A person who works out needs to be very particular about his / her nutritional status. So as to work out effectively the nutritional status should be such that it can support the workout schedule of the person. This can be achieved either by diet alone or through a combination of diet and supplements. These supplements may be used either before working out called as pre-workout supplements or afterwards called as post-workout supplements.
Pre-workout supplements are taken 2-3 hours prior to exercise with the objective of improving workout potential, body tissue hydration and electrolyte availability. Body tissue hydration and electrolyte availability ensure that a person does not suffer with muscular cramps and dehydration while working out. Pre-workout supplements have a right mix of nutrients which provide adequate fuel to the body to enhance your workout. They also improve blood flow, and lead to a better mental focus which are few of the reasons why more and more people are using pre-workout supplements. So what pre-workout product is right for you?
To evaluate which workout supplement works for you it is important to know the ingredients in its composition. Following ingredients help in planning a healthy pre-workout supplement.
Glucosamine Sulfate: glucosamine is a dietary supplement which supports the structure and function of joints. The commonly sold forms of glucosamine are glucosamine sulfate and glucosamine hydrochloride. Supplemental glucosamine helps to prevent cartilage degeneration. Glucosamine as a pre-workout supplement provides cushion to the cartilage and prevents injuries to the tissues while working out.
Glycerol: Even a small decrease in hydration status can result in a dramatic decrease in athletic performance and greatly increase the risk of injury. Because of its properties as a hyper hydrating agent, glycerol is now commercially available and marketed as a sport supplement. Glycerol can be ingested with water or sport drinks. As a pre-workout supplement glycerol can prevent dehydration and muscular cramps.
Protein / Amino Acids: might include ready to drink shakes, bars, gels and powders in variety of flavors. It includes Whey protein, branched-chain amino acids, Casein protein, Soy protein, Egg-white protein, etc. Endurance athletes in aerobic activity may have increased daily protein intake of 1.2-1.4 g per kg body weight per day where strength training athletes performing anaerobic activity may have increased daily protein intake needs of 1.4-1.8 g per kg body weight. BCAA are metabolized in muscles and have an anabolic effect on it. Glutamine an amino acid found in human muscle is a supplement which helps in building muscle tissue.
Creatine: Creatine occurs naturally in human body which supplies energy to muscle cells. A number of scientific studies have shown that creatine can improve strength, energy, muscle mass and recovery times. Creatine when taken daily in the morning can provide adequate fuel for exercising which promotes healthy muscle development.
Sports Drink: A sports drink is designed to help people to hydrate their body pre, during and post work out. Electrolyte replacement promotes proper rehydration, which is important in delaying the onset of fatigue during exercise. As the primary fuel utilized by exercising muscle, carbohydrates are important in maintaining exercise and sport performance. A typical sports drink includes a carbohydrate source, electrolyte source and fluid source.