Summary: Pre-workout supplements are popular among fitness enthusiasts as they are known for boosting energy, endurance, and strength during intense workouts. However, not everyone can tolerate beta alanine, which causes a tingling sensation on the skin. Hence, we have compiled a list of the best pre-workout supplements without beta alanine.
1. Citrulline Malate
Citrulline Malate is a popular alternative to beta alanine in pre-workout supplements. It is an amino acid that increases nitric oxide production, improves blood flow, and reduces muscle fatigue. Citrulline Malate enhances endurance by increasing ATP production and strengthens muscles, resulting in better performance during high-intensity activities.
A study conducted on 18 men found that taking 8 grams of citrulline malate before a workout increased their number of repetitions and reduced muscle soreness after exercise. It also helped them recover faster. The recommended dosage is between 6-8 grams, taken 30-60 minutes before exercise.
Citrulline Malate can also benefit those who suffer from erectile dysfunction by improving blood flow and facilitating better erections. It helps reduce lactic acid build-up and increases excretion, which makes it a popular supplement among bodybuilders, athletes, and fitness enthusiasts.
2. Creatine Monohydrate
Creatine Monohydrate is a naturally occurring substance in our bodies that provides energy to the cells, especially during high-intensity exercises. Taking Creatine Monohydrate supplements improves athletic performance as it increases strength, muscle size, and power output while reducing fatigue.
Studies have shown that taking Creatine Monohydrate supplements before exercise improves anaerobic and aerobic performance in athletes. It also helps with post-workout recovery and alleviates muscle soreness caused by rigorous training sessions. The recommended dosage is between 3-5 grams, taken 30 minutes before exercise.
Creatine Monohydrate is safe to use and has no adverse side effects, making it a popular supplement among athletes and fitness enthusiasts of all ages and skill levels.
3. Betaine Anhydrous
Betaine Anhydrous, also known as trimethylglycine, is a natural compound found in beets, spinach, and whole grains. It is an amino acid that helps increase power output, strength, and endurance during high-intensity workouts. It improves intra-workout performance by increasing blood flow, oxygen uptake, and nutrient delivery to the muscles.
A study conducted on 15 young men found that taking 2.5 grams of Betaine Anhydrous for two weeks helped increase their number of repetitions and power output during bench press exercises. It also helped reduce muscle soreness after exercise. The recommended dosage is between 2.5-6 grams, taken 30-60 minutes before exercise.
Betaine Anhydrous supplements are safe to use and have no significant side effects. It is a popular supplement among athletes, bodybuilders, and fitness enthusiasts who want to improve their performance during high-intensity workouts.
4. Taurine
Taurine is an amino acid found in meat, fish, and dairy products. It is known for its anti-inflammatory and antioxidant properties, and it helps reduce muscle damage caused by intense workouts. Taurine supplements help increase endurance and reduce fatigue during high-intensity activities.
A study conducted on 16 cyclists found that taking 1 gram of Taurine supplements for two weeks improved their endurance by reducing muscle fatigue and increasing the time to exhaustion. It also helped reduce oxidative stress caused by exercise. The recommended dosage is between 500mg-2 grams, taken 30-60 minutes before exercise.
Taurine supplements are safe to use and have no significant side effects. It is a popular supplement among athletes and fitness enthusiasts who want to improve their endurance and reduce muscle damage during high-intensity workouts.
5. Caffeine Anhydrous
Caffeine Anhydrous is a stimulant that boosts energy levels and improves mental alertness, focus, and concentration. It helps reduce fatigue and increase endurance during high-intensity activities. Caffeine Anhydrous supplements are commonly used in pre-workouts due to their effects on performance and metabolism.
A study conducted on 12 male cyclists found that taking caffeine supplements (5 mg/kg body weight) before exercise improved their endurance performance and time to exhaustion. Caffeine supplements also help increase metabolic rate and fat oxidation, resulting in weight loss and improved body composition. The recommended dosage is between 100-200 mg, taken 30-60 minutes before exercise.
Caffeine supplements are safe to use, but they can cause adverse side effects if taken in large quantities. It is a popular supplement among athletes and fitness enthusiasts who want to improve their energy levels and mental focus during high-intensity workouts.
Conclusion:
Pre-workout supplements play a significant role in improving athletic performance, providing energy, and reducing muscle fatigue during intense workouts. However, not everyone can tolerate beta alanine, which causes skin tingling. Hence, we have compiled a list of the best pre-workout supplements without beta alanine. These include Citrulline Malate, Creatine Monohydrate, Betaine Anhydrous, Taurine, and Caffeine Anhydrous. These supplements are safe to use and have no significant side effects when taken in the recommended dosage. They help improve endurance, strength, power output, mental focus, and reduce muscle damage caused by intense workouts, resulting in better overall performance.
