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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
There are several supplements that individuals may consider taking before a workout to enhance performance and support their fitness goals. However, it's important to note that supplements should not replace a well-balanced diet and training regimen. Here are some commonly used pre-workout supplements.
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Caffeine is a popular pre-workout supplement known for its stimulant effects. It can increase energy levels, enhance focus, and improve endurance. It's typically consumed in the form of coffee, tea, or pre-workout supplements.
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Creatine is a naturally occurring compound that helps regenerate ATP, the body's primary energy source for short bursts of intense exercise. It may improve strength, power, and muscle endurance. Creatine monohydrate is the most commonly used form.
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Beta-alanine is an amino acid that helps increase muscle carnosine levels. Elevated carnosine levels can buffer acidity in muscles, delaying fatigue and improving high-intensity exercise performance.
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Citrulline malate is an amino acid compound that enhances nitric oxide production, leading to increased blood flow and improved exercise performance. It may also reduce muscle soreness and fatigue.
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BCAAs, including leucine, isoleucine, and valine, are essential amino acids that can support muscle protein synthesis and reduce muscle protein breakdown. They may also help delay muscle fatigue during workouts.
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Nitric oxide (NO) boosters, such as arginine, citrulline, or beetroot extract, can increase blood flow, improve oxygen delivery to muscles, and enhance exercise performance.
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HMB is a metabolite of the amino acid leucine. It may help reduce muscle protein breakdown, promote muscle recovery, and improve muscle strength and size.
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Tyrosine is an amino acid that supports cognitive function and mental focus. It may help reduce the perception of fatigue and enhance performance during intense exercise.
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Before incorporating any supplements into your routine, it's important to consult with a healthcare professional. They can provide personalized advice based on your specific needs, goals, and medical conditions. It's important to choose reputable brands and follow recommended dosages.
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