A Guide to Pre-Workout Supplements: Its Benefits and Side Effects
A pre-workout supplement is a multi-ingredient combination designed to increase energy levels and improve your physical performance while working out. People usually choose to consume it before a span of workouts – run that extra mile, enhance their 1-rep maximum on the back squat, or just have enough energy to complete the final burpee in a HIIT class.
It takes 20 different amino acids to make up proteins. Only 11 are produced by the human body, while the other 9 are obtained from different foods referred to as essential amino acids. Usually, pre-workout supplements come in a protein powder base that should be combined with water and consumed before your workout regimen.
The market has a broad range of supplements to choose from, making it a little trickier for customers to understand what to choose and what not to choose.
Why is Plant-Based Protein a Smart Choice?
A complete protein contains all 9 essential amino acids-histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Various plant foods like quinoa, buckwheat, hemp, and soy meet the definition of complete proteins. Whole protein food, like green superfoods, is an important component of any diet plan if you aim to lose weight, enhance your health, or simply eat better.
Try incorporating such protein-rich foods and plant-based protein powder into your daily diet plan to reap the benefits of plant proteins. Here is a guide explaining the reasons why plant-based pre-workout supplements are a smart choice.
1. Effective Weight Management
Compared to animal proteins, plant-based proteins often have fewer calories and fat but more fiber and vital elements, and they naturally increase your metabolism. Some of these have thermogenic properties, which effectively increase your body’s internal temperature, helping you burn more calories. A faster metabolism may not be noticeable when resting, but your workouts will likely yield better results.
2. Energized Immune System for Good Workout
Antioxidant qualities in plant proteins are advantageous to the human immune system. The omega-3 fatty acids in flax seeds and chia seeds can help balance blood pressure and cholesterol, further reducing the risk of heart disease.
Consuming pre-workout supplements 30 to 60 minutes before your workout gives you the energy to perform a high-intensity workout.
3. Easily Digestible
Plant-based proteins digest quickly compared to other proteins. Additionally, they help avoid bloating and cramping.
All nine essential amino acids in plant-based and vegan protein powder make it an ideal choice for all vegetarians and vegans. Being one of the healthiest sources of energy and are hypoallergenic.
4. Accelerates Muscle Growth
Leucine, isoleucine, and valine are the three necessary amino acids that constitute BCAAs. The activation of pathways in the body that promote muscle protein synthesis is caused by leucine. However, BCAA supplementation with other essential amino acids produces greater effects in terms of muscle growth.
Daily intake of excellent quality pre-workout supplements is safe, but they can be harmful if they contain a lot of artificial additives or dangerous components. Additionally, when considering supplements that include magnesium, it’s essential to know that is 500mg of magnesium is too much, as it could impact your health and potentially cause adverse effects, so always follow dosage recommendations while consulting a healthcare provider.
Below are Some of the Side Effects of Pre-Workout Supplements
1. Makes you Anxious
One of the main components of such supplements is caffeine. It is a stimulant that boosts muscle strength and energy output during exercise by reducing fatigue. However, when consumed in excess, caffeine may have side effects. These include nausea, insomnia, drowsiness, increased heart rate, anxiety, headaches, and jitteriness.
2. Slight Increase in Water Retention
Creatine present in pre-workout supplements improves exercise performance and increases lean body mass after a workout. However, consuming higher doses of creatine can have unfavorable side effects, such as bloating, water retention, and digestive problems.
3. Headaches
The majority of supplements contain the chemical citrulline. However, it only works when taken in doses of 6 to 8 grams. It improves blood flow to the muscles, allowing users to benefit from additional muscle-building effects when exercising. But an increase in blood flow also has an impact on your brain, so for some people, this could result in headaches brought on by a shift in blood pressure in the tiny blood arteries in your brain.
4. Paresthesia or Rashes
Many supplements also contain substances like beta-alanine or vitamin B3. Both of these substances can have moderate negative effects in case of high intake. Beta-alanine can cause paresthesia or tingly sensation in hands and feet, whereas Niacin may cause a blood rush to the skin’s surface at large doses of 500 mg or more, leaving you with observable red patches.
However, even though these side effects can be problematic, none of them appears to be highly risky.
Let Us See Why Terra Origin’s Plant-Based Protein Powder Is The Best In The Market
With a perfect blend of the Ayurvedic science of India and the best technology in the United States, each product contains sufficient proteins and micronutrients that help you build muscle, give you energy, and support the growth of your body and mind.
Terra Origin plant protein gives you proper nutrients essential for maintaining general health. Made with 100% natural ingredients, our plant-based protein powder is perfect for all health enthusiasts who wish to have sound mental, physical, and spiritual health.
Check out our variety of organic items to test some protein-packed plant-based foods for yourself!
