Nutrition is the foundation to establish the maximum athletic performance. This can include certain supplements that seek to optimize and concentrate even more this aspect. As experienced athletes, Pre-Workout Supplements offer a number of properties to make effective use, such as: strength, build muscle, muscular endurance, Concentration
- 1 Supplements Pre Workout
- 2 Why take Pre-Workout Supplements?
- 3 Benefits of Taking Supplements Pre-Workout
- 4 Importance of Pre-Workout Supplementation
- 5 What are the Pre-Workout Supplements?
- 6 Supplements for Strength and Power
- 7 Energy supplements
- 8 Supplements for Muscle Growth
- 9 Supplements stimulants
- 10 Concentration supplements
- 11 Resistance supplements
- 12 When taking supplements Pre-Workout?
- 13 Shake Pre-Training Muscle Mass
- 14 Stack Pre-Workout Recovery
- 15 Pre-Workout Supplements Fasting
- 16 Cyclizing Pre-Workout Supplements
- 17 How to choose a Pre-Workout Supplement?
- 18 Frequently Asked Questions about Pre-Workout Supplements
Supplements Pre Workout
Increasingly studies, and especially experiences of athletes and athletes who practice supplementation protocols are gaining great importance in the world of sports nutrition. In this sense, supplementation Pre-Workout be considered before starting the exercise, in order to produce some improvements on our athletic performance and even promote recovery comes next.
The concept of supplementation pre-workout is relatively new, since it is generally identified with protein shake after training and ready …
Why take Pre-Workout Supplements?
One of the most important points is the availability of nutrients. If our lifestyle does not allow us to maintain an adequate intake or distribution of meals or the only time we have to train, we do not have enough time to eat, a pre-workout supplement we can solve this problem.
Some trains without food, however, in this case another set of recommendations, which also takes into account the nature of specified high – intensity activity
Benefits of Taking Supplements Pre-Workout
- Improve performance
- Increase strength and endurance
- Reduce the catabolic muscle during training
- Increase protein synthesis
- Boost energy and improve concentration
- Improve the release, absorption and assimilation of nutrients
- Increase your metabolic rate (increased fat burning)
- Create a hormonal environment, conditioning for anabolism
Obviously, all this is achieved by gathering all the parts: subject and condition thereof, training and diet plan, and of course rest The ergogenic aids will help us to support, but beforehand we have established the fundamental pillar: A diet suitable to our baseline expenditure and physical activity, which concentrate the objectives we seek, and of course a training efficient and intelligent.
Importance of Pre-Workout Supplementation
If we are meticulous in our planning training, and of course, remain the same importance to nutrition, that`s when we get the most out of pre-workout supplementation. Any athlete or athlete, or even knowing our objective, “user level” can “get cut”.
Well you`re CrossFit competitor, you lift weights, you make kilo metric routes on weekends, or work and serves time for your sporting event, you can encourage taking a pre-workout
What are the Pre-Workout Supplements?
Below are a number of supplements that are taken into account to take before training, each participating show them on certain characteristics that will influence our condition then.
Supplements for Strength and Power
If you are looking for maximum deployment of strength and power, which allows you to lift more cargo, more sprint or even recover faster between sets of lifts, this will supplement your star
Creatine supplementation may be as many studies behind them, and be considered the most effective products in the world. The reason is simple, creatine works. Its main action ratio is to amplify the force. Adenosine triphosphate (ATP) is the energy source that enables the power muscle’s contraction.
Unfortunately, muscles only store enough ATP that enables a great effort for a few seconds, the replacement of this ATP that depletes being necessary. To do this, our body “breaks” the molecule creatine phosphate (CP) for more energy. This release of energy for rapid restoration of ATP, creates the possibility of continuing with the series.
If deposits are under minimum creatine, then the fault during the series will be reached faster than if they were full. It is therefore so creatine improves the strength. We`ll take creatine full maintain the deposits. Anyway, creatine can also be provided upon completion of our training, being then subsequent restoration of deposits. Taking 5g of creatine before training, and even complete your individual dose after training.
Any sports activity that exceeds a certain threshold intensity will be fed glycolytic substrate for maintaining said level of effort. In this respect, if we support a supplement aimed at raising glucose levels during training to have enough energy (glucose) and if this supplement makes such operation gradually, without causing severe alterations in blood glucose, much better, Do not you think?
For athletes carbohydrates carbon they are very important. To understand this nuance, you must understand how the body uses different forms of energy during and between sets of exercises. During training the body uses ATP to promote muscle contraction, but with this system we have for 8-12 seconds of maximum effort.
Supplements for Muscle Growth
Anyone who has ever lifted a weight, will start its sights build muscle mass. The weight training results in increased muscle tissue, and in this sense, our goal is to optimize this process. Fortunately there supplements that enhance protein synthesis response from stimulus from the train. Here is a list of them:
The three branched chain amino acids are: leucine, isoleucine and valine. One of the characteristics of these elements is that they are metabolized in the muscle tissue itself, without passing through the liver. This is synonymous with our body can use them when you need it as quick energy. The key BCAA supplements is that they can easily be used during exercise to reduce fatigue, speed recovery, reduce pain and muscle damage and improve the use of fat as energy.
The protein powder is considered as a supplement to be taken only in the post-training, and rarely considered the fact incorporate just before starting work. Whey Protein (as well it is called) is a high quality protein with a high biological value, which means it can be absorbed almost completely, unlike other sources. It contains high amount of branched amino acids (BCAA), and similarly digested very quickly, in less time going to be available, unlike solid food.
Still, take protein right before training carries the same way important effects:
Some studies have shown that include “whey” as a pre-workout supplement causes even greater muscle building if ingested in the later time. Furthermore, the fact consume the protein, including the full spectrum of amino acids, it causes raising insulin, even more than with BCAAs. Higher insulin levels cause greater ” protection ” for muscle tissue as opposed to physical exercise.
Caffeine can be considered the biggest supplement that improves sports performance from the point of view of stimulation. It acts on the nervous pace of increase metabolism system. Caffeine works as a metabolic stimulant by releasing fatty acids into the bloodstream to be used as energy, which means that taking caffeine moments before training will provide a great supplement ” fat burner “.
The effects that caffeine are:
- Mental concentration, increased “focus”
- Better coordination and fluidity of movement articular
- thermogenic effect
- Delay fatigue
- mental clarity and alertness
Guarana is another source of caffeine, and therefore offer the same benefits at a cognitive level and the performance and energy production. However, there is little difference from caffeine: guarana is released slowly into the blood stream and allows a more sustained energy. This allows us to go to get their benefits just as we are already training. This happens with caffeine anhydrous even before even starting. On the other hand, such as caffeine induces the lipolysis, fat release process in the bloodstream, leading to energy during exercise.
When was the last time you witnessed seeing someone yawned between sets and then enhanced who was doing some “great” workout? The best workouts are those that since you start lifting you active weight immediately, even during periods of rest there is this motivation that keeps you if you want to talk with your partner because you are focused on your situation and what you intend to do. It is said to have ” focus ” …
Tyrosine is an amino acid which is attributed to several roles physiological. Many of the benefits of tyrosine appears to be due to acting as a precursor of neurotransmitters such as norepinephrine and dopamine, and therefore increasing the segregation of catecolominas. Thus, tyrosine has proven modular piece in alleviating the effects of over training. Along with this, you can increase the concentration at times of increased stress, as an intense training session, and be a good ally in fat burning.
It stands for Acetyl L-Carnitine, the form of this substance that reaches the cerebral blood flow and produces a range of benefits at a cognitive level, such as improving mood, or memory. It is also an important antioxidant and exerts neuroprotective for brain cells under periods of stress. Looking ahead to use for training the main reason is the mental clarity and concentration state that we may experience.
It is a nootropic, precursor of the neurotransmitter acetylcholine, responsible for the functions of memory, learning and attention. The effects of DMAE are increasing the attention, give a sense of well-being, reduce irritability and help maintain longer periods of concentration. The main purpose of its use of expensive training would be to maintain the “focus”, and enhance the mind-muscle connection.
Resistance training environment has different applications. Increase this power it provides the benefit of being able to lift the same weight for more repetitions, train more strongly for longer, and as a result be further development thanks to the high stimulus applied. No matter the sport, either a broker or “bodybuilder”, greater resistance is the best feature in order to achieve the goals of each athlete.
Beta-alanine is an amino acid that has the quality to increase levels of carnosine in the muscle tissue to increase resistance by antioxidant pathway, as has certain properties that make act as ” buffer muscle”. The oxidation causes fatigue induced by exercise is reduced. Training results in a decrease in muscle pH, causing the dreaded fatigue. Beta Alanine is recommended for intense activities lasting at least 40s.
It supports the body in function optimize blood flow and can be converted into the amino acid arginine, being a precursor of nitric acid (NO) oxide. This phenomenon is the biggest process occurring in the body to provide energy aerobic within cells, the mitochondria. It can reduce the feeling of fatigue at the same time increasing production of ATP (cellular energy). Furthermore, it has also been asked about the effect of facing reduce acidity of the blood.
This causes a delay of fatigue during activities of high intensity. Perhaps one of the greatest contributions in this regard that contributes citrulline malate is its ability to deal with endotoxins produced during training. Endotoxins, such as lactic acid, can cause fatigue during training, one way to counteract it by malate citrulline supplementation.
Taurine is an amino acid found in the body and is produced from cysteine. Taurine is different from most amino acid because it is used as a protein, but it is involved in a wide range of physiological processes. Such processes are: muscle contraction, support for regulating the water balance and fluid control, support for the structure of the cell membrane, and antioxidant.
In the sporting context, in particular benefits when coaching, taurine provides a number of qualities which highlights that of modulation of contractile function of muscle tissue. Physical exercise produces a decrease in muscle concentration of taurine. For this reason, it is considered essential taurine to carry out this contractile process. If the muscle is unable to contract properly, performance and strength can be compromised. This is interesting from the standpoint of resistance exercise.
When taking supplements Pre-Workout?
Logically, as the name suggests, before starting the exercise, and usually around about 30 minutes before. However, it also depends on when we have made a previous meal. Eat and train then without much margin of time, in my point of view is something somewhat precipitate, and according to the type of training, can cause discomfort during the course of the sports session.
As a recommendation: Leave at least 3 hours before training, a meal of 3 macro nutrients. Add the pre-workout supplementation depending on the objective, which in my view will be related to the concentration and the “Punch” …
Shake Pre-Training Muscle Mass
Provide essential nutrients to provide during training conducive to maintain energy and intensity, as well as also lead to recovery and muscle regeneration. It can be taken instead of a previous meal. It is recommended to take about 60min before training.
What supplements and how much to take?
- Protein (we opted for the Isolated type, choosing the Protein Vegans) -> From 20-40g
- Carbohydrates -> (we chose a mixture of cyclodextrins and palatinose ) -> 2: 1 (50g and 25g)
Stack Pre-Workout Recovery
This pack of supplements seek to optimize and accelerate recovery by mitigating the DOMS ( “Ailments Muscle late onset” or commonly “Agujetas). In some cases, it can accelerate muscle recovery during rest periods at the gym (which allows greater workload in one day). On the other hand, you can reduce pain and bio markers of muscle damage.
What supplements and how much to take?
- HMB -> 3g
- Citrulline Malate -> 8g
- L-Carnitine L-Tartrate -> 2-4g
Pre-Workout Supplements Fasting
Again, our goal is to influence on supplements that we can use and focus them to maximize it. In this regard, we have two pretty clairvoyants options:
If the training that we will perform just get up, and with a very small margin for any meal, is high intensity, such as weight training, CrossFit or Hint, the focus will be to prioritize fair rendering. In this sense, we can combine a supplement Pre-Workout and amylopectin.
Cyclizing Pre-Workout Supplements
Some ingredients are recommended to be consumed by periods to then perform pause, since the body has just adapted, and thus fail to exert the effect we look for in these products. Thus, by cyclization of them we ensure that our body remains receptive to the intake of the different elements.
The caffeine would elements cyclizing most recommended use, because it can produce a high tolerance, and therefore the need to consume increasing quantity for the same effect.
How cyclizing the pre-workout?
One of the ways to make these cycles would choose to ingest the supplements for a period of 3-4 weeks (Phase ON), followed by a resting phase of 2-3 weeks (Phase OFF). When you return to the On stage, an “overload”, ie, as if they had never eaten before experienced.
However, despite the rest opt for other products and replace, if treated with stimulants, should rest completely, although they were different substances, such as caffeine and green tea extract.
How to choose a Pre-Workout Supplement?
This fact is clarified in the interests of the subject and purpose. Literally there are hundreds of products available, however there are certain ways to find the supplement that best suits our goal. To do so, thanks to the above information you can make a composition of the main ingredients as well as the possible combinations that can be performed:
Read Reviews of Products
It is one of the most effective ways to compare views on a product from the experience of users who have already tried. Always read these recommendations before purchasing a new supplement. Highly recommended if opinions are coming from more experienced athletes.
Search All bestsellers
Another clever prior to the acquisition of a new mechanism will observe product sales charts, as if most people who use these products opt for one or the other, something will be. This occurs in most cases. Also, see which products take longer topping the charts, as people who like a product normally buys back.
Cost per Service
Another key factor, especially from the economic point of view. A comparison of ingredients and products similar composition is set, the determining factor is how many goes each dose product and therefore assess whether it is feasible to purchase one or the other.
Read the list of components of the product label and the opinions of other users on pages designed for this purpose are two important premises
Frequently Asked Questions about Pre-Workout Supplements
Do I have to take my pre-workout product with food?
Most supplements for this purpose must be taken on an empty stomach so that its best effects are present. If, for example, the product contains caffeine, and are very sensitive to her people, perhaps providing a small snack diminish this effect.
Can I combine products?
It `s not the best thing because many of the products already contain high levels of stimulants, and combine the increase much more, being something really dangerous, especially for people accustomed little and very sensitive to stimulants.
If my goal is to lose fat, do you recommend taking these products?
If, in fact many of the ingredients emphasize the fact increase metabolism, with consequent increased fat burning.
Should I take these supplements days do not train?
No, because if purpose is to enable us, as observed in the exposed information, to improve our training that we will perform as subsequent action after taking the product.
If I train in the evening, would I recommend taking the pre-workout?
This is subjective, and is related to the sensitivity of each person to stimulants, and subsequent fall asleep. There are people who take stimulants, train, and then without any problems at bedtime. For this, the best thing to experience, and the only thing that can happen is that you do not sleep immediately or used to it. All way too late train results in the activation of the sympathetic system which will induce you get to bed still active …
Should I take my post-workout shake protein despite having ingested in the pre-workout?
Yes. However, it is always an option, and depending on your nutritional scheme to incorporate or not. Sports nutrition begins before our training and extended during and at the end. Now that you have valuable information and clarified the doubts, it`s time to decide if you need supplementation for prior to your workout time, and within this, and depending on your view, select one product or another. Whatever you are, one thing is clear, if we add these products to your sporting and nutrition plan, you`re not mistaken, will always be something to add for your benefit.