Some supplements also include proprietary blends, artificial sweeteners, and other additives, so check for these if you prefer to avoid them. Read the ingredient list carefully to ensure a product contains research-backed ingredients. Are you looking to build muscle or hoping to improve endurance? Look for a product that’s formulated to support your exercise goals. However, not all supplements are created equal. Pre-workout supplements may help boost your energy levels and improve your athletic performance. Branched-chain amino acidsīranched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine.īCAAs have been shown to increase muscle growth and decrease muscle soreness, though more research is needed ( 13, 14). If increasing strength is your top priority, look for a pre-workout supplement that includes creatine.Ĭreatine is one of the most studied supplements in the fitness industry and has been shown to improve both muscle strength and weightlifting performance ( 12). While some studies suggest that it boosts nitric oxide production, L-arginine has not been found to benefit exercise performance, as it’s broken down before it reaches the bloodstream ( 10, 11).
L-arginine is another amino acid that’s frequently found in pre-workouts, either on its own or with L-citrulline. As a result, your muscles can receive more oxygen and more nutrients to support muscle performance and growth ( 8, 9). L-citrulline is another amino acid to look for, as it has been shown to boost nitric oxide production, which improves blood flow to the muscles. However, beta-alanine can cause a harmless tingling sensation that some individuals dislike. Beta-alanineĪnother common ingredient is beta-alanine - an amino acid that research suggests may prevent the buildup of acid in muscle tissue, allowing your muscles to work harder ( 6, 7). While caffeine has been shown to improve strength and athletic performance, some individuals may be more sensitive to caffeine’s stimulant effects ( 4, 5). Additionally, some ingredients may cause unwanted side effects. When looking for a pre-workout supplement, women should consider the specific ingredients, as some have been shown to be more effective than others. Common pre-workout supplement ingredients
0 kommentar(er)
