With physical well-being becoming more of a concern for a higher number of people, the fitness industry is booming. The market for pre-workout supplements is a prime example of this, projected to grow by 8.3 percent every year until 2027, according to Grand View Research. There’s a good reason people turn to these substances to ensure their fitness. Just like eating superfoods to boost your general health, your workouts are just better for it.
Of course, some substances still bear side effects, but as with anything you ingest, it’s best to get to know as much about them before doing so anyway.
Supplements for Endurance Training
Endurance training is one of the core pillars of any workout, and the ability to keep the pace is vital to effectively doing aerobics. Caffeine is one of the most straightforward supplements for increasing workout stamina, and as such is one of the most common ingredients in pre-workout supplements. With doses of about 2.5 mg per pound of bodyweight, you can noticeably improve your performance during long-term endurance exercises.
Alternatively, there’s also Citrulline Malate, which can increase blood flow to tissues, thus supplying more energy to the muscles. Studies have found that it can increase exercise performance by up to 53 percent.
For more potent pre-workout effects, there is a substance called Cardarine. It was found to be effective at increasing workout endurance, with one study reporting that it enabled a runner to go 70 percent farther. But it doesn’t maintain your energy in the way caffeine does. Instead, it makes use of a substance called Peroxisome proliferator-activated receptor-delta, or PPAR-δ, to keep your energy levels up.
Essentially, it heightens your metabolism, which is why it was originally proposed as a treatment for obesity and diabetes. Currently, Cardarine is commercially available in small doses, such as 20 mg bottles. Some who have used Cardarine to supplement their workouts claim that small doses of about 10mg per day have proven effective.
Supplements for Strength Training
Muscle gain is another main concern when exercising. Protein is usually the go-to supplement for this fitness goal, available in the form of whey powder and protein concentrate. But some discerning individuals who want better benefit yields seek out more potent substances. One such substance is creatine, which is an acid that helps muscles produce energy.
It occurs naturally in the body and can be found in foods like red meat, but to optimize workout gains, creatine supplements are the way to go.
Another type of substance that can maximize the amount of muscle you can put on are branched-chain amino acids. BCAAs are best used as a supplement for protein, increasing its capability to generate muscle. In addition, it also increases muscle energy, and can reduce the soreness felt after intensive strength training.
Similar to BCAAs, an amino acid called beta-alanine can also support intensive strength training by fighting lactic acid, which is what causes muscle fatigue.
Taking supplements can help to boost your workouts and enable you to meet your fitness goals. Ask your doctor before taking supplements to make sure that they’re right for you.