Top preworkout supplements .pdf
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Top preworkout supplements
The top preworkout supplements have seen an tremendous growth in the last decade. The
sports supplement category is growing faster than all other general health supplements and vitamins,
with a tremendous 24.1 compounded annual growth rate*. Drinks and protein powders make up the
majority of that increase, but pre-workouts supplements are another segment within the sports
nutrition vertical that is growing.
The following ingredients are popular in pre-workout formulations. Published research, user
feedback and market validation all support the following ingredients.
ARGININE is arguably the most popular ingredient in pre-workouts because the body readily
converts it to nitric oxide (NO), which at least in studies, allows for better blood circulation.
BETA-ALANINE is an amino acid that combines with the amino acid histidine in muscle cells to
form carnosine. Carnosine is a important building block for muscle strength and is found concentrated in
the brain and muscle tissue. According to a published study at Adams State College, effects of betaalanine and a placebo were compared between two sports: wrestling and American football. The
subjects taking beta-alanine saw statistically significant results. Wrestlers experienced increased lean
mass weight by 1.1 lb and American football groups more than doubled their weight gain of lean muscle
BETAINE is a modified amino acid known as trimethylglycine. It’s effective for increasing muscle
strength and power and reduces LDL levels in athletes. A study involved twelve active men with a
minimum of 3 months of resistance training including back squat and bench.A crossover design was
performed and subjects were randomly assigned to either betaine or placebo group. Subjects performed
an acute exercise test (AET) consisting of maximal vertical jumps, isometric bench press, isometric squat,
and a box lift test before and after 14 days of supplementation) with either betaine or placebo.
BRANCHED-CHAIN AMINO ACIDS (BCAAs) include the three major amino acids leucine,
isoleucine, and valine. BCAAs are the fundamental blocks for nurishing muscle tissue during weight
lifting. Branched-chain amino acids (BCAAs; leucine, valine, and isoleucine) are essential amino acids
that stimulate muscle growth and contribute to the amino acid pool for building muscle proteins.
CAFFEINE is a powerful and commonly used stimulant that increases alertness by binding to
receptors in the brain. Caffeine helps nerve activity up and decreases fatigue response. It produces
increased wakefulness, faster and clearer flow of thought, increased focus, and better general body
CITRULLINE MALATE is a combo of the amino acid citrulline and malic acid. It increases energy
levels by removing ammonia from the body—a process that delays fatigue and improves recovery.
Citrulline in the form of citrulline malate is sold as a performance-enhancing athletic dietary
supplement, which was shown to reduce muscle fatigue in a preliminary clinical trial. In fact, studies
have shown that citruline is a better precursor for nitric oxide production than arginine. To make the
most of your pre workout supplement
CREATINE provides muscles with the quick energy they need during workouts. It also pulls more
water into the muscles for a greater pump, which turns on processes that lead to greater long-term
muscle growth. There have been over 300 studies on creatine and the consensus is that it does help
with athletic performance. Creatine supplements are used by athletes, bodybuilders, wrestlers,
sprinters, and others who wish to gain muscle mass, typically consuming 2 to 3 times the amount that
could be obtained from a very-high-protein diet.
GINSENG contains different ginensosides and have shown to have a remarkable effect on
performance and recovery. Notably, RG1 has shown in pre-clinicals to increase glycogen delivery to
muscle tissue. Several new sport supplements including ActiGin have their origin in ginensosides.
Ginsenosides, unique compounds of the Panax species, are under basic and clinical research to
investigate their potential for use in medicine.
TAURINE is an amino acid that helps to increase muscle endurance and strength. It can increase
blood flow to muscles by enhancing nitric oxide production. Taurine also draws water into your muscles
for larger muscle appearance. A study of mice hereditarily unable to transport taurine suggests that it is
needed for proper maintenance and functioning of skeletal muscles.