Are pre-workout supplements good or bad for you?

What’s in My Pre-workout and Is It Safe?

As pre-workout is designed to help you cruise through a particularly tough workout, it shouldn’t be a surprise to learn that they supply your system with sugar, caffeine and other energy-boosting stimulants.

Still, it pays to read the ingredients label before you invest in a fresh pot of pre-workout. Caffeine is the key ingredient to look out for as the content can vary from mild to way too much, and in extreme cases, high levels of caffeine can cause some pretty serious health issues like anxiety, insomnia and high blood pressure.

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For most men, however, pre-workout is a safe supplement to take, but, even at the safe end of the spectrum, its side effects can still cause jitters, itching and interrupted sleep, which are harmless but still uncomfortable. Our advice: if you’re new to pre-workout, go for half doses to begin with and see how your body reacts.

What and When to Eat Pre-Workout

In every meal, you need to consider the three macronutrients: carbohydrates, protein and fats. You also need to consider the ratio in which you are eating them.

Pre-workout, it’s best to avoid too much fat. This is because, although high in energy with 9kcal per gram, fats are slow-digesting. This means, instead of making you energetic, they can actually make you feel sluggish and heavy.

Pre-workout meals containing protein provide us with a major benefit – the prevention of muscle catabolism. By consuming a good source of protein before a workout, you can give your body the amino acids (branched-chain amino acids in particular) that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth.

There are two types of carbohydrates: simple, high glycaemic index carbohydrates, and complex, low glycaemic index carbohydrates. But which one is best pre-workout?

This ultimately depends on your goal and the time of your pre-workout meal. Simple carbohydrates are great for 30 minutes to an hour before a workout, as they provide the body with fast-acting glucose as fuel. However, complex carbohydrates also play a role within energy metabolism. By consuming low GI carbohydrates around 2-3 hours before a workout, you can give your body a slow-releasing source of energy. This means you’ll be able to work out for longer and be less likely to have a dip in your blood sugar levels in the middle of your workout.

Maybe you’re worried about eating too soon before a workout and feeling sluggish, or maybe too early a crashing before you even tie up your trainers. Follow these simple timing guidelines to get into gear:

30 Minutes to an Hour Pre-Workout consume light meals and foods which contain simple carbohydrates and some protein.

2-3 Hours Pre-Workout consume a meal around 400- 500 calories containing a good source of protein (around 20g) and complex low GI carbohydrates (20-30g).

Certain ingredients may improve athletic performance

Research on the effectiveness of pre-workout supplements is very limited. Nonetheless, some studies suggest that certain ingredients may benefit athletic performance ().

Nitric oxide precursors

Nitric oxide is a compound your body naturally produces to relax blood vessels and improve blood flow.

Some of the common compounds that your body uses to make nitric oxide are included in pre-workout supplements. These include L-arginine, L-citrulline, and sources of dietary nitrates, such as beetroot juice ().

A few small studies suggest that supplementing with these compounds boosts oxygen and nutrient transport to your muscles, potentially enhancing athletic performance ().

Yet, as most of the available research on nitric oxide focuses on young men, it remains unclear whether these results apply to other groups. More research is needed.

Caffeine

Caffeine is frequently used in pre-workout supplements to increase energy and focus.

One of the most popular stimulants, caffeine may improve mental alertness, memory, exercise performance, and fat burning (, ).

Creatine

Creatine is a chemical compound naturally produced in your body. It’s primarily stored in skeletal muscle, where it plays a role in energy production and muscular strength ().

It’s often included in pre-workout formulas but also sold as a standalone supplement. It’s particularly popular among weightlifters, bodybuilders, and other power athletes.

Research suggests that supplementing with creatine can increase your body’s stored supply of this compound, thus helping improve recovery time, muscle mass, strength, and exercise performance ().

Схема применения предтренировочника

Производитель Optimum Nutrition рекомендует спортсменам употреблять питательный коктейль за полчаса до начала занятий.

Напиток готовится просто и легко: возьмите 1 порцию сухой смеси (10 г) и соедините со стаканом жидкости. Размешайте ингредиенты до образования однородной смеси.

Начальной дозировкой предтренировочника является 1 мерная ложка, что позволит проверить индивидуальную реакцию организма на компоненты в составе. Если побочных реакций выявлено не было, то суточную дозировку можно увеличить до 1,5-2 мерных ложек в зависимости от поставленных целей. Максимально допустимой дневной дозой считается 2 мерные ложки.

Биодобавку категорически запрещается совмещать с приемом жиросжигателей, кофеинсодержащих продуктов, других предтренировочных комплексов.

Как принимать предтренировочный комплекс?

Для повышения эффективности от употребления комплекса эксперты корпорации Optimum Nutrition советуют совмещать его с другими спортивными продуктами:

  • сывороточным белком бренда Gold Whey Standard (ускорение развитие мускулатуры, замедление катаболизма);
  • аминокислотами PRO BCAA (ускорение регенерации).

Производитель рекомендует употреблять предтренировочник до 2 раз в неделю исключительно перед тяжелыми тренировками.

Energy + Focus (Cognitive Enhancers)

Energy and focus are a huge advantage during any training session. When is the last time you witnessed someone yawning their way through their sets proclaim that they are having a great workout?! Great workouts are energy fueled and to the point. The days where you are really “on” you are not talking to friends or texting. You are focused on the task at hand. The ingredients below can help with both energy and focus.

Caffeine

Caffeine may just be the most popular performance enhancer on the planet since even those that do not train use caffeine on a daily basis.

Caffeine is a stimulant that acts upon the central nervous system in humans. It is also a metabolic stimulant since it increases the metabolism. Caffeine works as a metabolic stimulant by releasing fatty acids into the blood stream to be used as energy. This means that when caffeine is taken before training it works as an excellent fat burner.

From a muscle growth standpoint caffeine is a potent performance enhancer that increases wakefulness, creates faster and clearer flow of thought, increases focus, and better general body coordination. This leads to stronger lifts that will translate into muscular gains. Contrary to popular belief, moderate doses of caffeine are best for improving athletic performance. If doses of caffeine are too high then it can actually impair coordination and performance.

The amount of caffeine you consume pre-workout highly depends on your tolerance level. Most pre-workout products recommend you start off with a small serving to «access your tolerance» and work up from there. Caffeine can be used by itself, where most products contain dosages of around 200mg. Caffeine is in almost every pre-workout on the market (except stimulant-free products).

Caffeine’s effects do not start to work immediately, so it is best to consume your pre-workout containing caffeine around 30 minutes before training.

Tyrosine

Tyrosine is an amino acid that has many physiological roles. Many of the benefits of tyrosine seem to be because it acts as a precursor to neurotransmitters such as norepinpherine an dopamine and that taking tyrosine can accelerate catecholamine synthesis. Because of this tyrosine has been shown to modulate the effects of acute stress which can reduce effects of over training. Along with this it can increase concentration during times of stress on the body (such as a training session) and has even shown promise as a fat loss aid.

Since tyrosine has been shown to work on so many different levels it is an important part of any pre-training supplement plan. Take 500-1000 milligrams 30 minutes before training.

What’s in Optimum Nutrition Gold Standard Pre-Workout

30 Servings — Blueberry Lemonade

30 Servings — Fruit Punch

30 Servings — Green Apple

30 Servings — Watermelon Candy

30 Servings Blueberry Lemonade
Serving Size 1 Scoop (10 g)
Servings Per Container 30
Amount Per Serving % Daily Value
Calories 10
Total Carbohydrate 3 g <1%*
Vitamin D (as Cholecalciferol) 12.5 mcg 63%
Thiamin (As Thiamin Hydrochloride) 2 mg 167%
Niacin 20 mg 125%
Vitamin B6 (as Pyridoxine HCl) 2 mg 118%
Folate (200 mcg Folic Acid) 340 mcg DFE 85%
Vitamin B12 (as Cyanocobalamin) 10 mcg 417%
Pantothenic Acid (as D-Calcium Pantothenate) 10 mg 200%
Calcium 50 mg 4%
Sodium 15 mg 1%
Muscle Matrix
Creatine Monohydrate 3 g **
AstraGIN Proprietary Blend (Panax notoginseng Extract , Astralagus membranaceus Extract ) 25 mg **
Performance Composite
Carnosyn Beta-Alanine 1.5 g **
Micronized L-Citrulline 750 mg **
Energy & Focus Complex
Acetyl-L-Carnitine Hydrochloride 375 mg **
N-Acetyl-L-Tyrosine 250 mg **
Caffeine 175 mg **
Citrus Bioflavonoids Complex 100 mg **
* Percent Daily Values are based on a 2,000 calorie diet.
** Daily Value not established.
Other Ingredients:
Citric Acid, Natural & Artificial Flavor, Malic Acid, Calcium Silicate, Silicon Dioxide, Caffeine (from Tea and/or Coffee Bean), Gum Blend (Cellulose Gum, Xanthan Gum, Carrageenan), Sucralose, Tartaric Acid, Acesulfame Potassium, Blue 1

Directions For Gold Standard Pre-Workout: Add 10 grams, about 1 scoop, of Gold Standard Pre-Workout in 6-8 Fl. Oz. cold water 15-30 minutes before physical activity. Suggested Use: Intended for use in healthy adults and as part of a healthy, balanced diet and exercise program.

Warnings: CONSULT YOUR PHYSICIAN BEFORE USING THIS PRODUCT IF YOU ARE TAKING ANY MEDICATIONS OR ARE UNDER A PHYSICIAN’S CARE FOR A MEDICAL CONDITION. NOT FOR USE BY THOSE UNDER THE AGE OF 18, WOMEN THAT ARE PREGNANT, TRYING TO GET PREGNANT, OR NURSING, OR THOSE THAT ARE SENSITIVE TO BETA-ALANINE, CAFFEINE OR NIACIN. DO NOT CONSUME CAFFEINE FROM OTHER SOURCES WHILE TAKING THIS PRODUCT AS TOO MUCH CAFFEINE MAY CAUSE NERVOUSNESS, IRRITABILITY, SLEEPLESSNESS, AND OCCASIONALLY RAPID HEARTBEAT. BETA-ALANINE AND NIACIN MAY CAUSE A HARMLESS, TEMPORARY TINGLING OR FLUSHING SENSATION.

DO NOT COMBINE WITH ALCOHOL. CONSUME AS PART OF A HEALTHY DIET AND EXERCISE PROGRAM, AND DRINK AT LEAST 100 FL OZ OF WATER PER DAY. EXERCISE MAY INCREASE YOUR NEED FOR FLUID INTAKE.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Check out other Improve Workout Products.

Общая информация

Известный и проверенный тысячами спортсменов американский бренд Optimum Nutrition является дочерней компанией корпорации Гланбия. Последняя выпускает продукты спортивного питания премиального класса. Так, торговая марка быстро распространилась по миру и уже представлена в 23 странах, не останавливаясь на достигнутых результатах.

Корпорация сотрудничает исключительно с проверенными поставщиками, применяя для производства высококачественное сырье, не требующее высокой степени очистки. В результате торговая марка создала линейку эффективных и потому популярных у спортсменов продуктов, которые быстро получили награды и признания в сфере спортивного питания.

Одним из таких культовых продуктов является предтренировочник Gold Standard PRE-Workout. Выпущенная недавно, биодобавка с инновационной формулой уже демонстрирует высокую эффективность, благодаря которой уверенно догоняет бестселлер торговой марки – протеиновый коктейль 100% Whey Gold Standard.

Общая информация о предтренировочном комплексе

Основной задачей предтренировочника стала качественная подготовка мускулатуры к интенсивным нагрузкам. В результате комплекс приобрел следующие достоинства:

  • увеличивает выносливость и запас сил;
  • способствует наращиванию мускулатуры и интенсивному пампингу;
  • повышает тонус мышечных волокон;
  • способствует сжиганию жировых отложений;
  • улучшает продуктивность занятий;
  • замедляет катаболические процессы;
  • доставляет кислород и питательные вещества к мышцам;
  • нейтрализует разрушительное воздействие молочной кислоты;
  • способствует качественному кровоснабжению мускул;
  • стимулирует работу ЦНС и головного мозга;
  • повышает настроение.

Благодаря сбалансированному составу биодобавка комплексно воздействует на внутренние системы организма.

Бета-аланин в составе Gold Standard PRE-Workout является специальным компонентом, который способствует производству карнозина. Этот компонент также поддерживает активность организма, повышает выносливость и запас сил.

Моногидрат креатина является высокоэффективным компонентом, который необходим для продолжительной и продуктивной тренировки. Его воздействие на организм усиливает цитруллин малата – ингредиент, который работает на оперативный пампинг мускул.

Также предтренировочник содержит ацетил карнитина, который обеспечивает активное сжигание жиров и способствует приобретению идеального рельефа мышц.

The Best Pre-workouts to Buy in 2020

My Protein THE Pre-Workout

Blending creatine and caffeine, My Protein’s signature pre-workout is specifically to designed to energise you during workouts while giving you an edge on your strength and fitness gains. It also contains Vitamin B6 to reduce tiredness.

Optimum Nutrition Gold Standard Pre Workout

Per scoop: 33kcal, 175mg caffeine

Optimum Nutrition’s pre-workout contains creatine monohydrate, beta alanine, caffeine and vitamin B complex. Helping you grind through a particularly tough workout, Optimum Nutrition’s Gold Standard pre-workout contains 165mg of caffeine from natural sources to help increase alertness and focus.

THE Pump Pre-Workout

My Protein

£26.99

My Protein THE Pump Pre-Workout

Not a fan of the pre-workout jitters? We’ve got you covered. It contains ero added caffeine — making it ideal for workouts in the evening — and comes with 3.2g of beta-alanine to ward off muscle fatigue.

Cellucor C4 Original Pre Workout

Cellucor
amazon.co.uk

£20.99

Cellucor C4 Original Pre-workout

Per scoop: 5kcal, 150mg caffeine

Backed by man-mountain and three-time CrossFit Games champion Mat Fraser, Cellucor’s C4 pre-workout is America’s #1 pre-workout. Cellucor uses an in-house product development team alongside athlete feedback to create its C4 pre-workout.

Bulk Powders Complete Pre-workout, Caffeine-free

Per serving: 56kcal, 0g caffeine

If you’re concerned about the caffeine content of your pre-workout, Bulk Powders’ caffeine-free pre-workout is a safer bet. Offering similar benefits to conventional pre-workout supplements, this contains 5g BCAAs and 3g of creatine monohydrate.

Grenade 50 Calibre Pre-workout

Per serving: 25kcal, 125mg caffeine

Explosive! Energy! During! Workouts! Grenade’s 50 Calibre Pre-workout, with its battle-hardened style, is another favourite among lifters. With a goal to include every possible natural component that aids performance — including theobroma and beet extract — it comes in berry, cola and lemon flavour.

What Pre-workout Ingredients Should I Look Out For?

Creatine Monohydrate: Another popular supplement among gym-goers, creatine is included in many pre-workouts due to its potential to increase muscle power and performance during training.

BCAAs: Branch chain amino acids have been found to improve endurance during a workout and increase strength by maintaining cellular energy and supporting protein synthesis.

Taurine: Found in various animal meats, taurine is a sulfonic acid that contributes to the metabolism of fats and fights oxidative stress during workouts.

B-vitamins: Vitamins B1, B2 B5, and B6 all play important roles in energy production and efficiency, while Vitamin B12 supports blood production and Vitamin B3 boosts DNA repair and promote healthier skin.

NO2-boosters (ex. Arginine, Citrulline): Arginine, for example, is a nitrogen dioxide booster and an amino acid that acts as a ‘vasodilator’. Essentially, arginine (and other similar nitrogen dioxide supplements) expand your veins and arteries, making it easier for blood to flow around your body, delivering nutrients quicker and more efficiently.

Choosing A Pre-Workout Supplement

Choosing pre-workout supplement should be based on you individual goals and budget. There are literally hundreds of products available, but there are ways to find the best products easily. Use the knowledge you have just gained from the information above to work out what product is right for you. And in addition to studying the label of the product, it’s recommended you do some research on the results that others have had with the product. Here are some tips on choosing a pre-workout product that’s right for you.

Read Product Reviews

Reviews are one of the best ways to get un-biased data about a product from people who have actually tried it. You should always read the supplement reviews before trying a new product. Look for reviews that come from experienced lifters and give the most comprehensive information about the product and the experience.

Top Seller Information

Looking at top seller information is also another important step when researching a new product. If a product is one of the top sellers in the category, there’s a good chance that it’s popular and has good reviews. Look for products that are in the top sellers for a long period of time. This is a good indication that people are repeat-buying the product and it’s not based on marketing by the manufacturer.

Cost + Servings Per Container

When assessing the cost of a product and comparing with others, always look at the cost per serving. That’s the best indicator of the cost of a product. Count the number of workouts you do per week, and calculate how long the product will last. Keep in mind you do not need to take most pre-workout products on non-training days.

Best Pre-workout Ingredients

There are two main categories of ingredients in most pre-workout supplements:

Stimulants

Caffeine is the most popular stimulant, and it’s a natural one.

Caffeine provides a great pick-me-up energy boost that can sustain you through long, intense training sessions.

It can supercharge your mental focus and help you power through your workout, both mentally and physically.

Almost all pre-workout supplements include caffeine. However, some pre-workouts rely on creatine or some other combination of amino acids or vitamins that help with focus.

Several pre-workouts contain creatine instead of or in addition to caffeine. While creatine doesn’t offer the same type of energy boost, it does help keep water in the muscle.

Think of it this way: creatine can reduce the chance of dehydration.

Amino Acids

Amino acids are the smallest components of protein. They are the building blocks that help your body repair itself.

Pre-workouts might include any of the following amino acids:

  • BCAAs (branched-chain amino acids) leucine, isoleucine, valine,
  • Beta-alanine
  • Citrulline
  • Taurine
  • Tyrosine
  • L-Theanine
  • Betaine
  • Acetyl L-carnitine

Amino acids are necessary, especially to those who train hard. Hard workouts tear down the muscle, and protein is needed to build the muscle back up.

Amino acids are digested and absorbed quicker as a liquid than in solid-food form.

A pre-workout with amino acids provides your body with a “rebuild” kit so repairs can begin the moment the workout is complete.

In addition to caffeine (a stimulant) and amino acids, some pre-workouts also include vitamins and minerals that are intended to boost testosterone levels naturally.

So, What Is Pre-workout?

If you don’t fuel yourself properly before exercises or hard workouts, you’ll be less energised, weaker and will fatigue faster than normal. That’s a fact. Pre-workout is designed to help fight this, to help you keep going harder and for longer. So while the supplement can be taken in a variety of formats — from meals, to shakes to pills and more — they’re all designed to boost energy levels and increase focus.

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For many, pre-workout supplements are usually mixed with a drink and taken around 30 minutes before the beginning of a workout. That’s because, by supplying your body with extra carbohydrates, the glucose in the pre-workout helps raise blood sugar levels and supply additional energy during a workout. In short, they’re much more energising than a banana, shot of espresso or a black coffee.

Potential downsides of pre-workout supplements

Although pre-workout supplements are generally safe, they aren’t completely risk-free ().

If you’re thinking about adding them to your workout regimen, be sure to consider their potential downsides first.

Artificial sweeteners and sugar alcohols

Pre-workout supplements frequently contain artificial sweeteners or sugar alcohols.

While they enhance flavor without adding calories, some sweeteners may cause intestinal distress and discomfort in some people.

In particular, high intake of sugar alcohols may trigger uncomfortable symptoms, such as gas, bloating, and diarrhea — all of which can disrupt your workout ().

Some people report a similar digestive response from eating certain artificial sweeteners like sucralose. However, such symptoms haven’t been scientifically proven ().

You may want to avoid pre-workout formulas that contain large quantities of these sweeteners. Otherwise, try a small amount first to see how you tolerate it.

Excess caffeine

The major energy-boosting element of most pre-workout supplements is caffeine.

Excessive intake of this stimulant can lead to negative side effects, such as increased blood pressure, impaired sleep, and anxiety ().

Most pre-workout formulas contain about as much caffeine as you’d get in 1–2 cups (240–475 ml) of coffee, but if you’re also getting this compound from other sources throughout the day, it might be easy to accidentally consume too much.

Supplement quality and safety

In some countries, including the United States, dietary supplements are not closely regulated. Therefore, product labels can be inaccurate or misleading.

If supplement safety and quality are compromised, you may inadvertently consume banned substances or dangerous amounts of certain compounds ().

To ensure safety, only buy supplements that have been tested by a third party, such as NSF International or USP.

PRE Workout Stimulant Free Dietary Restriction Information

PRE Workout Stimulant Free is…
Please check individual labels. Flavors may vary.
Vegetarian Does not contain animal or dairy products.
Hypoallergenic Designed to lessen the chances of an allergic reaction.
Gluten Free Does not contain gluten. Suitable for individuals on a gluten free diet.
Non-GMO Does not contain genetically modified organisms (GMOs).
Filler Free Absolutely no fillers.
Excipient Free Absolutely no excipients or chemical additives.
BSE/TSE Free Free of Bovine Spongiform Ecephalopathy (BSE) and Transmissible Spongiform Encephalopathy (TSE).
GMP Manufactured in the United States in NutraBio’s FDA registered and inspected facility to meet FDA 21 CFR Part 111 c-GMP regulations.
Full Label Disclosure Full label disclosure guaranteed!. Every ingredient in this product is declared on the label. In addition, the exact quantity of each active ingredient is declared on the label. No ingredients are hidden in proprietary blends, so you know exactly what’s in the product.

We guarantee our supplements to be the freshest and purest: Our powders and capsules contain only pure active ingredient with absolutely no additives. Other manufacturers, in an effort to keep costs down, dilute their products with cheap fillers and add chemical excipients to their products to speed up their manufacturing output. These practices cheat you out of the active ingredient. At NutraBio, we’ve perfected our manufacturing technology so that excipients aren’t needed, that means no microcrystalline cellulose, magnesium stearate, silica or other fillers, just 100% pure active ingredient. NutraBio supplements are manufactured under the strictest standards producing the highest quality and purest supplements available anywhere. Our raw ingredients undergo state of the art HPLC analysis to insure zero tolerance for impurities and we manufacture our products every 2 weeks.

What Pre-workout Ingredients Should I Avoid?

Research published in Food and Chemical Toxicology cited that 400mg of caffeine a day is the upper limit for adults. What does this mean to you? One cup of instant coffee contains 60-80mg of caffeine, but high street flat whites contain anything between 65mg (Pret-a-Manger) and 160mg at Starbucks.

Some pre-workout brands spill over the recommended daily dose. ProSupps Mr Hyde NitroX pre-workout, for example, houses an uncomfortable 410mg of caffeine in a 7.5g scoop.

As sports nutritionist Matt Lovell points out there are definitely some pre-workout products that you should actively avoid. «I would say any speed cousins, amphetamine cousins. Some pre-workouts basically contain ecstasy. Or close to it,» says Lovell.

Pre-Workout FAQ

Should I take my pre workout product with food?

Most pre-workout supplements should be taken on an empty stomach. If your product contains caffeine and you happen to be sensitive to caffeine, it effects can be minimized by consuming it with a small snack.

Can I combine pre workout products?

Even  though it is fine to combine the ingredients that go into a pre-workout supplement it is never a good idea to take multiple products at the same time. The main reason for this is due to caffeine and other stimulants. When combining caffeine containing products you run the risk of taking too much. Likewise, you should never consume a caffeine containing pre-workout supplement with coffee or any sort of energy drink.

If I am trying to to lose fat should I still take a pre workout product?

Yes, pre-workout products will not hinder fat loss in any way. In fact, many of the ingredients will help speed up the metabolic rate and enhance fat utilization. Also, often while dieting to lose fat energy levels can run low. This makes a pre-workout product an excellent choice to keep intensity levels high while in the gym.

Should I take my pre workout product on my off days?

There is really no need to take pre-workout supplements on non training days. The purpose of pre-workout products are to improve your training session as well as the anabolic effect of your workout. Since there is no training session to enhance there is no need for the supplement Also, if the product you are taking contains caffeine then having a few days off per week will ensure that you remain sensitive to its effects. So simply save the pre-training products for your training days.

If I train at night should I still take a pre workout supplement?

Yes, but if you go to sleep shortly after your workout then it is best to look for a supplement that is caffeine free. This way you will get all the anabolic benefits from the other supplements but will not have any issues with getting to sleep.

Should I still have a protein shake after my workout even though I am taking a pre workout supplement?

Yes, post workout nutrition should still remain the same. Nutrition and supplementation is important for both before and after training. These serve to bookend your training and make for faster recovery from training and enhancing protein synthesis as much as possible.

Staying In The Zone

It is time to set yourself apart. You now have the knowledge to take your supplement regimen to the next level. Too often people sleep walk through their training sessions just going though the motions. Starting every training session with effective supplementation will get your workout headed toward “The Zone” every time. Put this info to good use and you may want to set up a meeting with the owner of your local gym. Tell him he is going to need more plates.

When Should I Take Pre-workout?

The all important question: if you’re going to boost your performance with pre-workout, when is the optimum time to take it? As, Lowell explains, just because it’s called pre-workout that doesn’t necessarily mean you have to take it pre your workout. «You can take them 15-20 minute before training,» says Lovell. «But for longer sessions, you could delay until an hour into the session.» Always refer to the label of your pre-workout for specifics. In fact, it may be worth cycling your pre-workout intake, says Lovell.

If you continue to take pre-workout on a regular basis, your body can build up a tolerance to its effects, which is why Lovell advises cycling the supplement, or coming off it for six to eight weeks at a time to give your body a chance to reset. «Cycling is the way forwards,» says Lovell. «Also get some stimulant-free ones you can use most days or just some plain old tyrosine which is a very good budget pre-workout.»

Endurance

Endurance during training has many different applications. Increasing endurance allows you to lift weights for more reps, train harder for longer, and pack on more muscle as a result. It doesn’t matter if you are distant runner or a bodybuilder, more endurance will be beneficial to your goals.

Beta-alanine

Beta-alanine is an amino acid that has the ability to increase levels of carnosine within muscle tissue. Carnosine is a dipeptide that is comprised of beta-alanine and histidine. Unfortunately carnosine cannot be ingested because it is rapidly hydorlyzed metabolized in blood plasma by the enzyme carnosinase. However, ingestion of beta-alanine will lead to it being transported to muscle tissue where it is resythesized with histidine as carnosine.

Carnosine increases endurance through anti-oxidant properties as well as acting through physio-chemical buffering capabilities. As an anti-oxidant carnosine may be able to offset some of the oxidative stress that is associated with fatigue. Training generally brings about a drop in PH which causes fatigue. Carnosine can act as a buffering agent which delays this drop in PH and delaying neuromuscular fatigue, allowing activity to continue. This translates into more reps with a given weight.

Beta-alanine is best taken 30 minutes before training with a 2-2.5 gram dose followed by a second dose later in the day. On a side note, beta-alanine can cause a tingling sensation on the skin. This is normal and nothing to worry about. Most good pre-workout products will contain beta-alanine.

Citrulline Malate

Citrulline is an amino acid that is not built into protein during protein synthesis. In this regard it is similar to taurine. It supports the body in optimizing blood flow and can be converted to the amino acid arginine. Citrulline is often paired with malate which is a TCA cycle intermediate. The TCA cycle is a major producer of aerobic energy within the mitochondria of cells.

Studies have shown that citrulline malate can reduce the sensation of fatigue as well as increase ATP production. Others studies have also shown that citrulline can also have a protective effect against blood acidity. This can delay fatigue during high intensity training. Perhaps citrulline malates greatest benefit comes from it ability to remove endotoxins that are produced during training. Endotoxins such as lactic acid can cause fatigue during training. Citrulline malate has been shown to be effective at aiding in removing these endotoxins.

Recommended dosage is 3-6 grams of citrulline malate immediately before or during training for best results. Some pre-workout products contain citrulline malate, and it is also found in some intra-workout products.

Introduction and Benefits

Welcome to the Expert Guide on pre-workout supplements. The aim of this guide is to teach you about the ingredients and products available that can help improve your workouts, and your results! We’ll show you what ingredients can be beneficial to take pre-workout and the recommended dosage. You’ll also learn how what to look for in the plethora of pre-workout products on the market.

Pre-workout supplementation is a rather new concept. It was not long ago that pre-workout supplementation was just starting to gain popularity. Luckily, in recent years much research has been done on the subject and many discoveries have been made that can benefit hard training lifters.The benefits of taking pre-workout supplements are numerous and can propel your workouts to new levels.

Pre-workout supplementation is designed to:

  • Improve performance
  • Increase strength
  • Increase endurance
  • Decrease muscle breakdown during training
  • Increase protein synthesis
  • Improve energy and focus
  • Improve nutrient delivery and assimilation
  • Increase metabolic rate (fat burning)
  • Create an optimal hormonal environment

Obviously, these improvement areas are beneficial to anyone, no matter what their training goals are. A well rounded approach to pre-workout supplementation can help you get the most out of your efforts in the gym. For anyone that is serious about training and results cannot afford to neglect this important area of nutrition.

Enter «The Zone»

We have all been there before. You know the feeling. You walk into the gym and you can just tell that this is not going to be a typical workout. You feel energized, ready for action, and seem to have a pump before you even touch a weight. As the workout gets started, you are warming up with weights that you usually use on working sets. There are simply not enough plates in the gym to meet your needs. You are in “The Zone”. As you finish your last set your skin feels like it can’t possibly stand any more stretching from the pump. Finally you leave the gym thinking “where did that come from, and how do I get that again?”

Those days of being in “The Zone” can sometimes be few and far between. Fortunately with proper pre workout supplementation you can make “The Zone” a frequent occurrence. The right pre-workout supplements can help improve every single aspect of training including, strength, energy, endurance, and focus. Different ingredients will improve various aspects of the training session.

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