5 Side Effects of Pre-Workout Supplements

​Sweating and body temperature are obviously both factors here, too. “Be mindful that when you sweat, you’re not just losing fluids, but you’re losing salt,” Davis says. “Your ability to function is tied in fairly closely with that balance with respect to the salt and the water.” Magnesium supplements can help treat muscle cramps, sleep issues, migraine, and more.

Caffeine is one of the primary ingredients in many pre-workout supplements. When beginning a dieting phase for a bodybuilding competition or a special event where you must look your best with minimal clothing, you will need to plan ahead. I always recommend that, regardless of your current condition or body fat, you start a dieting phase at least 16 weeks out. If you truly are under 10% body fat, then 12 weeks is the minimum. The statements on this page have not been evaluated by the Food and Drug Administration.

Your body also needs electrolytes to send nerve impulses throughout your body. This helps your muscles contract and relax while helping to maintain the right pH in your blood. Electrolytes play many other roles in the body too, such as maintaining the pH of our blood. In simple terms, electrolytes help make sure our cells are well hydrated and healthy. To maximise your pump, you need your muscles to be full of glycogen when you train.

The CDCstates that a person can get high blood pressure by consuming too much sodium and not enough potassium. So they encourage us to eat more vegetables, fruit, seafood, and dairy products. According to the Institute of Medicine, adults should eat or drink at least 4.7 grams of potassium every day in order to balance blood pressure. This means that not all of us will have an increase in blood pressure when we eat salty foods.

When you exercise, your blood volume usually decreases because it is pushed from the heart to the muscles. Though taking sodium can help increase your blood volume and blood flow by pulling water inside. This way it may help the blood vessels supply the targeted muscles and the heart with oxygen. The intracellular water retention may help lead to better contractions and pumps. Because of the intracellular water retention, taking salt before your workout can help keep you hydrated throughout the day, so it may help you avoid muscle cramps. Water and sodium intake continuously increases by 1⁄4–1⁄2 gallon each consecutive day until one day before the event, when sodium stops being added to meals.

You’re also losing this precious electrolyte when you’re working out and sweating. Not getting enough sodium can make you weaker, dehydrated, and more prone to muscle cramping. Not only is sodium thought to improve hydration and help prevent dehydration, but it may also play a role in optimizing the effects of creatine. best ap calculus ab review book The most important thing to note about electrolytes is that we lose them when we sweat. How much sweat we lose varies from person to person, but some people can lose up to a couple of litres of sweat during an hour workout. So keep the carbs high to increase your pump, and sneak in an extra serving before training.

Hyponatremia is a condition in which the sodium in your blood becomes too low. It can lead to negatively impacted performance and muscle fatigue. Hyponatremia is dangerous because it can cause your muscles and heart to contract erratically. Another reason sodium-packed foods are bad for us is that they tend to be highly processed. Excess amounts of processed foods can lead to inflammation, weight gain, diabetes, and other health concerns.