Safest Pre-workout Supplements

The supplement market is full of products that make claims to help you slim down, bulk up, or increase power and endurance. Some products contain potentially dangerous ingredients such as high amounts of caffeine or other stimulants. Be sure to speak to your doctor before taking any supplements, to make certain none of the ingredients will counteract with medications or health issues.

Criteria

When choosing a supplement, criteria on which to focus include value, speed of results, long-term benefits, side effects, safety, quality of ingredients and customer success. A little research into the products will net the ingredients and value. Speed of results, long-term benefits, customer success and side effects can all be determined by reading customer reviews, workout forums and expert reviews.

Creatine

Creatine is a naturally-occurring acid that helps in the formation of adenosine triphosphate. ATP helps supply energy to all the cells in the body, especially the muscles. Numerous studies, such as the one published in "Sports Medicine" in 2005, indicate that creatine supplementation helps to provide energy during a workout and also helps the muscles repair after a workout. Creatine may be taken before and after workouts. Follow the manufacturer's directions for use and dosage. Persons with asthma or kidney or liver problems should discuss creatine supplementation with their doctors.

Protein

Protein supplies amino acids to the body upon digestion. These amino acids provide fuel for the body during workouts and aid in muscle repair following a workout. Protein powders are the most common form of protein supplements. Protein may come from whey, soy, eggs or meat products. One of the best times to take protein is half an hour before a workout, to provide your muscles with fuel for the upcoming exercise. Protein should also be taken within an hour after your workout to help with recovery. See the manufacturer's instructions for use and dosage. A diet too high in protein may cause liver and kidney problems.

Glutamine

Glutamine is an amino acid used to increase plasma growth hormone levels by helping to stimulate the pituitary gland. Glutamine is released from the muscles during diets and also during workouts. Glutamine may be taken with protein after a workout or immediately upon waking, particularly if you plan on a morning workout. Glutamine comes in powder or capsule form. Follow the manufacturer's directions for use and dosage.