One of the most important workout rituals is the pre-workout shake. This is a light meal that is designed to provide you with the fuel you need for your body to perform at its best. The best shakes are an amalgamation of ingredients that are designed to bring out the best in your body. The main ingredients in a good shake are protein, creatine, amino acids, and caffeine. They designed to give your body the best preparation for an intense workout possible.
Protein is sourced from animal products such as raw eggs, or better yet, from whey powder, which can be bought from a fitness store. There are many brands, but it is better to stick to well-known and tested brands such as Gold Standard Whey. Creatine and Amino acids such as BCAAs are responsible to squeezing every ounce of performance possible from your muscles. Creatine for instance is helps your muscles work better and clench faster, improving the output while caffeine helps you stay focused throughout the workout. Amino acids on the other hand contribute to different areas of your body, helping you give your all t your workout.
Most of the time, health shops will give you an inclusive supplement package, such as Cellucor C4, which has the ingredients of a pre-workout shake, already mixed. When looking for an appropriate protein shake regiment however, there are certain elements that you should look out for. These are things that could cause your body harm, just as you are looking to remain fit and healthy. Some of these are;
It is recommended that you take no more than 500mg of caffeine on any given day. Any more and it becomes too much. To get a clearer image, you should consider that a cup of coffee normally ranges between 80mg and 125mg. This is dependent on the method of preparations and the type of beans being used. The recommended dosage of caffeine in a pre-workout shake is below 200mg. You should also track your caffeine intake throughout the day to make sure you keep them under the safe levels. Too much caffeine could lead to aches in your back and stomach, cramping, lack of sleep, and increased anxiety, all of which make it harder to it the gym the next day.
Food these days is littered with artificial flavours, colours, and preservatives. They are meant to reduce the cost of manufacture, and keep the food fresher for longer. Some of these artificial additives have a negative effect on your body, and some could even be the cause behind some serious health problems. Scientists are still trying to find and eliminate the causative additives, but it is safer to eliminate them from your diet. Be on the lookout for some of the known harmful additives such as Red dye number 40(Allura red), Yellow dyes number 5(Tartrazine) and 6 (Sunset Yellow), Blue dye number 1 and 2, and Green dye number 3. The list is a bit more extensive, but these are some of the more common ones you should be careful of.
This also called geranium extract, and is illegally added to dietary and fitness supplements and many times it will be misrepresented as a “natural stimulant.” In fact, DMAA, also called 1,3 dimethylamine or methylhexanamine, can be classified as an amphetamine that you can purchase legally and has been banned in some countries including the National Health Services in the UK and the FDA in the USA. Some unscrupulous health and fitness supplement makers have been known to find ways to tweak it and add it to their products. How this amphetamine works is that it increases the stimulation around your body including the cardio-vascular system. It has been known to cause an elevation in blood pressure, and has been responsible to many different problems including shortness of breath and heart attacks. Keeping in mind that your body is already stimulated from caffeine and the endorphins released during a workout, this is not a healthy substance to ingest. Make sure you go through the nutrition section of your pre-workout shake to check for DMAA among other harmful ingredients.
This is an additive made from a tree, which studies has shown to help men who suffer from erectile dysfunction. It works by dilating the blood vessels and can lower blood pressure. It has become an addition to some of the fitness and pre-workout supplements. The problem with Yohimbe is that too much of it is harmful and can drop your blood pressure to undesirable levels. This could bring about bouts of nausea, dizziness, shortness of breath, and flushing in the face. What makes this dangerous is the fact that you can never really tell how much Yohimbe is too much, until it is too late. There is consolation in knowing that this substance is strictly regulated and is subject to regulations in its sale and import, all over Australia.