Life is busy. Every day is busy: the kids have to get to school, work is pulling you in fifteen different ways before lunch, the kids have to go to soccer practice in the evening, dinner has to be figured out, the kids have to go to bed, etc., etc.
With everything that’s going on it can seem impossible to make time for a workout.
What makes things even worse when you’ve taken time from your busy schedule to hit the gym? A bad workout.
Transform workouts plagued by poor energy levels, incomplete sets, and strained reps by injecting these supplements into your pre-workout routine. You won’t regret it. I promise.
Caffeine 1-2 hours before your workout
Old faithful. The most popular supplement out there; used by mankind for hundreds of years when looking for a little more pep in the step.
Caffeine works by promoting excitability in the brain and spinal cord and by stimulating muscle fiber recruitment. It also decreases feelings of fatigue and muscle pain while you’re exercising.
A healthy dose of caffeine before a workout has been shown to:
- Improve performance in endurance athletes by an average of 3.3 percent
- Improve strength and power sports performance by up to 20%
- Improve performance in sprinters by an average of 6.5%
- Improve performance in weight lifters by an average of 9.5%
- Decrease the rate of perceived exertion by an average of 6%
Creatine is a substance found naturally in muscle cells that helps produce energy during high-intensity exercise.
Taking creatine is associated with increased muscle mass, strength, and exercise performance.
Supplementing with creatine helps increase its stores in muscle cells. More stores means there’s more around to create energy when the time comes. More energy when it’s needed and where it’s needed equals better performance for you.
Nitrosigine is associated with increasing blood flow, focus, and energy for up to 6 hours after you take it.
Nitrosigine is a patented complex of bonded arginine – an amino acid – and silicon developed by the company, Nitrosigine. You can find nitrosigine in over 75 different products.
Getting enough protein is a must if you want to build muscle.
Protein is broken down throughout the course of a workout (which is normal). To build muscle back up (making them stronger in the process) you need to consume amino acids – the building blocks of protein.
Years of nutritional wisdom suggest you need to take your protein supplement right after you work out.
Some experts are now making a case for pre-workout protein supplementation.
There case is built on the research like this:
In 2007, researchers looked at the effects a 20g protein shake taken before a workout had on protein balance and protein synthesis rates before and after exercise. They found net protein balance was positive at both time points measured and protein synthesis rates were significantly elevated.
Mix these supplements into your pre-workout routine and make the most out of your time at the gym.
Tried any of these before?
Let me know about your experiences in the comments.
Please contact me. I’d love to help you out.
Sources and further reading