For anyone who hits the gym on a regular basis, pre-workout supplements have become somehow of a necessity to provide the additional energy, attention and endurance needed to improve performance. Nevertheless, some people started hunting alternatives to it due to the matter of their ingredients effect poling products and addictive too. However, there are many natural and effective alternatives that provide similar benefits without the negative effects of traditional pre-workouts.
Coffee
One of the easiest and most affordable replacements for pre workouts is a cup of coffee. In coffee, caffeine content stimulates the central nervous system, enhances alertness, and decreases the perception of effort in exercise. Coffee also has a lot of antioxidants that may improve general health and increase endurance. Drinking a small cup of coffee (or two) about thirty minutes before exercising can improve performance without creating dependency or complications as some pre-workout supplements do.
Green Tea
Yet another great replacement for standard pre-workout products. Green tea caffeine works the same as coffee but in less dose and therefore, helps improve energy levels without jitters and crashes. In addition, green tea is high in catechins (one type of antioxidant) that have been shown to increase fat burning and boost exercise performance. Having green tea before a session can enhance alertness, boost fatty acid metabolism and overall wellbeing.
Beetroot Juice
Another natural supplement for endurance increase and blood flow during exercise, especially considered a pre-workout option. Beetroot contains nitrates, which are compounds that our body converts into nitric oxide, causing blood vessels to dilate and more blood to be delivered to muscles. Research has shown that beetroot juice supplementation can increase exercise capacity, decrease fatigue and increase oxygen uptake during high-intensity endurance exercise. Drinking beetroot juice or mixing beetroot powder with water 60-90 minutes before exercise may improve endurance and performance.
Citrulline malate
Citrulline malate is an amino acid compound that has gained popularity as a pre-workout supplement for its potential to enhance endurance and reduce fatigue. Citrulline malate is made from natural ingredients (including watermelon) unlike most of the other chemical-based pre-workouts. It does this by raising the amount of nitric oxide that your body produces, resulting in greater blood flow and less muscle soreness and better exercise performance. Although citrulline malate can be found as an isolated supplement, eating whole foods with plenty of citrulline (like watermelon) will work just as well.
Branched-Chain Amino Acids (BCAAs)
Whey contains 3 different essential amino acids called BCAAs, including leucine, isoleucine and valine; they are critical to muscle protein synthesis as well as energy during workout. Although it is traditionally used as a post-recovery supplement, BCAAs can also offer certain benefits when consumed before your workout that helps them act as an effective pre-workout punch. Taking BCAA supplements or foods high in these amino acids before a workout can potentially decrease muscle fatigue, increase endurance, and help with the growth and repair of muscle. BCAAs are very easily found in egg, chicken and dairy; hence, they make great options for those who want to explore natural varieties of pre workout.
Pre workout supplements have benefits because they provide a good amount of energy and help boost exercises but they also have several risks. Most are loaded with artificial ingredients, very high levels of caffeine and other stimulants that produce side effects or create dependency after a while. The good news is that there are natural alternatives to provide the same without the downsides. So instead of coffee, beets or BCAAs, find ways to use these pre-workout alternatives and stack them where you can to support your athletic pursuits while doing it a bit more safely and sustain-ably.
