Busy schedules, training plateaus, mental fatigue – serious athletes have many reasons to use pre-workout complexes. Eminent bodybuilders vying with each other advertise the means of their sponsors. But how do you choose the truly best pre-workout that won’t break your pocket?
Pre-workout complexes are indispensable for those who want to get the maximum effect from the training process. The use of pre-workout before physical activity brings the body to maximum endurance. You will feel the rise of physical strength and work out the workout as efficiently as possible. Pre-workouts are especially needed for those who go to the gym after work, when there is frankly no energy to exercise.
After studying the opinions of professional athletes and reviews of ordinary consumers, we present you with an overview of the best pre-workout sports nutrition complexes in 2019.
What are pre-workout supplements and what are they for?
Pre-workout complexes, or pre-workouts, are a type of sports nutrition that combines several or more components to help make training more productive.
From the definition of a pre-workout, it becomes clear why they are needed. But why is training not always productive? It often happens that many trainees have the opportunity to play sports only in the evening, after work. Or vice versa – early in the morning. At the end of the day, the body simply does not have the resources for sports. And in the morning the body may still be simply not awake.
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In such cases, pre-workout complexes come to the rescue. They give the body the missing resource to perform work in the gym. And after its implementation, they help to recover.
It is worth noting that such complexes will be of interest not only to those who are engaged in bodybuilding, but also to all those who, one way or another, go in for sports – amateur or professional.
Types of pre-workout complexes
Conventionally, pre-workouts can be divided into regular and aggressive . Each pre-workout has components that provide a real resource on which the body will work just if it lacks its strength. and stimulating ingredients. It is they who create the wow effect that athletes want to get from the pre-workout. When there is a lot of strength and you just want to work, work and work.
Resource components of pre-workout complexes
These include:
- creatine,
- amino acids, including BCAAs,
- vitamins and minerals,
- electrolytes.
Creatine is an ergogenic agent, it increases energy levels during heavy physical work. Individual amino acids, such as arginine, citrulline, and beta-alanine, contribute to a variety of effects. These are the most popular pre-workout amino acid supplements in sports nutrition.
Arginine dilates blood vessels, which creates the effect of a pump, blood supply to the muscle. It feels like the muscle is bursting after the exercise. Beta-alanine promotes the rapid removal of lactic acid from working muscles, which helps to delay the onset of muscle fatigue, because non-acidified muscles work longer and more efficiently. Citrulline (most often in the form of malate) is involved in many reactions, including the synthesis of arginine, promotes rapid recovery after training, as well as the absorption of BCAAs, which in turn also help to recover quickly.
Vitamins/minerals and electrolytes are common ingredients in pre-workouts, though not required. Electrolytes are involved in maintaining the water-salt balance, which is disturbed during exercise. And vitamins and minerals are necessary for the normal course of all reactions in the body.
Stimulating components of pre-workout complexes
The most popular pre-workout stimulants are:
- caffeine,
- guarana,
- yohimbine,
- ephedra,
- geranium (it is gradually removed from the composition of all sports nutrition products and replaced with octodrine (aminoisoheptane)).
The first three stimulants are considered quite mild, “non-evil”. Caffeine and guarana (which is essentially caffeine) act on the central nervous system, increasing concentration and stamina. They also stimulate the release of adrenaline, which in turn also affects the central nervous system. On average, the amount of caffeine in pre-workouts ranges from 200 to 400 mg per serving, which is equivalent to about three to four cups of black coffee.
Yohimbine , like caffeine , is a plant-derived stimulant. Basically, it is added quite a bit to pre-workouts, about 2-5 g. While the average dosage with a separate intake of yohimbine varies from 20 to 50 g. This stimulant also affects the central nervous system, exciting it, improves cognitive functions and mental concentration, which allows you to train longer and more intense.
But geranium and ephedra are already strong stimulants. Pre-workouts with such components in the composition are considered very aggressive and effective. Both geranium and ephedra bring the nervous system into a state of strong excitement, improve mood and mental focus, and increase efficiency.
