How to take a pre-workout supplement?

The pre-workout supplements are designed to increase performance when performing our sports session

Best moment

Environment 30min before training. Considering the properties of the supplement in question, and above all, because it usually contains a lot of stimulants, the most appropriate time should be not very close to about 4-6 hours before bedtime. As we will see below, there is a solution to this.

On an empty stomach

It is preferable that you take the pre-workout, having allowed a certain time to elapse since the last meal, at least 60-90min, although it will also depend on the type of food …

With other supplements

You can use it in combination with other products, which will also contribute to improving sports performance: carbohydrates to increase energy in the form of glycogen (if it is a very intense and prolonged activity), amino acids or proteins (if the product does not take it), and we are interested in including these nutrients at this time).

On an empty stomach

Without a doubt, it is when “we may need more”, especially if you get up early. It is very likely that more than one, eat a good amount of caffeine, just get up we give a “punch” to face the training.

How stimulants work in our body

Concentration

By taking any stimulating substance, as is the case of caffeine, our body reacts by taking a message to the brain, and this allows the release of adrenaline into the bloodstream. This substance is generated by the adrenal glands, located above the kidneys. Notorious effects are the increase in blood pressure, heart rate, breathing, …, our body assimilates this situation as if it were a state of alert.

Energy

Adrenaline belongs to the group of catecholamines, which act directly on our central nervous system, and as a result, the body is trained to improve the use of its potential, giving better performance in strength and endurance, and better resistance to pain. The increase in catecholamines is linked to the release of dopamine and generating a sensation of greater energy status.

Make your own Pre-workout

You will always have the possibility to include various ingredients for your preferred formula. In addition, you can exclude those stimulants that prevent you from falling asleep, add more if you need it, “combine” to check the effects …

• Stimulants of the nervous system, such as caffeine, green tea extract, guarana, … Its purpose would be to delay fatigue, to reduce in some way the fatigue that will appear after a few minutes, especially if the activity is demanding …
• Performance enhancers, such as beta-alanine to, creatine, citrulline malate, … Creatine appears in many of these products, and although his performance is not blood plasma, he will leave full ATP deposits. Beta-alanine and citrulline malate are substances that increase the duration of exercise, intercepting lactic acid, and promoting its recycling and subsequent energy use. It is known as elements that avoid the “lactic buffer”.
• Incrementing concentration, based on herbal extracts such as ginseng, others are enhancers of neuronal connections (nootropics), such as Acetyl L Carnitine, Tyrosine, …

Benefits of a pre-workout supplement

Among the benefits we could experience are:

• Increase energy
• Enhance performance
• Delaying fatigue
• Increase concentration
• Improve nutrient transport
• Optimize recovery after exercise

Why take them

In some even gains and muscle development are indirectly associated, since if we are able to increase performance, this would cause a greater stimulus, which would result in further development, if we respect the other associated variables (nutrition and rest). At first glance, they could be considered a tool to maximize our potential in each training, and thus maximize the development in question.

The best advice, especially if the caffeine content is high, is to leave them exclusively for the days that we really need them, and not out of habit.

Example: You have been busy for a week, you had a couple of extra hours a few days to complete the work you had in your hands …, you have not been able to train as you expected, but even so, you do not want to leave the leg training. However, at the mental level, you are not 100%, you need a small help, a small “push”, that turn on the machinery …

How to take a pre-workout supplement?

Reserve it for the days with the highest energy demand

Limit the use of these products for days of maximum demand, and when our ability to concentrate is somewhat reduced by external factors, and that with all this, physically we see that we can really go to train.

A very frequent mistake is the “abuse” of the pre-workout. If you want to experience the “punch” and avoid losing its effectiveness, do not use it continuously …

Avoid adrenal overload

This would seem perfect to keep it in time, but the reality is that it generates great to wear and tear on our system(adrenal). If you keep your dose of caffeine there comes a time that you will need to increase it or you will not find out … This supposes to generate more stress to your adrenal glands, increasing your work, and resulting in an almost null effect on performance (you do not get any improvement due to overdose of caffeine).

At this point, we would perform a “reset” or in other words, remove everything that contains stimulant from the nervous system, from the pre-workout products themselves, to coffees, commercial stimulant drinks …

Cycle its use

We alternate periods of taking with rest (ON / OFF), so we can give a respite to our body, and thanks to it, when we reintroduce the stimulant, always progressively, we will see it rewarded in the form of all its benefits for sports performance. Obviously, we are referring to products with a high content of stimulants, such as NO Xplode 3, or  C4, … Instead, precursor supplements of Nitric Oxide, we can continue using them.

Training and nature

Nature enabled us to respond to situations of stress and to solve the “danger”, but of course, this if it were something quick and concise …  The training could be comparable to this situation of alarmist feeling. Therefore, as far as possible we will let nature act on its own, and if we “face” the bar with the kilos, it will be as if we had to escape from a predator.

It happens that in our time we start with advantage, and possibly “escape better” if we benefit from these supplements, adding a dose of effectiveness to the training itself (go hunting …), but only the days that we find ourselves with the emotional barrier that we affects (work, stress …), and knowing our physical limits (not by taking pre-training we will improve our RM directly …).