Many times it happens, we do not arrive with the strength or desire to train. We work, we take care of the house chores, various obligations, and commitments … In addition to the little time we have available, it is logical that with so much hustle and bite the forces are not the ideal ones to start doing a HIIT routine or loads. To complete the day with our dose of exercise, we need extra energy, something that activates and starts us up. Stimulants enter the scene.
Caffeine is the best-known stimulant and according to the many studies, the healthiest. Drinking a cup of coffee can give us that extra energy to train. Something that we must take into account is the tolerance that each person has to this substance. For some people, a single cup of coffee in the middle of the afternoon can be an alteration in the sleep and rest of that night. On the contrary, there are people who hardly notice the stimulating effect of a coffee and need a higher dose or other more powerful stimulants. We can also take infusions such as green tea, which also provides a stimulating dose.
Another thing that we must take into account is that if we draw the effect of caffeine on a graph, it describes a very pronounced peak, firstly ascending and after reaching the maximum effect, a rapid energy decrease begins, causing us to notice tiredness, being able not being able to finish our routine at full capacity.
It is time to talk about the famous pre-releases. Pre-trainings are stimulating supplements designed to increase physical performance, concentration and muscle power. Generally they are compounds of various substances in certain proportions to achieve a certain effect.
The substances that we will find regularly in pre-training sessions are:
- Caffeine. Most consumed psychoactive substance in the world. Stimulating effect of the central nervous system. Temporarily produces an alert level restoration and elimination of drowsiness.
- Creatine. Derived from amino acid, it is synthesized in the liver and kidneys. It provides energy to muscles in intensity sports, with repetitive loads and short recovery periods.
- Beta-Alanine. Amino acid that increases the concentration of carnosine in the muscles, reduces fatigue and increases the total work done by the muscle. It usually produces paresthesia, a tingling in some parts of the body, such as arms and neck.
- Vitamin complexes.
- L-Carnitine. Known to be a “fat burner” since it improves the transport of fatty acids. Improve physical performance.
- Citrulline malate. Performance enhancer, the precursor of nitric oxide, delays fatigue and contributes to muscle recovery.
The pre-training sessions will be taken about 30 minutes before starting the exercise. If possible on an empty stomach. It is recommended not to take it in the 4 hours prior to bedtime as they can disturb sleep.
These types of supplements should be for temporary and sporadic use. Not as a daily supplement of the protein type, for example. Resort to them when we need that energy boost and not on a daily basis. The body tends to get used to the stimulating effect and over time, the pre-workout will lose effectiveness.
Something important is that this type of stimulant overload the kidneys, making them work excessively, so we have another reason not to abuse them.
We will always accompany its use with good hydration.
I use them.
Because I am not always at 100% energy and I want to add another day of training.
In a controlled way, its use is totally recommended. The sensation is very positive when taken and the same, according to some studies, can cause addiction. So maybe it would be better to have a coffee or tea and avoid resorting to them for training.
If you have any questions or advice, do not hesitate to send it to me here or on my Instagram account (@foodactiva) or Facebook. Happy summer!
Stop a little to read its labeling. Compare the amount of caffeine per dose it provides, I do not recommend too high doses, compare it with the caffeine that a single coffee provides (about 100 milligrams on average) and decide. Some abuse sugars, so be careful. Avoid formulations that are out of the above described, which as I have said, are the most common substances. Do not add other supplements that contain substances that are already in the pre-field.
Finally, to give you some hints, I will recommend one:
- ON Nutrition Pre-Workout Gold Standard. My favorite. Normal caffeine dose (175). It does not give you the sudden drop, it has a prolonged effect. Compensated mix. Variety of flavors. Good price.
- MyPre by Myprotein.
- Scitec Nutrition BigBang 3.0.