Getting into a regular workout routine can be tough, but building a workout routine that is focused on improvement may take a trainer, a supplement or both. Making sure that you have the right pre-workout supplements for your goals can really speed up your benefits.
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What is a Pre-Workout Supplement
A pre-workout supplement is generally a drink mix that may include caffeine to help you build more muscle and burn more calories than your regular workout. You can also get a pre-workout supplement in capsule form if you are not keen on flavored drinks.
According to Legion Athletics, getting into a state of hypertrophy or muscle building will take a lot of time with free weights barbells. If you are used to working out on machines, the extra focus you will gain from a natural pre workout supplement choice can build more muscle and save you from injury.
Supplement Comparison Table
Ingredient | Primary Benefit | Functional Role in the Body |
|---|---|---|
BCAA | Muscle Repair & Growth | Builds lean tissue and repairs small muscle tears after hard training |
Caffeine | Focus & Energy | Increases mental focus, maintains excitement for workouts, and prevents post-workout sluggishness |
Citrulline | Nutrient Delivery | Increases the flow of blood, oxygen, and nutrients to muscles to speed growth and reduce soreness |
Beta-Alanine | Endurance | Delays the “muscle burn” during exercise and prevents acid build-up in tired muscles |
Benefit 1: Amino Acids
A quality pre-workout supplement will include branched-chain amino acids or BCAA. This builds lean tissue and increases your lean body mass. It can also help repair the small tears in your muscles after a really hard workout. Back this up with a decent serving of lean protein with your breakfast meal to support these tiny muscle tears.
Benefit 2: Caffeine
Caffeine is more than coffee. There are many supplements that offer as much caffeine as three cups of coffee, so if you don’t react well, make sure you get a decaf blend.
However, if you are working out hard and ending up sore, the extra caffeine can help you stay excited about your next workout and stay focused on your new moves. This caffeine may also help you avoid the post workout feeling of dragging or feeling sluggish.
Benefit 3: Citrulline
In addition to amino acids, many pre-workout supplements include citrulline. Citrulline is an amino acid that increases the flow of blood, oxygen, and nutrients to your muscles while you train. This can speed up new tissue growth and hopefully reduce your soreness. To maintain your benefits from citrulline, focus on getting plenty of water and rest after a workout. Supplements can heal this muscle tissue, but without good quality sleep, it will take longer.
Benefit 4: Beta-Alanine
If you’ve ever pushed until you felt your muscles burn, you may have needed beta-alanine. During your workout, beta-alanine can help you work out longer and harder before the burn kicks in. Even better, this supplement can prevent the build-up of acid in tired muscles as you cool down.
Add a long round of stretching to help your body shed additional acid. Finally, if you sense that new muscle tissue is sore or clumsy, consider a workout with resistance without all the weights, such as a swim.
Building up your lean muscle will take a new focus in your workout process. By keeping your body effectively supplemented, you will likely have less muscle pain over the coming days. You’ll also be rewarded with new muscle growth!