What are pre-workout supplements?
Pre-training supplements (or boosters) are a type of sports complex that aims to increase the ability to work during routines in the gym. Generally, these substances contain stimulating elements as well as components that increase blood flow to the muscles.
The publicity of the pre-training supplements promises the increase of the capacity of concentration, acceleration in the processes of muscular growth and increase of the indicators of strength; However, these effects are not as obvious as are the energy that is felt by caffeine and the tingling in the skin product of beta-alanine.
Pre-training supplement: composition
There are three types of supplements that can increase the effectiveness of workouts: central nervous system stimulators (caffeine, taurine), components to increase strength indicators (BCAA, creatine, beta-alanine, betaine) and enhancers Blood flow in muscles (arginine, citrulline).
In addition, manufacturers of sports supplements add to their pre-training complex a large amount of B vitamins (up to 1000% of the recommended daily intake). These vitamins influence the energy processes of the body and the functioning of the central nervous system.
Are pre-training supplements effective?
On the one hand, in most cases the boosters increase the effectiveness of the workouts due to the caffeine and other stimulators they contain. On the other hand, its composition and the consumption of its active components in large quantities can easily frighten a specialist.
It is also important to keep in mind that many of its ingredients do not need to be consumed before training: the beta-alanine named above is an amino acid that accumulates in the muscles, some effectiveness can be noticed after ingesting it for several days without interruption.
FitSeven has already published articles with detailed information on the effects of creatine on increasing strength indicators as well as on the benefits of BCAA amino acids to increase the volume of lean mass. Despite this, it is recommended that athletes consume such supplements separately (do not buy a mix).
Beta-alanine (strength-enhancing component) and arginine with citrulline (nitric oxide precursors that increase blood flow due to vessel dilation) are more cost-effective separately than as ingredients in a pre-training sports complex with A “secret transport system”.
Caffeine: the main pre-workout supplement
Common caffeine, consumed by everyone in everyday life, not only has a powerful stimulatory effect, but its intake influences the secretion of adrenaline and dopamine, hormones of activity and happiness. Consumption of caffeine before training improves the attitude towards sports and, generally, the mood.
However, it is important to mention that the effects of caffeine on the body are only evident if it is not consumed regularly: if you have already gotten used to drinking 10 cups of coffee a day, chances are that it does not make any difference. This is why it is recommended to drink coffee just before training.
Pre-training supplements have a long list of contraindications and possible side effects. The combination of caffeine with powerful stimulators is not recommended for people suffering from chronic diseases, coronary problems and / or abnormalities in the central nervous system.
Because these sports supplements do not have a medical or curative purpose, manufacturers are not required to do detailed safety studies. The sale of pre-training supplements is prohibited only when in its composition poisons or toxins are present that have been shown to be harmful.
Is it worth taking pre-workout supplements?
Although it is recommended to consume certain components of pre-workout supplements (mainly caffeine, creatine, citrulline and beta-alanine), it is better to avoid the intake of these substances with complex compositions: it is impossible to guarantee their complete safety when consumed .
Manufacturers of sports supplements often confuse beginning shoppers with methods such as writing on the label that their “patented” recipe includes a lot of unknown ingredients with the ТМ symbol that guarantee utopian results. Legally they have the right to do so.