To get a max performance in your workout, you need an energy source.

pre workout snack

(Pre-workouts) are supplements that can increase your workout performance if you consume them before your training session.

What are the ingredients of the pre-workout?

1-Carbohydrates

fruit carbohydrates

·       Carbs could maximize your body's ability to use glycogen stores to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.
·       Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel sluggish when you exercise.
·       You should now that low blood sugar levels may leave you feeling lightheaded, nauseous, or shaky.
·       When exercising, your body uses blood glucose and glycogen (stored carbs) as its main energy source. So increasing your levels before you start your workout can help increase energy availability and performance.
 
     Warning: Artificial sugar sources have been scrutinized intensely for decades. Nutritionists say that artificial sweeteners could cause a variety of health problems, including cancer. That's largely because of studies dating to the 1970s that linked the artificial sweetener saccharin to bladder cancer in laboratory rats.

2-Caffeine


caffeine

·       Some huge studies have shown that caffeine can benefit endurance performance, high-intensity training, and power sports. It makes it easier to train more vigorously with less fatigue and less pain.

·       Caffeine can shift muscles to burn fat more quickly, which can preserve glycogen stores and lead to a longer and less painful workout. Other studies suggest it could help to improve muscle's ability to generate more power. The recommended dose is about 200–400 mg, taken 30–60 minutes before a workout.

·       Natural sources of caffeine: Coffee, cocoa beans, kola nuts, and tea leaves.

3-Beetroot juice

Beetroot juice

·       Beetroot juice actually contains inorganic nitrates, which convert in the body to nitric oxide. A natural vasodilator, nitric oxide expands the body’s blood vessels, increasing blood flow, and decreasing how hard your heart has to work during any given workout. Many experts have suggested that drinking beetroot juice before a workout can boost performance, increase blood and oxygen flow to tired muscles, and increase endurance.

·       Although there is still a small number of studies on beetroot effects, nearly all of them are promising.

4-Creatine monohydrate


creatine supplements

·       Structure: Creatine is produced naturally in the body by three amino acids: arginine, glycine, and methionine.

·       Time: On workout days, studies show that it may be better to take creatine shortly before or after you exercise, rather than long before or after.

·       Benefits:

1-Creatine pre-workout helps to boost your muscles creatine stores before you begin to exercise.

2-Creatine improves the quality and benefits of high-intensity intermittent speed training.

3-Creatine supplementation can be an effective strategy to maintain the total creatine pool during a rehabilitation period after an injury as well as to attenuate muscle damage induced by the prolonged endurance training session.

4-Could produce positive effects on strength, power, fat-free mass, daily living activity performance, and neurons function in young and older people.

5-Improving aerobic endurance performance in trials lasting more than 150s.

 5-Wheatgrass

  • ·       The researchers have found that consuming wheatgrass before exercising improves the body's blood oxygen levels. Additionally, researchers believe that wheatgrass might improve blood oxygen in the recovery stages of exercising as well. However, there is little research done on further benefits.
  • ·       The nutrients in wheatgrass aid the body in getting rid of impurities and stored toxins. For example, the chlorophyll aids in detoxing the body and helps support healthy liver function. Once your body is cleansed, you may see an increase in energy levels and better health overall.
  • ·       Wheatgrass is generally considered safe. It may cause nausea, anorexia, and constipation.


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