As a self-proclaimed gymnasium rat for practically a decade now, I’ve tried many various kinds of pre-workout dietary supplements. As I’ve gotten older, although, I’ve begun falling out of affection with the best way most pre-workout powders make me really feel. In my early 20s, the itchy “let’s DO this!” wave of power that pre-workout injected me with was thrilling, however now that I’m in my late 20s, it’s turn out to be a bit unnerving. Extra occasions than I’d wish to admit, I’ve needed to take a time-out from lifting on account of pre-workout jitters. I’ve even needed to cease mid-set because of the feeling of invisible ants crawling on my pores and skin (IYKYK).
Due to these bodily negative effects, I’ve begun experiencing severe gymxiety originally of my exercises, too. The speedy enhance of coronary heart charge and hyper-focus that accompanied my scoop of pre-workout usually left me feeling paranoid and self-conscious, and the crash that adopted the preliminary wave of power had me leaving the gymnasium sooner than I’d like.
Apparently, I’m not alone in my current disenchantment of pre-workout. In keeping with a 2019 research, 54 p.c of the themes who frequently drink pre-workout reported negative effects equivalent to nausea, pores and skin reactions, and even coronary heart charge abnormalities. And whereas some proof means that pre-workout dietary supplements are usually protected for most individuals to devour in small doses, the negative effects alone have despatched me trying to find a gentler various. So once I received the prospect to strive Liquid IV’s newest power pre-workout drink for work, I jumped on the chance.
What’s Liquid IV?
Liquid IV is a powder complement that guarantees to hydrate you 2-2.5 occasions quicker than consuming H2O alone—with out overstimulating you. It comprises 3 occasions the quantity of electrolytes present in different sports activities drinks (suppose Powerade or Gatorade), and comprises nutritional vitamins B3, B5, B6, B12, and C. The powder is available in particular person sticks, every containing sufficient powder to be blended with 16oz of water.
The ratio of potassium citrate, dipotassium phosphate, sodium, and glucose make up what Liquid IV calls Mobile Transport Know-how, aka the bevy of substances that may hydrate you quicker than water. Freed from synthetic dyes and sweeteners, Liquid IV can also be vegan, non-GMO, and dairy-free.
After the preliminary success of the Liquid IV Hydration Multiplier, the corporate developed and launched their Liquid IV Vitality Multiplier, an power drink with the identical hydrating energy as the unique Liquid IV.
L-Theanine + caffeine = an energizing combo
Pre-workouts and power drinks usually include some mixture of l-theanine and caffeine so as to present a lift of power earlier than your exercise. David Culpepper, MD and medical director of LifeMD, says that the mix of the 2 can pack an energizing punch.
“L-theanine is a water-soluble amino amino acid that’s non-stimulant, however nonetheless offers a degree of focus and power when supplemented,” says Culpepper. “The distinctive mixture of l-theanine and caffeine really helps a extra sustainable focus; caffeine acts because the stimulant, and l-theanine’s distinctive properties take off the jitteriness that’s usually accompanied with caffeine consumption.”
Liquid IV Vitality Multiplier additionally comprises l-theanine and caffeine, simply in smaller doses. One packet comprises round 100mg of caffeine, comparable to 1 or two eight-ounce cups of java. Most pre-workouts carry as a lot as 300mg of caffeine in a single serving in addition to beta-alanine, the non-essential amino acid that causes pre-workout pores and skin tingles. This quantity of caffeine at one time can lead to nausea, an elevated coronary heart charge, and hypertension.
Though troublesome in excessive doses, caffeine and l-theanine might be useful pick-me-ups earlier than a exercise, provides Culpepper.
“Each caffeine and l-theanine are two nice substances that assist sustained power within the physique,” says Culpepper. “There may be a number of analysis that helps a rise in efficiency and power output when supplementing with the sufficient dosage of caffeine previous to coaching.”
Electrolytes preserve you going
Staying correctly hydrated throughout your exercise is simply as essential as consuming sufficient water all through the day. After we sweat, we lose electrolytes, the electrically-charged minerals in our blood that regulate chemical reactions, management muscle contractions, and preserve us hydrated. Low electrolyte ranges can result in fatigue, nausea, complications, and muscle cramps.
Registered dietitian and vitamin coach Tiffany Ma says which you can exchange misplaced electrolytes by fueling with an electrolyte-heavy drink like Liquid IV so as to assist you get by way of a very sweaty exercise.
“Drinks which might be electrolyte-focused are a method to replenish electrolytes which might be misplaced from train, which permits a person to coach more durable and extra successfully,” says Ma. “Analysis studies that extreme sweat loss could lead to a efficiency deficit of 10%, which is why it’s so essential to remain hydrated!”
Making an attempt Liquid IV as a part of my pre-workout routine
In my quest to discover a pre-workout various, I drank the Liquid IV Vitality Multiplier earlier than my exercises for a full week. I opted for Yuzu Pineapple, the most recent taste to affix the Vitality Multiplier roster. Vibrant, tart, and tropical, the style was tremendous refreshing. The drink did have a slight saltiness to it, however this gorgeous par for the course for drinks this heavy in electrolytes.
On prime of the Vitality Multiplier, I attempted consuming the Liquid IV Hydration Multiplier in the course of the center of my exercises, hoping to see some extra optimistic ends in the hydration division. The summer time warmth has left me extra dehydrated than ordinary, and I wanted all the assistance I may get. I selected the Lemon Lime taste, which tasted just like a lightweight margarita.
For the week, I drank one packet of the Vitality Multiplier throughout my warmup, which is normally a 15-minute incline stroll on the treadmill. I then drank one packet of the Hydration Multiplier all through my power routine, and as soon as that was completed, I adopted up with common H2O like regular.
An sudden bonus I discovered on this powder was the shortage of dye; many pre-workouts are available shiny, funky colours that may depart momentary stains in your enamel. As a result of the colour was an excellent pale yellow, I didn’t have to fret about staining my exercise gear, both.
Right here’s what occurred once I swapped my pre-workout for Liquid IV
1. I felt energized, however not anxious.
My gymxiety has formally left the constructing. Whereas I felt a terrific increase of power after consuming the Vitality Multiplier, I didn’t really feel overwhelmed or shaky throughout my exercise. The sensation I received after consuming it was just like the sensation I received after consuming a robust chilly brew: upbeat and excited. I discovered the 100mg of caffeine within the Vitality Multiplier to be a candy spot, leaving me pumped for my exercise however not overwhelmed with power. With out the anxiousness, I felt higher in my pores and skin and extra snug within the gymnasium.
2. My dehydration complications went away.
Throughout the week, I discovered that my late afternoon dehydration complications had all however disappeared. Whereas I’m fairly diligent about getting in my each day dose of H2O, I not often (if ever) decide to seize a sports activities drink once I’m thirsty. Ingesting one thing with electrolytes in it helped fight these complications, refueling my physique with the electrolytes I misplaced by way of sweating.
3. I used to be capable of give attention to my workouts.
Since Liquid IV comprises no beta-alanine, I skilled not one of the uncomfortable pores and skin tingles that beforehand got here with my pre-workout. And since I used to be not fixated on my quick coronary heart charge or tingly pores and skin, I used to be capable of be extra current throughout my lifts. I really discovered that I used to be capable of carry out higher within the gymnasium than I had earlier than, now that I wasn’t hyper-focused on managing the damaging negative effects of my pre-workout.
4. I made it by way of my exercise with out crashing midway by way of.
There’s usually an terrible mid-workout crash that accompanies my pre-workout, however I skilled no power degree drop with Liquid IV. I felt upbeat all through the complete length of my lifting session, and located the 100mg of caffeine the Vitality Multiplier yields to be an power candy spot for me.
Whereas there’s one thing romantic within the ritual of chugging a neon-colored powder “for the features,” switching it up with Liquid IV has been a welcome change of tempo for this gymnasium lover. Regardless that my experiment has ended, the readability and quietness I really feel after ditching my pre-workout has me contemplating quitting the stuff for good.
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