Wondering how to optimize your exercise regime to get the most out of the time you spend at the gym? There is a healthy balance between food and pre-workout supplements that we think will give you just the ticket. And luckily for you, we have straight-up answers – we know you've got little time to waste before you hit up the gym.

Top Pre-Workout Supplements

Caffeine For Energy

Caffeine is a stimulant, which provides energy for short periods of time, lasting no longer than 1-2 hours. Ideally, the average workout lasts about 1-2 hours, which makes caffeine the most popular ingredient across all pre-workout supplements, boosting energy exactly when you need it most. The average pre-workout supplement contains between 100mg and 300mg of caffeine, just remember it is not recommended to exceed 500mg-600mg daily.

Beta-Alanine For Maximizing Results

Beta-Alanine is an amino acid whose main effects result in reducing lactic acid build-up, thus reducing muscle soreness. Another benefit of reducing lactic-acid buildup is that it allows you to push more weight for longer periods of time, essentially maximizing results in exchange for your time in the gym. It is recommended to consume 2-4g of Beta-Alanine before your workout for best results, and do not be alarmed if it makes your skin itchy!

L-Arginine For a Better Pump

L-Arginine is another amino acid; however, its principal action is improving blood flow to your muscles (or improving your pump, an expression commonly used in the world of weight lifting). Other than looking more 'ripped' (aka: swole), a benefit of more blood in the muscle is more effective strengthening, faster repair, and more growth. For best results, consume 1-3g before your workout, and you will see pumps like never before. We mean it.

Creatine For Faster, Stronger Muscles

Creatine is an acid which provides increased energy and strength to your workout by drawing water to your muscles. Besides giving you a fuller look as a result of this, it also allows your muscles to heal faster, and essentially, grow faster and get you stronger faster, too. There are many kinds of Creatine, Creatine Monohydrate being the most common; however, they all work in a similar fashion. It is recommended when supplementing with Creatine Monohydrate that you incorporate an initial loading phase of one week, at 20g per day, followed by 10g per day for the following three weeks.

Waxy Maize For Muscle Growth

Waxy Maize is a carb derived from corn, and is recommended for those trying to “get big”! It is found in only a select few pre-workout supplements. Your body needs energy to perform at its peak, and waxy maize provides you with an easily digestible, quickly utilized source of energy. For optimal results, consume 30g before your workout, and you'll be making big gains in no time.

Niacin (B3) For Improving Blood Flow

Yes, Niacin, the vitamin referred to as B3, is found in the majority of pre-workout supplements, and for good reason. Niacin helps dilate your blood vessels, improving blood flow; thus resulting in improved pump, flushing out lactic acid, and reducing pain. It is recommended to take between 100mg-200mg before your workout for optimal results.

Other Ways To Amp Up Your Workout

Diet and Lifestyle

Pre-workout supplementscan enhance performance, but they should not replace a healthy diet. Use them in moderation and read ingredient labels carefully. Choose products with simple, recognizable ingredients whenever possible. Avoid artificial flavours and colours. If you have sensitivities, avoid ingredients such as corn, dairy, whey, or soy. These ingredients may trigger inflammation in some people. Caffeine can boost energy, but it does not suit everyone. Avoid caffein-rich products if you are sensitive to its effects.

Support performance with nutrient-dense foods and proper hydration. Drink water before and during exercise to maintain hydration. Drink water before and during exercise to maintain hydration. A banana or a cup of oats before exercise can provide sustained energy. Prioritize sleep as part of your pre-workout routine. During sleep, your body repairs tissues and restores energy for the next day.

Have a healthy workout!

If you'd really like to make your workout well-rounded, consider looking for a Post-Workout Supplement to take to help keep your gains going.