Pre-workout is a nutrient used before strength training, which gives an energetic "kick" and stimulates the muscles to work harder. Pre-workout supplements contain substances that stimulate the nervous system and amino acids to increase endurance and remove fatigue. However, these types of supplements can cause side effects that are dangerous to he alth due to the content of strong stimulants. See what is in pre-workout supplements and whether it is worth using them.

Pre-workout(from Englishpre-workout- pre-workout supplement) is a supplement that is a mixture of substances that are to provide a boost of energy before training and agitation during its duration. As the name suggests,pre-workoutis used before exercise, e.g. in the gym, to increase strength and physical endurance.

Pre-workout supplementsare among the fastest growing products on the global supplement market. There are hundreds of different types of pre-workouts on the market. Some give a big "kick", others show less intense action. The effect you emphasize depends on the choice of a product with a specific composition.

Composition of pre-workouts and their effects

Below is a list of legal and tested pre-workout ingredients.

  • Caffeine

Caffeine is a stimulant, a psychoactive ingredient whose impact on the body is strongly dependent on the dose consumed. Caffeine is added to supplements or beverages such as coffee (50-100 mg per cup), tea (30-60 mg per cup), cola (50 mg per can), energy drink (90-100 mg per can). Pre-workouts with caffeine affect the central nervous system, increasing reflexes and concentration, which may be useful for people practicing various sports. Athletes who require a very intense effort in a short time and representatives of endurance disciplines can benefit particularly well. Caffeine also stimulates the secretion of adrenaline, and in doses over 5 mg / kg body weight - the production of fatty acids.

Thanks to caffeine, fatty acids are converted into energy, not muscle glycogen.

Converting fatty acids into energy, not glycogen, is a very desirable process, not only inslimming, but also in athletes, because it spares glycogen, thus increasing endurance. There is a large body of scientific evidence that caffeine increases performance by up to 40% when running (Dood, 1993, Graham & Spriet, 1991). It is worth knowing that caffeine improves performance during both short, very intense activity (e.g. 100 m sprint) and long aerobic activity (e.g. 10 km run).

Dosage:Safe single dose of caffeine is about 200 mg or 3 mg / kg body weight. Do not exceed a dose of about 400-600 mg per day (depending on body weight).

Side effects : You may experience headaches, insomnia and anxiety. Some people are more susceptible to its effects than others. It depends on genetic factors, the rate of caffeine metabolism, and your diet.

  • Creatine

Creatine is a valuable component of pre-workout supplements. It is a protein consisting of 3 amino acids (arginine, glycine, methionine) and naturally occurring in the human body - it is a component of muscle tissue. They can also be found in animal meat, fish, or taken in the form of supplements. In the muscles, creatine is stored mainly as phosphocreatine (FC), which causes a rapid increase in energy during very intense exercise. Increased creatine stores allow you to maintain training at a very intense level, especially if it consists of short bursts of activity (e.g. in the case of strength training or sprint running). Creatine also accelerates the regeneration process between each series of exercises, and after performing a training unit, it reduces the breakdown of muscle proteins that occurs after intense exercise. In addition, it facilitates the production of protein and muscle growth. Creatine supports the penetration of water through cell membranes, increasing the thickness of muscle fibers by about 15%. There is less evidence that creative use has positive benefits for aerobic training. For this reason, creatine is recommended to representatives of high-intensity disciplines and anaerobic activities. It is very often used by bodybuilders and people who want to increase their muscle mass and strength. Remember that creatine does not work for everyone.

Dosage:1 g / 10 kg of body weight, we usually take it in 2 portions a day (around training or in the morning and evening).

Side effects:In addition to increasing muscle mass (which is a desired effect for most), and increasing total body weightmainly caused by water retention, the effects of prolonged use are unknown.

  • Betaine

Betaine (also known as trimethylglycine) can also be found in pre-workout supplements. It is a modified amino acid that is derived from sugar beet. Betaine is used preventively at the risk of developing atherosclerotic changes, thrombotic changes or heart disease.

Betaine may prove to be support during strength training, having a positive effect on improving condition, increasing strength and endurance.

Betaine is said to be the "mother of creatine". In the first stage of creatine synthesis, it is betaine that provides mainly glycine molecules to bind them with arginine and produce glycocyamine molecules. Betaine is also extremely helpful in the second stage of creatine synthesis - in the liver - here, glycocyamine reaching the kidneys is bound to the methyl radical, which only leads to the final formation of the creatine molecule. The participation of betaine in creatine biosynthesis affects the strength and mass of muscles. Important for improving training results is the ability of betaine to maintain an adequate level of cellular hydration, which may drop rapidly, especially after exhausting endurance exercise, when the body expels large amounts of water with sweat. The collected information indicates that betaine can help us in our pursuit of a lean and muscular figure.

Dosage:750 - 1500 mg / day.

Side effects : Diarrhea, stomach upset and nausea may occur.

  • Beta-alanine

Beta-alanine is a pre-workout supplement made of redfish dipeptide (i.e. double protein amino acid) that supports muscle function. Karmosine is responsible for regulating the pH of the muscular system. This compound maintains an appropriate acid-base balance within the muscle cells, which prevents the formation of lactic acid. Beta-alanine reduces fatigue, prevents muscle acidification, promotes regeneration, and can also strengthen muscles and their endurance. In natural food we can find it in red and white meat.

Dosage:It is recommended to take beta-alanine before and after exercise. The daily dose is 3-8 g.

Side effects:May cause a tingling sensation on the skin as it acts on nerve receptors located just below the skin.

Important

Side effects of pre-workouts

The pre-workout supplement contains stimulants that lead to states of temporary or short-term "euphoria" - they increase blood flowthrough blood vessels and stimulate the nervous system. It also makes you give much more than you thought. It all sounds like the perfect recipe for an effective training, thanks to which you will get the end result you want. But is it better motivation, more energy and the so-called "pump" in training after using this type of booster is good for he alth? The use of a pre-workout has an almost direct effect, we feel that we "want to" and "push with training". But what happens next?

People who have used this type of measures often have to deal with numerous side effects. These include, among others:

  • "spots" appearing in front of the eyes;
  • headaches;
  • feeling sick;
  • very strong feeling of lack of strength, fatigue;
  • significant decrease in energy about motivation;
  • sleepiness;
  • contractions;
  • tingling on the body;
  • trembling limbs;
  • dizziness and increased thirst the next day - similar to the so-called hangover.

If any of the aforementioned ailments appear, it means that the person is allergic to one of the ingredients or the specific pre-workout supplement must have contained too many substances with a similar effect. As a result, the body got several strong stimuli at once and reacted with excessive stimulation, which has a very bad effect on the heart and circulatory system.Therefore, a better solution is to select the appropriate pre-workout ingredients in such a way that their action does not interfere with each other.

  • Yerba mate

Yerba mate is the dried, ground leaves and sticks of the Paraguay holly that are usually made into an infusion. It owes its support to its remarkable stimulating, strengthening and cleansing properties. Yerba mate is rich in mateine ​​- a substance that has a similar effect to caffeine, thanks to which it perfectly stimulates without causing stomach irritability. Additionally, it eliminates the symptoms of fatigue, regulates blood pressure, improves metabolism and supports the immune system. Paraguay Holly is also a valuable source of polyphenols, which are substances with antioxidant properties.

Dosage:Do not exceed 3-5 glasses of infusion per day.

Side effects:A 2008 study in South America showed a relationship between frequent consumption of yerba mate and an increase in the incidence of cancer (mainly of the upper gastrointestinal tract). Supporters of the infusion question the credibility of the research because it was carried out on people who smoked cigarettes andhave abused alcohol.

  • L-Tyrosine

L-tyrosine is an endogenous amino acid produced naturally by our body. It is a precursor of three very important neurotransmitters from the point of view of sports achievements: dopamine, norepinephrine and adrenaline. Their reduced secretion is associated with muscle fatigue. Can taking this supplement stop this decline and improve athletic performance? Unfortunately, numerous studies do not confirm this hypothesis, so the presence of this ingredient does not increase the effectiveness of the pre-workout supplement.

Tyrosine, however, can be helpful for overtrained athletes whose chronic fatigue is caused by a decrease in the level of norepinephrine in the brain. L-tyrosine helps to restore the appropriate level of neurotransmitters, and thus reduces the level of exhaustion, also supports the work of the brain and concentration. It can increase resistance to stress and reduce appetite.

Dosage:Approximately 100 mg per kilogram body weight in 3 servings. However, do not exceed the daily dose of 10 g.

Side effects:skin edema may occur after exceeding the dose.

  • Citripine malate

Citripine malate is produced by combining a molecule of the citripine amino acid and a molecule of malic acid into one molecule. Affects the acid-base balance of the body. The most important advantage of citripine malate is the ability to accelerate the regeneration process between consecutive training series in a short period of time. Citripine malate is available both in the form of monopreparations and complex pre-workout supplements (keratin stacks, amino acid supplements).

Dosage:3-8 g per day. The optimal dose for achieving favorable results is 6 g per day.

Side effects:Citripine malate is safe to use. The only thing we can pay attention to is the occurrence of the so-called "muscle pump", which can be troublesome, especially in the case of disciplines requiring high efficiency and precision of movements.

  • Carbohydrates

Some pre-workouts also contain carbohydrate complexes whose task is to quickly provide energy. Consuming carbohydrates shortly before exercise is intended to balance the glycogen reserves in the muscles and the liver. If we start training when their digestion is not finished yet, we ensure a longer supply of energy needed by the body during exercise.

Dosage:is a very individual matter anddepends on the sports discipline.

Side effects:Consuming too much carbohydrate before training may cause a sudden increase in blood sugar levels, and consequently a quick release of inspin and disturbances in the proper energy use of fat resources.

  • BCAA Amino Acids

Branched chain amino acids, or BCAAs, include three essential amino acids: leucine, isoleucine and valine. BCAAs account for approximately 33% of all muscle proteins. The human body does not produce the enzymes needed to make BCAAs, so we must obtain these amino acids from food. BCAA is very often added to pre-workout supplements, providing strong anti-catabolic protection. Leucine has the strongest anabolic effect, but for its long-lasting effect, it needs the other two amino acids. They improve protein synthesis, regpiate the endocrine system, increasing the concentration of anabolic compounds in the body, which has a positive effect on regeneration after intense training. BCAA amino acids affect strength and endurance, intensify the development of muscles, while protecting them against breakdown. They work well in almost all sports. BCAA, unlike many other amino acids, is not degraded in the digestive tract and liver. When used orally, it penetrates the bloodstream and muscles very quickly. It is naturally found in meat as well as dairy products that contain high amounts of protein.

Dosage:7-20 g per day. The most optimal dose is 10 g per day.

Side effects:So far, no significant side effects of the preparation have been demonstrated.

This will be useful to you

Beware of harmful substances in pre-workouts

DMAA , which we also find under the names: 1,3-diemtylamylamine, methylhexanamine, is a forbidden ingredient found in such pre-workout supplements as: NOX Pump, Noxipro, Jack3d. Pre-workouts with this substance are radically different from ordinary supplements of this type. They give a "decent kick", unheard of with ordinary preparations for a similar purpose. Several deaths have been reported worldwide after the use of methylhexanamine, which is included in the doping list. One of the Polish speedway riders had some unpleasantness after using it - he was suspended for this reason.

  • Arginine

Arginine for people leading a sedentary lifestyle is a conditionally necessary (relatively exogenous) amino acid, while athletes should treat it as an essential amino acid. It can be synthesized from glutamate, proline or glutamine.It is very important to provide arginine with food, because the processes taking place in the body do not allow to compensate for the loss of this amino acid caused by increased physical effort. Moderate exercise generally increases blood arginine levels, while extreme exertion (such as strength training) lowers it. Arginine has the ability to stimulate growth hormone, which promotes muscle growth and lowering the level of body fat. In addition, arginine increases the amount of nitric oxide (NO) in the body, enhances the synthesis of creatine and improves immunity. However, it should be remembered that the above-mentioned effects of arginine will not be felt in everyone. The reason is its very poor digestibility and the initial blood level before supplementation. The best absorbed and most expensive form of arginine is arginine alpha-ketoglutarate (A-AKG). There is also L-arginine - a pre-workout supplement in the pure form of an amino acid, and arginine hydrochloride, which unfortunately have an adverse effect on the digestive system.

Dosage:It is recommended to take about 9 g of arginine.

Side effects:digestive problems sometimes occur.

  • Taurine

Taurine is a sulfur biogenic amino acid that occurs mainly in animal tissues. The highest concentration of this substance in the human body can be observed in the places where it is stored, i.e. in the brain, heart and muscular system. Taurine is an essential element in the process of creatine action. This compound is the basic transporter of this substance to the muscles, which increases the efficiency of its use. Therefore, it can be assumed that the use of taurine contributes to the development of muscle tissue and inhibits muscle breakdown.

Taurine also acts on the central nervous system by acting as a neurotransmitter.

This compound improves blood pumping from the heart to the muscles, so it can increase endurance. A study by German scientists on a group of volunteers showed that people taking taurine were able to squeeze more repetitions onto the chest than people who got a placebo. Taurine is one of the main ingredients in energy drinks. Naturally found in turkey meat, seafood, seaweed, peas and lentils.

Dosage:0.005-2 g per kilogram of body weight.

Side effects:excess taurine is eliminated by the kidneys. Overdosing can lead to digestive system problems: diarrhea, digestive tract disorders, and ulcersstomach.

  • Chinese lemon

Chinese lemon is a species of plant in the lemon tree family. It strengthens the body, supports the liver, cleanses of toxins, and helps fight stress. In addition, it stimulates the production of antioxidants, which prevents cell damage caused by intense physical activity. Chinese lemon accelerates the metabolism, has an antidepressant effect, and stimulates the central nervous system. Regular consumption of Schizandra berries is good for your mental he alth, improving your well-being, increasing your energy levels and improving your sharpness of thinking.

Dosage:in the form of powdered fruit about 10 g, 1-2 times a day.

Side effects:Citrus fruit is safe and well tolerated by humans. They should not be used by people in states of nervous hyperactivity, struggling with insomnia and heart problems.

Worth knowing

The listed ingredients most often appear in popular pre-workouts, although, of course, not all of them are found in every one. It often happens that the label does not state the exact amounts of the ingredients used. Usually, manufacturers add some secret, patented formulas and ingredients, named in an equally enigmatic way. It is very difficult to define what they are, but the label always shows in bold "the best pre-workout", "the strongest boost", "working better than the competition", etc.

Are pre-workout supplements harmful?

Lots of people drink coffee. The caffeine contained in it raises the heart rate and has a strong stimulating effect. If we are effectively stimulated by coffee, a strong pre-workout will completely wreak havoc on our body! One cup of instant coffee contains about 80 mg of caffeine, and brewed - about 100 mg.In one pre-workout we will find about 300 mg of caffeine and almost 120 mg of its derivatives , and yet there are also other stimulants (an average post-workout includes about 10-12 such substances!). The whole thing is a huge dose, after which we will definitely be stimulated. It should also be mentioned that pre-workout supplements increase blood pressure - so they are not recommended for people with high blood pressure or heart problems. Usually, however, all these substances in reasonable amounts are as he althy as possible and do not harm you.

So maybe it's worth getting to know the list of legal and tested supplements intended for use before training, choose the effect you want to achieve and use only individual substances that will not affectnegatively on our he alth? You should always be very careful when using pre-workout supplements, as this is not a fully tested supplement.

According to an expertAgata Dąbrowska, personal trainer, fitness instructor, dietitian Certified personal trainer of international class, fitness instructor, dietitian and a graduate of Chemistry at the University of Warsaw. She has been involved in sport for 4 years. A great enthusiast of fitness and he althy eating. A real volcano of energy that can motivate almost everyone to fight for better he alth and a beautiful figure. Privately, she loves to cook. In her kitchen, every dish can be made fit. Its motto is: "To be successful, the first thing you have to do is fall in love with the hard work."

The author of the article is Agata Dąbrowska - a certified international personal trainer, fitness instructor, dietitian and a graduate of Chemistry at the University of Warsaw. She has been involved in sports for 4 years.

A great enthusiast of fitness and he althy eating. A real volcano of energy that can motivate almost everyone to fight for better he alth and a beautiful figure. Privately, she loves to cook. In her kitchen, every dish can be made fit. Its motto is: "To be successful, the first thing you have to do is fall in love with the hard work."

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