Top Supplements to Take Prior to Working Out in the Gym

Being consistent with your training regime and having a good diet are really the two biggest things you can do to maximize your performance in the gym. Aside from proper training and nutrition, a lot of people use supplements in hopes to help with energy, endurance, mental focus going into their event/workout. Pre-workout supplementation may allow you to train harder, recover better and help you achieve your performance goals more effectively. Here are some of the best supplements to take before you train in the gym.

1. Caffeine

Caffeine is one of the most popular and well studied performance enhancing substances. Found in everything from coffee to energy drinks to pre-workout powders, caffeine stimulates the central nervous system, enhancing alertness, focus and energy.

Potential Benefits:

• Increased endurance and strength

• Enhanced mental focus and reaction time

• Perception of fatigue is decreased

Recommended dose: 150–300 mg, 30-60 minutes before exercise (or what you are accustomed to).

2. Creatine Monohydrate

Creatine is one of the best known and well-supported supplements for increasing strength and power production. While it is often taken daily instead of simply pre-workout, consuming it prior to training will ensure saturated muscles and readiness for powerful, explosive movement.

Benefits:

• Increases ATP production (the body's energy currency)

• Increases strength and power

• Provides muscle growth over time

Recommended dose: 3–5 g daily.

3. Beta-Alanine

If you have ever experienced the burning sensation of your muscles during intense training, you have lactic acid build-up within your muscles. Beta-alanine will help buffer that sensation so you can push through more reps.

Benefits:

• Delays muscle fatigue

• Increases high-intensity performance

• Increases endurance during longer sessions

Recommended dose: 2–5 g daily (daily, not just pre-workout).

4. Citrulline Malate

Citrulline malate is an amino acid that will increase nitric oxide production and thus improve blood flow to your muscles. Increased blood flow usually means better pumps and augmentative endurance.

Benefits:

• Increase muscle pumps and vascularity

• Improve nutrient flow to muscles

• Increase endurance, both in strength and cardio work

Recommended dose: 6-8 g, 30-60 minutes pre-exercise.

5. Branched-chain amino acids (BCAAs)

BCAAs (leucine, isoleucine and valine) are typically said to help reduce muscle breakdown and recovery time; particularly when training in a fasted state.

Benefits:

• Decrease muscle soreness.

• Reduce risk of muscle breakdown while training.

• Possibly increase endurance.

Recommended dose: 5-10g before or during exercise.

6. Pre-workout blends

Most athletes appreciate a "one stop shop" pre-workout blend whilst exercising. Blends like this usually contain caffeine, citrulline, beta-alanine and other performance enhancing ingredients. Supplements containing blends like this are seen as easy and effective.

Benefits:

• More energy and focus.

• Better endurance and strength.

• Consistency for each workout.

Tip: Be sure to read the label on your pre-workout supplement, as you may want to avoid unwanted fillers, or excessive caffeine.

Conclusion

Ideal pre-workout supplements depend on an individual athlete's goals, tolerances and training approach. Most athletes generally get a lot of use from creatine and caffeine, but citrulline malate and beta alanine are fantastic supplements especially if one is training with a focus on endurance or pump. In a more simple form, pre-workout blends are widely available and created from solid ingredients.

At the end of the day you must remember that supplements are supplements.