The Best Pre-Workout Supplements Pro Cheerleaders Can Take
Proper exercise is vital for pro cheerleaders in order to adapt to the physically demanding nature of their sport. But sometimes, doing all your duties drains your energy and makes you less stimulated to perform your workout routines. If you need more energy during your workout, taking pre-workout supplements is a good idea.
Pre-workout supplements are dietary supplements that aim to increase energy and enhance performance or stamina during an intensive workout. It has gained popularity among athletes and fitness enthusiasts looking to boost their fitness routines. Pro cheerleaders can also take these supplements to help them during their workouts.
When you're considering a pre-workout supplement, you first need to check the quality and ingredients in the supplement. Some products are more suited for your personal fitness goals than others. Here are the best pre-workout supplements.
1. Beta-alanine
Beta-alanine is an amino acid that your body uses to produce carnosine. This metabolite breaks down energy and reduces the acidity in your muscles, which can improve your overall workout performance. Beta-alanine also helps you perform high-intensity exercises for a more extended period.
The standard dosage of beta-alanine is 2-5 grams a day. You may experience paraesthesia or a skin-tingling sensation as you increase the dosage size, but you can avoid this by taking lower doses.
2. Caffeine
Caffeine is a stimulant known to be present in coffee, tea, and energy drinks. Caffeine triggers your brain to release more endorphins. It improves your neuromuscular function, enhancing your alertness and making you more focused during a workout.
The US Food and Drug Administration recommends taking a maximum amount of 400 milligrams of caffeine daily. Consuming more may induce nausea and insomnia. Instead, take just enough caffeine to keep you alert and focused.
3. Creatine
Creatine is one of the cheapest and safest pre-workout supplements that you can take. It is also one of the most effective supplements to increase muscle mass and improve workout performance. It is naturally found in our muscles, giving them more energy and promoting muscle growth.
Pro cheerleaders don't need a large dosage of creatine as they don't need to increase their muscle mass. However, taking at least 0.1 grams of creatine per kilogram of body weight per day is recommended, which is just enough to help replenish the fuel in your muscles.
4. Multi-ingredient pre-workout supplements (MIPS)
Multi-ingredient pre-workout supplements are a specialized category of dietary supplements that includes a blend of ingredients like caffeine, amino acids, nitric oxides, and vitamins. This combination of ingredients creates a synergistic effect on improving exercise performance compared to single-ingredient supplements. But different brands contain varying ingredients, so it's challenging to make a direct comparison.
You might want to avoid MIPS with ingredients that have potential dietary side effects. Examples of these ingredients are artificial sweeteners and excess caffeine.
Conclusion
Ask a nutritionist or a registered dietitian if you're unsure which supplements to take. Remember that pre-workout supplements are not for everyone. It can't replace a balanced nutrient-dense diet, optimal sleep, and proper hydration. But if you find pre-workout supplements helpful for you, feel free to take them.
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