What is a pre-workout complex and what is it for?

Health improvement

Sergey Sidoruk 03/31/2019 no comments

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What is a pre-workout complex and what is it for?

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So-called “pre-workouts” are a category of sports nutrition products that help increase the productivity and performance of an athlete during training. Most often, such supplements include stimulating substances and components that increase blood flow to the muscles.

We can highlight the main parameters that are affected by taking pre-workout complexes:

• Concentration and focus;
• Increased endurance;
• Pumping (filling muscles with blood when working to failure);
• Better recovery between sets;
• Increased energy and performance;
• Increase in strength indicators due to the points listed above.

Taking pre-workout supplements helps increase energy and performance

Composition of the pre-workout complex

Content

Each company strives to develop its own “magic elixir,” but there is a list of main components that can be found in almost all “pre-workouts.”

• Creatine is a sports nutrition element that can be found on store shelves as an independent product. Increases strength and pumping effect. Increases muscle mass by retaining water in the body. Increases metabolism and endurance.
• Betaine is a derivative of the amino acid glycine. Increases the production of natural creatine. In addition to these effects, betaine reduces the production of cortisol, which prevents catabolism (loss of muscle mass).
• Amino acids - a standard set of any BCAA (leucine, valine, isoleucine) and arginine with tyrosine. Tyrosine increases the level of adrenaline in the blood. Arginine – saturates muscles with nitrogen. BCAA, like creatine, is an independent sports nutritional supplement. Consists of three essential amino acids that help muscles recover faster and reduce the likelihood of injury.
• Adaptogens of plant origin – eleutherococcus, ginseng, radiola rosea. Plants that increase activity, both brain and physical. They have a very good effect on improving immunity.

  Almost all “pre-workouts” have a list of main components

  REFERENCE! Eleutherococcus, ginseng and radiola rosea can be taken separately from all sports supplements during an epidemic of acute respiratory viral infections or at the first symptoms. It’s better to play it safe than to be out of the training process for an indefinite period of time and waste time on recovery.

• Guarana is also an element of plant origin. It has a strong tonic effect and contains a large amount of vitamins. Slightly dulls the feeling of hunger. Increases brain activity.

Operating principle

The effect of the pre-workout complex is explained by the fact that each of its elements actively affects the increase in the body’s performance and literally “turns it on” to its full potential.

Moreover, the main part of the components affects the CNS (central nervous system), so the athlete works on his results himself, and not the magic powder does everything for him. It’s just that the whole training process is more productive. At the same time, saving time, because such training will go much faster. Pauses between approaches will not stretch for half an hour, because rest will take much less time.

What pre-workouts are the most effective?

According to statistics, more than 50% of all humanity starts their day with at least one cup of coffee. In fact, 90% of middle-aged people consume caffeine every day. Most of them claim that coffee and the caffeine it contains help give the body a boost during working hours of the day and help improve alertness.

But if this is true, then couldn't energy drinks give a similar boost to your workouts? Pre-workout supplements and energy drinks have become increasingly popular these days, and the market is growing and expanding.

What are pre-workout energy drinks?

Most sports supplements designed to be taken before workouts (called “pre-workouts”) contain caffeine in one form or another. Interestingly, the caffeine content in coffee is almost equivalent to that in the most popular energy drinks.

In addition, caffeine, as a performance enhancer, is excellent for endurance training. There are also examples of studies that have shown that caffeine supplements can improve the results and productivity of resistance training.

It's no secret that caffeine acts on the body as a product that increases overall performance.

But what about the other ingredients found in pre-workouts?

What is their operating principle? Research has examined the effectiveness of pre-workout supplements. Consuming protein, carbohydrates, and creatine before exercise promoted increased muscle anabolism and reduced muscle glycogen depletion, which helped maintain energy during exercise.

In addition, it was found that after consuming drinks containing BCAAs, creatine, taurine, caffeine and glucuronolactone, there was an increase in the total weights of the weights used (barbells and dumbbells). In addition, there has also been evidence of an anabolic hormonal response, which means a positive response in muscle and blood markers after consuming pre-workout supplements.

Among the many supplements that are used in pre-workout drinks, there are some common ingredients that have positive effects on maintaining glycogen stores, increasing creatine stores, increasing energy and alertness, improving blood flow, improving protein synthesis, and reducing muscle injury.

Caffeine is a central nervous system stimulant. Caffeine has been proven to increase concentration, slow down the onset of fatigue, and increase physical endurance.

Taurine is considered to have antioxidant properties, because it corrects and maintains homeostasis in muscle cells. Due to the fact that it is involved in regulating calcium metabolism and the breakdown of free radicals, taurine reduces muscle microdamage, as a result, muscles maintain performance for longer, even in a state of fatigue.

Creatine is produced naturally in the body and is ingested through food. When taken as a dietary supplement, you can increase the reach of creatine during exercise. Creatine increases muscle explosiveness (short-term maximal contractions), and promotes recovery between sets of strength exercises.

BCAA (Branched Chain Amino Acids). As a result of research, it was found that BCAA (leucine, isoleucine, valine) increase the endurance of muscle tissue, reduce muscle injury, help speed up protein synthesis and improve recovery.

Guarana is native to Brazil, contains ample amounts of caffeine, has antioxidant properties, improves cognitive abilities and invigorates.

L-Arginine promotes vasodilation (improves blood flow), thereby relaxes the smooth muscles lining blood vessels, stimulates the body to produce growth hormone, enhances the synthesis of muscle proteins, improves physical performance and recovery time in athletes.

Glucuronolactone is a natural metabolite found in the body that reduces the breakdown of glycogen during exercise, and also improves concentration and mood.

Beta Alanine improves the body's ability to synthesize carnosine in muscles. Carnosine is found in large amounts in type 2 muscle fibers, these fibers provide explosive strength and are most involved during weight training and sprinting.

Carnosine helps activate enzymes responsible for generating muscle contractions. Supplementing with beta alanine has been proven to significantly slow the onset of muscle fatigue and help you achieve more through the last, most effective reps of a set. Beta Alanine is designed to achieve results!

Carnosine relieves muscle fatigue, restores the body's performance, and optimizes metabolic processes in cells. Helps remove oxidation products formed during intense exercise Reduces the content of free radicals in cells

Now, when you choose your pre-workout, make sure it doesn't contain only caffeine flavors. Choose a product that contains multiple effective ingredients that will work synergistically to get the most out of your workouts.

How to take a pre-workout supplement correctly

As with everything, you need to know when to stop. Otherwise, there will simply be no pancakes left in the gym; they will all end up on your barbell.

Only before starting a workout can you take a “pre-workout”

• You can take a “pre-workout” only before starting a workout. In 15-20 minutes. Just during the warm-up, it will begin to act.
• Maximum 6-7 hours before bedtime. Each person has an individual perception of active elements. Some people will be able to fall asleep immediately after training, while others will have to spend a sleepless night.
• Do not abuse. Use pre-workout supplements mid-week or during heavy training sessions, such as lifting weights or before a performance if you are an active athlete. After the weekend, the body is already full of energy; stimulating it once again is fraught with addiction. The effect will be lost, and exceeding the dose is not recommended.
• The serving dose is indicated on the supplement can or packaging. Grammations are different everywhere, so there is no exact size for one reception. Most manufacturers put a measuring scoop inside, which is very convenient for measuring the required amount.

What is a pre-workout and what does it do?

Pre-workout supplements often contain creatine. However, creatine has more benefits than just athletic performance. Existing sports supplements use hybrid versions of creatine, such as creatine HCL.

Creatine monohydrate is the first pre-workout supplement to try before moving on to other blends.

also pre-workouts without creatine . Many contain a proprietary blend and various ingredients - all of which will be shown on the label, although the true amount will remain a secret from the manufacturer.

Composition of pre-workout supplements

1. Creatine is known for providing strength and muscle growth. Major brands still add creatine as an active and important ingredient.
2. Amino Acid Blend: BCAA, as well as other amino acids, are added to support metabolism, as well as aid in the transport of fluids and minerals, increase energy and aid concentration. BCAAs are very useful as a pre-workout ingredient because they promote muscle protein synthesis. BCAA are the main component for increasing muscle mass , especially leucine.
3. B complex vitamins. They play an important role in maintaining metabolism and stimulating energy.
4. Stimulant complex – this may contain many individual components, including caffeine, betaine and beta-alanine. Caffeine also helps increase energy. However, it should be noted that caffeine supplements should be consumed no later than 6 to 8 hours before bedtime. The stimulant may also be a proprietary blend. The stimulating complex provides energy and strength during training.
5. Endurance complex: During intense training, the body needs endurance, for this, creatine is added along with citrulline, and together they work well. Most brands do not add citrulline, but it is a powerful ingredient that helps in the release of nitric oxide.
6. Pumping. Arginine is a key substance in the synthesis of nitric oxide, which creates a pump.

Side effects of pre-workouts

• Insomnia is one of the main problems associated with supplements. Caffeine may affect some people's sleep cycle if it is consumed less than 8 hours before bedtime.
• Nausea, headaches, itching, vomiting. This is very individual - some ingredients in the powder may cause a certain reaction in some people. It is advisable to stop consumption if the listed signs are identified.
• Heart problems. Recommended doses should never be exceeded.
• Dehydration is dehydration. Creatine and caffeine are diuretics, they remove water from the body. Higher doses of pre-workouts are not advisable due to problems leading to dehydration. Again, stick to the recommended dose.

Side effects

Don't forget that there are some side effects:

• The risk of overtraining due to a weakened nervous system and physical condition;
• Headache and nausea from stimulation of the nervous system;
• Increased excitability and loss of sleep;
• Depression and feelings of being overwhelmed;
• Increased heart rate and pulse.

Side effects may include headache and nausea

If any of these symptoms occur, you should stop taking the pre-workout supplement or reduce the dose by half. If a supplement is necessary to achieve results in competitions, you can try to choose a supplement from another company, because the components in them may be different, and the new “pre-workout” will work without side effects.

How to choose the right pre-workout supplement

To find out which “pre-workout” is best for you, you need to consider several important points.

• First, find out if there are cardiovascular diseases or problems with the central nervous system.
• Study the composition of the supplement for the element that causes the allergy.
• Determine why you are purchasing a pre-workout supplement, because... in one, in addition to the main elements, there will be components more suitable for a professional athlete, and in the other, the composition will be more inclined towards fitness or more gentle sports.
• Consult a trainer. A professional with experience will be able to advise you on a suitable supplement much faster and more specifically.

Before purchasing pre-workout supplements, you must consult with your trainer.

TOP 10 Best pre-workout supplements

There are many “pre-workouts”, but the good ones always stand out among the competitors. TOP 10 rating of the best pre-workout supplements:

Muscle Pharm Assault

“Pre-workout” of a long-acting type. One of the latest developments from Assault. It has certificates of medical reports that confirm the safety of all components of the supplement.

USPlabs Jack 3D Micro

Recently, this “pre-workout” has been produced without geranium, which used to be its “trick”. Geranium was banned in the USA, because... the company is based there, the product is distributed throughout the world in exactly this composition. Geranium reduced the effectiveness of this complex due to rapid addiction, so its exclusion from the ingredients can be considered a plus.

Contains a sufficient amount of amino acids, which allows the muscles to be saturated during training.

Ronnie Coleman Myo-Blitz

The product of the same name by the eight-time winner of the title “Mr. Olympia” (the main bodybuilding competition). This “pre-workout” composition is more suitable for bodybuilders. It is tailored to the training and nutritional needs of performing athletes. Actively nourishes “lean” muscle mass and destroys unwanted calories.

BSN NO Xplode 3.0

The latest development of this company in the field of pre-workout complexes. It differs from the previous ones in more concentrated portions, so the portions will now be smaller and richer, and for a beginning athlete a more profitable option, because The jar will last longer and there will definitely be enough time to determine your body’s reaction.

Cobra Labs THE CURSE

The company is not as well-known compared to its competitors, but has already firmly entered the ranks of confident leaders among “pre-workouts”. It has strong active elements, so it is recommended only for experienced athletes.

Muscle Tech Nano Vapor

The development from the experienced and reliable company Muscle Tech rightfully takes its place in the ranking of pre-workout complexes. This product differs from others in the increased dose of substances that affect the activation of brain functions, which will significantly prolong the effect. Also, the amount of L-carnitine (a fat burner) is higher than usual, which will have a positive effect on athletes and bodybuilders.

Optimum Nutrition Gold Standard Pre-Workout

The OP brand has been a leader in the sports nutrition industry for many years. The company has always been distinguished by its excellent taste and quality of products. This development was no exception, and is one of the best “pre-workouts” in this top. A set of all necessary active elements, suitable for both experienced athletes and beginners.

Weider Beta-Alanine

The product of the same name by the “father” of all bodybuilding, Joe Weider. As the name implies, the main element of the product is beta-alanine. It actively promotes the production of carnosine, which, in turn, is the main “builder” of muscle and brain tissue.

Universal Nutrition Animal Rage XL

A new version of the popular “pre-workout” with improved taste and improved formula. Now the UN product is based on caffeine anhydrous, which stimulates the central nervous system and improves performance. The concentration has been increased, the measuring spoon has been reduced, which means that the amount of less important elements has been reduced.

Rich Piana 5150

The product of the same name from the famous bodybuilder Richard Pian. In addition to all the main components present in each pre-workout complex, it includes vitamin B3 and citrulline. The vitamin improves blood circulation throughout the body, and citrulline actively saturates the muscles with nitrogen.

How to choose a pre-workout complex and what to look for

The best pre-workout is the one that matches your goals. First of all, pay attention to its composition. It should not be filled with components whose benefits have not been scientifically proven. These substances include: tribulus, hydroxymethylbutyrate, chitosan, green tea and coffee extract, Goji berry extract, phenylethylamine and others. You should not overpay for those components whose effect has not been studied and proven.

Now it’s important to decide why exactly you need a pre-workout complex. Please pay attention to the following components in the product and their dosage. The larger it is, the more pronounced the effect will be.

If you have one specific goal on this list, buy a separate supplement, such as creatine or arginine. They are sold at any sports nutrition store. It will be much more profitable. It’s another matter if you need everything at once. Then you can’t do without a pre-workout complex.

Another factor in choosing a pre-workout is taste. Many manufacturers deliberately make the taste too pungent and unpleasant so that the buyer is not tempted to exceed the dosage. However, this stops few people. It's best to choose a pre-workout with a neutral taste so that you don't get sick of it by the middle of the jar.

The consistency of the product is also important. It often happens that the powder cakes and unpleasant lumps form that do not dissolve in the shaker. Of course, you will have to come to terms with this, but the second time you are unlikely to buy the same pre-workout.