What You Need in Your Pre-workout

Pre-workoutThe never ending maze of pre-workout supplements gets more and more complicated with each passing year. Every mom and pop supplement company has their secret revolutionary formula guaranteed to make you break your PRs with every workout. In reality, most of know know that this is simply sales talk with little substance behind their “research.”

What do I like in my pre-workout? I actually like to keep it simple. Sure, I go through times when I like my C4 as well as a couple of other pre-workout supplements, but I have my core simple ingredients that just get the job done.

#1: Caffeine

Suggested Dosage: 400-500mg

The majority of people take roughly 2mg per kg of bodyweight.

Benefits of Caffeine: Energy

There is no denying that caffeine gives you a boost of energy. This is our go to beverage of choice upon waking up for a reason. For years, athletes have chugged coffee or ate coffee beans before games to amp themselves up.

#2: Creatine Monohydrate

Suggested Dosage: 5g

Benefits of Creatine Monohydrate: Strength, Explosion

I love creatine monohydrate – I cannot lie. Notice that take of the big butts song? There is nothing that gives you the pump and the explosive strength that creatine monohydrate does. While creatine comes in many different forms, creatine monohydrate is my form of choice.

#3: Branched-Chain Amino Acids (BCAAs)

Suggested Dosage: 5g

Benefits of BCAAs: Protein Synthesis

I like to sip on BCAAs all day long, but pre-workout and post-workout consumption is highly suggested. BCAAs (leucine, isoleucine and valine) regulate protein metabolism while increasing protein synthesis and suppressing protein breakdown. Leucine is the most important, but all three are extremely useful.

#4: Beta-alanine

Suggested Dosage: 2-5g

Benefits of Beta-alanine: Muscular Endurance

Beta-alanine can greatly assist with training volume and gives that added tingly feeling that we all love. Beta-alanine works by buffering hydrogen ions (H+), giving you the ability to keep your intensity up for longer periods of time.

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