Whether you regularly go to the gym or work out at home, you may have heard of
assumptions advantages of food suplements before training. Proponents claim they improve your fitness and give you the energy you need for demanding workouts. However, many experts say they are potentially dangerous and completely unnecessary.
Pre-workout supplements are primarily used for trial purposes
improve physical performance and energy levels, but research does not support many of its purported benefits. While some common nutrients such as
caffeine, creatine and beta-alanine are effective when taken before training, there is no standardized pre-workout formula.
What are pre-workout supplements?
Pre-workout supplements are multi-ingredient formulas designed for
increase energy and sports performance. They are usually powdered substances that are mixed with water and drunk before exercise. Amino acids, beta-alanine, caffeine, creatine, and artificial sweeteners are often included, but the amounts vary widely by brand.
Nitric oxide precursors
Nitric oxide is a compound that your body produces naturally
relaxes blood vessels and improves blood flow. Pre-workout supplements often include some of the common compounds your body uses to create nitric oxide. That includes
L-arginine, L-citrulline and dietary sources of nitrates.
Research suggests that supplementation with these compounds
increases the transport of oxygen and nutrients to the muscles, which can improve sports performance. Overall, and since most of the available research on nitric oxide focuses on young people, it is not clear whether these results apply to other age groups.
Caffeine
Caffeine is often used in pre-workout supplements
increase energy and concentration. This stimulant can improve mental alertness, memory and exercise performance, as well as help reduce body fat. Under control, it is a very interesting plugin and one of the most popular.
creatine
Creatine is another chemical compound that is naturally produced in your body. It is stored primarily in skeletal muscles, where it plays an important role
energy production and muscle strength. It is especially popular with weightlifters, bodybuilders and other strength athletes. Research suggests that creatine supplementation can improve recovery time, muscle mass, strength and exercise performance.
Beta-alanine
Beta-alanine is an amino acid that is included in many pre-workout formulas because it can
prevent the accumulation of acid in the muscle tissue, which allows the muscles to work harder and longer. Although research supports its effectiveness, it is important to note that consumption of this compound may cause a tingling sensation, depending on the individual.
branched chain amino acids
Some pre-workout formulas include branched-chain amino acids, which have been shown to help
increase muscle growth and reduce muscle soreness when taken before training. However, they are naturally found in dietary protein sources, so you may already be getting an adequate amount throughout the day and may not need to supplement.
What should you avoid?
Although pre-workout supplements are generally safe,
are not completely risk-free. Some often contain artificial sweeteners or forms of sugar. While these ingredients improve flavor without adding calories, some sweeteners can
intestinal discomfort and discomfort.
Certain ingredients in pre-workout supplements can cause
Harmful effects. What you should do is always check the label before buying to make sure the product has been approved by regulatory agencies.
Be careful with any supplements that are not certified.