Fitness supplements can be invaluable tools in aiding your workout, but be careful to select ones that suit your individual needs and are safe for consumption.
Protein supplements are popularly recognized for their muscle-repair benefits and often come in the form of powder that can be mixed with water or a smoothie for easy consumption. Some include creatine, beta-alanine and caffeine to bolster energy and performance for enhanced effectiveness.
Pre-workout supplements
Pre-workout supplements can be an invaluable aid to optimizing your workouts. They usually contain caffeine and nitric oxide, both of which can boost energy levels and performance if taken in excess. But they should always be used correctly; read and follow label instructions, taking caution if taking with other medicines or supplements.
Pre-workout supplements are taken 30-60 minutes before any physical activity, offering extra energy and helping your muscles prepare for exercise by increasing blood flow to muscle tissues, increasing oxygen availability for your muscles. They may also help accelerate recovery after tough workouts as many pre-workout supplements contain beta-alanine which may reduce build-up of acids in muscle tissues that could otherwise lead to soreness.
Post-workout supplements
Pre and post workout supplements are powerful tools for optimizing your workout and promoting greater recovery. Available in various forms to meet individual needs and dietary preferences, such as protein powders, carb/fat blends, BCAAs and creatine; pre/post workout supplements provide essential boosts.
Protein is essential to muscle growth and strength. It helps repair damaged muscles after exercise while also stimulating protein synthesis to combat fatigue by increasing muscle protein synthesis. Supplements often include the BCAAs leucine, isoleucine and valine as part of their formula.
Powders used as pre-workout supplements typically mix easily with water or another beverage and contain almost no calories, while providing essential electrolytes such as potassium to keep you hydrated during and post workout. Furthermore, pre-workout supplements often contain caffeine which increases energy levels and prevents early fatigue while exercising.
Weight loss supplements
Supplements can help people maximize their fitness regimes and workout routines, providing extra energy, focus, and performance during high intensity exercises.
Pre-workout supplements often combine ingredients such as caffeine, beta-alanine and creatine that boost both physical and mental performance. Caffeine can increase endurance by blocking adenosine receptors in your brain to increase alertness; creatine builds muscle while simultaneously improving strength and power.
Ribose, a natural sugar found in DNA and used as part of exercise energy production, is another popular pre-workout supplement ingredient. Other research-backed ingredients may also help, including quercetin (found in some vegetables and berries) which may decrease how much lactic acid builds up during intense physical exercise; and sodium bicarbonate which is found in baking soda powder or tablet form for taking pre-workout supplements to combat fatigue due to excess lactic acid build-up.
Energy supplements
If you find yourself suffering from general fatigue or an insufficient energy source for physical activities, considering taking B-vitamin supplements that support energy production and recovery. Examples include riboflavin (B2), thiamin (B1), niacinamide (B3), pantothenic acid (B5), folic acid (B9) and cobalamin (B12).
Citrulline malate, another ingredient often included in pre-workout supplements, can help you push harder at the gym by turning into nitric oxide and increasing blood flow and oxygen delivery to your muscles. Furthermore, citrulline malate may boost ATP production within your body for enhanced muscle strength and power gains.
Other ingredients, like ashwagandha, rhodiola and ginseng have also been associated with increased energy levels; however, more research needs to be conducted into how these herbs and plants impact your energy. You can find energy supplements available as pills, powder or liquid form; many even come in combinations designed specifically to maximize performance at the gym – typically taken 30-60 minutes prior to hitting up your workout.
