caffeine. If you're new to pre-workout supplements, it's a good idea to start with a lower dosage that contains around 100-200 milligrams of caffeine and gradually increases as needed.
It's also important to be mindful when consuming caffeine from other sources like coffee, tea, or energy drinks while taking pre-workout supplements, as this can increase your total caffeine intake.
Caffeine: Caffeine is a stimulant that can increase energy, focus, and alertness during workouts. The general dosage of caffeine in pre-workouts ranges from 100-325mg per serving.
Why does pre-workout make you itchy?
One of the most common side effects of pre-workout supplements is the "tingling" sensation that many people experience shortly after taking them. This sensation is known as "paresthesia" and is caused by the ingredient beta-alanine, which is often included in pre-workout formulas. Beta-alanine is an amino acid that can help to reduce muscle fatigue and improve endurance, but it can also cause tingling and itching sensations in the skin.
While the sensation can be uncomfortable, it is generally harmless and will go away on its own. If you find the sensation too uncomfortable, you can try reducing your dosage of pre-workout or switching to a formula that doesn't contain beta-alanine, although a vast majority enjoy this sensation as it provides a queue that their pre-workout has taken effect.
Beta-Alanine: Beta-alanine is an amino acid that can help to reduce muscle fatigue and improve endurance. The general dosage of beta-alanine in pre-workouts ranges from 1.6g - 3.2g per serving.
Beta Alanine Free: Pride
What do you mean by “pump”?
The "pump" is a term used to describe the feeling of increased blood flow to your muscles during a workout. When you lift weights or engage in other forms of exercise, your muscles require more oxygen and nutrients to perform, and the increased blood flow helps to deliver these essential resources to your muscles.
The pump can also cause your muscles to temporarily appear larger and more defined, which is why many bodybuilders and fitness enthusiasts seek it out. Pre-workout supplements may contain ingredients like nitric oxide boosters or amino acids that can help to increase blood flow and enhance the pump during your workout.
However, it's important to note that the pump is a temporary effect and will subside shortly after your workout. Pump ingredients are beneficial for increasing blood flow and improving nutrient delivery to working muscles, and many who use pump products enjoy the fuller sensation of their muscles when training.
Citrulline Malate: Citrulline malate is an amino acid that can help to increase blood flow and improve muscle endurance. The general dosage of citrulline malate in pre-workouts ranges from 3g - 6g per serving. Other pump ingredients include Agmatine, Arginine and AAKG.
What other ingredients help support me during my workout?
In addition to the primary ingredients like caffeine, beta-alanine, pump ingredients, pre-workout supplements often include supporting ingredients to provide a well-rounded boost to your workouts. Taurine, an amino acid, plays a crucial role in reducing muscle fatigue and supporting heart health, while also acting as an antioxidant to aid in muscle recovery. Tyrosine, another amino acid, supports cognitive function and mental focus, helping you stay sharp and motivated during intense training sessions. Some pre-workouts incorporate specific focus-enhancing ingredients like English Walnut Extract, which contains natural compounds known to improve cognitive performance during workouts. Theobromine, derived from cocoa and chocolate, contributes mild stimulant effects, increasing heart rate and blood flow to boost energy levels. B vitamins, such as B6 and B12, are also commonly found in pre-workouts due to their role in converting food into energy and reducing exercise-induced fatigue. These supporting ingredients work synergistically with the main components to create a comprehensive pre-workout formula that optimizes your physical and mental performance during exercise. As with any supplement, it's essential to consider individual sensitivities and consult with a healthcare professional before incorporating a pre-workout into your fitness regimen.
What if I can’t handle caffeine and stimulants?
Never fear, you’re also catered for! Just keep your eye out for products labelled “Pump” or “Stim-Free”- you’ll still get bang for your buck but you’ll be able to rest easy at night knowing the only thing keeping you awake reminiscing about your excellent workout! These products are best suited for those who are caffeine sensitive - due to negative side effects like anxiety, nervousness or jitters. Stim-free pre-workouts are also an option for those who enjoy training later in the afternoon / at night as caffeine can negatively impact your sleep and sleep quality. Stim-free pre-workout provide an opportunity to still access the full support a pre-workout has to offer, all without the caffeinated buzz. There are extra bonuses to these types of pre-workouts as well, more notably the ability to stack them with caffeinated alternatives to either provide larger support or boost other key ingredient doses without overdoing caffeine.
In summary, pre-workout supplements can be a helpful tool for beginners who are looking to increase their energy, performance and focus during their workouts. However, it's important to be mindful of the ingredients and dosages you're consuming and to prioritize proper nutrition, hydration, and exercise form to get the most out of your workouts. At Supplement Mart, we have an extensive range of pre-workout supplements, tailored to suit any fitness or experience level, any sports or exercise, and any goal!