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What ingredients contain high quality pre-workouts?

The label on some pre-workouts just looks. In other cases it is a laundry list with difficult to pronounce words and mysterious "mixtures" or "matrices". And with so many different brands and products, it's hard to know what makes you better than the other.

Especially if you're just starting out, it's usually better to keep it simple. Here are four main ingredients to look for and how to help you train better:

1. Caffeine

Many lifters and other athletes consider caffeine to be their best training partner, and with good reason. "Post-study research has shown that caffeine can increase alertness, sharpen focus, increase tolerance to pain caused by exercise, burn fat, and help athletes to work longer periods in the gym and sports," writes Robert Wildman. Ph. D., RD, RISSN, in the article "Boost Your Training With Caffeine."

Caffeine gives you quick energy that you can use for both endurance training and shorter, high-intensity work such as lifting or sprinting. It has been shown to increase maximum strength, strength, endurance and even reduce muscle soreness [1



Sounds effective? It is definitely. "In fact, caffeine works so well that its use was banned by the World Anti-Doping Agency until 2004," says Wildman.

Fortunately, the ban ended, and he notes, "More than 75 percent of elite athletes regularly use caffeine during the competition." And the rest of us too – over 80 percent of Americans consume caffeine daily!

Some people are caffeine-sensitive, regardless of dose, while others do not seem to notice the physiological effects. Research has also shown that you can build up a tolerance to caffeine, although this tolerance can not affect the physical performance gains of caffeine [2,3]. Some people assume that they have built up a tolerance to the product they use, and just change the pre-workout every few months to see if only the "scene change" helps.

Please note that it is best for caffeine sensitive persons to avoid or limit caffeine intake after 4:00 pm. (assuming you are not a night worker), as this may affect sleep or sleep quality. For those who are caffeine-sensitive and work out at night, non-caffeinated products are probably the better option.

. 2 BCAAs or EAAs

Provided you get enough calories and protein, the branched-chain amino acids of leucine, isoleucine, and valine help you regulate protein metabolism. This means that protein synthesis is increased and protein degradation is reduced. In other words, BCAAs help build muscle and minimize muscle damage. Taken before exercise, they can also help reduce delayed muscle soreness (DOMS), so you can train hard again faster, and reduce mental and physical fatigue during exercise. [4]

  BCAAs or EAAs

The most popular and scientifically proven ratio for BCAAs is 2: 1: 1 – two parts of leucine to one part isoleucine and one part valine. They want more leucine because research has shown that it is the best amino acid in stimulating muscle protein synthesis. If the brand you are interested in does not indicate a ratio, look for at least 3 grams of leucine per serving.

All the benefits of BCAAs can also be achieved by taking essential amino acid mixtures (EAAs) which are becoming increasingly popular in pre-workouts and stand-alone amino blends. Finally, BCAAs are part of the EAAs. The EAAs include the three BCAAs and six other amino acids that your body can not produce on its own. For this reason, exercise physiologist Nick Coker has added EAAs 3 in his article "The Top 3 Supplements for Mass Consumption"

. Beta-Alanine

Beta-Alanine is a basic component of Pre-Workout with a unique purpose: It helps you to resist this "burning" feeling and do a few more repetitions to make the most of every sentence.

On the job In intense exercises, acid can accumulate in your body, increasing muscle fatigue and decreasing performance. Beta alanine binds with histidine to increase the concentration of the amino acid carnosine, which buffers the hydrogen ions that these acids form, which ultimately helps you maintain your intensity for a longer period of time. In other words, more volume; more profits. [5] In the article "Your Expert Guide to Beta-Alanine," supplementation specialist Chris Lockwood, CSCS, says, "It's probably the most effective, performance-enhancing supplement that has reached the sports nutrition market since creatine," saying "Beta alanine is one Ingredient that I strongly recommend to athletes to keep in their arsenal. "


If you take a larger dose of beta-alanine, as is the case with many pre-workouts, you will most likely feel tingling , often on the neck and face. This is a condition called "paraesthesia". When someone does a pre-workout for the first time, they often notice it just like caffeine. Scientists are not sure why some people experience paraesthesia after taking beta-alanine, but it is harmless and transient.

However, the benefits of beta-alanine are associated with a catch: it must be consistently taken 2-3 weeks before the results begin to appear. Fortunately, you do not need to take beta-alanine just before training. If you take it in smaller doses throughout the day, this results in the training benefits with less tingling. The International Society for Sports Nutrition recommends a daily dose of 4-6 grams of beta-alanine, divided as needed. [6]

4. Nitric Oxide Boosters

These are pre-workout ingredients that boost blood circulation in the muscles and help you get a powerful pump when lifting repetitions.

Once L-arginine was the most popular NO booster, but it's pretty rare these days. Today, there are many different ingredients that can help with NO production, but the most popular is probably the non-essential amino acid citrulline, either in the form of L-citrulline or citrulline malate.

  Nitric oxide booster

L-Citrulline is the natural form of citrulline found in watermelon. It helps to increase the level of nitric oxide, which allows the blood vessels to be widened to get more oxygen and nutrients into the muscles. As nutritionist Mike Roussell, Ph.D., mentions in the article "Citrulline Malate: The Fatigue Fighter," it also plays a role in removing ammonia, a compound known to cause physical fatigue Your blood. [19659002] Citrulline malate is L-citrulline, to which malic acid or "malate" has been added. Apart from the increased blood flow caused by citrulline, it is believed that "Malate has its own fatigue-fighting capabilities, by supporting the body's ability to recycle sport-produced lactic acid and use it for energy production," notes Roussell. This one-two combination can mean improved endurance during exercise – more repetitions before failure – and even a decrease in muscle cancer. [7]

Other Ingredients

There seems to be a new pre-workout every day offering great potential and a scientifically supported dosage of ingredients. Some of the best known are:

  • L-Tyrosine: For improved resistance to energy and fatigue
  • L-Theanine: For more mental focus and to combat "jitters" that can accompany caffeine [19659030] Huperzine-A: For Mental Energy
  • Yohimbine: For increased energy and mental intensity (note that in some individuals the use of this natural alpha antagonist may cause anxiety.) 19659031] Nitrosigines : A Unique Form of Arginine for Increased Blood Flow, Reduced Muscle Damage, and Higher Concentration
  • Beetroot Extract: For Endurance and Pumping
  • Betaine: For Long-term Strength, Size and Recovery Profits [19659035] What about creatine? Many pre-workouts contain it, and it is not a disadvantage to take it before training. However, it is not demonstrably better at this time than any other. But more important than taking creatine is that you take it on a regular basis. In the article, "Five Reasons Why Your Creatine May Not Work," Krissy Kendall writes, "If you need to rely on your daily dose of creatine being given, you'll probably miss it." Instead, she recommends taking 3-5 grams of this low-cost power amplifier daily, in addition to what's in your pre-workout.

    This is by no means an exhaustive list! If you see something new that you do not recognize in a pre-workout, make sure it's something you want to take. And buy pre-workouts only from established third-party testing companies that do not make unusual claims.

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