Find out about the common ingredients present in pre-workout supplements that the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine have approved as having evidence-based uses in sports nutrition. These supplements have been recognized as safe and effective by the International Society of Sports Nutrition. However, it is still important to consult a physician or dietitian prior to using these supplements, as they are not reviewed by the FDA for safety or effectiveness.

Creatine : is a chemical molecule synthesised naturally in the body from amino acids and can be obtained from red meat and seafood. Research has shown that creatine increases muscle mass and can help improve performance in resistance exercise or in sports involving intermittent sprints or other brief repeated high-intensity exercises (soccer, basketball…).

Caffeine : is a stimulant mostly found in coffee, tea, soft drinks, energy drinks, and chocolate. It is often taken before a workout and has been shown to be an effective ergogenic aid, (substances or techniques used to enhance athletic performance), especially for short-term high-intensity exercise and endurance-based activities.

Beta-alanine : is a non-essential amino acid produced in the liver and found in fish, poultry, and meat. It has been shown to reduce fatigue, increase muscle mass, and improve performance, particularly in high-intensity exercises lasting 1 – 4 minutes, such as interval training or short sprints. It has also been shown to burn fat and reduce weight.

L-Carnitine : is produced endogenously by the liver and kidneys and is involved in lipid metabolism. Some research has shown that L-carnitine supplementation can benefit athletes in endurance competitions, and prolonged high-intensity exercise, and can help in recovery during high-intensity resistance exercise. It also helps burn fat and increase muscle mass.

Arginine : is known as a conditionally essential amino acid that has been linked with the ability to improve exercise performance and tolerance, increase growth hormone production, support immune function, and promote fat metabolism. In addition, post-workout consumption of arginine, combined with a proper carbohydrate intake, can help replenish glycogen stores faster.

Top Brands:

Optimum Nutrition Amino Energy Preworkout drink mixes up effortlessly with consistently good taste. Energy anytime you want an inspired boost of energy and alertness: pre-workout, morning or pick-me-up energy.

Mix up Essential Amino Energy anytime you want a fruit flavoured or coffeehouse inspired boost of energy and alertness. You can determine what's appropriate for any situation, adding a 2-scoop serving to water for an afternoon pick-me-up or increasing the amino acid matrix to 10 grams with a 4-scoop Pre-workout energy supplement that delivers 200 mg of caffeine from green coffee and/or green tea extracts.

Benefits:

• Achieve more per serving with 5 grams of Amino Acids to support muscle recovery and 100 mg of Caffeine from natural sources.
• Micronized free form amino acids for faster absorption
• Supports muscle recovery before, during and after exercise
• Supports energy and focus
• Essential amino acid delivery
• 10 calories per serving

Xtend Original BCAA is suitable for low-carb dieters to maintain physical fitness to increase the ability to intense exercise and bodybuilding to stimulate the ability to lift weight and endurance during exercise and increase training intensity to improve muscle response.

Benefits:

• Helps gain weight
• Improves endurance during exercise or competition
• Helps increase training intensity
• Sugar Free
• Carb Free
• Optimal Muscle Protein Supply
• Improve muscle performance and response.

BASIX Pure Creatine

Thousands of studies today have shown that Supplementing with creatine monohydrate can help you produce more Adenosine Triphosphate (ATP) so you can increase your workout intensity, which is especially beneficial for athletes from soccer players to bodybuilders to marathon runners. Basix Creatine Monohydrate is a pure creatine supplement from Basix. Like all Basix products, Basix Creatine Monohydrate contains nothing but pure ingredients. If you’re looking for a simple and effective creatine product, this product is for you. This pure creatine monohydrate will maximise your muscle size, increase your energy levels and push your workouts to the next level.

Solgar L-Arginine 500mg Vegetable Capsules

L-Arginine is an amino acid that promotes heart health. It stimulates nitric oxide, a compound involved in circulatory and immune function. Nitric oxide degrades very rapidly after its formation. L-Arginine serves as the precursor for continued nitric oxide production.

Benefits:

This product provides Free Form L-Arginine to promote optimal absorption and assimilation.

FAQs:

What are pre workout supplements and how do they work?

• Pre workout supplements are taken to boost energy levels and endurance during the workout. They also offer other benefits such as improved mental focus and hydration which allow you to focus and perform better during the workout. Common pre workout supplements contain caffeine, branched chain amino acids (BCAA), beta alanine and creatine.

What supplement should I take post my workout to increase my muscle mass?

• Post workout supplements are usually taken to help in recovery and repair of muscles after a workout. The most common post workout supplements are protein powders that contain BCAA, protein (concentrates, isolates, or hydrolysates) and nitric oxides.

When should I take pre workout and post workout supplements?

• Pre-workout supplements are intended to boost your energy and endurance during your workout. These supplements are taken 15-30 minutes before a workout and can also be consumed during exercise.
• Post workout supplements such as whey protein powder are best taken 30-90 min post workout for maximum benefit.

What are the benefits of taking pre workout supplements?

• Creatine increases muscle mass and can help improve performance in resistance exercise or in sports involving intermittent sprints or other brief repeated high-intensity exercises (soccer, basketball…).
• Caffeine is a stimulant mostly found in coffee, tea, soft drinks, energy drinks, and chocolate. It is often taken before a workout and has been shown to be an effective ergogenic aid, (substances or techniques used to enhance athletic performance), especially for short-term high-intensity exercise and endurance-based activities.
• Beta-alanine is a non-essential amino acid produced in the liver and found in fish, poultry, and meat. It has been shown to reduce fatigue, increase muscle mass, and improve performance, particularly in high-intensity exercises lasting 1 – 4 minutes, such as interval training or short sprints. It has also been shown to burn fat and reduce weight.
• L-Carnitine is produced endogenously by the liver and kidneys and is involved in lipid metabolism. Some research has shown that L-carnitine supplementation can benefit athletes in endurance competitions, and prolonged high-intensity exercise, and can help in recovery during high-intensity resistance exercise. It also helps burn fat and increase muscle mass.

Is pre workout FDA approved?

• It is important to consult a physician or dietitian prior to using these supplements, as they are not reviewed by the FDA for safety or effectiveness.