There are different types of pre-workout also called volumizers or NO boosters, Stimulant and non-stimulant pre-workout. Each brand develops its formula with a mix of…
There are different types of pre-workout also called volumizers or NO boosters, Stimulant and non-stimulant pre-workout. Each brand develops its formula with a mix of ingredients. Depending on the presence or dosage of some of them, the effect will be different.
Among these are caffeine, creatine and arginine or citrulline. In general, they are high in caffeine, even creatine and can be tolerated to an extent. As they boost energy, we can notice a phenomenon of habituation.
Many molecules such as amino acids, BCAAs, carbohydrates, some plants can be used in pre-training but without spectacular effect on performance even if they are useful for strength, muscles and recovery. It’s good to know if you can’t stand stimulants.
PRE-WORKOUT STIMULANTS AND THEIR EFFECTS
Terms like a pre-workout stimulant, kick or pump sound a lot “bloated”, right? And rightly so! What exactly is it?
Simply put, these are substances that provide the body with a flow of energy before training stimulate it during training and can literally “kick” the body to better performance and concentration. As the name suggests, they are used before training and believe it or not, they work even when you feel that you will probably “fall to the mouth” with fatigue.
Pre-workout stimulants are gaining huge popularity, and as a result, their consumption is skyrocketing in the global market. Some can immediately “kick” properly, for others the effect starts slowly, so it depends on what effect you expect from the kicker. Wondering which stimulant would suit you best? Meet them.
A notorious stimulant that can kick not just athletes. In the morning, without a coffee, a large part of the population cannot imagine and the active substance contained in it is caffeine. It is also added to various food supplements or energy drinks.
Caffeine kickers affect the central nervous system, improve reflexes, concentration and stimulate adrenaline secretion. In doses above 5 mg per 1 kg of body weight, the production of fatty acids, which are converted into energy, not muscle glycogen. This highly desirable process is appreciated not only by people who want to lose weight but also by athletes who increase endurance.
Dosage: A safe single dose of caffeine is approximately 200 mg or 3 mg per kg body weight. Depending on your body weight, do not exceed a dose of approximately 400-600 mg per day.
Creatine is an important pre-workout stimulant. Its name comes from the Greek creas, which means meat, so it’s obvious where creatine can be found. This protein consists of 3 amino acids (arginine, glycine and methionine) and occurs naturally in the human body as part of muscle tissue.
Creatine works in the long run, so definitely don’t expect to fly like a caffeine missile immediately after application. Increased creatine reserves allow you to keep training at a very intense level, as it multiplies muscle strength and endurance. In addition,this supplement helps regeneration processes between a series of exercises, reduces the breakdown of muscle proteins after training, facilitates their production and helps muscle growth.
Dosage: 1 g per 10 kg of body weight. It is ideal to divide the dose in half and take it twice a day.
Betaine is also a digger and it is not for nothing that it is called the father of creatine. This modified amino acid, for example, helps maintain the right level of cell hydration, which is quickly reduced, especially after strenuous endurance exercise, when the body releases a large amount of water through sweat.
Like creatine, betaine is great support during strength training, which has a positive effect on improving fitness, strength and endurance, and also helps prevent the risk of atherosclerosis, blood clots or heart disease.
Dosage: By weight 750 – 1500 mg per day
Beta-alanine is a pre-workout that can help you increase physical performance, gain muscle mass, endurance and reduce fatigue. It improves the concentration of muscle carnosine, which are responsible for regulating the pH of the muscle system and thus maintain a proper acid balance. This process prevents the formation of lactic acid and thus the suppressed muscle fever. Therefore, try Beta-alanine, you will be surprised!
Dosage: It is recommended to take before and after exercise in a daily dose of 3-8 g.
Yerba mate owes its amazing stimulating, strengthening and cleansing properties to maintain, a substance that has similar effects to caffeine. It is obtained from the leaves of Paraguay holly, does not irritate the stomach, helps burn fat, has anti-inflammatory effects, removes fatigue, reduces pressure, increases the work of metabolism and supports the immune system. As a bonus, you can also take in that it improves mood and memory and acts as an antioxidant.
Dosage: Do not exceed 3-5 glasses of drink per day, in case of food supplements follow the doses according to the manufacturer’s instructions.
Tyrosine is one of the amino acids produced naturally in our body and helps restore the right levels of very important neurotransmitters such as dopamine, norepinephrine and adrenaline. Their reduced secretion is associated with muscle fatigue, so Tyrosine is the perfect choice for overtrained athletes in whom chronic fatigue is caused by a decrease in norepinephrine levels in the brain. In addition, tyrosine supports work and brain concentration increases resistance to stress and can reduce appetite.
Dosage: 100 mg per kilogram body weight in 3 portions. However, do not exceed a daily dose of 10 g.
Citrulline is an amino acid that increases vasodilation, which in human translation means the dilation of arteries and veins and thus lowers blood pressure and increases blood flow in the body. In the liver, it is converted to arginine, and interestingly, ingestion of citrulline may increase arginine levels in the body more than the intake of arginine alone. This process is caused by differences in how the body processes and absorbs these substances. The increase in nitric oxide levels caused by arginine and blood flow can have beneficial effects on exercise results.
Although citrulline is not an amino acid used directly to make proteins, it has been shown to increase the synthesis of proteins involved in muscle building and may help maintain or increase muscle mass.
Dosage: 3-8 g per day. The optimal dose to achieve favourable results is 6 g per day.
BCAA includes the essential amino acids leucine, isoleucine and valine. BCAAs make up about 33% of all muscle protein, and because the human body does not produce the enzymes needed to make BCAAs, these amino acids need to be supplemented with a diet. BCAAs provide strong anti-catabolic protection, making them one of the top pre-workout stimulants.