Pre-workout - It's More Than You Ever Imagined

Loaded with stimulants, is pre-workout notably that big of a game-changer? How much should I take? When should I take it? What exactly does it do?

Through the contents of the article, you will further learn, and understand what pre-workout is and how you can use it to enhance your performance!

What Exactly Is Pre-Workout?

In short terms, Pre-Workout is utilised to lower your levels of fatigue throughout your workout. It is meant to give you a short burst of high energy in order to optimize your workout performance.

Here are the main components of Pre-Workout:

Caffeine

Most pre-workouts have a range of around 150 mg - 300 mg of caffeine per recommended serving. In terms of comparison this is around three standard cups of coffee, which is a considerable amount, especially given that it is taken in one dosage, within such a short period of time. With high levels of caffeine being mixed with L-Theanine, the typical jittery or agitated sensation associated with energy drinks is minimized.

Beta-Alanine

In addition to being accessible as an independent supplement, Beta-Alanine can be found in the majority of pre-workout supplements. Despite being a non-essential amino acid that your body naturally produces, an increase in Beta Alanine can boost the compound carnosine, which is a chemical most typically found in brain and muscle tissue. Carnosine is a pre-workout component that aids in endurance during high-intensity exercise. Beta-Alanine is also one of the causes of tingling sensations, which are generally considered to be innocuous. (Any severe or out of the ordinary sensations should be discussed with your doctor or a health expert.)

Nitrosigine®

"Nitrosigine is another patented ingredient" in pre workouts that improves attentiveness ("How Does Pre Workout Help You Reach Your Goals"). It also plays an important function in increasing blood flow throughout muscles, which boosts muscular endurance. L-Citrulline, another pre-workout substance, contributes to enhanced blood flow by physically relaxing arteries, allowing them to expand and boost blood flow. It is also important to note that unlike other stimulants in the market, supplements with Nitrosigine reduces the crashes and the fast increase in anxiety that is seen with other stimulants.

Other ingredients found in pre-workouts include Creatine, TeaCrine, Taurine, and Electrolytes, which contribute to the accumulation of higher energy, better muscular endurance, increased oxygen flow, and more.

How Much and When Should I Take it?

Most pre-workout labels state that you should take it around 30 minutes before the start of your workout. This period is certainly dependent on your body and how you naturally break down the contents of the supplement, but the usual time for the body to break down caffeine is 15 to 45 minutes. That time is proportional to the time required to digest other nutrients and minerals as well.

Over time, your body will naturally metabolize the caffeine faster and more efficiently, resulting in a reduction in the effects and an increase in energy levels. In such cases, many individuals either increase the dosage, although this must be done with caution because caffeine overdosing can have fatal repercussions, and I would personally advise against doing so.

Do I Really Need It?

The short answer is no. Pre-workout products, like many other supplements in the fitness industry, are fully optional, and it truly comes down to what your body needs to enhance your performance both in and out of the gym safely. It is a beneficial supplement that has been extensively explored in the fitness industry. Although pre-workout would be a fantastic addition to your regimen, skipping it can be just as beneficial.

Just remember to subscribe to HustleNow for more information about other supplements in the fitness industry!

Works Cited

Contributors, WebMD Editorial. “Pre-Workout Supplements: How It Can Benefit Your Overall Well-Being.” WebMD. WebMD, n.d. Web. www.webmd.com/fitness-exercise/health-benefits- pre-workout-supplements. Accessed April 20. 2022.

“How Does Pre Workout Help You Reach Your Goals.” ProSupps.com. ProSupps®, n.d. Web. www.prosupps.com/blogs/articles/how-does-pre-workout-help-you-reach-your-goals. Accessed April 21. 2022.

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How to Convince Your Parents Protein Powder Isn’t a Steroid

Throughout this article, I'll explain what protein powder is, how much to take, when to take it, and why your parents, unlike mine, shouldn't think it's a steroid.

What Exactly is Protein Powder?

As protein powder continues to become a mainstream supplement and ingredient, numerous new businesses are developing various forms of protein powders. However, the majority of the powder is generated in the same way. Essentially, the finely packed protein is extracted and concentrated from a variety of foods (such as dairy products, plant-based products, meats, poultry, and so on...). After that, the powder is dried and flavors are added. Yes, it is that simple. Different types of protein powder have varying quantities of protein per gram, however, one scoop typically contains up to 20-30 grams of protein.

How Much Should I Take?

At the end of the day, the quantity of protein you consume is mostly determined by three factors: your level of exercise, your age, and your overall fitness objectives. The Dietary Reference Intake recommends 0.8 grams of protein per kilogram of body weight for the average person (0.36 grams of protein per pound of body weight). However, for a highly physically active individual who frequently exercises, the recommended quantity of protein is 1.4 to 2 grams per kilogram of body weight (around 0.8 grams per pound of body weight).

The second factor to take into consideration is your age. What I mean is that the younger you are (teens to early twenties), the more protein your body will most likely require due to your degree of metabolism and general level of fitness. This may or may not change as you age. The most essential thing is to keep in sync with your body's requirements, listening to your body the more you workout or the more you eat.

The last thing to consider when setting protein intake goals is what your "end" objective is. Although protein consumption for cutting and bulking should be similar, the type of protein you consume may differ based on the number of calories in each protein.

The Main Benefits of Protein Powder

As previously said, most protein powders are just concentrated forms of protein obtained from other foods we eat on a regular basis. The main reason people use protein powder is that it is simple to incorporate into shakes, smoothies, and other foods and gives a high amount of protein while being light to consume. For example, if my daily protein goal is 130 grams, I would need to consume 10 eggs to fulfil that goal. Alternatively, I could combine 7 eggs and One 30 gram scoop of protein with water. This makes meeting my protein goal easier and gives me more flexibility with my protein and calorie consumption.

Meeting those requirements may be accomplished by keeping note of how much protein you consume on a daily basis.

Furthermore, many proteins, such as whey protein, are high in BCAA (Branched-chain Amino Acids). BCAA are necessary amino acids that can only be obtained from eating, and protein supplements usually contain these critical building blocks. High protein intake can have other beneficial effects on muscle growth such as the release of anabolic hormones, key to stimulating muscle growth and development.

Although some believe that protein powder can cause health complications such as weight gain, kidney damage, heart disease, and more, consuming measured doses of protein can lessen or even eliminate these troubles, and again, listening to your body and observing how your body reacts is critical to safely consuming both protein powder, and supplements in general.

Please keep in mind that this is only a simplified description of protein powder and how it works; if you have any more questions or concerns, I recommend consulting with a dietician or a health professional.

3 Simple Key Steps to Convincing Your Parents to Take

1. Communication

   1. This may appear obvious, but discussing what you eat, your fitness objectives, why protein powder is vital, and what precisely protein powder is are all critical things to ask and understand.

2. Understanding

   1. Understanding your parents' or guardians' viewpoint on protein powder is crucial, but as important is for your parents to understand and acknowledge your point of view on the supplement.

3. Education

   1. Educating yourself and your parents/guardians on what protein powder is and the science behind it may make a big difference in whether or not they allow you to use it. Often, it is preconceived notions about what protein powder is that keep people from using it.

Ways to Incorporate Protein Powder

Protein powder is available in a variety of flavours. Incorporating flavours such as chocolate, vanilla, and even coffee is now easier than ever. Most people mix protein powder into smoothies or milkshakes because the flavours combine well and it's healthy to digest, but there are other possibilities. One possibility is to use it as a flavouring in oatmeal or overnight oats. Many branded companies also manufacture protein or energy balls that can include other "superfoods" such as oats, walnuts, blueberries, and so on.

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