Do pre-workout supplements help to boost exercise for women?
Top 10 Supplement Reviews on how pre-workout supplements can help women to get more out of the exercise regime.
Exercise-boosting supplements are usually associated with men building muscle and lifting heavy weights. We’ve all heard of the protein powders, supplements and drinks that promise to increase muscle and help people get more out of their workout.
So, what can supplements do to help women get more out of their time at the gym? And what are the usual ingredients found in these kinds of women’s supplements?
What are pre-workout supplements?
Pre-workout supplements for men and women can take the form of pills or a powder to be mixed into a drink. Usually, people take them at least half an hour before they start exercising. The idea is that the supplement boosts your energy levels enough that it actually helps you to perform better.
Of course, there should be no side-effects, and this is why we recommend only taking the highest quality supplements that are transparent about their ingredients. What you want to get out of the kinds of supplements designed to be taken before workouts is more energy and reduced fatigue so that you can do more reps and make more progress.
Supplements for women have been found to be useful in aerobic training (like cycling or running), HIIT workouts and weightlifting. They work best as part of a balanced and diet and exercise regimen. Used by athletes at the top of their training game, supplements can also help normal people who want to improve their fitness.
Time it right and eat a balanced, nutritious diet
By taking a supplement before your workout, and by timing the release of your last meal of carbs and protein, you should find that you feel more energetic and are able to exercise for longer.
Most pre-workout supplements include some form of carbs and protein, caffeine and natural ingredients. Depending on when you carry out your workout, it’s worth remembering that too much caffeine can interrupt your sleep pattern. Supplements like this work best as part of a healthy, balanced lifestyle. You won’t get much out of them if your nutrition isn’t on point, or you’re suffering from insomnia.
Supplements like this, then, are for women who understand nutrition and have all of their lifestyle adjustments already in place. Nutritional supplements are never a quick fix, rather they enhance the other healthy steps you’re already taking.
Get an extra boost of energy while exercising
If you are following a training plan that requires you to push for extra effort regularly, or you do classes that step it up every week, then a pre-workout supplement can give you that extra boost,
There has been research into the ingredients that are used in these supplements. For example, some scientific studies show that common ingredients used in supplements aimed at boosting women’s energy levels can definitely help to boost both aerobic and anaerobic power. So that covers both cardio endurance and high intensity/weightlifting types of exercise.
Other ingredients also included in these supplements are vitamins and amino acids, which are proven to assist with the function of the metabolism and general energy levels, as well as muscle growth. That’s not to say that these supplements are essential for working out effectively, nor are they necessary to build strength and fitness. But they do give you a surge of energy when you need it most.
How safe are pre-workout supplements?
According to the The Journal of the International Society of Sports Nutrition, supplements like this are safe for an extended time period when combined with exercise. Furthermore, research shows that they can lead to positive changes in the body and in terms of strength.
Always check the ingredients before you add any nutritional supplement to your diet. And it can be a good idea to talk to your healthcare provider if you are on any medications, as there can be reactions. It’s also a good idea to avoid any supplements that contain artificial sweeteners.
Supplements designed to boost energy levels use specific ingredients. These include B vitamins like B12 and niacin, which are used naturally within the body to produce energy. Others include ingredients like L-citrulline and beta-alanine, both of which have been shown to improve endurance and energy levels.
Here are some more ingredients commonly found in these kinds of supplements, aimed at women and men.
- Branched Chain Amino Acids (BCAA)
BCAAs can help to prevent the kind of fatigue that slows down performance, according to studies. They are basically the building blocks of muscle tissue and taking a supplement than contains them may help to prevent damage to the muscles while exercising.
- Essential Amino Acids (EAA)
EAAs also help to build and protect muscle tissue as they provide the extra amino acids needed by the body. They contain a blend of nine amino acids (histidine, methionine, tryptophan, phenylalanine, threonine, valine, lysine, leucine and isoleucine). Particularly useful for women who are weightlifting a lot or training for endurance sports.
We all know the pick me up effect of caffeine, and it’s not surprising that this common stimulant is found in these supplements. Studies show that caffeine supports exercising at a high level of intensity for up to an hour by reducing fatigue.
This occurs naturally in the body and can be ingested if you eat things like fish and red meat. Creatine can boost energy levels, particularly for bursts of high intense exercise. Commonly used in pre-workout supplements, creatine is not (contrary to popular opinion) just for bodybuilders. It needs to be taken regularly to have an impact, rather than in a one-off dose.
- Beta alanine
A non-essential amino acid that occurs naturally in the body, beta alanine is converted into carnosine. This then maintains acid levels in the cells of the body and ensures that there isn’t a build-up of too much acid in the muscles. Too much ensures that muscle fatigue is kept at bay.
This amino acid can be made by the body when not under stress or when you’re ill. Glutamine is essential if you want to build muscle and is thought by some scientists to help boost performance.
If you feel you would benefit from an energy boost to help you exercise harder, then we definitely recommend adding a carefully selected supplement to your daily diet. Always check with your doctor before taking anything new.