No matter how many people deny, but modern species sports are closely related to special food additives 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 analogs of natural substances that enter the body along with food.
Surely everyone who does strength training, at least once heard of pre-workout complexes. At the same time, many have a poor idea of what they are and what they are for.
In fact, pre-workouts are a must for everyone who is seriously engaged in the gym. They can also be helpful if you are studying at home.
Many athletes have already appreciated what kind of assistance they can provide in the classroom. Perhaps the time has come 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 complexes
A pre-workout complex is a special drink that contains substances that stimulate physical activity. It helps to improve strength performance and increase endurance.
After using the pre-workout, the blood rushes to the muscles, the muscles themselves become less susceptible to catabolism (destruction) during exercise, and mental concentration increases.
Such a drink helps to give all the best in training, and this, as you know, is the key to rapid growth and impressive results.
The ready-made pre-workout complexes that can be purchased at the store include:
- Creatine: Needed to supply cells with energy, therefore taking an extra dose of creatine before training helps muscles to 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 large weights;
- 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 that can be taken before exercise to increase focus and 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 increase concentration and improve thought processes.
Advantages and disadvantages of ready-made pre-workout complexes
The advantages of purchased pre-workout complexes are obvious - they do not need to be prepared, while they provide a very good effect due to the competent selection of components and the correct ratio of their amount.
The main disadvantage is the price. In addition, pre-workout pre-workouts may contain supplements that many athletes who care about healthy way life and healthy eating are considered undesirable for consumption.
If desired, 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 Complex
One of the simplest recipes, which is very effective at the same time. It is necessary to take 150 mg of caffeine and 3 tablets of sodium benzoate, which will facilitate its better absorption.
Caffeine pre-workout is the best recipe for those looking to stimulate themselves before training and become more focused and focused. It works well 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 out of it. All that is required for this is to brew three tablespoons of black tea in 400 ml of boiling water. You can also add a couple of tablespoons of sugar. Instead of sugar, you can use 20 tablets of ascorbic acid.
Tea pre-workout with eleutherococcus and BCAA
In order to prepare this energy drink, you need BCAA powder. To prepare a drink, you need to brew three tea bags in 400 ml of water, add 15 g of alcoholic tincture of Eleutherococcus and 20 glucose tablets (these components can be purchased at the pharmacy). Then add 5 to 10 g of BCAA to it.
Alternatively, you can experiment on your own to make the perfect pre-workout routine for yourself. To do this, you can buy individual pre-workout components in sports nutrition stores - creatine, arginine, caffeine, taurine, tyrosine and others - and mix them in different proportions.
In this case, take one of the ready-made pre-workout complexes as a basis, taking the ratio of the active ingredients in it as a base. As a result, you will get the same product for less money.
BSN's NO-Xplode won by a wide margin in the rating of voting by users of a well-known portal, where visitors were offered to choose the best ready-made pre-workout complex. Jack3d from USPlabs came in second, and MusclePharm's Assault UFC came in third.
The amount of caffeine that athletes get along with most pre-workout complexes is equivalent to the amount that a person gets when drinking a cup of coffee. A typical 230 ml coffee cup contains 80 to 175 mg, as does a similar amount of pre-workout complex.
Pre-workout complexes are an effective form of sports nutrition that can help you take your workouts to the next level. However, it should be borne in mind that they are needed by athletes of intermediate and especially advanced level - there is no point for beginners to accept them.
Do not forget that you should not abuse pre-workouts, especially when it comes to purchased complexes that contain many different substances. If you use pre-workout complexes wisely and work out with full dedication, the results will not be long in coming.
Moving on to stimulant energetics
With this publication I am going to kill as many as three birds with one stone and accordingly I plan to write three articles.
1) Testing various factory pre-workout complexes and energy drinks in order to find out their suitability for a variety of workouts in the gym, for long approaches. And for sphero-conical survival, when you need to dump far and quickly with practically no rest, i.e. actually march throw
In the first part, I will try different options available on the sports food market and analyze the composition, the effect and general impressions.
2) I will try to choose the most matching recipe for a homemade power engineer and evaluate its effectiveness, as well as the cost, i.e. whether there will be a gain over factory counterparts.
3) I will try to choose the most simple and budgetary, while naturally working recipe for pre-exercise / energy, ingredients for which you can buy at any pharmacy.
We will start with the first point of research - testing of factory samples is pre-rendered.
I want to note that the reaction of my body may not coincide with yours. As always, all actions are at your own peril and risk.
To do this, I ran through a sports food store and bought some samples.
The average price of one sample (i.e. one portion) revolves around 100 rubles. We will take this amount for the maximum when "designing" our own recipe.
Tested first Magnum limitless - the most expensive of those presented in the review - 150 rubles. per serving.
Niacin - 20 mg (100%)
ISOPOWER COMPLEX ™ - 7 g
Creatine Isolate
Creatine purivate
Creatine Phosphate
Carnosyn® Beta Alanine
Whey Protein Isolate 90%
L-Citrulline - 5 g
Betaine Anhydrous (trimethylglycine) - 2.5 g
HAPPY BRAIN ™ - 1.42 g
L-Tyrosine
Caffeine anhydrous
Bacopa Monnieri extract 30: 1 (50% bacosides A and B)
Choline Bitartrate Myristica fragrans extract 10: 1
Gamma Aminobutyric Acid (GABA)
Beet root extract (50% Betaine) 500 mg
Pine Bark Extract (90% Oligomeric Pro) - 100 mg
Chromium 454®
Other Ingredients: Maltodextrin, Natural Flavors, Silicon Dioxide, MCT Oil (from Coconut and / or Palm Seed), Sucralose, Color Red 40.
Let's analyze a little the composition:
Niacin is nothing more than niacin or vitamin B3.
Isopower complex. Consists of Creatine, Beta Alanine and Protein.
Creatine is a naturally occurring compound produced in the body from three amino acids (arginine, glycine and methionine). Strengthens short-term athletic performance.
Beta Alanine - Increases the threshold of fatigue, eliminates muscle pain after exercise, and reduces recovery time.
Protein is just protein.
L-Citrulline is an amino acid. Increases endurance.
Betaine is a vitamin-like substance. Increases muscle endurance.
L-Tyrosine is an amino acid. Eliminates fatigue, improves concentration and mood.
Anhydrous caffeine is a stimulant.
Then there are two herbal extracts and Gamma Aminobutyric Acid (GABA) is a nootropic.
Then again extracts - from beets and pine trees, as well as Chromium 454® i.e. chrome is good that not bromine.
The composition is of course interesting, but we are interested in the effect.
The tests were carried out at the climbing wall. An hour and a half of climbing and half an hour of standard strength exercises: pull-ups / push-ups / press / hyperextension. Then walk 5 km.
One of the possible effects of Magnum Limitless was an increase in enthusiasm at the beginning of the climbing process. In general, that's all. The results did not change, fatigue and muscle sensations remained similar to training without the use of energy drinks.
Four hours after the intake, the "rollback" began: lethargy, drowsiness, laziness.
Taste - fruit punch, didn't like it. It knits, after dissolving a sediment remains at the bottom of the bottle.
Fallen angel - 100 p. per serving
Composition:
Creatine, Beta Alanine, Taurine, Tyrosine, Pungent Mucuna, Aspartic Acid, Agmatine Sulfate, Betaine, Caffeine, Citrulline, Green Tea Extract, N-Methyltyramine, AMP Citrate, Arginine, Picatropine.
The exact dosage is not indicated.
From what we have not yet analyzed in the composition is present.
Taurine is a stimulant.
Aspartic acid, agmatine sulfate, increase testosterone production.
N-methyltyramine is an almost complete analogue of amphetamine.
AMP Citrate is a CNS stimulant that goes well with caffeine.
Arginine - Rebuilds muscle after exercise.
Picatropin is a nootropic.
Judging by the composition - a whole complex of stimulants + almost a complete analogue of amphetamine, an excellent combination))
Impressions:
Took it half an hour before training. I liked the taste
After about 20 minutes, the resting pulse jumped to 100 beats, there was a feeling of a heart bursting from the chest. This effect lasted about an hour, I was doing cardio and I was thinking if I would die right there from a heart attack. All right. But I didn’t like it very much.
From the positive. After exertion, the muscles very, very quickly stop hurting. This made it possible to increase the duration and effectiveness of the workout by about one and a half times, after the workout there was no pain in the muscles, just as I did not do it.
After the cessation of the "stimulating" effect in the form of an overestimated pulse, I began to detect in myself a state of wild "impatience", I wanted to increase my speed, do exercises faster, even faster. Argue with people, conflict. A kind of feeling of "youthful recklessness", but with a negative connotation. I didn’t like it as if you were going to drive yourself like a horse. But rushing is not childish, yes.
At the same time, concentration, attentiveness significantly decreased, and fine motor skills suffered greatly.
Increased libido.
The mood has not changed
In 4-5 hours from the moment of the beginning of the action, all the effects have passed. There is no rollback and special fatigue, just as there is no muscle pain. The general condition is vigorous.
In general, the effects were rather disliked. But the results have really improved. You can recommend it if necessary. For a walking march, it will generally be good, you can walk and walk and walk and walk, then run, then walk again))))
MESOMORPH 120 rub per serving
Composition:
Synthenox Carnosine / Nitrogen Complex Oxide: 6500 mg
Beta Alanine
L-Citruline DL-Malat 2:01
Arginine alpha-ketoglutarate
Mesowell Cell Volume ATP Matrix: 4500 mg
Di-Creatine Malate
L-Taurine
Creatine nitrate
Vitamin C
Creatinol-O-Phosphate Agmatine Sulfate
Neromorph-Neuro Energized: 1870 mg
Glucoronolactone
Methylxanthine Anhydrous
3,7-Dihydro-3,7-Dimethyl-1H-Purine-2,6-Dione
Naringenin
Geranaburn (geranium oil)
In the composition, everything is standard, from the unknown so far:
Glucoronolactone - metabolite / stimulant
Methylxanthine Anhydrous - Common Caffeine
3,7-Dihydro-3,7-Dimethyl-1H-Purine-2,6-Dione is nothing more than pentoxifylline - it improves microcirculation.
Naringenin is a grapefruit extract.
Geranaburn (geranium oil) is a stimulant that pitching prays for.
Impressions.
Because the Internet is full of positive reviews, I expected more, in short, it was not a pearl.
The taste is pleasant.
Half an hour after the intake, the mood rose. From the side of the central nervous system, I did not notice any changes. The training went on as usual.
There was no muscle pain after training.
Libido increased
An hour later, a rollback came in the form of general fatigue and slight depression, passed quickly, in 40 minutes, then everything was as usual.
In general, I am dissatisfied with the result, I did not notice any special effect.
Old jack genone 100 rub per serving.
Composition:
- creatine monohydrate
- beta-alanine
- taurine
- L-Arginine alpha ketoglutarate
- anhydrous caffeine
- theophylline
- 1-3 Dimetyhlamylamine
- extract of the berries of the Chinese lemongrass (Schisandra A)
1-3 Dimetyhlamylamine is nothing more than geranium extract.
Despite the mediocre composition, the effect exceeded all expectations. About 15 minutes after ingestion, the mood began to rise rapidly, and the body began to accelerate.
I wanted to run / jump / do exercises. At the same time, the reaction and concentration were not affected. Enthusiasm and lane all the time, and this is about 4 hours.
The workout went well, no muscle pain or fatigue
There was no waste. I slept well.
The effect is recognized as excellent. Of all the pre-workout supplements I tried, this one turned out to be the most interesting and effective.
PSYCHOTIC by Insane Labz 100 rub per serving.
Composition:
Beta Alanine
Caffeine Anhydrous
Resprin - calms the nervous system, improves mental clarity, normalizes blood pressure.
Hyperzine - improves cognitive functions (attention, memory, language, visual-spatial perception)
Hordenine is a fat-burning component that tunes the body to maximum energy expenditure due to fat deposits, in other words, the body receives energy from stored fat.
DMAE
R-B-methylphenylethylamine is a nervous system stimulant with no side effects. AMPiberry
Creatine Monohydrate
After taking it, the state began, as if knocked down by a sack. Excessive sweating, feeling hot, depressed mood. In short, the exact opposite of the desired effect.
I didn’t like it very much.
Gold star black annis 100 rub per serving.
Beta-alanine
- DL-malate 2: 1
- N-Acetyl-L-Tyrosine
- arginine alpha-ketoglutarate
- di-creatine malate
- agmatine sulfate
- methylxanthine anhydrous
- extract of geranium oil (Geranabum)
Despite the rather standard and seemingly working composition, I did not feel the effect at all.
Summary!
In terms of the combination of effects on my body, pre-workout has the best effect. Old Jack Genone, I chose it and bought a whole can. When buying a can, the cost of one portion turned out to be 67 rubles
This completes the research of industrial designs and move on to homemade products.
If I come across a probe not covered in the review, the review will be supplemented.
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A pre-workout complex or just a pre-workout is one of the many helpers for both a beginner athlete and a person who has been involved in any kind of sport for quite a long time. This complex is an excellent way out of a situation when a person combines different types of activities, in particular, work and sports. Very often, circumstances simply force you to carry out training in the evening, after a not always easy working day. It is in such situations that pre-workout comes to the rescue, which is instantly able to charge you with vigor, energy, give strength, increase endurance and, most importantly, awaken the desire to go to workout and give all your best.
What is pre-workout
Pre-workout complexes are one of the components of sports nutrition, which appeared in sports not so long ago, but are thoroughly entrenched in this branch of human activity, having established themselves as a drug that can bring an athlete to a new, higher level of achievement.
Due to their specific composition, these substances have a beneficial effect on the body, forcing it to effectively and fully devote itself to training, since their action is directed, first of all, to increase performance during regular strength loads and maximum recovery of the muscular system after such exercises.
This type of nutrition is used primarily in bodybuilding, as as a result, the athlete receives the desired muscle gain, strength and a large boost of energy.
Workouts after consuming pre-workouts seem easy and bring only pleasure, since all strength loads are performed without tension, effectively and without harm to health.
The main reasons why athletes start taking pre-workout is the ability of these drugs to:
- Increase productivity.
- Develop strength and endurance to the maximum.
- Prevent muscle damage during exercise.
- Improve protein synthesis.
- Awaken energy.
- Concentrate attention.
- Increase the rate of fat burning.
- Normalize the hormonal system.
What are pre-training in practice?
Basically, this is a set of certain components, the proportions of which are strictly normalized in order not to harm the body.
Composition
To date, there are a sufficient number of pre-workout complexes, which allows an athlete to choose exactly the one that has the best effect on the body, but, at the same time, does not harm it in any way. Nevertheless, in terms of their basic composition, they practically do not differ from each other. The difference can only be in the dosage of one or another component.
Let's consider the main building blocks of modern pre-workouts:
Caffeine.
Caffeine is one of the main components of pre-workout supplements and is found in most of these drugs. Due to its properties, caffeine is able to stimulate the work of the central nervous system, increase efficiency, activate mental abilities, enhance concentration, develop endurance for physical activity, give a significant charge of vivacity and energy, dull the feeling of fatigue, which contributes to an effective workout with a full load.
Taurine.
Taurine is considered a powerful antioxidant because it is able to control homeostasis in muscle cells. But the use of this substance in pre-workout is not only due to this. Taurine is able to reduce muscle microtraumas, thanks to which muscle tissues last longer, maintain performance, increase their endurance, promote the development of strength and rapid recovery after training.
Creatine.
Due to the presence of creatine in pre-workout complexes, all other elements contained in the supplement are quickly absorbed. Also, this component increases endurance, promotes rapid muscle recovery, develops physical strength, and affects the flow of energy.
Guarana.
BCAA.
It is a complex of three amino acids: valine, isoleucine and leucine. Due to the fact that these substances are able instantly after consumption to saturate the body with amino acids, the possibility of damage to muscle fibers during training is minimized, which, accordingly, contributes to better endurance, the development of strength, quick recovery after exercise, increased energy and vigor, an increase muscle mass reducing the feeling of fatigue.
Tyrosine.
Tyrosine is the main source of adrenaline, which is known to be able to activate the activity of the nervous system. This substance is an essential amino acid when it comes to increasing energy levels. Another significant advantage of it is the almost complete absence of negative action.
Arginine.
Arginine is an amino acid that is responsible for the level of nitric oxide in the athlete's body. It is nitric oxide that ensures the flow of blood into the muscular system, dilating the vessels, as a result of which the feeling of fatigue does not have a particular manifestation. In addition, this amino acid supplies nutrients and oxygen to the muscles, activates the formation of growth hormone, as a result of which there is an increase in muscle mass, affects the process of protein synthesis, and develops endurance.
Beta Alanine.
Beta-alanine is also an amino acid, the main function of which is to quickly restore muscle condition both between sets and between workouts, which makes it possible to exercise longer, more efficiently, more often, and harder. Also, this amino acid contributes to the awakening of a significant amount of energy and the development of endurance.
Vitamins and minerals.
These components are considered quite important components of pre-workout, since their main task is to maintain the immune system, restore spent resources, and stabilize the activity of all body systems.
In addition to the listed main components that can be part of a modern pre-workout complex, there are still a sufficient number of different ingredients that are used as auxiliary agents, thereby enhancing and improving the effect of the drug.
Action
Due to their specific composition, pre-workout complexes are able to positively affect the state of the body during training, as a result of which the athlete receives:
- Increased muscle strength.
- Development of endurance.
- Improving blood flow to muscle tissue.
- Minimizing damage to muscle fibers during training.
- Dullness of feeling of tiredness.
- Increased physical activity.
- Stimulation of the nervous system.
- The development of muscle mass.
- Muscle pumping.
- The ability to quickly recover between workouts.
- Increased concentration of attention.
- Elimination of side effects.
- A charge of energy and vivacity.
- Great mood.
Views
Depending on the goal that the athlete sets for himself, all pre-workouts can be divided into several types:
- Pretrains, the action of which is aimed at developing strength. Here you need to pay attention to the presence in the pre-workout complex of a significant dose of components such as beta-alanine, betaine, creatine.
- Pretrained with an emphasis on nutritional components.
Particular attention should be paid to the fact that such pre-workout should not contain stimulants.
The development of muscle endurance is due to the availability of nutrients, and not due to the influence of stimulants on the central nervous system. Indicators of just such a pre-workout is the presence of tyrosine, taurine, pink radiola, B vitamins in it.
Side effects
The use of pre-workout complexes, in addition to positive results, unfortunately, can sometimes have very negative effects. In particular, non-observance of the instructions for taking the drug can lead to its overdose, which can manifest itself as headaches, problems with the gastrointestinal tract.
Athletes who already have heart problems are strictly prohibited from using such drugs.
The use of pre-workout on a regular basis is very often addictive, and this situation occurs more on a psychological level than a physical one.
As a result, an athlete without this stimulant cannot perform even half of the power load that he easily overcomes by taking the drug.
The presence of beta-alanine component in pre-workout can be manifested by a slight tingling of the skin.
The consequences of taking a strong stimulant drug are also the inability to fall asleep at night.
Reception and dosage
Pre-workout complexes, like other drugs, must be taken, strictly adhering to the instructions, so as not to harm your body instead of benefit. In this regard, it is necessary to start taking pre-workout with small doses (in particular, with half of the dose suggested in the instructions). If, at the same time, no side effects have been identified, then you can take the drug according to the instructions.
The less food is left in the stomach, the faster and more efficiently the drug will work.
Experts do not recommend using such drugs if the body's fatigue is, so to speak, "on the face." In this case, it is best to cancel your workout and stop taking any pre-workout medications. The athlete just needs to have a good rest and sleep.
Due to the many types of pre-workout, athletes try to stick to one, already proven drug. This is understandable, since the cost of pre-workout complexes is quite high.
It is necessary to take into account a small nuance: any organism is prone to addiction to the components of the drug used for a long time.
Therefore, many experts in sports nutrition recommend not to dwell on one pre-workout, but to try and choose at least three in order to be able to alternate their intake. This approach to the use of pre-workout complexes will eliminate the effect of getting used to them.
You should not use pre-workout on days when training is not provided, since their action is aimed at toning all body systems.
If, after taking the drug, this energy is not spent in full, this, of course, will not have a completely positive effect on well-being and health.
Pre-workout supplements work well with a variety of supplements such as amino acids, gainers, creatine, etc. But, in this case, it is important to take into account the fact that if the necessary supplement (for example, protein) is already provided in the pre-workout composition, then you should not use it additionally.
Top 6 best pre-workouts
There are a number of specific drugs that are preferred by most consumers. Among them are:
NOxtreme from the manufacturer Multipower.
It is considered a fairly high-quality drug, a feature of which is a highly stimulating and anabolic effect. This pre-workout is filled with quite effective stimulants that help to improve blood circulation in the muscles, increase pumping, provide a charge of vivacity and energy, reduce fatigue and dull muscle pain during workouts, and promote quick recovery between sessions. In addition to powerful components, this pre-workout complex is distinguished by the presence of vitamins, calcium, creatine, protein and amino acids in its composition.
Cellucor C4 Extreme.
It has a specific formula, based on which the developers have taken the well-known creatine. The positive aspect of this pre-workout is the presence of vitamins B and C in its composition, due to which the recovery processes occur at a faster pace. Taking this drug allows you to increase the intensity of your workouts, increase their pace and quantity.
S.A.W.
This product is intended for athletes whose goal is to supply the muscles with good blood flow, as a result of which a high level of pumping is obtained, obtaining a sufficiently strong charge of energy, and gaining muscle mass. All these moments are made possible thanks to carefully selected ingredients, among which there are terosine, taurine, beta-alanine, arginine, etc.
NO-Xplode 2.0 BSN.
It is considered one of the "branded" pre-workout complexes, since it has maintained its product at a high quality level over the years. This pre-workout is quite popular not only among bodybuilders, but also among athletes involved in wrestling, athletics running. Due to the presence of four types of creatine in the composition of the drug, as well as the full complex of B vitamins, the intake of this pre-workout provides an increase in all indicators necessary for an athlete.
Gakic Hardcore by MuscleTech.
One of the most powerful complexes in its action, although it has a rather mild effect, so even girls can take it. It is very easy to use and does not have any side effects, of course, only if the permissible norm according to the instructions is not exceeded. This drug is a good stimulant, increases the amount of blood flow to muscle tissue, accelerates its growth, and promotes recovery. The biggest plus of this pre-workout is its anti-inflammatory effect.
Animal Pump Universal Nutrition.
This pre-workout complex has been on the sports nutrition market for a long time and has proven itself only on the positive side. It consists only of high-quality ingredients: creatine, vitamins, beta-alanine, etc. It has a fast and effective action: a surge of vivacity and energy occurs within 15-20 minutes after taking the drug. Its only huge drawback is the too high price.
Do it yourself
Due to the fact that the ready-made pre-workout complexes offered by manufacturers on the shelves of sports nutrition are quite high prices, many athletes are looking for alternative ways to replace these products that can be made at home. We offer several options for such pre-workouts, the components of which can be found in pharmacies and are easy to make at home.
Eleutherococcus tincture.
This drug can be found in almost any pharmacy and is quite inexpensive. One bottle is enough for 3-4 workouts. Consume strictly according to the instructions.
Ginseng.
Among all the options available on the market for ginseng, it is best to give preference to granular. It is not as easy to find as eleutherococcus tincture, but this product has a strong stimulating effect: the energy charge lasts for 3-4 hours.
It can be used not only for sports purposes, but also for preparation for the session, negotiations, to maintain a state of wakefulness during exams.
You can take from 5 to 20 tablets, depending on the purpose of the intake.
Green tea with lemon.
Ingredients:
- Green tea 2-3 sachets
- Lemon 1 wedge
- Honey 1 tsp
Perhaps the lightest and softest to use. Suitable for those athletes who do not need a strong pre-workout, since their body is in good physical form: no fatigue and exhaustion.
Caffeine sodium benzonate.
It is this structure of caffeine that has the most significant stimulating effect, since compared to caffeine found in plain coffee, it has a number of advantages:
- Activates the work of the central nervous system.
- After taking it, there is no strong feeling of fatigue.
- It is quite inexpensive and has a guaranteed result.
- Can be used before evening workouts as its effects are easily neutralized by a small amount of valerian.
The only drawback of this component is addiction.
Predtrain is a home counterpart.
Ingredients:
- Arginine 8 g
- BCAA 10 g
- Glutamine 5 g
- Creatine monohydrate 3 g
- Ornithine 2 g
- Lysine 2 g
- Tyrosine 2 g
- Taurine 1 g
- B-Alanine 1 g
- Vitamin B-3 0.002 g
- Vitamin B-6 0.002 g
- Vitamin C 0.001 g
- Saccharin optional
- Orange flavor optional
These proportions are based on a 34 gram serving. It should be used very carefully: first try a small dose and, if there are no side effects, you can increase it. The best recommendation in this case would be a consultation with a sports nutrition specialist
Pre-workout substitute No-Xplode
Of course, it is impossible to completely replace the No-Xplode pre-workout complex at home, but if this drug is over and it is impossible to buy for some reason, then such a simple recipe can help:
- Pentaxifylline 3-4 tablets
- Sodium benzonate caffeine 200-400 mg
- L-carnitine 200 mg
Pentaxifylline should be taken 1-1.5 before training, sodium benzonate caffeine and L-carnitine in half an hour.
Pretrained for female athletes
Today, quite often in gyms you can meet women whose training goal is to build muscle mass and strength. They also make extensive use of pre-workout complexes to maximize their results.
In sports nutrition, special preparations have been developed that are intended only for women. In particular, in such pre-workouts, there are no strong stimulants that affect the functioning of the nervous system, since there is a significant difference in the functioning of the central nervous system of a man and a woman.
The use of strong stimulants can significantly harm the female body. Therefore, manufacturers of women's pre-workouts pay significant attention to the filling of such pre-workout complexes, as a result of which a woman is able to achieve the same results as a man.
Conclusion
Conclusion
Today, there are a significant number of high-quality pre-workout complexes, choosing one of which is suitable is not an easy task. But, if you are aimed at achieving a high level in your chosen sport, then these drugs will become the best helpers for you, the main thing is to take them wisely so as not to harm your health.
There are a myriad of sports supplements used by bodybuilders. Some have become widespread, others have not gained popularity. The former include pre-workout complexes. They are widely in demand among athletes, but, unfortunately, they have a rather high cost, and some of the complexes sold on the sports nutrition market are generally not safe, since they contain stimulating powerful depleting substances.
This has become the main reasons that many athletes prepare pre-workouts on their own, but for those who have never done this, the information below will be an excellent guide to action. Overpriced is typical for almost all complexes on sale. This is true even for those pre-workouts that contain substances that can be bought at the pharmacy without any problems, getting a similar effect for less money.
Herbal adaptogens often replace pre-workout complexes. Possessing the ability to give a powerful energy charge, they have a fairly low price. The disadvantage is that each such adaptogen acts differently on different athletes. The bodybuilder has to search for the one that will be most effective on his own.
Among the most popular adaptogens of plant origin, the following are most popular:
- Eleutherococcus tincture. The remedy is taken according to the instructions, it is powerful enough, an experienced athlete is characterized exclusively from the positive side.
- Ginseng produced in granules. At one time, as a rule, they drink from four to five granules. This is enough to keep you feeling energized for two to three hours and conduct a highly effective and efficient workout.
- Rhodiola rosea. It is a powerful stimulant that increases performance and accelerates recovery processes. Bodybuilders generally consume the alcoholic extract of Radiola rosea.
Energy drinks at home, recipes
Athletes who want to find the ideal pre-workout for themselves go to experiments, select ingredients and components that best suit and satisfy the individual needs of the body. Most home-based pre-workout supplements are prepared with caffeine, which is a powerful nervous system stimulant.
No. 1 Teaspoon of natural honey + lemon wedge + green tea
This mixture of ingredients increases alertness, gives a boost of vivacity, relieves nervous tension. The remedy works, as the athletes write, for about two hours. Green tea contains caffeine, which may not have the desired effect when the athlete regularly drinks coffee or any other caffeine drinks.
The suppressive effect of ascorbic acid on cortisol production makes this a great pre-workout supplement to increase performance while exercising. In 200 milliliters of boiling water, 3 tea bags are brewed, the drink is poured into a half-liter bottle, the missing amount of water is added, 20 ascorbins of 50 milligrams are put there, shaken until the dragee is completely dissolved, placed in a freezer. You need to take this remedy during your workout in a few sips.
# 3 Powerful pre-workout
It is prepared according to the same recipe as from black tea with ascorbic acid, but with the addition of 8-10 grams of BCAA powder and 15-25 drops of Eleutherococcus (tincture). It is also used during training, but in addition to a powerful charge of energy, it has a stimulating effect, suppresses catabolism.
You don't have to be limited to these recipes. By experimenting with different ingredients, you can get a pre-workout that is more effective than even a store-bought one.
The pre-workout complex, as you might guess from the name, is a sports supplement that has a complex composition and is intended for use before training. Who needs this type of sports nutrition and why? How to choose the right and how to take a pre-workout complex? The answers to these and other pre-workout questions are detailed in this article.
Any physical training aimed at achieving maximum results requires complete dedication. But in addition to playing sports, most people have many other areas of application of energy - study, work, family affairs. This leads to the fact that it can be difficult to fully work out the workout, especially if fatigue has already accumulated by the beginning. Due to the inability to give 100%, the effectiveness of the training decreases, the rate of increasing the volume and strength of the muscles slows down.
In addition, during strength training, substances that nourish muscle tissue and nerve fibers are rapidly consumed, which reduces the endurance and performance of the body. Therefore, before starting classes, you need to take care of replenishing the stock of compounds participating in metabolic processes, as well as increasing the blood supply to the muscles, so that everything you need is delivered by blood to the loaded muscle fibers and ligaments in full.
To solve all these problems, pre-workouts were created. In short, pre-workout complex is a pre-workout blend of active supplements to improve performance.
History of creation
Pre-workout complexes appeared in 2004 and have undergone significant changes in their short history. The very first pre-workout supplement was ephedrine dissolved in orange juice. But the action of the first pre-workout was one-sided. Such a powerful stimulant of the central nervous system, like ephedrine, charged with energy and increased motivation, however, the drug did not contain components that replenish the expended resources. In addition, ephedrine was soon recognized as a narcotic substance, and restrictions were imposed on its use. Therefore, in its original form, the pre-training did not last long.
The next stage in the evolution of pre-workouts was the emergence of multicomponent formulations containing substances that support the processes of anabolism during training: vitamin-mineral complexes, creatines, BCAAs. Cell-Tech from MuscleTech has become a prominent representative of this trend.
The next step in the development of pre-workout complexes was the inclusion of arginine and citrulline in their composition, which contribute to pumping - increased blood supply to the muscles. BSN was the first to offer this offer on the market with its N. O.-Xplode product.
It is customary to refer to the newest generation of pre-workout drugs containing explosive psychostimulants DMAA. Despite the fact that this component is recognized as doping, pre-workout complexes with it, in particular Jack3d from USP Labs, are in high demand.
Components of pre-workout complexes and their effects
All components of pre-workout complexes can be divided into three main groups according to the tasks they solve.
Nervous system stimulants
Purpose of stimulants of the nervous system as part of pre-workout:
- to fill with energy;
- increase motivation to achieve the best results;
- improve concentration.
Thanks to the presence of energy drinks and nootropics, the effect of taking pre-workout complexes is felt immediately. The heart rate rises, cognitive ability improves, vigor and desire to move mountains for the best results appear.
As stimulants of the central nervous system in pre-workouts, various substances can be used in different dosages, due to which some funds have a stronger stimulating effect, others less pronounced. Sometimes stimulating substances are used in combination to achieve maximum effect... There are also stimulant-free pre-workout options. They are intended for those who do not tolerate caffeine, have trouble sleeping, or simply do not want to overload the heart and nervous system.
The following stimulants may be included in pre-workout complexes:
- caffeine derived from the guarana fruit;
- schizandrol (lemongrass), which also functions as an adaptogen;
- ephedrine;
- DMAA (geranium extract).
The last two possess especially strong action and ranked as semi-legal. Ephedrine is forbidden to be used in the composition of dietary supplements in a concentration exceeding 15%, geranium extract is not allowed to be taken before competitions where doping control is carried out.
Substances that promote anabolism
This is the largest group of pre-workout components. It includes:
- Glucose, vitamins and minerals, the reserves of which are quickly consumed during an intense power load. To supply muscles with energy, to ensure normal conduction of nerve fibers and the course of metabolic processes, it is necessary to take these substances immediately before training.
- Creatine, which is responsible for muscle growth and increased strength, and prevents catabolic processes.
- Essential BCAA Amino Acids- the main building material of muscle tissue.
- Beta-alanine which increases strength endurance and performance.
- Alpha lipoic acid- inhibits oxidation processes, accelerates recovery after training.
- Taurine- improves metabolic processes at the cellular level.
- L-tyrosine- prevents catabolism, increases endurance.
Means of achieving pumping
Muscle pumping is their swelling due to the rush of blood; during training, it contributes to the flow of all the necessary substances to the muscles along with the blood. Almost all modern pre-workout complexes contain substances that promote pumping: citrulline and arginine - they improve blood circulation, providing intensive nourishment of muscle tissue.
Taking a pre-workout with these ingredients produces a tangible effect in the form of a pleasant distension in the muscles. This sensation in itself serves as a motivator for increasing the effectiveness of the workout.
When and how to take a pre-workout routine?
Pre-workout supplements are potent supplements and should be taken with care and attention. It is recommended to refuse to take them to persons under 18 and over 45 years old, women during pregnancy and lactation, those who have problems with the cardiovascular and nervous system. Those who do not tolerate the stimulant effects of caffeine can choose the pre-workout complexes without caffeine, which have in the name Caffeine Free.
When admitting, you must observe the following rules:
- Take the drug only on training days, half an hour before training.
- The break between meals and pre-workout should be at least an hour, otherwise it will not work properly.
- Do not take the product later than 6 hours before bedtime to avoid insomnia.
- The mixture must be diluted with clean water or juice; other liquids are not suitable.
- You cannot take pre-workout and other caffeinated products - fat burners, etc. on the same day.
- Never exceed the recommended dosage.
- Start with half the dose and monitor yourself. Increase the dose to the recommended dose only if no side effects are found. Stop taking this drug if you feel unwell.
- To avoid addiction, take the pre-workout complex no more than 2 times a week, take breaks after a month's course, alternate means with a different composition.
How safe are they?
Pre-workout complexes, as a rule, contain strong stimulants of the central nervous system, for this reason alone they cannot be called harmless. This is especially true for products containing ephedrine, DMAA. By giving a regular shake to the nervous and cardiovascular systems, you can cause disruptions in their work, which is fraught with sleep disturbances, the appearance of tachycardia, insomnia, irritability. In addition, due to the constant artificial stimulation, you may not notice overwork and get depleted resources and prolonged loss of strength.
In addition to CNS stimulants, pre-workouts contain many other ingredients, each of which can cause individual intolerances or side effects, which are uncommon, but they do. Headache, diarrhea, nausea, redness of the skin may appear.
Therefore, you should not be frivolous about taking pre-workout complexes and other sports supplements. It is necessary to carefully monitor your well-being, so that if negative manifestations are detected, adjust the dose or refuse to take this drug. Achievements in bodybuilding and sports are important, but they are not more important than health.
Making pre-workout complexes with your own hands
Many bodybuilders and athletes, instead of buying ready-made pre-workout complexes, prefer to do their own pre-workout. The advantages of this are obvious - you can choose a composition that is ideal both in terms of training efficiency and in terms of the absence of side effects. In addition, a homemade pre-workout is cheaper than branded products.
The recipe for the following simple yet effective pre-workout routine contains ready-to-use sports supplements:
- Citrulline - 3 g;
- Creatines (ready-made multicreatine matrix) - 6 g;
- BCAA - 8 g;
- Beta-alanine - 2 g;
- Water - 1 tbsp.
To prepare, mix the ingredients in a shaker and drink 20 minutes before starting strength training. If desired, crushed tablets of sodium caffeine-benzoate can be added to the mixture at a dose of 1-2 mg per kg of body weight. Or replace the tablets with a cup of strong natural coffee.
You can also make a homemade pre-workout using pharmaceuticals and tea. You will need:
- Water - 500 ml;
- Black tea - 3 bags;
- Vitamin C tablets with glucose (50 mg) - 20 pcs.;
- BCAA - 8 g;
- Eleutherococcus tincture - 20 drops.
Brew tea with a glass of boiling water, insist, dilute with the rest of the water, dissolve vitamin C, BCAA, add eleutherococcus. Drink the mixture a little during the entire workout.
You can experiment with other drugs: rhodiola rosea tincture, ginseng extract, which are excellent natural adaptogens. Through experimentation, you can find the ideal pre-workout formulation that will help you achieve high results in strength sports and bodybuilding.
