Pre- and Post-Workout Supplements Everyone Should Know

Going to the gym requires some dedication and a lot of will to change your life for the better. If you stay committed and go at least three days a week, you’ll soon notice some changes in your body. Supplements are here to help you during this process. They’re made for different purposes. 

Some are great for prepping you up for a workout, some are perfect for a quicker recovery after a workout, others are for energising, and there are those meant for fast absorption of nutrients. You can find all sorts at a specialised supplement shop and count on reaching the goals you’ve set for yourself.

Pre-Workout Supplements

source: strengthlog.com

Beta-Alanine

Beta-alanine is an amino acid we produce in our liver. We can also consume it through foods such as meat, poultry, and fish. Having only what our body produces isn’t enough to boost our exercise performance. Research shows that we need 4-6g of beta-alanine in a period of 4 weeks to get the boost we need.

This is where the supplements come into play. They’re very important if you’re into doing HIIT (high-intensity interval training). Plus, it has a big effect on reducing muscular fatigue. This is something that older adults experience. So, they can benefit a lot from taking it. You can find this supplement in every well-supplied supplement shop.

The main fuel source in your body is glucose, and this is the first thing that you lose during a workout. By doing this, our body produces lactate which makes hydrogen ions. These ions reduce the pH levels in your muscles, making them more acidic. This is when the fatigue kicks in. By taking beta-alanine, you increase the levels of carnosine in the muscles, thus reducing the acidity.

You could experience tingling in your skin as a side effect. However, by reducing the dosage of the supplement, you can solve this problem. Other than this, beta-alanine is a safe supplement to take in healthy, recommended doses. But before taking it on your own, consult with a doctor. There may be some medical conditions that will prevent you from taking it.

Caffeine

This group includes caffeine because of its stimulating properties. It enhances your athletic ability and increases the duration of endurance-based exercises. This is a supplement that works better for seasoned athletes than for beginners, especially cyclists and swimmers. Caffeine will also have a positive effect on your neuromuscular function, alertness and vigilance.

Creatine

The muscle in your skull contains natural creatine, which is a chemical your body makes from amino acids. You can also consume it through foods such as red meat or seafood. When it enters our body, it contributes to producing ATP, or adenosine triphosphate, which is a thing that energises our muscles.

By consuming creatine, we boost our energy production. This will increase your training volume and contribute to a leaner, stronger muscle mass. This is the perfect supplement for people who do weightlifting or sports that require short sprints. This includes basketball or football. Keep in mind that creatine doesn’t bode well with bipolar disorder or kidney diseases so consult with your doctor if you have any of these.

Post-Workout Supplements

source: healthline.com

Casein

Did you know that casein comes from milk? Actually, it takes up 80% of the structure of the milk. People decide to take it as a supplement because it’s slowly digested into our system. It’s something that’s easily accessible and you’ll find it in any supplement shop. One thing that makes it good for our body is the fact that it contains all the essential amino acids.

These aids repair and grow our muscles. A lot of people take it just before bedtime, so their body has the time to consume it and use it to fully recover while sleeping. It’s the go-to supplement for athletes and bodybuilders because of its ability to increase muscle mass and aid in fat loss. But if you have some trouble digesting milk, you’ll have trouble handling casein.

Whey

Whey is the part of milk that complements casein. It completes the milk’s structure with the leftover 20%. Casein is the solid part of the milk, and whey is the liquid part. You’ll find three types of whey protein. Number one is whey protein concentrate. This one has the most nutrients.

Number two is protein isolate. This protein is digested easily and can work with people who are lactose intolerant. And number three is whey protein hydrolysate. This one can taste a little bitter but it’s the fastest one to digest.

Whey protein is very beneficial. It can help keep you fuller for longer, it’s a good muscle builder and staves off protein deficiency. All of these things are important for people who are on the path of losing weight because of their meal plans. By consuming whey protein, they’ll eat less between meals and won’t snack on empty calories all the time. So, if you belong in this category, go to the supplement store and get some whey.

Soy

The source of this protein is soybeans. Despite coming from a plant, it nonetheless contains high concentrations of the essential amino acids. If you’re lactose intolerant or you have milk and dairy allergies, this can be a nice, safe replacement. One thing that makes it very popular is the fact that our body absorbs it very fast.

Researchers compared it to casein and found out that it promotes faster and bigger muscle recovery. Building muscle mass, on the other hand, is not something that it thrives in. So, depending on what your goals are in your fitness journey, you can go for soy or casein supplements.

Pea

This is another plant-based protein that’s gained popularity recently. It derives from yellow split peas and it’s perfect for vegans, vegetarians and people that are lactose intolerant. It may surprise you, but this protein has all but one of the nine essential amino acids we need. Its primary goals are to improve muscular thickness and endurance. Plus, it’s a great source of iron and will keep you full for longer.

Hemp

To make hemp protein, manufacturers use the seeds of the plant. It’s still going through some research to see what its full potential is as a protein, but some athletes and workout enthusiasts use it and give positive feedback. From what we know to this day, it holds a lot of omega-3 fatty acids and some amino acids. Hemp protein is also easy to digest because it’s rich with fibre and the leucine it contains will help you build muscle mass.