Optimizing your pre-workout routine can significantly enhance your performance, boost energy, and improve overall results in muscle growth and fat loss. Here are ten effective strategies to get the most out of your workouts.
Incorporate Baking Soda
Baking soda, or sodium bicarbonate, is not just for baking—it's a powerful tool to enhance workout performance.
As a mildly alkaline substance, baking soda helps regulate muscle pH levels. During high-intensity exercise, like heavy weight training or sprinting, the body produces lactic acid, which lowers muscle pH and impairs performance. Baking soda, with its pH of 8.4, helps buffer this acidity, allowing muscles to continue functioning effectively. A study found that taking baking soda an hour before a workout increased squat performance significantly, although it showed no improvement for bench press performance.
Be cautious, as some may experience side effects such as stomach discomfort. It’s wise to start with a smaller dose, such as one-fourth or one-third of the recommended amount.
Use Beta-Alanine
If baking soda isn’t ideal for you, consider beta-alanine. This non-essential amino acid helps produce carnosine, which also buffers lactic acid in muscles. Beta-alanine can lead to a tingling sensation in extremities, which is normal and harmless.
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