Pre-workout supplements is one of the supplements you can’t give up because it makes you feel more fit in training. Each pre-workout supplement has its own unique formula, the effect of which can vary depending on which substances are used in combination. Therefore, these supplements are the supplements that you have the most alternatives. Your choice of reinforcement may vary depending on the purpose of your training.
Caffeine is present in the majority of these supplements, enabling you to produce a more efficient energy production and bring your training performance to the top. Caffeine is one of the most effective supplements when it is taken before training. Even more than a certain amount of dose is found on the doping list by WADA (World Doping Board). It is therefore a very effective performance enhancer. A total of 400 mg caffeine a day is not recommended to be recommended by many health institutions.
Besides caffeine; other strengths, strength, performance and other reinforcements are also included in the pre-workout products. This makes intensive training much less challenging. Pre-workout supplements, especially in sleepless, exhausted days, will help you stay out of training.
Pre-workout supplements include the most common substances other than caffeine; beta alanine, arginine, taurine, citrulline malate, BCAA, creatine and tyrosine. They also contain vitamins and minerals.
With other supplements, you can also observe bonus effects such as focus, endurance, fat burning, and blood flow.
What are pre-workout supplements?
This supplement group, together with multi-vitamins, is one of the most complex sports food supplements. Generally, very different substances are obtained from being compressed into a product in special formulations and most commonly:
2.) Amino Acids
4.) Nirtic Oxide Enhancers
5.) Creatine and others
etc. contain substances.
These products, whose overall objectives are used before the athlete’s training (approximately 15-30 minutes ago), are intended to make a direct physically sensible difference, as opposed to many other supplement groups.
This difference, that is, the effects of pre-workout supplements are generally as follows:
Higher energy levels
higher attention level (concentration and willingness)
There are also several controversies about how much of these effects are physiological.
Pre-workout supplements ingredients
Many athletes and other athletes think that caffeine is the best training partner and is a good reason. “After work, research has shown that caffeine can improve alertness, sharpen the focus, increase tolerance to pain caused by exercise, burn fat, and help athletes work longer in the gym and in sports.” PhD, RD, RISSN, in the article “Increase Your Education with Caffeine.”
Caffeine gives you both the strength training and the fast energy you can use for shorter, higher-intensity jobs such as lifting or sprinting. It has been shown to increase maximum strength, endurance and endurance and even reduce muscle pain.
Caffeine is probably the best way to prevent or limit caffeine intake after 4pm (because it will cause sleep), which may affect sleep quality, and caffeine and decaffeinated products are probably a better option for those who are sensitive to night exercise.
2.) BCAAs or EAAs
The branched-chain amino acids of leucine, isoleucine, and chain that you provide enough calories and protein to help regulate protein metabolism. This means that protein synthesis increases and protein degradation decreases. In other words, BCAAs help to build muscle and minimize muscle damage. When taken before exercise, they can also help to reduce delayed muscle pain (DOMS), so you can reduce mental and physical fatigue by exercising faster and less during exercise.
The most popular and scientifically proven ratio for BCAAs is 2: 1: 1 – two parts of leucine, one isoleucine and one part valine. Research has shown that it is the best amino acid in stimulating muscle protein synthesis, because they want more leucine. If the brand you’re interested in doesn’t show a rate, look for at least 3 grams of leucine per serving.
All the benefits of BCAAs can also be obtained by taking essential amino acid mixtures (EAAs), which are becoming increasingly popular in pre-exercise and independent amino mixtures. Finally, BCAAs are part of the EAAs. EAAs contain three BCAAs and six other amino acids, which your body cannot produce on its own.
Beta-Alanine is a foundation of Pre-Workout’s unique goal: it helps you to resist the koy burning ‘feeling and do it over and over again to make most of every sentence.
About work In intensive exercises, acid can accumulate in your body, increase muscle fatigue and reduce performance. Beta alanine binds to histidine to increase the concentration of amino acid carnosine that buffer the hydrogen ions in which these acids form, which ultimately helps to maintain your density over a longer period of time.
2.2.) Beta Alanine
If you take more doses of beta alanine, as many exercise before you, you will probably feel tingling. usually on the neck and face. This is a condition called “paresthesia”. When someone does a training for the first time, they often see it as just caffeine. Scientists are not sure why some people experience paraesthesia after taking beta-alanine, but they are harmless and transient.
However, the benefits of beta-alanine are associated with a seizure: it should be taken consistently 2-3 weeks before the results appear. Fortunately, you do not need to buy beta-alanine just before training. If you take smaller doses during the day, it provides training benefits with less tingling. The International Sports Nutrition Association recommends a 4-6 grams of beta-alanine, divided into two, if necessary.
3.) Nitric Oxide Enhancers
These are pre-training materials that help increase the blood circulation in the muscles and help you get a powerful pump while lifting with high repetition.
L-arginine was once the most popular NO enhancer, but these days are quite rare. Nowadays, there are many different contents that can help NO production, but the most popular one is the non-essential amino acid citrulline, either in the form of L-citrulline or citrulline malate.
3.1.) Nitric Oxide Booster
L-Citrulline is a natural form of citrus found in watermelons. It helps to increase the level of nitric oxide, which allows the muscles to expand the blood vessels to get more oxygen and nutrients. Citrulline malate is L-citrulline in which malic acid or “malate” is added. In addition to the increased blood flow caused by citrullin, it is believed that “Malat” has its own fatigue ability by supporting the body’s ability to use the sport-producing lactic acid to recycle and generate energy. This one-two combination may mean improved durability during exercise – it may mean more repetition and even decrease in muscle cancer before failure.
4.) Creatine and other
It seems to be starting a new workout every day, offering great potential and scientifically supported content. Some of the best known are:
L-Tyrosine: For better resistance to energy and fatigue
L-Theanine: Yohimbine to focus on more mental focus and “jitters” to accompany caffeine: To increase energy and mental intensity (Note that the use of this natural alpha-antagonist in some individuals may cause anxiety)
Beet Extract: For Endurance and Pumping
Betaine: Long Term Force, Size and Recovery Profits
Creatine: Many pre-workout programs include and are not disadvantageous to take before training. However, it is not better than others at this time. But what is more important than taking creatine is that you take it on a regular basis. “If you need to rely on your daily dose of creatine, you’ll probably miss it,” writes Krissy Kendall in the article “Five Reasons Why Creatinine Will Not Work”. Instead, it recommends that you take 3-5 grams of this low-cost power amplifier daily in addition to your pre-workout training.
This is by no means an exhaustive list! If you see something you don’t know before an exercise, make sure you have what you want to take. And purchase from a firm that only pre-runs the third-party tests and doesn’t make the information out of the box.
How to use Pre-workout supplements
You can take pre-workout supplements with many pre-workout supplements in them. Or you can create your own pre-training product by taking the content you want one by one.
If you are familiar with the dosage, you can take the contents separately and get the benefits you want by using your own amounts. Besides, there is no problem getting a pre-workout product that you like with the contents and content of the contents. But be sure to review the products well. Not every pre-workout supplement is prepared for research. Therefore, it can be used in a few of the content can be found in some products can be found too much. These contents may be uncomfortable, even if they do not have serious side effects. Therefore, we recommend that you take a good look at the product you received.
Side effects of pre-workout supplements:
One of the factors that should be taken into consideration in pre-training products, like any supplement, in which there are many different kinds of substances, is the fact that the side effects (compared to many other supplements) may be higher.
Particular attention should be paid to the fact that users with any physical discomfort or disease should approach these products carefully. Especially in cardiovascular and similar disorders, it is an issue that experts warn about. In addition, these products may also be dangerous for users with psychological disorders (eg, anxiety disorders, panic attacks, obsessive-compulsive disorders, etc.).
Side effects of pre-workout products may be higher than other supplements.
Professional athletes and doping:
Since pre-training food supplements are often aimed at improving performance directly, it is also a matter of discussion whether they can be doping or not.
The important point to note here is that there are many different regulations and restrictions to prevent doping events in many different sports organizations. For example, the use of many substances that a bodybuilding federation will not consider doping may cause many years of athletic athletes to be banned from sports.
Although pre-workout supplements are quite safe in this regard, we recommend that our readers, who are professional athletes, will use these products especially before the competition and should consult the contents in detail and consult their physicians.
Does Pre-workout supplements Works?
To be honest, it depends on what you’re buying them for. Some people practice and think they are bigger, stronger, or faster. Probably not, but it can certainly help you destroy important education. And if you do a lot of training over time, it can help you become bigger, stronger and faster! Keep in mind that the primary goal of the pre-exercises is not to build up muscles or develop your body, focusing on energy, endurance, and exercises to help you achieve both goals.
Today’s most popular preliminary studies show that many of the individual components bring some strength, stamina or muscle growth. However, the training history and training of these subjects may be very different from yours.
Short answer: Yes, a practice can help you have a better training. But the truth is, this is just a lot of factors. Do your workout right. Build your nutrition base. Optimize the rest with plenty of sleep. And then use additions to destroy the last 5 percent of the project!
Pre-workout supplements use
When should I practice? Usually when they go to the gym or when they leave the locker room, they see people drinking their training. This is a habit in the gym, so if you want to be as effective as yours, you shouldn’t copy it!
This is because: “Most of the active ingredients in pre-workout require 30 to 60 minutes to reach the highest level in your blood,” writes Krissy Kendall, “3 Mistakes That Yours.” Before workout. “” If you wait until you reach the gym, you will complete the second or third exercise without all the effects. “
If you’ve driven your pre-training workout before 60-90 minutes, you still have enough energy to maintain a fairly long workout. Most preliminary studies involve caffeine and the body takes 3-5 hours to halve the levels of caffeine in the blood. For a very long time, a normal exercise can be called normal permanent “, although each caffeine is metabolized at different rates.
For this reason, it is equally important to take your workout too late, especially if you are exercising in the early afternoon or early evening. Since many of the previous exercises contain large amounts of caffeine, getting too late can damage your sleep. Sleeping enough to do sports is one of the most important factors to get rid of hard work in the gym. Lack of sleep can mean even more body fat!
The question then reveals how often you should do before an exercise. A lot of people are training before practicing. The only disadvantage of this approach is that caffeine must be technically addictive, more tolerant, and accept increasing amounts to achieve the same energy increase.
For this reason, many coaches and athletes offer a pre-training protection for important, particularly intense training or routines focusing on larger muscle groups such as the leg, back, or chest.