If you’re new to working out, it’s a good idea to first focus on developing a healthy diet before turning to supplements for additional energy. A good diet will give you much more energy and help you reach your fitness goals far more quickly than any pre-workout. [2] X Research source
Use pre-workout at least 6 hours before you go to bed since it could negatively affect your sleep.
Studies have shown that the effective dosage of caffeine for athletic performance is 3 mg per 1 kg of bodyweight (2. 2 pounds). So, if you weigh 160 pounds (72. 5 kg), your eventual dosage might be around 217. 5 mg of caffeine. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source You can slowly move up your caffeine consumption until you reach the level recommended for your bodyweight. As you stop feeling the effects of your pre-workout, move your dosage up by around 10 mg of caffeine until you feel the energy boost again. Public health officials recommend that adults should limit their caffeine intake on any given day to 400-500 mg. Avoid exceeding this amount. [6] X Research source
A whole-grain sandwich with a lean protein, like chicken Turkey Yogurt Cheese Eggs
Beta-alanine: This amino acid is believed to reduce fatigue during exercise. Branched-chain amino acids: Also known as BCAAs, they’re said to improve muscle repair and growth. Creatine: In large and regular doses, creatine is a chemical compound that improves muscle size and strength. Green tea: Green tea extract is argued to reduce body fat. B-vitamins: These kinds of vitamins help us produce energy.
Stick to using pre-workout in the morning or at least 6 hours before you plan on going to bed.
Ascent Pre-Workout: This pre-workout comes in a variety of flavors, none of which have a single artificial ingredient. Ladder Pre-workout: Not only does this pre-workout have a great taste without artificial flavorings, it’s also been NSF-certified, which means it doesn’t contain any banned substances for sports competitions. BeetElite: If you’re caffeine-sensitive, try out this beet-based product, which substitutes caffeine for nitric oxide based energy. Regular coffee: Drinking a cup of coffee 30 minutes before a workout can give you the same benefits as a caffeine-loaded pre-workout. If you’d like to keep things simple, try incorporating coffee into your workout routine.
