"Pre-workout", the name says what this type of supplement is for, namely before intake before training. You take pre-workouts to immediately raise your sports performance to a higher level. To achieve this goal, a pre-workout is aimed at improving energy levels, strength, and endurance. Almost every pre-workout contains ingredients from these three categories, possibly supplemented with extras.
Pre-workout components and substances for strength level increase
Components that increase energy levels include caffeine, L-tyrosine, phenylethylamine, hordenine, rhodiola, higenamine, and dendrobium. DMAA (1,3-dimethylamylamine) has also been a popular energy booster in many pre-workout formulas. From 2012, however, DMAA is no longer permitted in the Netherlands.
Ingredients that increase focus and energy levels often also have a positive effect on strength and endurance. Most pre-workouts also contain substances that are specifically intended to increase the strength level.
The best known example of this is creatine. Beta-alanine is also part of many pre-workout formulas. In particular, this substance maintains the level of strength during prolonged use. So you can say that this supplement increases both strength and endurance.
The same can be said of L-arginine and L-citrulline. These amino acids are also known for their ability to stimulate the release of nitric oxide (NO). NO promotes vasodilation, among other things; this means greater blood flow to the muscles and the "pump" so desired in bodybuilding.
How do you make a good choice from the huge range of pre-workouts?
First of all, it is wise to know which properties of a pre-workout you find most important. Are you mainly looking for a product that shakes you up at the end of a long, tired day? Make sure that the energy-generating ingredients are present in sufficient quantities. If strength, endurance or NO production are especially important to you, pay attention to the presence of substances that are responsible for those specific properties.
Do not blindly assume that when a manufacturer puts a claim on the label, the product actually has that property. Take a critical look at the label for the exact dosage of each ingredient. If this is not clear, for example because only the total number of milligrams of a “mix” or “blend” is specified, assume that the producer has something to hide. An example of a completely transparent product is Bezerk 100% , this supplement shows exactly what the content of each measuring scoop is up to the milligram.
How does a pre-workout help optimize your training?
Have you ever heard of pre-workout supplements? They give you the energy you need to get the most out of your performance and also promote the recovery of your body. Do you want to improve the performance of your workouts and see big changes in your body? Then a pre-workout supplement can give you that extra boost you need. Are you not yet familiar with pre-workout? Then quickly read on and discover what other benefits this super supplement has in store for you.
What is a pre-workout?
A pre-workout is a supplement that gives you an energy boost so that you can optimize your performance during your training. It is a powdered supplement that you have to mix with water to take. A pre-workout shake contains a combination of ingredients, such as caffeine, creatine, vitamins and other ingredients that improve your strength and energy.
A big advantage of a pre-workout is that it gives you an energy boost and eliminates your fatigue. This ensures that you perform better during weight lifting or during cardio exercises.
How does a pre workout work?
A pre-workout provides you with various nutrients that ensure that your training performance improves. They contain various ingredients, such as caffeine, beta-alanine and vitamins. This will leave you feeling energized and well nourished. You take a pre-workout before training. A pre-workout is suitable for fanatical athletes who regularly visit the gym and could use an extra energy boost. Even if you have been training for a while and you feel that your progress is stagnating, a pre-workout can be effective. They improve your strength and performance, ensure a lower fat percentage and an increase in muscle mass.
What ingredients does a pre-workout contain?
A pre-workout consists of various ingredients that ensure that your performance improves during training. We name the most important.
One of the most common ingredients in a pre-workout is caffeine. This has been shown to improve both your muscle strength and endurance. Caffeine makes you achieve more with your training without feeling like you're trying harder. Caffeine dilates your blood vessels, increasing blood flow to your muscles. In the short term, caffeine can also improve your brain power. This makes it easier to focus on the muscles you are training. The amount of caffeine varies per pre-workout; there are pre-workout products that contain 300 mg of caffeine, but there are also pre-workout products that contain 150 mg of caffeine.
Another important ingredient in pre-workout supplements is Vitamin B, mainly Vitamin B12 and Niacin. Vitamin B is very important for your body's metabolism and energy. Vitamin C is also added to some pre-workouts.
Creatine can also be found in pre-workouts. The body uses creatine during explosive exercise. It does this to release energy. If you want to perform at a high level and train harder for a longer period of time, your muscles need a good supply of energy. If you can take each training a step further, you can reach your goals faster; it has a 'compound' effect.
Creatine is a tool that ensures that your performance is increased during high-intensity exercises. In addition, if you use it regularly, it helps with the production of muscle mass.
Beta alanine and L-citrulline
Not all pre-workouts contain beta-alanine and L-citrulline, but these ingredients have been shown to increase energy in endurance-enhancing exercises.
To fill available energy reserves, some pre-workouts contain carbohydrates (sugar). Other pre-workouts are sugar-free or calorie-free. You can decide whether you need these carbohydrates yourself and depends on the type of training, your personal goals and what you ate before training. Extra carbohydrates can be helpful when doing a cardio workout, such as cycling or running. You do not need the extra sugars if you are going to do strength training.
L-Glutamine is an amino acid found in food sources. It is one of the molecules that make up protein. L-Glutamine helps your muscles to recover better. After every workout, small tears appear in your muscles. After repair, they make your muscles stronger, so that you are always ready for a new workout. L-Glutamine helps you with this.
When is the best time to take a pre-workout?
It is best to take a pre-workout half an hour to an hour before your training. Caffeine is one of the main ingredients and starts working after about 30 minutes. Caffeine remains in your body for three to seven hours after ingestion, depending on the person. So it is possible that you will continue to feel the effects of caffeine for a long time. It is therefore not wise to take a pre-workout in the evening, there is a good chance that you will no longer sleep, especially if you are very sensitive to caffeine.
Taking your pre-workout half an hour to an hour before your workout will give the supplement plenty of time to enter your bloodstream and give you the benefits you're looking for. Caffeine in your pre-workout has an immediate effect on your system, but creatine and beta-alanine take longer to be absorbed into your body and build up a supply. If you want to experience the benefits of these substances, you should take them consistently. This way they keep the muscle reserves up to standard.
Do pre-workout supplements have side effects?
Whether you experience side effects after taking a pre-workout depends on the ingredients in the supplement. Ingredients such as caffeine and other energy-boosting substances can temporarily increase your blood pressure and heart rate.
If you consume too much caffeine, you may experience heart palpitations, nausea or headaches. This is especially common in people who are sensitive to caffeine. If you already drank tea or coffee shortly before your pre-workout, it may be smart to skip your pre-workout supplement. It is always wise to have a conversation with your doctor before starting supplements, so that you know what the influence of the pre-workout can be.
Taking your pre-workout in the evenings can affect your sleep quality. Sufficient sleep is very important for the recovery of your body, especially if you train a lot. If you like to train in the evenings, a caffeine-free pre-workout can be a solution.
Another side effect of a pre-workout is that it causes fluctuations in your energy level. Your energy gets a huge 'spike' through the pre-workout, but this means that the dip is also considerable when the pre-workout has worn off. So take into account a huge energy dip after a pre-workout supplement.
pre workout supplements; popular brands
'Pre workout'; the name already says what this type of supplement is intended for, namely for intake before a workout. You take pre-workouts to quickly take your sports performance to a higher level. To achieve this goal, a pre-workout is aimed at improving energy levels, strength and endurance. Almost every pre-workout therefore contains ingredients from these three categories, sometimes supplemented with extra active nutrients.
At VNMshop you can buy various pre-workout supplements. Some popular brands are:
- Bezerk pre-workout from IQ Nutrition;
- NH-7 Pre Workout from Bio Synthesis;
- Nox Pump pre workout by Dorian Yates;
- Women's Best pre workout.
You can make a good choice by determining which properties you find important in a pre-workout. Do you need a supplement that gives you a lot of energy? Then opt for a pre-workout with energy-enhancing substances, such as caffeine and creatine. Do you find strength, endurance and pump more important? Then pay attention to the ingredients or the substances in it that offer these properties. Looking critically at the label is always important when it comes to supplements. Choose the product that describes everything in as much detail as possible. Is there a blend or mix listed? Then the producer has something to hide. It is best to choose a product that is as transparent as possible.
Pre-workouts are there to improve your performance, they increase your strength, energy and endurance. It is best to take a pre-workout half an hour to an hour before training. The benefits of a pre-workout include that it improves your muscle strength, endurance and cognitive ability. The pre-workout you choose depends on the training goals you have.
If you consistently take a pre-workout you will be able to maximize your performance. They give you the confidence to take the next step in your training and provide the boost you need to reach your peak.
The disadvantages of a pre-workout is that you can suffer from side effects, such as a high heart rate or blood pressure, a lower quality of sleep, nausea and a dip in energy when the pre-workout has worn off.