What do pre-workout give? How do pre-workout supplements work?

Pre-workout - what is it?

Pre-workout is a concentrated dietary supplement that, thanks to the content of valuable ingredients, can have a comprehensive effect on the human body. These are one-or multi-component preparations whose task is to mobilize the body for increased physical effort, as well as increase energy levels and stimulate the nervous system during exercise. Pre-workout supplements can have a positive effect on exercise endurance and performance during training, and can also positively affect the regeneration of the body after exercise.

Pre-workouts - what do they give and how do they work?

The task of pre-workout supplements is to prepare the body for intense physical activity. What do pre-workout give? The specific effect of the supplement on the athlete's body depends on the ingredients present in the preparation. The best pre-workouts should allow maximum use of the body's energy resources during demanding workouts. In addition, pre-workout supplement can facilitate longer physical efforts, as well as have a positive effect on concentration and focus. In addition, pre-workout preparations can increase the intensity of training, have a positive effect on performance during exercise, and can also cause an increase in motivation and energy.

Pre-workout can also support the production of nitric oxide (NO), and thus contribute to increasing the effect of the muscle pump - it can improve muscle blood supply and facilitate the transport of nutrients both during, as well as after training. In addition, pre-workout supplements may delay the appearance of fatigue and extend the duration of physical activity. Pre-workout supplements can also contribute to faster development of muscle mass and increase strength, and can positively affect the regeneration processes occurring in the body after the end of exercise. Pre-workout preparations may also have anti-catabolic effects, protecting muscles from excessive breakdown and reducing the risk of soreness after intense exercise.

Recommended pre-workouts

Types of pre-workout supplements

Pre-workout supplements may differ from each other in their composition and thus the effect and impact on the athlete's body. Most often pre-workouts can be divided into three groups, such as:

classic pre-workouts, which primarily can contribute to the stimulation of the body, increase the level of energy in the body, improve motivation and mobilization to perform training;
pre-workout boosters, which can support the release of nitric oxide and increase the effect of the muscle pump, and at the same time can stimulate the muscles to perform high-intensity exercise;
pre-workout endurance, which may allow to extend the duration of training and contribute to increasing the efficiency of the body during intense exercise, and what is more, may improve physical condition.

Pre-workout supplements can also be divided due to the form of their occurrence. On the market there are supplements available in the form of powder, tablets, capsules or shots, and the selection of the right preparation is a matter of individual preferences and needs of the athlete.

The best pre-workouts - what do they contain?

The composition of individual pre-workouts may vary depending on the preparation, manufacturer and the expected results associated with the use of the supplement. The best and strongest pre-workouts usually contain ingredients such as:

caffeine - a substance that can stimulate the body, as well as increase concentration and focus. In addition, the caffeine can support the work of the nervous system and positively affect metabolism;
creatine - a compound that can increase the exercise capacity of the body, contribute to the development of muscle mass, and can also increase the rate of glycogen reconstruction and reduce the level of perceived fatigue;
taurine - an ingredient that can affect the transport of creatine to the muscles, and what is more, it can contribute to increasing the level of energy in the body. The taurine can also support regenerative processes and reduce soreness after intensive training;
L-citrulline - a substance that can affect the synthesis of nitric oxide in the muscles, and thus can enhance the effect of a muscle pump. In addition, the citrulline can improve the transport of nutrients to the muscles and reduce the risk of soreness after exercise;
beta-alanine - a compound that can extend the duration of training, as well as increase muscle flexibility. The beta-alanine may also support the production of carnosine and muscle recovery after an intense workout;
L-arginine - an ingredient that helps to increase the level of nitric oxide in the body, as well as to increase the muscle pump. The l-arginine can also support post-workout regeneration and improve the flow of nutrients with blood to the muscles;
choline - a substance also known as vitamin B4, which can mobilize the body to undertake physical exertion, and it can also have a positive effect on the work of the nervous system and contribute to the support of regenerative processes after the end of exercise;
BCAA - branched chain amino acids, which include components such as L-leucine, L-isoleucine and L-valine. It is a substance that can contribute to the increase of muscle mass, and can also have a positive effect on the regeneration of the body and the repair of microdamages caused in the muscles as a result of intense physical efforts;
vitamin C - natural pre-workouts often also contain vitamins and minerals, and one of the most commonly used compounds is the vitamin C, which, due to its antioxidant properties, can contribute to reducing oxidative stress and positively affect post-workout regeneration.

Pre-workouts are dietary supplements that are taken before starting training. They usually contain creatine, BCAA, taurine or caffeine and can delay the appearance of fatigue, increase endurance and efficiency of the body and mobilize for exercise, increasing energy levels.

Pre-workout supplements - for who?

Pre-workout supplements can provide an energy kick, and in addition can show a number of other benefits. These supplements are intended for physically active people who want to increase motivation and improve efficiency during training. Pre-workout can increase endurance, efficiency and strength, and can also promote increased muscle mass, delaying the appearance of fatigue and efficient post-workout regeneration. Therefore, pre-workout preparations can be a good solution for every athlete, regardless of the sports discipline.

It is worth remembering that pre-workout is not a preparation intended for regular and continuous supplementation. It is a supplement that occasionally can be a valuable support - for example, when the athlete lacks energy and power to carry out intensive training.

The strongest pre-workout - how to choose the right supplement?

There are many pre-workout preparations available on the market, which differ in composition and form of occurrence. Choosing the right supplement depends on the experience of the player, as well as the regularity and intensity of the training and the expected results. Beginner athletes, to check the body's reactions to individual components, should start supplementation with one-component pre-workouts, while more experienced athletes can safely use complex, multi-component preparations. In addition, people who want to develop muscle mass should choose pre-workout supplements containing L-citrulline or BCAA, while endurance athletes can successfully use preparations based on caffeine or taurine.

Do pre-workouts harm?

Pre-workout supplements used occasionally, when the athlete lacks energy and motivation, as well as when high-intensity training is planned, they can be a valuable support for an athlete and contribute to improving the effectiveness and efficiency of training. However, too frequent use of pre-workout supplements may weaken the body's reaction to the preparations used and cause their reduced effectiveness.

Thoughtful use of pre-workout supplements, reaching only for proven preparations of well-known companies and taking them in accordance with the manufacturer's recommendation, is considered safe and should not harm or negatively affect the work of the human body.

Pre-workout supplements are a valuable support for an athlete before starting training. The most powerful pre-workouts contain creatine, caffeine, taurine or BCAA.

Pre-workout - side effects and contraindications

Before starting to use pre-workout supplements, it is worth consulting a doctor to confirm that there are no contraindications to the use of these types of preparations. People who are struggling with cardiovascular diseases, such as hypertension, should give up using pre-workouts, unless the attending physician agrees to take some pre-workout products.

Pre-workout supplements used in accordance with the guidelines on the packaging should not contribute to the occurrence of undesirable side effects. Sometimes can be observed symptoms such as flatulence, bloating, diarrhea, nausea, abdominal pain, sleep disorders, headache, increase in blood pressure or distraction. Therefore, you should always observe the individual reactions of the body and in the event of side effects, stop taking the preparation.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.