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You often see big guys in the gym taking pre-workout supplements to improve their performance. So, do pre-workout supplements really work? Let us take a look at them. Ingredients: The main ingredients of most of the pre-workout supplements are: • Creatine • L-Citrulline • Beta Aline • Caffeine • L-theanine Creatine: Creatine can help in increasing the strength and cognitive functions during the workout. Recommended Dosage: 5g. L-Citrulline: L-Citrulline is an amino acid which turns into L-Arginine in the kidneys when supplemented. It helps in improving performance and reduce fatigue. Recommended Dosage: 6000-8000 mg. Beta-Aline: Beta-Aline can help in performance lasts between 60- and 240-seconds range which usually means it helps with high rep range in resistance training. Recommended Dosage: 2-5g. Caffeine: Caffeine can help in improving physical performance along with alertness and wakefulness. Recommended Dosage: 4-6mg for strength improvements. L-Theanine: It helps in promoting slight attention and reduces stress. It usually works better when combined with caffeine for promoting cognition and attention. Recommended Dosage: 100-200mg. Conclusion: Most of the pre-workouts available in the market are not having the right dosages. If taken in right dosages as mentioned above, they may help in increase of strength and focus during the workout. Also if you are new to pre-workout supplementation, start with the lower dosages and increase gradually according to your tolerance levels.