Supplements and SQL Hints - Part 2 - Pre Workouts
Welcome to Part 2 of my month of September Special: Supplements and SQL Hints. We all might need a little boost now and then. Be it in the gym or in our SQL Servers. Therefore I am assembling this month long series, flipping back and forth between topics. This week I'm touching on those boosters that help get you going in the gym, the kickstart, the extra fuel booster that will ramp up your workout!
I am going to declare at the outset, I am no doctor nor a licensed dietician. I am simply going to list out some of the pre workout supplements I have taken in the past or currently, how they work for me what they do and so forth. These paragraphs should not be taken as direction but rather simply as advice and personal experience. Before you begin ANY sort of dietary supplement, consult your family physician.
Stim vs Non Stim
What I refer to here is Stimulants. Ingredients such as caffeine, taurine and guarana. You might have seen these names on your favorite gas station energy drink. The quick jolt of energy that lights up the nervous system and alerts your brain it's time to work. There are a great many products on the market that promote themselves as pre-workout supplements that are truly just these energy drink cocktails in disguise. Sure, they'll get you amped up for a workout, but are there lasting effects? Will it get you through the whole thing?
As you should with anything you plan to ingest, get to know your labels and ingredients. If a supplement doesn't list its ingredients and/or nutritional information on the product, take a beat and either research that product more or simply return it to the shelf. Some might say "Energy Matrix" or "Pump Mix" but not actually list out what make those up. It could be just insane amounts of caffeine or similar that end up doing more harm than good.
Be careful when it comes to stim based pre workouts. As mentioned they're superb for jump starting the workout, but overdoing it can have long lasting and drastic effects on the heart. That's new information. We're warned about the dangers of energy drinks regularly. My recommendation is to seek out products that have a good mix of stimulants and other ingredients such as Vitamin B3, B12 and oddly enough black or cayenne pepper to name a few.
As you should with anything you plan to ingest, get to know your labels and ingredients. If a supplement doesn't list its ingredients and/or nutritional information on the product, take a beat and either research that product more or simply return it to the shelf. Some might say "Energy Matrix" or "Pump Mix" but not actually list out what make those up. It could be just insane amounts of caffeine or similar that end up doing more harm than good.
Be careful when it comes to stim based pre workouts. As mentioned they're superb for jump starting the workout, but overdoing it can have long lasting and drastic effects on the heart. That's new information. We're warned about the dangers of energy drinks regularly. My recommendation is to seek out products that have a good mix of stimulants and other ingredients such as Vitamin B3, B12 and oddly enough black or cayenne pepper to name a few.
On the flip side, there are products available that will aid in getting your workout mojo moving without the worries of stimulants. You may find overlapping ingredients with their stimulant based counterparts, but a few things you might went to look for are:
- Citrulline - Promotes better blood flow and overall endurance
- Beet Root Extract - Cardiovascular health
- L Arginine - supports vascular dilation, oxygen delivery, and protein synthesis
There's plenty more, but the bottom line is if you're looking for a pre workout supplement without the jitters or the effects of caffeine, they're out there. Read your labels.
Creatine
Depending on who you talk to about creatine, they may have strong feelings on if it's a pre, intra or post workout supplement. Let's start with what it is. You might have heard the term in gym circles, second only to PROTEIN (that'll be week 4).
Creatine actually occurs naturally in the body but is also found in foods such as red meat and fish. This chemical assists in reusing cellular energy during or after a workout. It helps rebuilt the adenosine triphospate (or ATP) which is the cells energy source. So it can help you maintain energy levels during but then also keep that high post.
Creatine actually occurs naturally in the body but is also found in foods such as red meat and fish. This chemical assists in reusing cellular energy during or after a workout. It helps rebuilt the adenosine triphospate (or ATP) which is the cells energy source. So it can help you maintain energy levels during but then also keep that high post.
There's also two major variations of creatine you'll find in your local supplement store: HCL and CM.
They both work in much the same way however there are a couple of key differences.
- CM (Creatine Monohydrate) bonds to water molecules in the body. It can lead to light bloating and potentially upset stomach if are sensitive
- HCL (Creatine Hydrochloride) bonds to hydrochloride salt, tends to be easier on the stomach and dissolves better in liquids
You can get either of these usually an array of flavors. I personally go for the unflavored HCL and I mix it with my morning pre workout. Even unflavored creatine can have an extreme sour flavor so when mixed with my current pre which is a raspberry lemonade, I cannot taste it.
You do not need to go extreme with creatine since the body produces it naturally. To gauge tolerance, start with small doses. See how it makes you feel, then go up from there. I am using about 5 g daily.
BCAAs
The last one I'll touch on today is BCAAs or Branch Chain Amino Acids. I will admit this one is not so much of a pre workout but more of an intra. Consume over a the course of your workout or directly after. BCAAs are made up of 3 key amino acids: leucine, isoleucine and valine. Essential elements that play a vital role in muscle metabolism and protein synthesis. They are fantastic aids in muscle recovery after heavy lifting workouts but also reduce soreness the next day. Not eliminate, but help.
Your body does not produce BCAAs naturally so you will always need to get it through your diet or supplement. They will become especially important if you are working in a calorie deficit attempting to lose weight. Because you may not consume enough through diet, a good BCAA supplement is recommended.
Conclusion
If you walk into any supplement store, you're going to be assailed with options. Read your labels, do your research, consult your doctor. I will not lie, I have read many a story about supplements that have led to liver and kidney issues, heart problems and troubles with the stomach. I urge caution when starting any sort of routine with supplement products. Personally, I recommend a small, independent shop if possible. These folks live and breathe supplements so they will tend to be more knowledgeable as to what goes into the bottle.
The Viking's Supplements
I then mix in two scoops of my Creatine HCL unflavored. That is roughly 5 g. A small container of this lasts quite a while.
I support a local shop called ATS Nutrition. They do not pay me, I just love the staff and their products! They have their own line of pre workouts and recovery as well as snacks, energy drinks, prepped meals and more. If you're in the Houston area, please give them a look.
www.solutionsforathletes.com
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