The last few years, pre-workout supplements have become nearly as popular among gym-goers as protein. But just like protein supplements—and like athletes—not every pre-workout product is the same, nor is every pre-workout product suitable for every athlete. Each one has different ingredients in different doses with different intended effects, and might be suited to different types of athletes with different goals.
Whether you're looking to set a new PR, get a few more reps, or just get the most out of your cardio, a good pre-workout can be your ally.
Some key ingredient in your preworkout are,
1- caffeine. Many lifters and other athletes consider caffeine their best training partner, and for good reason. "Study after study has shown that caffeine can increase alertness, sharpen focus, improve tolerance for pain caused by exercise, help burn fat, and help athletes do more work for longer periods in the gym and in sport," 2- BCAA. Provided you are consuming adequate calories and protein, the branched-chain amino acids of leucine, isoleucine, and valine help you by regulating protein metabolism, which means increasing protein synthesis and decreasing protein breakdown.
3- Beta-Alinine. It a staple pre-workout ingredient with a singular purpose: helping you withstand that "burning" feeling and bust out a few more reps, making the most of every set.
When you perform high-intensity exercises, acidity can start to build up in your body, increasing muscle fatigue and reducing performance. Beta-alanine binds with histidine to raise levels of the amino acid carnosine, which buffers the hydrogen ions that form these acids, ultimately helping you maintain your intensity for longer periods of time. If you take a larger dose of beta-alanine, as is in many pre-workouts, you will most likely experience a tingling sensation, often on the neck and face. This is a condition called "paresthesia," and the first time someone takes a pre-workout, they often notice it as much as the caffeine. Scientists are not certain why some people experience paresthesia after taking beta-alanine, but it is harmless and temporary.
Extract from @bodybuildingcom