From Andrea Metcalf - Weight Loss: Are Pre-Workout Supplements Necessary?
Apr-15-2014

The benefits of post-workout nutrition has been researched According the the Journal of the International Society of Sports Nutrition, nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Specific nutrients needs post workouts of 60-90 minutes or more includes protein and carbohydrate combinations as well as other minerals like potassium and sodium. However, limited research abounds on the pre-workout supplementation or meals.

On a recent study of Cross Fit Athletes by the JISSN, there was limited improvements on lean body mass after both pre and post; however, keep in mind that these were trained athletes. The more highly trained one athlete is, the less improvement is seen from outside factors. Just as it's easier to lose the first 50 pounds than the last 5 for weight loss participants. In either case, if you are considering a pre-workout supplement, here are some things to keep in mind.

1) Powder vs. Pill

A pre-workout powder supplement should be mixed with water. This way your body will absorb the ingredients faster than a pill formulation. It is recommended to take a pre-workout supplement 20-30 minutes before exercise. Powders are thought to be absorbed at a 80-90% rate while pill forms for nutrient intake are only about 15% absorption rates.

2) They contain Stimulants

Most of the pre-workout supplements contain stimulants and almost all will have some level of caffeine. According to the JISSN, "The ergogenic value of caffeine on mental and physical performance has been well-established". But keep in mind a cup of coffee may also provide these benefits.

3) Some Other Ingredients you might see

They also can contain various nitric-oxide boosters, and electrolytes as well. L-arginine is converted in the body into a chemical called nitric oxide. Nitric oxide causes blood vessels to open wider for improved blood flow. L-arginine also stimulates the release of growth hormone, insulin, and other substances in the body.

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Posted by Ken at 6:49 PM - Link to this entry  |  Share this entry  |  Print