Tuesday, August 31, 2021

Understanding Pre-Workout - What Does Lexi From Tonicity Fit Have To Say?

    Let’s talk about pre-workout. What is it? Why should you or should you not take it? How can it improve a workout? Can it harm you? Let’s cover it all!
    At Tonicity Fit, we sell a pre workout, Celsius. So, if you ever decide to take pre-workout, it’s important to understand exactly what you're putting into your body. Pre-work is mainly taken just like it sounds, before a workout. The most common ingredient in pre-workout is Caffeine. Pre-workout tends to have more caffeine than your average cup of coffee. Usually ranging from 100-400mg of Caffeine. Caffeine is important for several reasons. Caffeine can support focus, mood, and endurance. Keep in mind more is not always better and too much caffeine may cause nervousness, irritability, sleeplessness, and occasionally rapid heartbeat. It can help kick start your energy for a workout, just be careful of how much caffeine you are consuming.
    Next, pre-workout tends to have Beta Alanine. “Beta Alanine is a non-essential amino acid that can be produced by the body and is also found in meat, poultry, and fish. Beta Alanine is a precursor to carnosine, a molecule that supports buffering acid in muscles in response to physical activity. Beta Alanine can support endurance, carnosine synthesis, and may help you train harder and longer when taken over time. Beta-alanine taken in large doses or by sensitive individuals may cause a temporary, harmless, tingling feeling called paresthesia.” (Optimum Nutrition, 2020)
    Another ingredient that is similar to beta is BCAAs or known as branch chain amino acids. BCAAs or Branched Chain Amino Acids are composed of three essential amino acids, Leucine, Isoleucine, and Valine which are considered to be the building blocks of protein. The human body cannot manufacture essential amino acids, therefore, they must be obtained from dietary sources or from supplementation. The biggest difference between beta-alanine and BCAAs are the exact mechanisms of how they work and affect your workout performance. BCAAs help build and rebuild muscle mass by facilitating the process of protein synthesis. Beta-Alanine works by buffering the build-up of lactic acid, delaying muscle fatigue, resulting in an increase in time to exhaustion. The most notable difference is that Beta-Alanine is a non-essential amino acid, while BCAAs are essential meaning you must obtain them through food or supplementation.Both Beta-alanine and BCAAs improve muscular endurance and workout volume, just different ways to do so. 
While all of these ingredients are safe, it's important to remember to take them in moderation. Many pre-workouts come in the powder format. Just make sure to mix them with water and follow the instructions on the side of the canister. Pay attention to how it affects your workout and make sure you consult your doctor before taking any supplements or high levels of caffeine. Hope this helps! 

About Lexi Heckman:  

Lexi Heckman is a certified personal trainer at  Tonicity Fit Personal training Studio in West Chester.  Lexi has a strong love for health and wellness as well as helping others. She has worked within the fitness industry for 5+ years. Working as a recreation attendant, teaching fitness classes and later becoming a facilities supervisor and team leader. She found her love for fitness while working at the recreation center at West Chester University. There she changed her major to reflect that passion and recently completed her undergraduate degree.

To learn more about Lexi, Click Here.

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