If you’re trying to get your goal on in the gym (or in class or on the trail!) you probably incorporate supplements into your training. Sure, you get pumped up with a pre-workout and recover with BCAA and protein, but do you know what ingredients are actually responsible for doing the heavy lifting? Learn more about these ingredients so you can choose the ones that are right for your goals.
Related Reading: THE ULTIMATE WORKOUT SUPPLEMENT TIMELINE
WHAT’S IN PRE-WORKOUT SUPPLEMENTS?
One of the most common ingredients in pre-workouts is caffeine or caffeine anhydrous. It’s an incredibly effective ingredient that can help support reaction time and mental alertness, plus improved physical endurance activity and performance. It’s definitely an all-star ingredient.
Another popular pre-workout ingredient is beta-alanine. If you’ve taken a pre-workout with beta-alanine supplements before, you might recognize it if you’ve felt your skin tingling before a workout. Beta-alanine is shown to increase muscle carnosine levels, which is a key muscle-fatigue controlling factor.
Creatine is another ingredient that pops up in premium pre-workouts. Creatine is converted to creatine phosphate, which provides support for immediate energy production during exercise.
WHAT’S IN INTRA-WORKOUT SUPPLEMENTS?
If you’ve ever seen gym goers sip from a shaker cup during a workout, chances are good that they’re consuming an intra-workout supplement like BCAA (branched chain amino acids) and EAA (essential amino acids). These may show up on a label as leucine, isoleucine, valine, lysine, threonine and more. Both BCAA and EAA play an important role in protein metabolism and help fuel skeletal muscles. Plus, taking BCAA during exercise may have an anti-catabolic effect and spare protein breakdown.
Depending on the intensity and duration of your workout, you may also benefit from an electrolyte replacement, especially if you tend to sweat a lot. Intense exercise, heavy sweating and inadequate consumption of electrolytes can result in a loss of electrolytes and could lead to muscle cramping.
Electrolyte replacements are formulated with sodium, potassium and sometimes other nutrients, helping to regulate body fluids and supporting performance.
WHAT’S IN POST-WORKOUT SUPPLEMENTS?
After a serious workout, you’re going to want to rehydrate, replenish your fuel stores and start the muscle recovery process with the right nutrients and ingredients. While BCAA are often taken post-workout, the heavy ingredient in post-workout supplement is whey protein. Whey protein provides amino acids that move quickly through the digestive system, which makes it a great choice post-workout.
Carbohydrates and protein are often consumed post-workout because that combo supports muscle amino acid uptake, leading to muscle protein synthesis. This combo also helps replenish muscle glycogen stores, which support the muscle energy regeneration you’ll want so you can get back at it the next day.
