Pre-workout complex. Pre-workout complex - energy for muscle growth Powerful DIY pre-workout

Promotes better concentration during training, increased strength, endurance, and pumping. The effects are certainly cool, but there are a number of but.... Now I will describe to you my personal feelings and observations of my friends from the gym.

Cons of pre-workout

1.Quick adaptation to sensations.

At one time I got hooked on them. So, friends, it’s more interesting and effective to work out with a pre-workout, but without it you don’t want to work out at all. You don’t have the same stamina, you don’t have the same passion, you become a lazy sack. You get used to it like a drug.

2. Getting used to dosages.

First, you are inserted from half a scoop, then you move on to one, etc. How many times have I noticed gyms, that the guys interfere with themselves with 2 scoops, because with a smaller dosage they can no longer be inserted.

3. Harm to health.

Listen professional athletes, such as Alexander Kodzoev or Mikhail Prygunov, these guys took it every day for a year, instead of coffee, to be more alert, and then they developed heart problems. They themselves said so in a video interview.

4.Exhaustion nervous system.

My opinion is that all the stimulants included in this supplement give you energy as if on credit. You feel tired, accepted pre-workout, worked out, and the next day you are even more exhausted than you were before the appointment. And as you wanted, the body asks for rest, and you forcibly invigorate it. You have to pay for everything.

5. Problems with sleep due to excessive overstimulation of the central nervous system.

Now I would like to analyze the composition of most pre-workout complexes.

1.Caffeine is the main ingredient of this supplement. Stimulates the nervous system. The price is three kopecks.

2. Creatine – Increases performance. It would be nice if they only put in a transport system, but they manage to put in regular creatine monohydrate, which will start working when you’ve already finished the workout.

3. Arginine – for better pumping of blood into muscles. But even here this supplement is ineffective, you can read the article, I cited a number of studies in it. Personally, I don’t see any point in pumping for natural training at all, the blood came and went. Natural training is work to increase strength indicators, in contrast to training on a course, where pumping and all methods are good.

4.BCAA and Glutamine. Why are they added here at all? There is an insignificant amount of them in the amount of 1-2 grams, this is just for extras for the amount of ingredients listed on the label, but they are of no use.

Let's sum it up

1. Look and read the composition and look for newer and more advanced formulas, with creatine transport systems, etc. Personally, when I want to cheer myself up, I just drink pharmaceutical caffeine and that’s quite enough, and even then you can’t take it all the time.

2.Do not take this supplement on a regular basis. My advice is if you want to take pre-workout, then use it only when training your legs, because... This workout requires the most effort.

3. If you feel that you have no strength, do not take a pre-workout, but rather take a rest from training, otherwise you will drive yourself into overtraining.

Friends, take care of your health, you only have one, but there are many sports pit sellers))))).

Pre-workout supplements – product category sports nutrition, designed to increase the athlete's productivity during sports. To achieve maximum effect, it is recommended to take them approximately 30 minutes before the start of your workout - hence the name of the supplements.

What are pre-workouts and how do they work?

There are several parameters that are affected by taking pre-workout supplements:

strength indicators;
aerobic and anaerobic endurance;
blood supply to muscles during training (pumping);
recovery between sets;
performance, energy and mental attitude;
focus and concentration.

This effect is achieved due to certain components included in pre-workout complexes. For example, an increase in strength indicators occurs due to the presence in the composition . Thanks to it, ATP accumulates in the muscles - the main source of energy for human body. As a result, the athlete is able to perform more repetitions per set or lift more weight in strength exercises.

Endurance is improved due to the presence of beta-alanine. This capable of pushing back the threshold of fatigue. Therefore, it will be easier for you to carry out the load medium intensity. Running, swimming, an exercise bike, as well as strength work with average working weights will be easier. A characteristic symptom after taking beta-alanine is a tingling sensation on the skin. This means that the manufacturer did not spare the amino acid, and the desired effect will be achieved.

Pumping is the main goal of training in the gym. This is a decisive growth factor muscle tissue. A number of pre-workout components contribute to improved blood supply to muscles. The most popular and effective of them are: arginine, agmatine, citrulline and other nitrogen donors. These substances enhance pumping, due to which more oxygen and beneficial nutrients enter muscle cells.

To enjoy training process, you need powerful motivation and mental attitude. To do this, pre-workouts include components that have a stimulating effect. The lightest and most harmless of them: caffeine and taurine. These are relatively weak stimulants of the central nervous system that provide energy, improve mood and do not harm the body.

However, a number of manufacturers also use stronger stimulants, for example, 1,3-DMAA (geranium extract) and ephedrine. They overstimulate the central nervous system, which forces the athlete to train more intensely, use heavier weights, and rest less between sets. Such strong pre-workout supplements have side effects. Abuse of these products can lead to problems with the cardiovascular system, central nervous system exhaustion, irritability, apathy and insomnia.

In the Russian Federation, ephedrine is equated to narcotic drugs, and geranium extract is included in the list of prohibited drugs by the World Anti-Doping Association. It is not recommended to use pre-workouts with geranium for persons under 18 years of age or who have contraindications for health reasons. Strong stimulants have a strong fat-burning effect, so you should not combine their use with taking fat burners while losing weight - it will work excessive load on the body.

Concentration is an important factor effective implementation exercises. Continuous feeling of working target muscle group promotes intensive recruitment muscle mass. DMAE, tyrosine and carnosine, which are part of many pre-workout complexes, contribute to the right mood throughout the entire workout.

How pre-workouts affect the body

99% of athletes take pre-workout supplements for one sole purpose - to recharge their batteries and work productively in the gym. All other factors are secondary. The stimulating components of pre-workouts are primarily responsible for this. They influence the central nervous system, as a result of which the body begins to intensively produce adrenaline and dopamine. Under the influence of these hormones, the athlete feels the need to train longer and more intensely.

Approximately 15-30 minutes after taking the pre-workout complex, the following processes begin to occur in the body:

mood improves due to;
activity increases of cardio-vascular system, heart rate increases;
blood vessels dilate;
drowsiness disappears, performance increases due to the activation of adrenergic receptors.

Training in this state is more productive: the muscles are filled with blood faster, the working weights increase, and concentration does not disappear until the end of the training. But in practice, not everything is so rosy - after the pre-workout wears off, unpleasant side effects begin to appear: headache, drowsiness, fatigue and insomnia (if you train less than 4-6 hours before bedtime).

The benefits of pre-workout supplements

As a sports supplement, a pre-workout supplement performs its main function: it helps you train more productively and intensely. This required condition achieving any sports results. Whatever goals you set for yourself: burning fat, gaining muscle mass, increasing strength, or something else, training should be hard.

Increasing the intensity and productivity of training is the main thing useful property pre-workouts. If we study this issue in more detail, the individual components of pre-workouts also perform other important health tasks:

immune support (glutamine, vitamins and minerals);
improved blood circulation (arginine, agmatine and other nitric oxide boosters);
increasing cognitive function of the brain (caffeine, taurine and other stimulants);
adaptation of the cardiovascular system to increased physical activity(stimulants).

The harm of pre-workout supplements

Unfortunately, many athletes get more harm than good. This mainly applies to supplements containing geranium extract, ephedrine and other strong stimulants. Let's figure out what problems athletes most often encounter when abusing pre-workout supplements and how to minimize the potential harm from them.

Possible harm	How does it manifest itself?	Cause	How to avoid it
Insomnia	The athlete cannot fall asleep for several hours, the quality of sleep deteriorates	An abundance of stimulating components in the pre-workout; late appointment; exceeding the recommended dosage	Use a pre-workout without caffeine or other stimulants, do not exceed the dosage and do not take it less than 4-6 hours before bedtime.
Heart problems	Tachycardia, arrhythmia, hypertension	Excess of stimulating substances in the pre-workout composition, exceeding the recommended dosage; individual contraindications to product components	Use formulations without caffeine and other stimulants, do not exceed the dosage
Decreased libido	Decreased sexual activity, erectile dysfunction	Constriction of blood vessels in the genital area due to an excess of strong stimulating substances (geranium extract, ephedrine, etc.)	Do not exceed the dosage recommended by the manufacturer or use “softer” pre-workout complexes
Overexcitation of the central nervous system	Irritability, aggression, apathy, depression	Regularly exceeding the recommended dosage	Do not exceed the dosage recommended by the manufacturer and take breaks from using pre-workout supplements
addictive	Constant drowsiness, reluctance to train without using a pre-workout complex	Getting the body used to the action of the pre-workout and exceeding the recommended dosage	Take a break from taking the pre-workout complex to restore the central nervous system and adrenergic receptor sensitivity; Use pre-workouts only before the hardest workouts

Conclusion: pre-workout complexes cause noticeable harm only with constant use and exceeding the recommended dosage (one scoop). It is recommended that after 4 weeks of use, take a break of 2-3 weeks to slightly “reset” the central nervous system. This is the most important rule for taking pre-workout supplements. However, in practice, few people follow it.

The psychological aspect is important. With regular use of pre-workouts, it becomes difficult and boring for an athlete to train without them: there is no energy and drive, working weights do not increase, pumping is much less. Therefore, the athlete continues to take them day after day. Over time, the body gets used to this, you have to either choose a more powerful pre-workout complex, or exceed the recommended dosage by 2-3 times. As a result, negative side effects develop.

If you take the pre-workout according to the instructions, do not exceed the recommended dosage and take breaks from taking it, you will not cause harm to the body. Pre-workout complexes are potentially dangerous for athletes with arterial hypertension, vegetative-vascular dystonia, allergies to certain components of the product, and those under 18 years of age. In any case, before taking it, it is recommended to consult with a trainer on how to take a pre-workout and which one is best to choose.

How to choose a pre-workout complex and what to look for

The best pre-workout is the one that matches your goals. First of all, pay attention to its composition. It should not be filled with components whose benefits have not been scientifically proven. These substances include: tribulus, hydroxymethylbutyrate, chitosan, green tea and coffee extract, extract, phenylethylamine and others. You should not overpay for those components whose effect has not been studied and proven.

Now it’s important to decide why exactly you need a pre-workout complex. Please pay attention to the following components in the product and their dosage. The larger it is, the more pronounced the effect will be.

If you have one specific goal on this list, buy a separate supplement, such as creatine or arginine. They are sold at any sports nutrition store. It will be much more profitable. It’s another matter if you need everything at once. Then you can’t do without a pre-workout complex.

Another factor in choosing a pre-workout is taste. Many manufacturers deliberately make the taste too pungent and unpleasant so that the buyer is not tempted to exceed the dosage. However, this stops few people. It's best to choose a pre-workout with a neutral taste so that you don't get sick of it by the middle of the jar.

The consistency of the product is also important. It often happens that the powder cakes and unpleasant lumps form that do not dissolve in the shaker. Of course, you will have to come to terms with this, but the second time you are unlikely to buy the same pre-workout.

Results

Pre-workout supplements improve training productivity, but abuse of these supplements is fraught with a number of side effects. Such complexes should be taken in moderation and only after consultation with professional trainer and a doctor.

No matter how many deny it, but modern views sports are closely related to special nutritional supplements or chemicals that help athletes achieve better results.

If we are talking about natural bodybuilding, then such supplements mean sports nutrition: protein, creatine, gainer, and other supplements that are analogues of natural substances that enter the body along with food.

Surely everyone who practices strength training, have you ever heard of pre-workout supplements? At the same time, many people have little idea what they are and what they are needed for.

In fact, pre-workouts are a necessary thing for anyone who seriously works out in the gym. They may also be useful if you are practicing at home.

Many athletes have already appreciated the help they can provide in their training. Perhaps it's time for you to do the same. From this article you will learn not only what such complexes are, but also how you can make them yourself at home in the kitchen.

What are pre-workout supplements?

A pre-workout complex is a special drink that contains substances that stimulate physical activity. It helps improve strength and endurance.

After consuming a pre-workout, blood flows to the muscles, the muscles themselves become less susceptible to catabolism (destruction) during exercise, and mental concentration increases.

This drink helps you give your best during training, and this, as you know, is the key to rapid growth and impressive results.

Ready-made pre-workout supplements that can be purchased in stores include:

Creatine: necessary to supply cells with energy, therefore, taking an additional dose of creatine before training helps muscles work at full capacity;
arginine increases muscle strength due to the fact that it enriches the blood with nitrogen, as a result the athlete can work with big scales;
caffeine: is a strong stimulant of the nervous system, has an activating effect on the body;
Tyrosine: an amino acid that is a precursor to many neurotransmitters, taking it before training can increase alertness and improve mood;
taurine is an amino acid that is involved in the regulation of muscle function and fluid balance in the body, and also protects cell membranes from damage.

Also, pre-workout complexes may include nootropic drugs, that is, substances that help increase concentration and improve thought processes.

Advantages and disadvantages of ready-made pre-workout supplements

The advantages of purchased pre-workout complexes are obvious - they do not need to be prepared, and at the same time they provide very good effect thanks to the competent selection of components and the correct ratio of their quantities.

The main disadvantage is the price. In addition, ready-made pre-workouts may contain additives, which many athletes who care about healthy life and healthy eating, will be considered undesirable for consumption.

If you wish, you can easily make a pre-workout complex at home. In this case, you can use some sports nutrition products or do without them.

Recipes for making energy drinks at home

Caffeine Pre-Workout

One of the most simple recipes, which is at the same time very effective. You need to take 150 mg of caffeine and 3 tablets of sodium benzoate, which will promote its better absorption.

A caffeine pre-workout is the best recipe for those who want to stimulate themselves before a workout, as well as become more alert and focused. It is good for those who need to wake up for an early morning workout.

Tea pre-workout complex

Tea also contains a large amount of caffeine. Therefore, you can make the simplest and most inexpensive pre-workout complex from it. All that is required is to brew three tablespoons of black tea in 400 ml of boiling water. You can also add a couple of spoons of sugar. Instead of sugar, you can use 20 tablets of ascorbic acid.

Pre-workout tea with eleutherococcus and BCAA

In order to prepare this energy drink, you will need BCAA powder. To prepare the drink, you need to brew three tea bags in 400 ml of water, add 15 g of eleutherococcus alcohol tincture and 20 glucose tablets (these components can be purchased at the pharmacy). Then add 5 to 10 g of BCAA to it.

Plus, you can experiment on your own to make the perfect pre-workout for yourself. To do this, you can purchase individual pre-workout components from sports nutrition stores - creatine, arginine, caffeine, taurine, tyrosine and others - and mix them in various proportions.

In this case, take one of the ready-made pre-workout complexes as a basis, taking the ratio of active ingredients in it as a base. As a result, you get the same product for less money.

In the voting rating of users of one well-known portal, where visitors were asked to choose the best ready-made pre-workout complex, NO-Xplode from BSN won by a wide margin. In second place was Jack3d from USPlabs, and third was taken by Assault UFC produced by MusclePharm.

The amount of caffeine that athletes receive with most pre-workout supplements is equivalent to the amount that a person would get from drinking a cup of coffee. A typical 230 ml cup of coffee contains between 80 and 175 mg, the same as a similar amount of pre-workout supplement.

Pre-workout complexes - efficient look sports nutrition, with which you can improve your workouts new level. However, it is worth keeping in mind that they are needed by intermediate and especially advanced athletes - there is no point in taking them for beginners.

Don’t forget that you shouldn’t overuse pre-workouts, especially if we're talking about There is no need to talk about purchased complexes that contain many different substances. If you use pre-workout supplements wisely and work hard during your workout, the results will follow.

There are many pre-workout supplements on the market that improve athletic performance and help you achieve an optimal level of fitness. Pre-workout supplements help achieve best results. A pre-workout supplement may contain one ingredient or a combination of more ingredients, so you need to choose the best option for yourself.

What is a pre-workout and what does it do?

Pre-workout complexes often contain. However, creatine has more benefits than just athletic performance. Existing sports supplements use hybrid versions of creatine such as creatine HCL.

Creatine monohydrate is the first pre-workout supplement to try before moving on to other blends.

Also There are pre-workouts without creatine. Many contain a proprietary blend and various ingredients - all of which will be shown on the label, although the true amount will remain a secret from the manufacturer.

Composition of pre-workout supplements

Creatine– Known for providing strength and muscle growth. Major brands still add creatine as an active and important ingredient.
Amino acid complex:, as well as other amino acids, are added to support metabolism and also aid in the transport of fluids and minerals, increase energy and aid concentration. BCAAs are very useful as a pre-workout ingredient because they promote muscle protein synthesis. BCAA are the main component for increasing muscle mass, especially leucine.
Vitamin B complex. They play an important role in maintaining metabolism and stimulating energy.
Complex of stimulants– it may contain many individual components, including caffeine, betaine and. Caffeine also helps increase energy. However, it should be noted that Caffeine supplements should be consumed no later than 6 to 8 hours before bedtime. The stimulant may also be a proprietary blend. The stimulating complex provides energy and strength during training.
Endurance Complex: During intense training, the body needs endurance, for this, creatine is added along with citrulline, and together they work well. Most brands do not add citrulline, but it is a powerful ingredient that helps in the release of nitric oxide.
Pumping. is a key substance in the synthesis of nitric oxide, which creates a pump.

Side effects of pre-workouts

Insomnia– This is one of the main problems associated with supplements. Caffeine may affect some people's sleep cycle if it is consumed less than 8 hours before bedtime.
Nausea, headaches, itching, vomiting. This is very individual - some ingredients in the powder may cause a certain reaction in some people. It is advisable to stop consumption if the listed signs are identified.
Heart problems. Recommended doses should never be exceeded.
Dehydration is dehydration. Creatine and caffeine are diuretics, they remove water from the body. Higher doses of pre-workouts are not advisable due to problems leading to dehydration. Again, stick to the recommended dose.

Rating of pre-workout complexes

It's hard to judge which one is best for you since they're all different, but research has shown that supplements that have BCAAs along with B vitamins, creatine, betaine, arginine and citrulline in the right amounts are more effective. Complexes in powder form are diluted in water or juice; the portions are indicated on the packaging for each manufacturer.

Drink in small sips 20-30 minutes before training.

1. Optimum Nutrition Gold Standard Pre-Workout

Optimal brand quality gives fantastic results, which help activate the body before training. Beta Alanine Brands Carnosyn 5 grams present in the supplement helps reduce fat and create a better muscle strength due to the energy leading to intense workouts.

2. ANARCHY by MuscleTech

Muscles grow under the condition hard training every day. But there is a way to make your workout last longer without getting tired. This supplement will give you more bloated muscles with the perfect shape and size of your dreams. This product has best reviews from its users, because it provides explosive force.

3. NUTRICOST PRE-WORKOUT COMPLEX

The supplement has superior ingredients to make your workouts intense and impressive. Product does not contain gluten, GMOs and hazardous chemicals that spoil health. It has traditional ingredients such as citrulline, arginine, L-ornithine and taurine to help focus on high performance workouts.

DIY pre-workout complex

Pour a glass of boiling water (0.2 l) into 3 bags of black tea, wait 10 minutes.
Add 300 ml of cold water and pour a liter bottle into the floor.

Second option

Brew 3 black tea bags in a cup (200 ml) with boiling water and let steep for 5-10 minutes.
Add 1 gram of vitamin C and completely dissolve in water.

Chill the drink in the refrigerator. Take before and during training.

Conclusion

The quality of pre-workout supplements has changed a lot, with companies investing more and more into research to produce amazing, innovative products. But not all companies have the same product formula, and ingredient lists vary. Be careful and read the composition and instructions for use. When choosing a pre-workout supplement, make sure it doesn't contain any ingredients to which you are allergic or sensitive. And Not recommended add additional ingredients to the mixture.

Pre-workouts in video format

Also read, everything you need to know about fat burners,

This is a question many bodybuilders ask. In fact, the components of most of these compositions are known to every professional. So why not try to “collect” your dreams?

Some will say that a high-quality and fairly effective option can only be obtained in laboratory conditions. How objective is this? Let's try to understand the details.

Most of the components indicated in the compositions, and not prohibited by the legislation of the Russian Federation, can be easily ordered online or even purchased in a store/pharmacy.

"do it yourself". Advantages and disadvantages

First, let's figure out what action we need? Nice complex has several important effects:

Improves the concentration needed for correct execution exercises;
Improves mood, increases motivation;
Provides pumping (blood supply to muscles);
Gives a release of energy;
Increases the athlete's endurance, allowing him to perform more sets and repetitions.

Collecting the optimal recipe pre-workout complex with our own hands, we must find those components that are commercially available and do not require a prescription.

Plus self-made The fact is that you can exclude some ingredients and change their quantity. For example, when you are drying, it will interfere, retaining water in the body. You will also need more beta-alanine during your endurance training cycle. After all, it is responsible for the production of carnosine, which protects against lactic acid (muscle acidification).

It's more difficult. It and its derivatives are contained in many formulations. But you can only take caffeine-containing pre-workout in the morning. It is contraindicated before an evening workout. Otherwise, sleep disturbances cannot be avoided. Similar instructions for another stimulant - 1,3 - dimethylamine.

The reaction to these substances is individual and highly dependent on the dosage. One athlete 400 mg. caffeine gives a burst of energy, while others cause drowsiness. Try starting with 200 mg, gradually increasing the dosage to 300. Otherwise, you risk causing a short-term surge and then a loss of strength.

Using central nervous system stimulants before every workout is harmful and pointless. They should be used only in cases where extreme concentration is needed.

Among the natural sources of caffeine, guarana is still the leader. Chinese Schisandra extract is considered a good and fairly safe stimulant. It can be seen in many formulations under the name "schizandra".

And/or it makes sense to mix lemongrass with vitamin C (500 mg), 3 grams, 5 g of creatine, 5 g. Some athletes use this product as a supplement to ready-made pre-workouts. Reviews from those who have made similar compositions at home are mixed. Some had an explosive effect, others received only some of the necessary changes, and still others didn’t succeed at all. Why does this happen?

If you prefer ready-made pre-workout complexes with precisely selected dosages, there are several options:

- a Russian product from a growing brand.
- a good pre-workout that provides a powerful surge of energy and increases the athlete’s endurance and concentration.

You can purchase high-quality complexes on the online store website. There is an excellent selection, delivery throughout Russia.