Ingredients: How To Increase Body Power

Ensure that you find a pre workout supplement that include these ingredients to maximize body power.

I have tried many pre workout supplements and written about them on here.

I have mainly used them for either a pre (rugby) game energy and power burst, prior to lifting weights at the end of the day or just to deal with a hangover (it can actually work).

Essentially, each and everyone of these pre workout supplements offer a wide array of different ingredients, yet, they all advertise to the same market.

However, if you ever watch the videos or read the reviews of each product I have tested alone, you will know that the outcomes are as varied as the ingredients.

You will also know that many of the products offer very little in terms of improved performance.

Be that improved strength, stamina, aggression, focus or power.

If you are wishing to generate high amounts of force in a small period of time, such as a burst of sprinting in soccer or the sprint finish in a cycle race, you will know that rest, training hard and good nutrition is key.

We only have to look at the improved performance in the Olympics to see that with more knowledge comes more power…and of course, better results.

So, with many pre workout supplements which fail to raise the bar in terms of performance, you may wish to find a product that contains the following ingredients to ensure effectiveness:

Betaine (Trimethylglycine)

If you have ever seen beets included in a pre workout, such as 4GAUGE, it is for good reason.

Beets (among a few other plants) contain high concentrations of the metabolite, betaine.

Studies have shown that supplementing 2.5 grams on a daily basis have been able to produce increases in power for men performing the back squat as well as an increased work capacity for men training the bench press.

Beets are also known to increase nitric oxide production which dilates the blood vessels meaning more oxygen can get to the muscles and organs.

[https://www.ncbi.nlm.nih.gov/pubmed/20642826]

[http://www.webmd.com/vitamins-supplements/ingredientmono-306-beet.aspx?activeingredientid=306&activeingredientname=beet]

Caffeine

Caffeine has the ability to increase power by stimulating the central nervous system as well as increasing the levels of adrenaline and dopamine.
This can give you an extra edge and boost that will increase your performance.
[http://www.webmd.com/vitamins-supplements/ingredientmono-979-caffeine.aspx?activeingredientid=979]

Theanine

This is a slightly ‘outside the box’ addition…

Caffeine is used in my many supplements from pre workout’s to fat burners, for good reason, too.

However, Theanine when combined with Caffeine can increase focus and increase IQ scores!

It is also able to reduce anxiety, jittery feelings and also insomnia.

While it works alongside Caffeine, it does not actually reduce any of the feelings of stimulation or its effects on the central nervous system.

[https://www.ncbi.nlm.nih.gov/pubmed/17182482]

Creatine

Available in my guises and varieties but nothing has been proven to be any more effective that Creatine Monohydrate.

It is a well regarded and proven supplement to increase power output when dosed at 5 grams per day after a period of loading at higher doses.

Not only that, when tested with 20 active males, 5 grams per day also increased testosterone concentrations.

Furthermore, another study involving a further active males of college age showed increases of dihydrotestosterone.

Dihydrotestosterone is an androgen hormone that is responsible for the stimulation of male characteristics such as muscle development and a deep voice.

It is produced from the conversion of testosterone.

[http://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-33]

[http://www.sciencedirect.com/science/article/pii/S0765159715000039]

[https://www.ncbi.nlm.nih.gov/pubmed/22817979]

[https://www.ncbi.nlm.nih.gov/pubmed/12701815]

Vitamin D3

Known as the sunshine vitamin, it is synthesized by the skin and is actually a hormone that is able to (among other things) help increase testosterone levels.

However, studies by the University of Birmingham, UK, have discovered that lower levels of vitamin D3 are associated with lower muscle strength.

With that information in your mind, it would make sense to either try to (safely) expose yourself to the sun more or make sure that if you are taking a muscle building supplement such as a testosterone booster or pre workout that it contains D3.

[https://www.birmingham.ac.uk/news/latest/2017/02/active-vitamin-d-muscle-strength.aspx]

Citrulline

Citrulline has been making the rounds lately and appearing in a few, but not the majority of pre workout supplements that I test before I exercise.

This is a non-essential amino acid that is found in watermelon.

It is linked to increasing nitric oxide production which increases blood flow by dilating the arteries and blood vessels.

It has also been shown to increase growth hormone secretion during exercise if it has been supplemented.

Results from studies has also shown that it can decrease fatigue as well as increasing endurance for both anaerobic and aerobic exercise.

Then a study from 2016 discovered that supplementation improved both peak and explosive power output for a number of athletes.

While Citrulline is becoming increasing included within pre workout supplements, they often do not provide enough.

Studies show that 6 to 8 grams is required for any benefits.

[https://examine.com/supplements/citrulline/]

[http://www.webmd.com/vitamins-and-supplements/l-citrulline-uses-and-risks#1]

[https://www.ncbi.nlm.nih.gov/pubmed/27017895]

[https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0117-z]

Proprietary Blends

When you are looking for a pre workout supplement, or any supplement for that matter, always look to see if it consists of a proprietary blend.

If it is a proprietary blend you have no idea how much of each individual ingredient is included.

The problem with this is that the effectiveness of many ingredients are dependent on the dose.

For instance, 5 grams of Creatine has shown to be effective at increasing testosterone concentration and over 6 grams for Citrulline.

Therefore, if you are spending money on supplements you want to ensure you are buying a product that contains an effective and beneficial amount, otherwise it will be money wasted.

It is also completely legal for manufacturers of supplements to merely include trace amounts of any ingredient that features on the ingredient panel.

That means, if we take the ingredient panel features in the image above, of the included proprietary blend of 3635mg there could legally be only 1mg of the combined listed ingredients (7) and the remaining 3634mg being just a bulking agent such as rice powder.

It pays to be vigilant when you are looking for supplements.

Always ensure each an every included ingredient has the scientific studies to prove that they work.

Also, ensure that you know exactly how much of each ingredient is included, therefore, make sure the supplement you are buying does not include a proprietary blend.

Where to next?

If you are looking for a pre workout, I have tried and tested many, but have selected the best three on the market that provided me with the desired effects to increase power, strength and aggression.

You can read about them in further detail, here.

I have also tried the narrowed down the most effective testosterone boosters which you can read about, here.

This is also the same for fat burners, too. I have tried for a number of years to ensure that I can combine my love of booze with a vaguely low fat percentage.

I found the best ones, here. 

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