There’s a contentious debate on the importance of pre workout shakes. Some argue they are essential, while others say you can do without them.
Some experts recommend them, some are religiously against them! Are you one of those stuck between the two? Let me clear the air with this article. The following sections won’t just help you decide if you should consume it, you will also find useful tips to make it work for you!
This article explores the benefits of consuming a pre-training shake. Send it to your gym rats today!
What is a Pre Workout Shake?
A pre-workout shake is a dietary formula to improve endurance and performance when training. Most of the shakes come in powdered form, and you must mix them with water or milk before consumption.
The ingredients of pre workout shakes vary greatly. Amino acids, artificial sweeteners, caffeine, creatine, and vitamins are common ingredients, but the concentration varies depending on the manufacturer.
Benefits of Pre Workout Shakes Before You Chug that Jug!
Be it improving your performance at the gym or using it during cutting, here are reasons why it’s a good choice under expert supervision.
Check out the benefits of consuming pre-workout shakes:
Enhanced Performance
Protein is a nutrient that facilitates muscle repair and building. Since pre-workout supplements contain protein, they help improve your performance and endurance when training.
Additionally, these shakes have creatine, a compound that helps you train for extended periods. Taking at least three grams of creatine daily can significantly enhance your performance, mainly if you’re doing short, intense exercises.
Accelerated Fat Burning and Metabolism
Compared to other diets, protein-rich foods have a higher thermic effect. Studies show that the more protein you consume, the more calories you burn. When you take pre workout shakes, you improve the efficiency of your training regimen.
The number of calories you burn can increase by at least 80 daily. In some cases, the amount might be higher. Some studies indicate that people who take these supplements burn 200 more calories than those who don’t.
Reduced Blood Pressure
Due to modern life’s hectic nature, many people lack time to eat healthily and exercise regularly. This is the reason behind the increased cases of hypertension, one of the precursors of cardiovascular diseases.
A pre-training shake can help you regulate blood pressure and reduce bad cholesterol. However, you’ll need to accompany it with an intense workout routine.
Reduced Fatigue
Exercising can affect your energy levels, making you tired before achieving your fitness goals. However, pre-workout shakes can help you reduce fatigue. This is because they contain the essential amino acids and the proteins needed to ease the pain after an intense workout.
Improved Body Health
People who engage in regular exercise need more nutrients than others. Supplements are an excellent choice to supplement your daily caloric intake. While they’re different from food, they have the same nutritional impact.
Pre-workout supplements are available in multiple forms and flavors. Regardless of your preferences, you are guaranteed to make a suitable choice.
Increase in Energy Levels
If you were wondering why people recommend consuming pre workout shakes before training, it’s the boost. The carbohydrates and caffeine in most pre-workout shakes help give you that energy boost that lets you see through your regime that day. Be it leg or chest day.
The carbohydrates help replenish the glycogen stores that help you do intense workouts easily.
On the other hand, caffeine in these shakes helps boost your alertness during the workout, reducing your fatigue so that you nail your workouts! Avoid shakes with caffeine if you have issues digesting or using it.
Improves Muscle Recovery
One of the reasons why pre-workout shakes are the best for you is their contribution to muscle recovery. After a workout, our muscles feel sore due to all the stretching. What the shake does is that it speeds up recovery.
Shakes with BCAAs, electrolytes, and proteins help reduce muscle soreness and can replenish essential nutrients that were lost during the exercise.
Great Source of Hydration
Did you know shakes can act as a great source of hydration? Try pre workout shakes if you do not feel hydrated enough with normal water. These contain electrolytes that help maintain fluid balance.
Sodium, magnesium, and potassium are some common electrolytes that our cells require for proper ‘hydration.’ This way, you do not just enjoy the energy boost but also ensure your cells are not dehydrated.
Great for Endurance
The glycogen stores the carbohydrates in these shakes, which help improve endurance during training. With glycogen stores replenished, you can ace prolonged exercise without fatigue.
Customizable Intake of Nutrients
Pre-workout shakes act as a source of nutrient intake that we may usually miss through a normal diet. You can add extra protein if that’s your current requirement.
You may also choose specific supplements to add to your shakes to meet the nutritional requirements.
How do I Make Pre-Workout Shakes that Are Effective?
Take one scoop out and add to water. No, I’m just kidding. That’s not all that constitutes an effective pre-workout drink. These are:
- Are you drinking it at the right time? I bet you did not know that you are supposed to drink the pre workout 30 to 60 minutes before your workout. This gives your body ample time to digest it and use the nutrients.
- Don’t just add a lot of everything and expect a miracle overnight! The key to an effective pre-workout drink is balance. Aim for a shake with the right mix of proteins, carbohydrates, and a teeny-tiny bit of fat. A balanced shake will give you the right energy, not gas!
- Hydrate! Hydrate! Hydrate! I cannot stress this enough. Hydration is one reason why your workouts will be effective, and the shake will show results! Drink sufficient water before, during, and after your workout. You can even add a hydrating element (electrolytes) to your shake for this!
Conclusion
Most people take pre-workout supplements to feel good when training and increase endurance. Pre workout shakes are known to enhance endurance, power, and strength. They also help with muscle recovery.
Since everyone has a unique makeup, finding the best pre-training shake can be challenging. For this reason, it is advisable to consult a nutritionist before purchasing these products. Ensure that you avoid supplements that don’t list their ingredients.
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