On supplements for athletes, rivers of ink have flowed, and only sometimes very well. In many cases, the problem lies in obvious misinformation that ends up not choosing the right product, leaving the consumer feels that he has wasted money.
Choosing the right supplement has to do with studying the percentage of nutrients the product has in relation to the activity that will be carried out. For example, the famous protein shakes have at least carbohydrates and fats in addition to protein. So, considering the plastic function of the latter or the energy function of carbohydrates, it is an appropriate supplement for high energy expenditure and muscle wasting, such as in strength training.
But in addition to looking at the nutrients, you have to look at their type because not all of them are the same or behave the same when it comes to metabolism and hormones. The speed of assimilation can vary, so at times of the day with high energy demand, a high glycemic index derived from simple hydrates may be a good idea.
Pre-workout supplements: why take them
Supplements during pre-training help the body prepare for the activity to be carried out, considering the goals that the athlete has established. Normally, those who take supplements do so because they want to gain or define muscle mass, increase their resistance or promote weight loss.
What the supplements do, then, is reinforce the physical activity that takes place during training, to enhance its results. This explains why they are so popular.
These products usually combine different elements, so the range of possibilities is endless. It would help if you were well informed and, something important too, choose brands that offer certain guarantees. After all, it is a question of greeting.
Typically, someone tries because a family member, friend, or gym buddy has recommended a product. It is a starting point, of course, but only some work the same way, and everyone takes the same care when selecting products. Another option is to pay attention to the recommendations in our guide to sports supplements.
Whatever motivates the choice, the intake of supplements makes even more sense when we talk about a hectic pace of life, with a poor distribution of meals and poorly controlled intakes.
All in all, we can collect the properties of pre-workout supplements:
- They are used to improve performance.
- They help increase strength and stamina.
- Gives energy and improves concentration.
- Stimulates fat burning.
- Increases protein synthesis.
- Reduces catabolism.
- recommended supplements
Before brands, it is necessary to consider which compounds can be used based on the results that are intended to be achieved. We offer you some suggestions:
For strength and power. Creatine is one of the most popular supplements, which has to do with the scientific literature that supports its use. Although it can be used as a jack3d pre-workout to replace adenosine triphosphate lost during activity, it can also be taken at the end of a session.
To have more energy. If the activity exceeds an intensity threshold, a supplement focused on raising glucose levels will help progression, maintaining adequate glucose levels. Carbohydrates are necessary, and, apart from those we usually eat at meals, there are products capable of releasing energy sustainably, something useful in resistance training.
To stimulate muscle growth. In this case, it is about optimizing this process that implies an increase in muscle tissue, so it is best to use supplements that improve this protein synthesis from the stimulus we submit to the body. BCAA supplements are recommended, branched-chain amino acids metabolized in the muscle tissue.
To burn fat. Caffeine is a powerful stimulant; it acts on the nervous system and speeds up metabolism. In addition, it improves concentration and mental clarity, has thermogenic effects, and delays fatigue. Guarana offers similar benefits.
For concentration. The previous ones could be worth it, but tyrosine seems even more complete, an amino acid related to palliative effects in overtraining. It is also an ally against fat.
Acetyl L-Carnitine and the nootropic DMAE can also come in handy for concentration.
For resistance. A supplement that increases resistance can help you do more repetitions or generally extend the training time. Beta-alanine increases performance prolongs the duration of high-intensity activities and increases the muscle concentration of carnosine. Another popular option is taurine, an amino acid produced from cysteine and involved in multiple physiological processes, such as muscle contraction.
To gain muscle mass. What is best known are shakes based on proteins and carbohydrates. It is usual to take it approximately one hour before training.
How to take pre-workout supplements
It is necessary to follow the instructions of the manufacturer or, at least, the monitor that advises it or the specialized store that provides the product because each one has its peculiarity.
Usually, the supplement intake is recommended about 30 minutes after starting the activity, depending on how much the last meal has been eaten. It is not recommended to eat and often train because it can be uncomfortable.
However, there are supplements that, due to their characteristics, can be recommended on an empty stomach, such as those used to improve performance and those focused on fat loss.