Pre-workouts are one of the most popular supplements out there. In fact, they are almost as popular as whey protein and there is a good reason for that, they are extremely effective at increasing power, strength and endurance regardless if you’re training in the gym or performing some kind of sports.
When it comes to pre-workouts, there are a few mistakes you need to avoid because these mistakes can dramatically affect how your body utilizes a pre-workout supplement. Below we will look at the three most common mistakes people make and what you should do to avoid them.
Mistake 1 – Taking A Pre-Workout at The Wrong Time
This is the biggest mistake most people make, it is amazing how many people take their pre-workout at the wrong time and therefore not effectively utilizes it during their workout. A lot of people seem to think that a pre-workout has an instant effect, as soon as you have finished drinking your pre-workout, a few seconds later you’re ready to go, that could be further from the truth. If you are drinking your pre-workout just as you’re walking into the gym or even worse during your workout, you’re doing it wrong, as it will not fully kick in till the end of your workout, when you don’t really need it.
In order for your pre-workout to reach peak levels in your blood and for your system to effectively use the ingredients to your advantage, you should be taking your pre-workout 30 to 60 minutes before you start your workout in order for the pre-workout to help you get the best out of your workout. Usually, pre-workout manufacturers will state a rough time on the bottle when you should be taking a pre-workout and with a little trial and error you will notice a better kick from your pre-workout whilst working out if you give your body time to absorb it properly.
Mistake 2 – Your Pre-Workout Ingredients
The supplement market is flooded with hundreds of pre-workouts to choose from and the prettiest bottle with best marketing behind it isn’t always the best. When selecting a pre-workout, you need to make sure it contains proven ingredients that will help you improve your performance during your workout. Some of the ingredients you want to look out for are listed below:
- Caffeine – This is the staple ingredient of any pre-workout and it will give you the energy and mental focus required to kick ass in your workout.
- Creatine Monohydrate – This ingredient is been scientifically proven to help improve strength and power and for that reason this is a vital ingredient that your pre-workout should have.
- Branched-chain amino acids – This ingredient can help preserve muscle mass and help reduce catabolism as it is instantly utilizes by the muscles. Another benefit of branched-chain amino acids is that they can help reduce delayed onset muscle soreness, leaving you less sore the next day.
- Citrulline malate – This is a fantastic ingredient for getting vital nutrients and oxygen into your muscles and pumping around your body as well as providing you with extra energy to help boost your strength and performance.
You should stay away from proprietary blends and make sure the label states exactly what ingredients are in there and in what dosages are per ingredient. Proprietary blends are usually just a mixture of ingredients without telling you exactly how much of each ingredient is in the product. The issue with this is the product could have higher dosages of ingredients that are not very effective and low dosages of ingredients that are very effective as effective ingredients are usually more expensive to manufacture.
Mistake 3 – Consuming It on An Empty Stomach
Taking a pre-workout on an empty stomach can actually make you feel worse going into your workout. Some of the effects you may experience are: being jittery, feeling lightheaded and even a little bit nauseous. These effects can make you feel worse during the workout and therefore not giving it your all as well as putting you in danger as being light headed and lifting weights are not safe.
Having a small meal anywhere from an hour or two before your workout can help reduce the symptoms and make you feel much better during your workout. The meal will also help provide energy during your workout and just overall make you feel better.
As you can see these mistakes may not seem that major, but in reality, they do have a big effect on your workout. If you want to get the most out of your workouts and feel your best whilst working out, be sure to follow the tips above and you’ll definitely see and experience better results in the gym or in whatever sport or athletic activity you perform.