Lifting the lid on pre-workout

Do pre-workout formulas have any benefits? Today, we will tell you what they do. Plus, BCAAs 101.

Today's Ingredients Q: What do you get if you cross exercise with nutrition, then stir in a scoopful of science? A: Pre-workout supplements, drinks, and bars. Walk into any gym and you'll probably find a row of vending machines humming with the potential to make your workout better, longer, more intense, and more worthwhile. Are pre-workout products worth it? Do they work? What's the science behind them? More on that below. But first, here's what else we're covering:   • What are all the health benefits of bananas?   • Should you eat before or after working out?   • 6 foods to lower your heart disease risk   • Pre-workout formulas: As easy as BCAA? Feed the burn, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith July 13, 2023 • 5 min read Main Course Lifting the lid on pre-workout supplements If you're interested in fitness, you've likely come across pre-workout supplements (and we don't just mean that ultimate workout snack — the banana). These products contain a wide range of ingredients and are touted to enhance energy and boost athletic performance. But are those claims backed by science? Key active ingredients:   • Nitric oxide precursors: Compounds like L-arginine and L-citrulline are believed to improve blood flow, which may, in turn, contribute to better athletic performance.   • Caffeine: Known to boost mental alertness, caffeine is a common ingredient in these supplements that can improve exercise performance.   • Creatine: Your body naturally produces creatine, but creatine supplementation may help enhance muscle mass, strength, and exercise performance. Creatine can also interact with caffeine to add an extra boost, though not without potential costs.   • Beta-alanine: Included in many formulas, this amino acid helps reduce acid buildup in your muscles, potentially allowing for longer and more intense workouts. While some ingredients may have benefits, it's important to be cautious. Artificial sweeteners found in these supplements can sometimes cause gastrointestinal issues. Additionally, consuming excessive amounts of caffeine can lead to elevated blood pressure and other side effects. Regulation of pre-workout supplements is not very strict, so look for products that are tested by third-party organizations for quality assurance. Good nutrition, hydration, and sleep are likely to play more significant roles in your performance. It's also advisable to consult a healthcare professional before trying new supplements, especially if you have existing health conditions. For more on the pros, cons, and risks of pre-workout supplements, check out our full article. Have you ever used a pre-workout? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using If you decide to give a pre-workout a whirl, you might consider trying Wrecked, which claims to be the most stacked pre-workout supplement on the market. Each 30-gram serving combines 17 high quality ingredients (including most of those mentioned above) plus Hydromax, betaine, malic acid, agmatine sulfate, L-tyrosine, lion's mane mushroom, theobromine, pink Himalayan salt, S7 nitric oxide booster, and rauwolscine. While this product has been vetted by our team, we strongly recommend checking in with a healthcare professional before adding it to your routine. Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   Huge Supplements Wrecked Pre-Workout 4.0  |  855 ratings Details: 17 high quality ingredients, 40 servings Shop now Fitness Fuel Branched-chain amino acids (BCAAs) BCAAs are gaining attention in the fitness world, so it's no wonder so many gym vending machines are full of products that contain them. But what are they? Three essential amino acids — leucine, isoleucine, and valine — happen to have a unique branched structure and play a crucial role in protein synthesis. Here's what they can do for you, in and out of the gym. 🏋️‍♀️ Boosting your BCAA intake might help build muscle and increase endurance:   • BCAAs are primarily broken down in your muscles, fueling energy production during exercise.   • Leucine is a superstar in muscle protein synthesis.   • Isoleucine and valine are key players in energy production and blood sugar regulation. 🏃 Consuming BCAAs before or after your workout could cut down on recovery time:   • BCAAs may lessen fatigue by reducing serotonin production in your brain.   • They may also reduce soreness by lowering levels of enzymes linked to muscle damage.   • However, these effects can vary among individuals. 💼 BCAAs for health as well as fitness:   • BCAAs may aid in blood sugar management, though not all studies support this.   • An average daily intake of 15 grams could potentially reduce the risk of obesity.   • In people with liver disease, BCAAs could reduce complications and improve liver function. 🍽️ How to get 'em:   • BCAAs are plentiful in a variety of protein-rich foods, such as meat, fish, dairy, tofu, and quinoa.   • If supplementing, consult a healthcare professional to find out the right dosage for you, especially if you're taking BCAAs for liver health. 👍 Safety & side effects: For most people, BCAA supplementation is safe. However, people with a condition called maple syrup urine disease should limit their BCAA intake. (Just don't be dry scooping.) 🔑 The bottom line: BCAAs could be a secret weapon for muscle growth, workout performance, and maybe even health benefits beyond the gym. However, supplementation isn't always necessary — a diet rich in protein-packed foods might be all you need. Remember, for the full scoop, you'll want to dive into our BCAA benefits article. the takeout What we're digesting 🥙 Should you eat before or after working out? Forget pre-workouts — what about fasting before the gym? Is there more to it than personal preference? 🍌 11 reasons bananas are good for you. Not only are they cheap, but they're packed full of energy and nutrients. 🥗 To lower your heart disease risk, try these 6 foods. Consuming whole fruits, vegetables, legumes, nuts, fish, and full-fat dairy products is the key. 🍞 Wait! What? Gluten is a toxin? Actually, no, it isn't. But removing it from your diet can certainly help some people. Just don't call it a "detox." That's all for today. Ginger will be back at the controls for Sunday's edition. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by the tantalizing prospect of blue Java bananas.

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