How Does Pre-workout Work?
It is only natural that you want to get the most out of the time spent exercising, so you will reach out for the supplements that will help you do that. I admit it is tempting to use it before your gym session, but did you ever ask yourself, are they harmful?
Pre-workout supplements usually contain an unknown blend of ingredients that will make you feel you are supercharged. Those ingredients are caffeine, guarana, and creatine. Do these supplements actually work?
They mainly work by enhancing the blood supply to the muscles. Logically, with more blood, your muscle will receive more oxygen. In other words, these supplements will help your body to burn more glucose and create more energy for physical work.
But how can you supply your muscles with more blood? We can do it in two ways. The first way is by relaxing and widening the blood vessels (through nitric oxide, NO). Another way is by increasing heart rate and strength (through caffeine).
Most pre-workout powders on the market will provide both effects, but the problem is that they contain high doses of caffeine, which are enough to mess up your health with ease.
Caffeine is the Hidden Danger in Regular Pre-workout Powders
So how does caffeine affect your body? Moderate doses of caffeine will increase levels of epinephrine (adrenaline) in your blood, which will lead to increased heart rate, endurance, alertness, and an overall boost of the strength of your heart’s contractions.
This means your heart will pump more blood and supply your muscles with more oxygen, which will allow your muscles to burn more glucose and produce additional energy. But you must be careful since caffeine can only be beneficial to your body in low-to-moderate doses, and higher doses can lead to severe complications.
As I said, caffeine itself isn’t bad, most of us drink coffee anyway. The daily dose of caffeine is what matters.
Just take this, for example: Read the ingredients label for
But is 555 mg of caffeine a lot? Well, imagine this:
In 2014, a 44-year-old woman almost died from rhabdomyolysis (muscle breakdown) after drinking a liter of black coffee with roughly
What are the side effects of excessive caffeine consumption:
Abnormal heart rhythm including
atrial fibrillation, as well to trigger a high blood pressure Anxiety and nervousness or better known as coffee jitters Sleeping problems and even severe cases of insomnia are not uncommon with increased caffeine consumption
gastro-esophageal reflux or heartburn as many of you know it by this name. It will occur since the caffeine stimulates gastric acid secretion, which will only worsen the situation.
High doses of caffeine can cause diarrhea and loose stool.
Excessive caffeine intake can cause a major muscle breakdown, also known as rhabdomyolysis
Taking over 400 mg of caffeine per day may increase the risk of developing an unstable urinary bladder in women
After reading the side effects above, you can easily conclude that consuming too much caffeine will lead to unpleasant and, in some cases, dangerous effects. So, the only alternative is to use natural ingredients to boost your nitric oxide by using natural ingredients instead. This will be enough to improve your workout performance! But which one?
Three Natural & Safe Pre-workout Ingredients
Here is the list of three simple, safe, and all-natural ingredients that will boost your performance for sure:
100% Pomegranate Powder
100% Beetroot Powder
100% Pure L-Citrulline Powder
So how does one use these fantastic products? Simply mix up one spoon of each ingredient with 500-750 ml of plain water and shake it well until it dissolves thoroughly. Make sure you drink this combo 30 to 60 minutes before your workout session.
So let’s find out why these ingredients are highly recommended to substitute the caffeine pre-workout supplements.
Pomegranate Powder — This powder is rich in natural ingredients that your body uses to synthesize and boost nitric oxide production. Those ingredients are antioxidants (fight off free radicals) and polyphenols (anti-inflammatory properties). By consuming pomegranate powder, you will enhance blood flow through your muscles without the risk of caffeine jitters.
Beetroot Powder — Just 100 g of raw beetroot contains 250 mg of natural nitrates, so do I need to tell anything more? Beetroot will boost nitric oxide production, and since this is an all-natural ingredient, there is no chance of going overboard with it. This powder will enhance your endurance and combined with pomegranate; it will launch your performance up to the sky.
L-Citrulline Powder — Amino acids are crucial for our body to function correctly. L-citrulline is an amino acid that your body synthesizes on its own, and you can also partake it from fruits. But why is this important? Well, L-citrulline is directly transformed into NO! This will lead to enhanced performance, enhanced protein synthesis, and fatigue reduction. It will as well strengthen your blood vessels.
Nitric oxide that will be synthesized from these ingredients will boost your overall performance during the workout and enhance your muscle recovery after a workout. So as you can see, this blend is all-natural and very effective. It is also safe for you to consume since there is no risk of excessive caffeine consumption.
All pre-workout supplements aim to increase effectiveness during training sessions by providing more energy, enhancing blood supply to the muscles, and boosting your overall endurance. Like I said before, there are two main ways to achieve increased levels of energy: increasing caffeine intake with pre-workout supplements (not recommended) and increasing nitric oxide levels by consuming natural ingredients (recommended).
Let’s quickly recapitulate — levels of synthetic caffeine in powdered pre-workout supplements are extraordinarily high. They can cause a lot of health issues, especially if you use it daily and in the long run.
Let’s turn to mother nature once more and make highly effective all-natural pre-workout blends using simple ingredients like pomegranate powder, beetroot powder, and L-citrulline powder.
Remember, your goal is zero caffeine and loads of nitric oxide, and the results are inevitable!