Sunday, November 1, 2015

Pre-Workout Supplementation

A very common supplement, pre-workout, is used by weightlifters all over the world. It is estimated that 48-53% of Americans use supplements on a daily basis.1 Pre-workout is used to boost energy for workouts, increase strength and ATP, help delay muscular fatigue, and provide a muscle pump. Common pre-workouts contain ingredients such as creatine, beta-alanine, caffeine, arginine/citrulline, and other essential vitamins. NO Explode, Jack3d, C4, and NO Shotgun are some of the top selling pre-workout supplements that are purchased.

One study was done using NO Shotgun preworkout in 2009 to assess the effects of pre-workout when combined with heavy resistance training. The results of the study found that the NO Shotgun pre-workout effectively increases muscular strength and mass without any negative side effects.2 NO Shotgun contains amino acids, creatine, caffeine, and vitamins in the 27 gram serving. Another more in depth study done in 2015, concluded that the ingredient creatine 1-2g every day for 28 days in both healthy males and females showed to no harmful effects to the body.1 Many believe that there are more negative side effects than positive benefits to taking supplements. Researching a product through studies done on it and reading message boards about the product can help determine which products and which ingredients you should or should not have in your supplement stack.

Whether your goal is gaining muscle mass or trying to lose weight, a pre-workout supplement can help you get through and maximize your workout. Although it might require further research and trial and error to find the correct pre-workout for you goals and/or body, it will definitely benefit the body without doing any harm. Go ahead, take the time and do a little research online, visit your local supplement store, or even talk with a friend that uses supplements, and get to the gym to begin achieving your goals faster and more effectively!

1Joy, J. M., Lowery, R. P., Falcone, P. H., Vogel, R. M., Mosman, M. M., Tai, C., . . . Moon, J. R. (2015). A multi-ingredient, pre-workout supplement is apparently safe in healthy males and females. Food & Nutrition Research, 59. doi:http://dx.doi.org/10.3402/fnr.v59.27470

2Shelmadine, B., Cooke, M., Buford, T., Hudson, G., Redd, L., Leutholtz, B., & Willoughby, D. S. (2009). Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-shotgun super( registered ), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males. Journal of the International Society of Sports Nutrition, 6(1), 16. doi:http://dx.doi.org/10.1186/1550-2783-6-16

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