Going it alone without nutritional supplementation can be difficult for any man committed to a hard and/or heavy workout regimen – regardless of age, workout goals, or type of workout regimen. Many adolescent males and those in their 20s and some even into their 30's are virile, strong, and teeming with energy. Beyond that, though, things start to decline in terms of energy and muscle mass, among other factors.
Even those virile and especially eager “youngsters” in the crowd are well advised to be open to pre-workout supplements. These can help them get through the rigors of regular workouts, assuming their goals are like everyone else’s – to get fitter, stronger, faster, and/or just overall healthier. Per whatsthebestpreworkout.com, the three areas in which men are most affected as they get older are reduced energy and motivation, reduced time, and reduced physical endurance and stamina.
The Roles of Pre-Workout Supplementation
These factors make it all the harder to stay in shape, let alone improve fitness, strength, and/or performance – unless men get some help along the way. Proper – and properly supervised – supplementation (like that done with a physician’s or nutritionist’s guidance) can go a long way toward increased energy, motivation, muscle performance, circulation, stamina, and recovery time.
Pre-workout dietary supplements are design to be taken before one’s planned athletic activity to improve performance and results – timed far enough in advance for the nutrients and minerals being consumed to take effect, but not so far in advance that their potential benefit is lost before you’ve run that first mile or completed that first set of lifts or curls. By the way, this isn’t just for professional or elite athletes; it’s also for us “regular folks, or “weekend warriors,” regardless if we have a personal trainer or not.
Pre-Workout Supplements and What They Do
Most dietary supplements for workout-minded folks consist of natural ingredients and come in the form of either a capsule or a powder, the latter of which is formulated to be mixed with water and consumed 20 to 30 minutes before starting the workout, per consumerhealthdigest.com. Following are 10 nutritional supplements design with the fit-conscious man, although some of those are not gender-specific – many are used by both men and women:
- Acetyl L-Carnitine. Whether you are looking to lose weight or add muscle (or both), L-carnitine can help both ways. It can also help the bodybuilder stay “pumped.”
- Beta-Alanine. Also an amino acid, it’s best known for helping to reduce fatigue during workouts, per livestrong.com.
- BCAA blend. BCAA stands for branched-chain amino acids that play an integral role in building and repairing muscle tissue. One of those amino acids is leucine, which can promote muscle protein synthesis by itself.
- Coenzyme Q10 (Co Q10). It has been shown to help cells manufacture energy while also wiping out free radicals in its capacity as an antioxidant.
- Cordyceps Mushrooms . Per organixx.com, these incredibly “multitalented” mushrooms can play several roles, including strengthening the immune system and combating fatigue, both of which can help improve workouts, both in quantity (fewer workouts missed because of illness) and quality.
- Creatine. Consists of several amino acids, does several things that contribute to weight gain and increased strength, to include improving endurance, per menshealth.com. For one, it boosts the level of fast energy in muscles to perform reps and it pulls more water to the muscle cells, stretching the cell in such a way as to enhance long-term growth, per muscleandfitness.com.
- Glutamine. This is another amino acid popular among bodybuilders and power lifters because it can aid in muscle growth by upping the amount of leucine in muscle fibers, reduce muscle breakdown and strengthen the immune system. It can even have a part in fat loss by enhancing calories and fat burning at rest and during the workout.
- L-Arginine. An amino acid that is effective for dilating blood vessels, which enhances blood flow, allowing for more efficient provision of nutrients to the muscles.
- Nitrate. Nitrate converts to nitric acid once consumed in the body, per healthyeating.sfgate.com. Its presence helps widen blood vessels to increase blood flow while reducing blood pressure and the volume of oxygen required by the muscles. This improves aerobic performance for long-distance events such as running or biking.
- Whey protein. Whey is an excellent mass-gain substance that digests quickly once consumed, allowing it to reach the muscles quickly to start building muscle during workouts. It also works to enhance blood flow to the muscles, per muscleandfitness.com.