Cart

Your cart is empty

Continue shopping now

Natural Alternatives to Pre-Workout Supplements

 

By: Shivani Shah

 

 

Dietary supplements have become increasingly popular in recent years. A 2012 study indicated that nearly half of all U.S. adults (52%) reported using dietary supplements on a daily basis. While supplements can be good for your health, it’s important to do your due diligence before trying them since the FDA does not review supplements for safety and effectiveness. With that disclaimer out of the way, let’s dive into a particular subset of dietary supplements—pre workouts and exercise enhancers. The global pre-workout supplements market size is expected to reach $21.2 billion by 2026. This promise of supercharged workouts often contains a mystery blend of ingredients and sometimes, dangerous additives. Ingredients like caffeine, creatine, and artificial sweeteners are staples in most pre-workout blends. Because the supplement industry is poorly regulated, the amount of certain compounds you’re consuming can be dangerous. If pre-workout is something you want to invest in (it can get expensive), be sure to purchase from a brand that is diligent about third party testing. 


If you’re looking for something more natural, there are safer alternatives to taking a pre-workout. An active and healthy lifestyle can be supported by proper sleep, staying hydrated, and eating well. With that being said, sometimes we need a little extra help with getting to the gym or recovering after a grueling workout session. The latter is why many pre-workout supplements include nitric oxide precursors, like L-arginine and nitrate. Nitric oxide causes vasodilation—this term means that the blood vessels are widening, relaxing, and blood flow is increasing. In relation to exercise physiology, this may enhance oxygen/nutrient delivery to active muscles. In turn, muscular recovery is aided. If this interests you, opt for a glass of beetroot juice, which is naturally high in nitrates. Upon ingestion, these nitrates are converted to nitric oxide. The results of a 2016 study presented that beetroot juice, when compared to a placebo, improved the countermovement jumps recovery and reactive strength index performance after a muscle-damaging repeated sprint test.


Alternatively, the next time you want an extra boost before a workout, drop the pre-workout and reach for a cup of coffee. A new study published in the Journal of the International Society of Sports Nutrition, confirmed that caffeine ingestion increases maximal fat oxidation (fat burn) and aerobic capacity. Caffeine is a staple ingredient in many pre-workout blends but is often present at dangerously high levels, which can have a negative effect on the heart. The subjects in the study each ingested 3 milligrams of green coffee bean powder per kilogram of bodyweight (or a placebo). This amount is equivalent to a strong cup of coffee and offers a more controlled way to consume caffeine before a workout. Interestingly, the study found that this fat burning effect of caffeine is higher when working out in the afternoon, as opposed to the morning. To summarize: the results suggest that if you’re looking to burn fat, consumption of caffeine combined with moderate intensity exercise in the afternoon provides the most optimal scenario to do so.

Previous
Next

The Wellness Club

5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: ko.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: ko.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: ko.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: ko.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: ko.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: ko.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more