Do you want to dive into the sea? Work out your body a little before the jump! As you work out, your body prepares itself into a momentum from where it becomes easier to dive into the water, thereby reducing the chances of heart attacks. Similarly, pre-workouts are essential before you put your body through the ritualistic exercise manual. This is a write-up on the pre workout for women – in terms of both supplements and exercise.
For starters – data from an independent survey states that: close to 69% of females would prefer a pre-workout additive created especially for women. Also, nearly 72% of women search for some natural pre-workout food and drinks for themselves.
What is pre-workout for women?
Speaking in a strictly scientific manner, a pre workout for women is an additive that immediately boosts the energy levels, thereby preparing the body for the scheduled workout.
So, either a pill or a powder helps maintain the body’s energy standards, lessens the chances of fatigue, and increases focus on the job at hand (training session in this case).
Points to note for choosing a pre workout?
The primary job of a pre-workout is to help ease the fatigue that an intense training session brings. They supply the body with energy-boosting stimulants and regulate the body’s sugar content.
1. Ingredients and if they match your requirements
It is very important to note that while choosing a pre workout for women, the contents of that product must be checked (not just if they match the basic requirements – but also if they match the needs of the woman’s body).
To ensure that the ingredients are qualitatively superior, one must check if they are research-backed. Apart from that, multiple independent surveys clarify if the ingredients match the standards of the female body, if they care for a woman’s menstrual cycle, and if there is any other associated health issue.
2. Third-party rating and reviews of the same
Before choosing a pre workout for women – check the tests conducted by third-party organizations. Details of the test results and the reviews of multiple users are well-furnished in the product’s headline.
3. Individual Fitness Goals
Most pre workouts are customized for different fitness goals. So, if your goal is to build muscles, the pill or powder for you would be different from the one who wishes to improve their endurance levels.
4. Check if you are allergic to certain ingredients
Intolerant to certain food products? Make it a point to check if your pre-workout has any of those and ignore that immediately. Opt for another one!
As an aware customer, you must check these criteria before finalizing the pre-workout.
The must-haves in these amplifiers?
To match the standards of the pre-workout for women, here are some of the basic ingredients it must have. Scroll down for the list –
From its inception, it has helped people focus and improve endurance standards. Speaking of its role as a pre-workout for women, this improves strength and performance levels.
#Just check how much of this your body can tolerate. The stimulating effects of caffeine are pretty high, especially in these drinks.
As one of the most studied and opted additives, creatine is a content that will help you build muscle strength. Its other function includes – reloading ATP (which helps in muscle contraction), improving the lean body mass of muscles, and preparing the muscles from the core.
The primary work of this amino acid is – to prevent the building up of acid in the muscles and thereby enhance the level of recovery. This content is a must for your pre-workout.
4. L – Arginine and L-Citrulline
Most pre workouts for women punch these amino acids to boost the production of nitric oxide. This is because – the nitric oxide in the human body improves blood flow to the muscles, which is necessary when focusing on muscle-building. If you find a product that has even one of these, do choose that as well.
5. Branched Amino Acids
This is in the medical language, a concoction of – valine, isoleucine, and leucine. Its primary job is to improve the growth of muscles as well as reduce muscle soreness. Therefore – this as an ingredient in a pre-workout helps you to ease up the worked muscles.
The must-not-haves in the additives
Though most pre-workouts steer clear of sugar content and artificial sweeteners, some brands in the lower cost bracket add them. You must stay away from these!
Also, the caffeine content is important, but it must not cross the limit. Then rather than providing benefits to women, it would negate their health.
Natural pre workout for women
When choosing pre workout for women, one must understand that female hormones keep fluctuating. Hence, despite the females being all ready for a tough workout session, not everyone can manage to down the usual pre-workout appendages! What’s the way out for them, then? Natural pre-workout additives! You can choose from the list after chatting with your trainer and nutritionist.
1. Oatmeal– This has been breakfast and pre-workout material for a long time. As one of the highest sources of energy, rest assured – this natural supplement will help your body measure up to the demands of a heavy workout.
2. Peanut Butter Sandwich – Peanut butter provides the required protein levels, while multigrain bread maintains the carbohydrate levels in your body. This meal will give you the energy your body requires when you go in for your scheduled workout session. Switch it with a honey and bagel combo on days you wish to have a variation!
3. Chicken with Brown Rice – Brown rice for fiber and chicken for lean meat – for the people who prefer night workout schedules, this is an excellent combination as a pre-workout.
4. Bananas/ Granola Bars/ Protein Shakes – Haven’t you seen Roger Federer pick out a banana or a granola bar in the middle of a break and gobble it down? With bananas, you get a dash of starch and sugar, while granola bars give you carbs, fats, and proteins per se. As you ready your body for a workout, check out which of these suits your palate and your body, and have a quick snack.
FAQ on Pre-workout for women
1. When and for how long must you take these additives?
Going by multiple surveys and trainers’ instructions – 30 minutes before the workout is the ideal time for a pre-workout supplement.
Also, one needs to be consistent with these amplifiers since a specific time is required for them to act and build up in the body. However, one must not take too much of it, as it can cause other issues, but a specific amount for a consistent period is the key to success!
Evidence shows – after a month of continuous usage of these supplements, the user can exercise for a longer period than before.
Research data from Food and Chemical Toxicology cites data that – the maximum limit for adults is 400mg of caffeine. So note this factor while using a pre-workout.
2. What are the health hazards associated with these pre-workouts?
The noted pre-workouts as such are evidence-backed, and to date, there have not been any such fatal cases to note. However, given that every human body is different, there might be some issues with respect to these pre-workouts. All of them are manageable.
#Some exercises to go with it
Once you are done with the pre-workouts, it is best that you concentrate on some of the workouts before the tough training session. So, go in for jumping jacks, plank walks, squats, forward lunches, and hip rotations. Rest assured – both the pre-workout additive and the warm-up exercises – prepare your body to take up the challenging training routine that you will start off with.
Has this article helped figure out details about pre workout for women? Well, in that case, do leave your feedback if you have any, and do share this link with your near and dear ones! Pin up this article for future reference!
Monalisa Mukherjee is a content writer and copywriter with close to 3 years of experience. She has written for websites like Biography Talk, Contour Cafe, He And She Fitness and Fiction Pad. She is currently associated with a noted Digital Marketing Agency and specialises in writing articles for travel, entertainment, cooking, celeb, lifestyle, tech, health, fashion and film news.