The 6 Best Way To Take Pre-Workout In The Market
If you’ve been working out for a couple of months, you might have probably settled down to a normal protein shake you take from time to time.
If you’re just like me, you might even have a shaker bottle placed inside your locker.
However, let’s think about this. We all want to maximize our performance at the gym while we’re hitting up some pretty solid deadlifts, alongside a sweet recovery level.
So, is protein powder the only thing we need? Not really. If anything, what you need is “Timing”. I’ve been doing it for years, here’s the best way to take pre-workout!
Pre or Post: BOTH!
Well, this isn’t a surprising feat. But I still feel the need to tell you guys about it. This is the foundation to every lifter/athlete’s day to day grind.
It’s a great way to refuel energy after working out for more than 1 hour. Generally, loading up carbs gets you glycogen. You should be thankful as without it, you’ll be going to be experiencing fatigue.
But don’t get me wrong, I’m not encouraging you munch down on pasta and rice. It’s not what I mean by carbs. Ideally, you should prep your body up with a supplement or drink.
It gives you the guarantee that your gas tank is at the top of its level. Don’t take my word for it, even Machowsky agrees.
If you’re usually doing some killer workout session, it would be best for you to take at around 3.2 – 4.5 grams of carbs. This should be done per body weight pound. This has been stated by the Academy of Nutrition and Dietetics.
We’d still recommend you to get your carb breakdown professionally done. Remember, it’s still going to vary from one person to another due to the workout session.
Pre or Post: Pre
Honestly, caffeine is one of my favorite pre-workout to date. It’s surprising how it’s able to make an hour long session doable. Let’s learn what the pros are saying about caffeine.
We have the American College of Sports Medicine to help us out. Apparently, they were able to discover something interesting.
Athletes who take up caffeine sixty minutes before the show has greater endurance levels than those who haven’t taken any. The test was mostly about sprinting and running in a lab setting.
But with every great supplement, comes with a negative effect. Just make sure you’ve read the label twice. If you’re not careful and accidentally take too much, the side effects aren’t pretty.
You’ll either feel jittery, nervous, or nauseous. In some cases, you’ll get all three of them! It’s more of trial and error process in finding out your ideal caffeine intake. It’s been stated by Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook.
Tip: I know you want to at least have an idea of what your limit is. You can always take a 12-oz cup of coffee from Starbucks. Specifically, a Pike Place coffee.
Now, this particular coffee has an estimated 260 milligrams of pure caffeine. But if we’re going to base it off by the big league, such as the FDA, they stated on average people consume 200 mg a day.
As a warning, never go beyond 600 mg. You can test it this trick out and see how your body would respond – it’s the safest way.
Pre or Post: Both
We all have heard about this one, even when we were just kids – thanks, mom. This is a popular choice for people to grab when dealing with colds and other minor health concerns.
It’s already a given that Vitamin C helps you cope up with stress. It covers most factors, too. Including your day-to-day activities and tiring workout sessions.
Board Certified Sports Dietitian, Machowsky, even said the primary role of vitamin C is helping us up with metabolic stress. Correspondingly, training IS stress.
Check It Out: You’re actually reducing the risk of coughing and wheezing pre and post workout. I don’t see what’s wrong with Vitamin C.
As for the limit, you can only take up an average of 90 mg a day if you’re a fully grown male adult. On the other hand, if you’re a woman, 75 mg would already be sufficient.
This has been verified by National Institutes of Health. And in the occasion where you feel the need to take more, it shouldn’t go beyond 2,000 mg in one day.
Pre or Post: Pre
I want to verify when I say pre-workout, this should be taken at least 30 minutes before going mad crazy at the gym. That is, if you want to see the best results of CREATINE.
Here’s what I normally do you – go grab yourself creatine/juice/protein. Do what I mentioned earlier and take it up before the time. For awesome results, go ahead and get another right after.
We lifters often call this as the “bracketing” technique. It basically does a lot of good to your body as it induces an anabolic state. This greatly improves your muscle building during workouts.
In addition, it saves you from experiencing muscle breakdown. Or as what you may call it – catabolism. Aside from these two moments, you can add up another serving if you want to.
It comes in with its own restrictions though. For your loading stage, you can have at least 25-30 grams. To maintain, it’s at 10-20 grams.
Vitamin B6 and B12
Pre or Post: Both
It’s not really a secret that B12 deficiencies aren’t common. However, the chances are still there. As matter of fact, it isn’t shocking to be deficient in B vitamin complex.
This is especially so with B6. There stands a chance that these are quite easy to exhaust when the body is under stress and pressure.
Let’s see what the professionals are saying from the National Institutes of Health. They have shared their research with the public that it has the role of aiding the body of producing red blood cells.
In addition, it reduces inflammation and gets your sleeping habits back on track. Well, you can say that it wires your body as it should be. It helps you revitalize and ready for a kickass workout session.
So, how much should you take? If you’re a cool adult like I am, go for 2.4 micrograms of B12. As for the Vitamin B6, it’s recommended to take 1.3 milligrams within 24 hours.
For the precaution, no one should take more than a hundred mg a day.
Tart Cherry (Juice or Powder)
Pre or Post: Post
You can call this as a superfood. At least, that’s what athletes call it. I’ve tried this a few times – when I get my hands on it – it’s pretty neat for a post-performance booster.
This carries the same result to a non-steroidal anti-inflammatories. Don’t take my word for it, you can count on Dr. Kerry Kuehl.
He has explained that it gives off an immediate effect upon use. Something like Ibuprofen would provide. You have two options on the reason to use this – pain or muscle damage.
The associate professor at Oregon Health even said that it’s a potential chronic anti-inflammatory. Talking about the facts, there was a small study back in 2010 by the professional himself.
They have tried it on marathoners. To their surprise, their recovery rate was amazing just from drinking a glass an hour before the race.
Their strength has increased by an admirable level. In fact, they didn’t experience much inflammation. It’s at 26.2 compared to those who went for a placebo drink.
What Are You Waiting For? Start Filling Now!
I’ve been in love with the fitness industry and the factors which surround it. Years in the business has taught me not to waste your supplements by drinking them at an unfavorable hour
The article was made to help out the newbies and for those who want to upgrade their performance level just by making a quick change to their drinking schedule.
In any case, if you have found this blog to be useful, please share it with your friends. It would mean the world to me! Also, you’re going to help them out as well.