{"id":31505,"date":"2014-09-02T07:15:33","date_gmt":"2014-09-02T11:15:33","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=31505"},"modified":"2017-02-23T15:53:17","modified_gmt":"2017-02-23T20:53:17","slug":"best-pre-workout-supplement-ingredients","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/best-pre-workout-supplement-ingredients\/","title":{"rendered":"The Beginner’s Guide to Pre and Post Workout Supplements"},"content":{"rendered":"
\"Supplement
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

By now you\u2019ve probably found your go-to\u00a0protein shake recipe<\/a>, and you may even carry a shaker bottle to the gym. But when it comes to maximizing your workout performance and recovery, is\u00a0protein powder<\/a>\u00a0all you need?<\/p>\n

For athletes striving to achieve a new strength goal, boost their exercise intensity, or take their endurance to the next level, a workout supplement may help. \u201cThe thing I tell people is that supplement use is the last two to three percent of performance,\u201d says Jason Machowsky, Board Certified Sports Dietitian and Performance Specialist at the Hospital for Special Surgery in New York City.<\/p>\n

The big three? Protein powder (see\u00a0our handy guide here<\/a>),\u00a0pre-workout supplements\u00a0and\u00a0post-workout supplements.<\/p>\n

For your pre-sweat prep, you\u2019ll want to search for a product containing carbohydrates and moderate amounts of caffeine \u2014 to delay fatigue and help you stay strong through that final set of intervals, or that last mile of your\u00a0long run<\/a>.<\/p>\n

Then, immediately following your training session, a post-workout recovery blend is one way to potentially speed\u00a0muscle recovery. Got tired legs? Experts point to tart cherry and branched-chain amino acids as two\u00a0common post-workout ingredients that may\u00a0help prevent soreness and repair taxed muscle tissue.<\/p>\n

Get the\u00a0run-down on six fundamental ingredients you can expect to find in\u00a0a pre- or post-workout supplement:<\/p>\n

1. Carbohydrates\u00a0<\/b><\/h3>\n

Pre or Post:\u00a0<\/b>Both
\nIt may seem obvious, but\u00a0carbohydrates are key<\/a>\u00a0to any athlete\u2019s prep routine, especially if you\u2019re exercising for more than an hour at a time. \u201cCarbs refuel your muscles, and get stored as glycogen. When glycogen is depleted, that\u2019s what’s associated with fatigue and\u00a0hitting the wall<\/a>,\u201d says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook.<\/p>\n

That said, a big plate of pasta isn\u2019t exactly a recipe for success \u2014 especially right before a workout. Instead, fueling with a supplement or sports drink<\/a> can be a great way to ensure your body\u2019s gas tank stays is full. \u201c[Carbs are] the quickest and easiest way for your muscles to get energy,\u201d Machowsky says. \u201cEspecially when you\u2019re working at higher intensities, your body will use a greater percentage of carbohydrates for fuel.”<\/p>\n

Once you\u2019ve powered through the final moments of your sweat session, carbs are still crucial. \u201cIf you knock the glycogen stores down to where you are highly fatigable and grumpy, what did you gain?\u201d says Dave Ellis, RD, CSCS, past-president of the Collegiate and Professional Dietitians Association \u00a0\u201cAnd, if you don\u2019t replenish, it puts you at greater risk for injury.\u201d<\/p>\n

How much: <\/b>Each day, people engaged in a heavy, high-intensity training routine should aim to consume 3.2 to 4.5 grams of carbohydrates per pound of bodyweight that they carry, according to the Academy of Nutrition and Dietetics<\/a>. To determine how to break down your pre- and post-workout carb intake, consult a sports nutritionist as recommendations will vary depending on your individual training routine and goals.<\/p>\n

2. Caffeine<\/b><\/p>\n

Pre or Post:\u00a0<\/b>Pre
\nWhen consumed pre-workout, caffeine can be key to making a long session feel more effortless, Clark says. According to the\u00a0American College of Sports Medicine<\/a>, recent research indicates that athletes who consumed moderate amounts of caffeine one hour prior to a workout increased their endurance during spinning and running tests (in a laboratory setting).<\/p>\n

Just be sure to double-check the caffeine dosage on your supplement label. \u201cIf you take too much you can feel jittery, nervous, nauseous,\u201d Clark says. \u201cPeople learn through trial and error the right amount of caffeine to take. Some people who are caffeine sensitive may want to avoid things [with caffeine] because it makes them feel not so good.\u201d<\/p>\n

How Much:\u00a0<\/b>To figure out your limits, consider this: A tall 12-oz cup of Pike Place\u00a0coffee from Starbucks<\/a>\u00a0contains about 260 milligrams of caffeine. According to the FDA, the average American consumes about 200 mg of\u00a0coffee per day<\/a>\u00a0and, as a rule, people should never consume more than 600 mg each day.<\/p>\n

3. Vitamin C<\/b><\/h3>\n

Pre or Post:\u00a0<\/b>Both
\nMost commonly known as the supplement people reach for when they feel a common cold coming on, vitamin C plays an essential role in helping the body deal with stress, whether from environmental factors or a strenuous workout schedule, according to Machowsky.<\/p>\n

\u201cVitamin C is an antioxidant, which helps with dealing with metabolic stress \u2014 and training is metabolic stress,\u201d Machowsky says. \u201cAnytime you\u2019re putting the body under a stress load, having things in the system to help deal with that stress load can be helpful.\u201d<\/p>\n

Bonus:\u00a0Vitamin C<\/a>\u00a0may also help reduce an athlete\u2019s likelihood of developing coughing or wheezing before and after exercise.<\/p>\n

How Much:\u00a0<\/b>No more than\u00a02,000 mg per day<\/a>. Male adults should get at least 90 mg per day, while women should get 75 mg per day, according to the National Institutes of Health.<\/p>\n

4. Vitamin B6 and B12<\/b><\/h3>\n

Pre or Post: <\/b>Both
\n<\/b>While clinical vitamin B12 deficiencies are relatively rare<\/a>, it’s not uncommon to be slightly deficient in B vitamin complex, particularly B6<\/a>. Though more research is needed, it’s possible these nutrients can be more easily depleted when the body is under stress<\/a>.<\/p>\n

RELATED:\u00a0<\/b>The Benefits of Vitamin B Complex<\/a><\/p>\n

According to the\u00a0National Institutes of Health<\/a>, vitamin B helps the body form red blood cells and get or make energy from food. It can also help reduce inflammation and regulate mood and sleep patterns. In other words, this vitamin helps fine-tune the essential bodily processes that need to be in place in order for you to feel strong during a workout, or any other time of day.<\/p>\n

How Much:\u00a0<\/b>Adults should get a minimum of 2.4 micrograms of\u00a0B12<\/a>\u00a0per day. For\u00a0Vitamin B6<\/a>, adults should aim to consume at least 1.3 miligrams per day, but no more than 100 mg.<\/p>\n

5. Tart Cherry (Juice or Powder)<\/b><\/h3>\n

Pre or Post:\u00a0<\/b>Post
\nThis stone fruit is quickly emerging as a favorite post-performance superfood for endurance athletes because it has similar effects to non-steroidal anti-inflammatories (NSAIDs).<\/p>\n

\u201c[Tart cherry] has an effect right away, like an Ibuprofen would, so you can use it for pain, you can use it for muscle damage, and it looks like you can use it as a potential chronic anti-inflammatory,\u201d says Dr. Kerry Kuehl, an associate professor at Oregon Health and Science University and co-director of OHSU\u2019s human performance laboratory.<\/p>\n

A\u00a0small 2010 study<\/a>\u00a0conducted by Kuehl and his colleagues revealed that marathoners recovered more quickly after knocking back a glass of tart cherry juice post-race. The juice drinkers recovered their strength more quickly and experienced less inflammation post 26.2 than those who drank a placebo beverage.<\/p>\n

RELATED:<\/b>\u00a09 Homemade Sports Drink Recipes<\/a><\/p>\n

\u201cTart cherry has phytochemicals that are very health protective,\u201d Clark says, noting that other dark fruits, like blueberries juice and grape juice, also have similar properties. Now, researchers throughout the country are working on developing tart-cherry derived supplements and medications.\u00a0Expect to see a range of new products on the market that aim to harness the superfood’s powers.<\/p>\n

How Much:\u00a0<\/b>The jury\u2019s still out. Runners who consumed up to two 10-ounce bottles of tart cherry juice, or the equivalent of 45 tart cherries recovered faster post-marathon in Keuhl\u2019s study. Amounts of tart cherry powder in post-workout supplements will vary.<\/p>\n

6. BCAA Blend<\/b><\/h3>\n

Pre or Post:\u00a0<\/b>Both
\nBranched chain amino acid (BCAA) blends consist of a mixture of three important amino acids: leucine, isoleucine and valine. The body\u00a0uses amino acids<\/a>\u00a0to help digest food, repair body tissue and promote growth, among other functions. Commonly found in protein sources such as meat and eggs, the three amino acids that make up BCAA blend are essential for people looking to build muscle, and also repair damaged muscle tissue after intense workouts.<\/p>\n

\u201cThe most important [essential amino acid] in the blend is leucine, especially when it comes to fixing the damaged muscle,\u201d Ellis says. \u201c[It\u2019s particularly important] when we get done beating a muscle up with a lot of work in the weight room or sprinting or running steps, or pounding for an endurance athlete.\u201d<\/p>\n

Also found in some protein powders, BCAAs \u201chelp perpetuate that strong signaling in the body to fix a damaged muscle,\u201d says Ellis.<\/p>\n

How much:<\/b>\u00a0While dosages will vary depending on a person\u2019s goals, an athlete can consume up to\u00a020 grams of BCAA<\/a> per day.<\/p>\n

The Final Word<\/b><\/h3>\n

Because the U.S. FDA does not regulate supplements, it can be tricky to know which blends work, and which are bogus. Always look for a brand that has been produced in an\u00a0FDA-certified<\/a>\u00a0Good Manufacturing Practices (GMP) facility, or carries a label that identifies it as a\u00a0USP Verified Dietary Supplement<\/a>. This ensures you\u2019re getting a product that actually contains what it says it does.<\/p>\n

In general, Machowsky advises clients to avoid \u201canything that doesn\u2019t have research behind it,” and to be wary of supplements with long ingredient lists. Because new information is still being discovered about many ingredients found in supplements, its unclear how some these compounds interact with one another. In other words, it\u2019s best to keep supplementation simple. And\u00a0always<\/i>\u00a0avoid supplements that include mega-doses of\u00a0ingredients like caffeine<\/a>.<\/p>\n

Still confused? Don\u2019t hesitate to consult with a sports nutritionist to figure out the best mixture of ingredients for your individual needs.<\/p>\n

Regardless of the supplement you choose, it\u2019s important to remember that they\u2019ll do little for you unless you already have a solid foundation of good health habits in place.\u00a0Sleep<\/a>, a nutritious diet and safe exercise habits are the most important ingredients for workout success.<\/p>\n

\u201cTrying to take supplements when the basics are shot is like putting lipstick on a pig,\u201d says Machowsky. \u201cThat being said, if someone is firing on all cylinders, there are a few supplements which have some good research showing they could be useful.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

No clue what to look for when choosing a pre or post workout supplement? We break down the active ingredients that could help take your fitness to the next level. <\/p>\n","protected":false},"author":53,"featured_media":31512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7],"tags":[147,201,288,289,71,281,191,341,349,215],"class_list":["post-31505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","tag-caffeine","tag-carbohydrates","tag-cardio","tag-exercise","tag-nutrition","tag-strength-training","tag-supplements","tag-tax1living-well","tag-tax2sports-medicine","tag-vitamins"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/31505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=31505"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/31505\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/31512"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=31505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=31505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=31505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}