Promotes better concentration during training, increased strength, endurance, and pumping. The effects are certainly cool, but there are a number of but.... Now I will describe to you my personal feelings and observations of my friends from the gym.

Cons of pre-workout

1.Quick adaptation to sensations.

At one time I got hooked on them. So, friends, it’s more interesting and effective to work out with a pre-workout, but without it you don’t want to work out at all. You don’t have the same stamina, you don’t have the same drive, you become a lazy sack. You get used to it like a drug.

2. Getting used to dosages.

At first you are inserted from half a scoop, then you move on to one, etc. How many times have I noticed in gyms that guys mix themselves with 2 scoops, because the smaller dosage makes them no longer fit.

3. Harm to health.

Listen to professional athletes such as Alexander Kodzoev or Mikhail Prygunov, these guys took it every day for a year, instead of coffee, to be more alert, and then they developed heart problems. They themselves said so in a video interview.

4. Exhaustion of the nervous system.

My opinion is that all the stimulants included in this supplement give you energy as if on credit. You feel tired, accepted pre-workout, worked out, and the next day you are even more exhausted than you were before the appointment. And as you wanted, the body asks for rest, and you forcibly invigorate it. You have to pay for everything.

5. Problems with sleep due to excessive overstimulation of the central nervous system.

Now I would like to analyze the composition of most pre-workout complexes.

1.Caffeine is the main ingredient of this supplement. Stimulates the nervous system. The price is three kopecks.

2. Creatine – Increases performance. It would be nice if they only put in a transport system, but they manage to put in regular creatine monohydrate, which will start working when you’ve already finished the workout.

3. Arginine – for better pumping of blood into muscles. But even here this supplement is ineffective, you can read the article, I cited a number of studies in it. Personally, I don’t see any point in pumping for natural training at all, the blood came and went. Natural training is work to increase strength indicators, in contrast to training on a course, where pumping and all methods are good.

4.BCAA and Glutamine. Why are they added here at all? There is an insignificant amount of them in the amount of 1-2 grams, this is just for extras for the amount of ingredients listed on the label, but they are of no use.

Let's sum it up

1. Look and read the composition and look for newer and more advanced formulas, with creatine transport systems, etc. Personally, when I want to cheer myself up, I just drink pharmaceutical caffeine and that’s quite enough, and even then you can’t take it all the time.

2.Do not take this supplement on a regular basis. My advice is if you want to take pre-workout, then use it only when training your legs, because... This workout requires the most effort.

3. If you feel that you have no strength, do not take a pre-workout, but rather take a rest from training, otherwise you will drive yourself into overtraining.

Friends, take care of your health, you only have one, but there are many sports pit sellers))))).

Contents:

How to use pre-workout supplements correctly. What in their composition provides the desired effect.

Charge the body with energy, increase the effectiveness of training, achieve rapid muscle growth, speed up the process of eliminating fat, restore metabolic processes - these and other functions are successfully performed by the pre-workout complex. That's why this sports nutrition is gaining popularity. Don't have the strength or desire to exercise? – Start taking a special complex, and the problem will disappear by itself. After just one serving, you will be happy to go to the gym and work out with maximum effort.

Lineup Strength

It’s no secret that the main “weather” is made by the ingredients of the supplement. They form the pre-workout complex and determine its action. One of the main components of modern supplements is creatine. It is perfectly absorbed by the body and provides the necessary amount of energy. As a result, the workout takes place in one breath, without a hint of fatigue.

Do you need muscle gain? – Manufacturers took care of this too. Usually a good complex contains bcaa amino acids. Their task is to protect muscles from destructive processes (catabolism), to ensure timely recovery and muscle growth. These essential amino acids play the role of “building blocks” in the formation of the body.

Arginine helps you feel a real pump. This is a powerful nitrogen donor that improves the nutrition of muscle fibers, optimizes creatine delivery processes, accelerates recovery processes and promotes the production of growth hormone. If you take arginine supplements, you can strengthen your immune system, get rid of bad cholesterol and reduce blood pressure.

Caffeine is a powerful stimulant that is essential for increasing endurance and strength. It gives the necessary boost of energy, improves mental concentration, and eliminates fatigue. In addition, studies have confirmed a significant increase in performance in people who like to drink coffee and do it before training.

Another reliable assistant is taurine. Its task is to help in the fight against excess fat, restore the functioning of skeletal muscles, activate the process of growth hormone production, normalize blood sugar levels, protect joints from dangerous herbs, and ligaments from sprains.

A good pre-workout complex should also contain alanine, which eliminates muscle pain and accelerates recovery processes. Typically, this supplement is needed by athletes when performing anaerobic exercise. In bodybuilding, alanine should be taken to increase endurance. With its help, you can increase the intensity of your workouts and significantly extend your workout time.

Vitamins and minerals also have a powerful supporting effect, restoring the immune system, optimizing the process of absorption of nutrients and helping in the construction of new muscles. Even if the complex does not contain a sufficient amount of nutrients, vitamins must be taken separately.

Reception features

An overdose of a pre-workout complex is not advisable and can cause a number of side effects. So your task is to take the complex in strict compliance with the manufacturer’s recommendations.

Please note that the dosage of each specific supplement may vary. The only thing that remains unchanged is the recommendations for admission. The best time for a “pre-workout” is 30-40 minutes before physical activity. The preparation method depends on the form of the complex. If these are capsules, then simply drink the required portion with water. Composition in powder? – Then pour out the required portion, mix it in water and drink.

Is there any danger?

As a rule, the side effects of a particular complex are strictly tied to the composition of the supplement. The most dangerous (so to speak) are supplements with a high content of stimulants - ephedrine, caffeine, guarana and others. Excessive intake of such nutrition can lead to stroke (after forty years), high blood pressure, heart problems, and so on. Therefore, it is very important to strictly follow the recommended dosage and take into account the contraindications indicated in the instructions.

Conclusion

Undoubtedly, pre-workout complexes are necessary and beneficial for an athlete. But your task is to make a choice, follow the recommendations for use and in no case exceed the dosage. Good luck.

– this is one of the types of sports nutrition that increases the athlete’s performance before training, increases strength, helps build muscle mass and burn subcutaneous fat. Pre-workout supplements contain a number of different ingredients, some effective and some not so effective, but collectively they are a highly effective mixture that truly improves the quality of an athlete's training process.

Composition of pre-workout supplements

Pre-workout complexes contain many components, usually 15-25, but most often you can find the following substances:

As practice shows, the remaining components that are included in pre-workout supplements are not effective.

The harm of pre-workout supplements

Pre-workout supplements contain many stimulants and other various components that can be dangerous for the cardiovascular system, so athletes with heart problems should not take such sports complexes; it is also not recommended to use pre-workout supplements if you are 40 years old or older. There are also cases of digestive problems associated with taking stimulant supplements; before buying a product, read the composition and make sure that you do not have an individual intolerance to one of the components.

The best pre-workouts

This list contains only time-tested pre-workouts; they have collected many positive reviews and recommendations from professional athletes:

You can view each of these products by simply clicking on the name in the list. All of them have shown incredible effectiveness, of course, each of these pre-workouts deserves attention.

How to take a pre-workout supplement

Each manufacturer, along with the pre-workout, provides consumers with instructions for using the supplement, following which they can achieve maximum results. You should not deviate from the recommended dosages; this can lead to a host of health problems. Some companies also suggest that athletes take pre-workout supplements during rest days, it is worth saying that in such cases they are more worried about the state of their wallet than your physical form. On non-training days, it is better to take some kind of restorative and nutritional supplements such as protein or amino acid complexes; daily use of potent central nervous system stimulants (pre-workout supplements) will deplete your strength and will only slow down the progression.

Strength training is extremely grueling for any athlete. Sometimes, due to a lack of motivation or stimulation of the body on a psychological level, this or that weight is not given. Various means are used for stimulation: starting from a cup of coffee half an hour before training, and ending with taking fat burners, which increase the energy potential of the athlete. But pre-workouts are considered the best way to increase productivity. What kind of “beast” is this? Is it worth the money? How safe is it, and most importantly, how to take pre-workout?

General information

The creation of pre-workout complexes goes back to the era of maximum stimulation for bodybuilders. So, back in the golden era, textbooks suggested using caffeine benzoate tablets, and sometimes even nicotine, before training. Stimulation of the heart muscle made it possible to significantly increase productivity and mood during training.

But the first real pre-workout was introduced to the market only in 2004. It was "Ultimate orange" - a product that combined vitamin C in large quantities, mixed with pure ephedrine.

Note: today such pre-workouts are no longer produced due to their high danger and due to the complete ban on pure ephedrine for use, production and distribution in many countries. According to the manufacturer, this was a drug that really contributed to a short-term increase in strength and stimulated the mood during training.

So, what are pre-workouts? In fact, it is an energy drink that increases the endurance of muscle tissue and improves the athlete’s mood. What does it allow?

1. Get in the right training mood.
2. Feel less of the effects of lactic acid accumulation;
3. Do more work.
4. Improve the state of the central nervous system during training.
5. Increase the intensity of the message at the neuromuscular synapse for a short period.

How does a pre-workout with geranium differ from the average energy drink sold in any supermarket?

1. Danger. An overdose of an energy drink is less dangerous than an overdose of a pre-workout supplement.
2. Intensity of impact. If the main task of an energy drink is to keep you from falling asleep and improve your mood, then the task of a pre-workout drink is to increase the intensity of your workout at any cost.

Interesting fact: pre-workouts are not prohibited for use in most competitions (with the exception of the Olympic Games), but they do not provide a significant increase in actual muscle potential. In many ways, their result is the removal of the psychological barrier and adrenaline stimulation, which allows you to carry out a greater volume of work during training. The downside of this fact is that, like any energy drink, the pre-workout has a “rollback” phase, when after the drug wears off, the athlete feels completely exhausted.

Pros and cons

Before you decide to take a pre-workout supplement, remember that, unlike other sports nutrition components, it is not necessary for continuous progress. World stars of powerlifting and bodybuilding successfully trained without it, sometimes only stimulating themselves with caffeine.

A simple conclusion follows from all this. Pre-workouts, like energy drinks, are harmful if consumed long-term. The destruction of neuromuscular synapses leads to a deterioration in results in the long term, and side effects can create an unpleasant post-effect from the workout itself.

Composition of modern pre-workout complexes

Note: Product composition may vary from manufacturer to manufacturer. We only describe the general principles of the formation of pre-workout complexes with an explanation of the effects of certain components.

Warnings and Side Effects

Before taking pre-workout supplements, you should read the instructions and dosages:

1. It is not recommended to use the full dosage. If you want to get the effect and reduce the likelihood of complications, you need to independently determine the threshold of sensitivity to the components. You can start with ¼ of the recommended dosage in the drug.
2. Do not combine drugs from different categories. The simplest example is that ephedrine neutralizes the effect of No-xplode, reducing the effectiveness of the latter.
3. If you are worried about insomnia, it is recommended to stop taking pre-workout supplements, or use melatonin-based medications. Only with the doctor's permission!
4. Do not use pre-workouts on non-training days.

Taking pre-workout supplements may cause the following side effects:

1. Tachycardia.
2. Increased blood pressure.
3. Insomnia.
4. Headache.
5. Dizziness.
6. Diarrhea.
7. Bloating.

Editor's Note: We do not recommend the use of pre-workout supplements, anabolic steroids, or anti-asthma medications. All of these groups of drugs, one way or another, are considered doping and can lead to health problems. Information on consumption patterns is provided for informational purposes.

How to take a pre-workout complex so as not to harm your health and achieve maximum performance during the training process?

1. When taking pre-workout supplements, adjust your workout time. It is best if the training takes place in the first half of the day. Then the risk of insomnia is reduced, because in the evening the concentration of the drug decreases during this time.
2. Deviate from the plan in your training diary by no more than 20%. Even if it seems to you that you are full of strength and energy, serious overload of the body can lead to overtraining and a serious setback in strength indicators.
3. Take breaks between taking pre-workouts for at least one month. To most components, the body develops tolerance, which reduces the benefits of the pre-workout and increases the risk of side effects.
4. Do not combine pre-workouts with fat-burning complexes. Dangerous for the heart!

No-xplode vs Jack3D

Despite the greater abundance of modern pre-workout supplements, there is still a major debate between the best pre-workout supplements:

1. Jack3d;
2. No-xplode.

Let's consider which one is safer and more stimulating for a more productive workout.

Note: when considering Jack3d, we primarily mean the classic composition, which included geranium and ephedrine extract. Today this composition has an analogue from another company OldJack. Modern Jack3d, due to changes in recipe and composition, seriously loses in a more detailed comparison.

Considering both classic formulas of the best pre-workouts, we can talk about their different purposes. If you need an extremely intense workout when you are very tired and unable to give it your all, then Jack3d is the best choice. If you are aiming for less intense stimulation without the rebound effect and risk of overtraining, it is better to use No-xplode. In addition, the creatine contained in the composition greatly enhances the pump effect, which is especially important when training energy systems or in the early stages of drying.

Geranium and ephedrine

At a certain stage of their existence, almost all pre-workouts consisted of two main components:

1. Geranium.
2. Ephedra.

Geranium provided serious psychological stimulation, causing the release of barriers and allowing the muscles to work in a mode of extreme exhaustion. This was very useful for overcoming power barriers. A side effect of taking geranium was severe physical and mental exhaustion, which led to the emergence of a dependence of the central nervous system on DMAA.

As for ephedrine, it is still considered one of the most powerful thermogenics, which switched the body almost completely to fat fuel, which made it possible to work really more intensely. Because Glycogen stores were depleted much later. The downside of such productivity was a serious depletion of all systems in the body, and an increased load on the cardiovascular system.

Both drugs were eventually banned for use in any form for the following reasons:

1. Geranium caused serious psychological and physical dependence, which could be compared with the effect of taking amphetamines; due to the increasing frequency of outbreaks of unreasonable aggression, DMAA was completely excluded from the composition of American pre-workout complexes.
2. As for ephedrine, despite its “relative safety”, it was excluded due to the possibility of making “vint” from it - a powerful narcotic drug that causes serious addiction. Instead, today pre-workout complexes use ephedrine extracts, which are almost as effective as it, but eliminate the risk of drug addiction.

To summarize

In the end, I would like to remind you that, despite the fact that pre-workouts themselves are not considered doping, you should not use them unless absolutely necessary. Some of the ingredients are banned by the FDA and could jeopardize your entire athletic career. Well, the most important thing is that you can and should train without pre-workouts. They don't actually increase your strength or endurance, they just help relieve the effects of fatigue accumulated during the day.

At the same time, the threat from uncontrolled use of pre-workouts remains very noticeable, because Like any energy drink, a pre-workout drink upsets your heart, stomach and kidneys. As for the auxiliary components (Carnitine, creatine, arginine, etc.), it is better to take them separately. This will be both more effective and safer.

A pre-workout complex, as you might guess from the name, is a sports supplement that has a complex composition and is intended for use before a workout. Who needs this type of sports nutrition, and why? How to choose and how to take a pre-workout complex? The answers to these and other questions regarding pre-workouts are described in detail in this article.

Any physical training aimed at achieving maximum results requires complete dedication. But besides playing sports, most people have many other areas of effort - study, work, family matters. This leads to the fact that it can be difficult to fully complete a workout, especially if fatigue has already accumulated by the time it begins. Due to the inability to give 100%, the effectiveness of the training decreases, the rate of increase in muscle volume and strength slows down.

In addition, during strength training, substances that nourish muscle tissue and nerve fibers are rapidly consumed, which reduces the body's endurance and performance. Therefore, before starting classes, you need to take care of replenishing the supply of compounds involved in metabolic processes, as well as strengthening the blood supply to the muscles so that everything necessary is delivered by blood to the loaded muscle fibers and ligaments in full.

Pre-workouts were created to solve all these problems. In short, a pre-workout supplement is a mixture of active supplements taken before a workout to enhance its effectiveness.

History of creation

Pre-workout supplements were introduced in 2004 and have undergone significant changes in their short history. The very first pre-workout supplement was ephedrine dissolved in orange juice. But the effect of the first pre-workout was one-sided. Such a powerful central nervous system stimulant as ephedrine charged with energy and increased motivation, but the drug did not contain components that replenish expended resources. In addition, ephedrine was soon recognized as a narcotic substance, and restrictions were placed on its use. Therefore, pre-workouts did not last long in their original form.

The next stage in the evolution of pre-workouts was the emergence of multicomponent formulations containing substances that support anabolic processes during training: vitamin-mineral complexes, creatines, BCAAs. A prominent representative of this trend is Cell-Tech from MuscleTech.

The next step in the development of pre-workout complexes was the inclusion of arginine and citrulline in their composition, which promote pumping - increased blood supply to the muscles. BSN was the first to introduce this offer to the market with its product N.O.-Xplode.

The newest generation of pre-workouts usually includes drugs containing the explosive psychostimulants DMAA. Despite the fact that this component is recognized as a doping, pre-workout complexes with it, in particular, Jack3d from USP Labs, are in high demand.

Components of pre-workout complexes and their effects

All components of pre-workout complexes can be divided into three main groups in accordance with the tasks they solve.

Nervous system stimulants

The purpose of nervous system stimulants in pre-workouts:

• to fill with energy;
• increase motivation to achieve the best results;
• improve concentration.

Thanks to the presence of energy drinks and nootropics, the effect of taking pre-workout complexes is felt immediately. The heart rate increases, cognitive abilities improve, vigor and the desire to move mountains appear to achieve the best results.

Various substances in different dosages can be used as central nervous system stimulants in pre-workouts, due to which some drugs have a stronger stimulating effect, while others have a less pronounced one. Sometimes stimulant substances are used in combination to achieve maximum effect. There are also stimulant-free pre-workout options. They are intended for those who do not tolerate caffeine well, have trouble sleeping, or simply do not want to overload the heart and nervous system.

Pre-workout supplements may contain the following stimulants:

• caffeine obtained from guarana fruit;
• schizandrol (schizandra), which also functions as an adaptogen;
• ephedrine;
• DMAA (geranium extract).

The last two have a particularly strong effect and are classified as semi-legal. Ephedrine is prohibited from being used as a dietary supplement in a concentration exceeding 15%; geranium extract is not permitted for use before competitions where doping control is carried out.

Substances that promote anabolism

This is the largest group of components of pre-workout complexes. It includes:

• Glucose, vitamins and minerals, the reserves of which are quickly consumed during intense power exercise. To supply muscles with energy, ensure normal conduction of nerve fibers and metabolic processes, it is necessary to take these substances immediately before training.
• Creatines, which are responsible for muscle growth and increased strength, and prevent catabolic processes.
• Essential amino acids BCAA are the main building blocks of muscle tissue.
• Beta-alanine, which improves strength endurance and performance.
• Alpha lipoic acid – inhibits oxidation processes, accelerates recovery after training.
• Taurine – improves metabolic processes at the cellular level.
• L-tyrosine – prevents catabolism, increases endurance.

Means of achieving pumping

Muscle pumping is their swelling due to a rush of blood; during exercise, it helps the muscles receive all the necessary substances along with the blood. Almost all modern pre-workout complexes contain substances that promote pumping: citrulline and arginine - they improve blood circulation, providing intensive nutrition to muscle tissue.

Taking pre-workouts with these ingredients gives a noticeable effect in the form of a pleasant swelling in the muscles. This feeling in itself serves as a motivator to increase the effectiveness of your workout.

When and how to take pre-workouts correctly?

Pre-workout supplements are powerful supplements and should be taken with care and caution. It is recommended not to take them for persons under 18 and over 45 years of age, women during pregnancy and lactation, and those who have problems with the cardiovascular and nervous system. People who do not tolerate the stimulating effects of caffeine can choose caffeine-free pre-workout complexes called Caffeine Free.

When receiving, you must follow the following rules:

• Take the drug only on training days, half an hour before classes.
• The break between meals and pre-workout should be at least an hour, otherwise it will not work properly.
• You should not take the product later than 6 hours before bedtime to avoid insomnia.
• The mixture must be diluted with clean water or juice; other liquids are not suitable.
• You cannot take pre-workout and other caffeine-containing products - fat burners, etc. - on the same day.
• Do not under any circumstances exceed the recommended dosage.
• Start taking half the dose and monitor your condition. Increase the dose to the recommended dose only if no side effects are found. If you feel worse, stop taking this drug.
• To avoid addiction, take the pre-workout complex no more than 2 times a week, take breaks after a month’s course, and alternate products with different compositions.

How safe are they?

Pre-workout complexes, as a rule, contain strong central nervous system stimulants; for this reason alone they cannot be called harmless. This especially applies to products containing ephedrine and DMAA. By giving a regular shake-up to the nervous and cardiovascular systems, you can cause disruptions in their functioning, which can lead to sleep disturbances, the appearance of tachycardia, insomnia, and irritability. In addition, due to constant artificial stimulation, you may not notice overwork and end up with depletion of resources and a long-term loss of strength.

In addition to CNS stimulants, pre-workouts contain many other ingredients, each of which can cause individual intolerance or side effects, which is not common, but does happen. Headache, diarrhea, nausea, and redness of the skin may occur.

Therefore, you should not take pre-workout complexes and other sports supplements lightly. It is necessary to carefully monitor your well-being so that if negative manifestations are detected, adjust the dose or stop taking this drug. Achievements in bodybuilding and sports are important, but they are not more important than health.

Making your own pre-workout supplements

Many bodybuilders and athletes, instead of buying ready-made pre-workout complexes, prefer to make their own pre-workout. The advantages of this are obvious - you can choose a composition that is ideal both in terms of training efficiency and in terms of the absence of side effects. In addition, homemade pre-workout is cheaper than branded products.

The recipe below for a simple but effective pre-workout contains ready-made sports supplements:

• Citrulline – 3 g;
• Creatines (ready-made multicreatine matrix) – 6 g;
• BCAA – 8 g;
• Beta-alanine – 2 g;
• Water – 1 tbsp.

To prepare, mix the ingredients in a shaker and drink 20 minutes before starting strength training. If desired, crushed sodium caffeine benzoate tablets can be added to the mixture at a dose of 1-2 mg per kg of weight. Or replace the pills with a cup of strong natural coffee.

You can also prepare a homemade pre-workout using pharmaceutical preparations and tea. You will need:

• Water – 500 ml;
• Black tea – 3 bags;
• Vitamin C tablets with glucose (50 mg) – 20 pcs.;
• BCAA – 8 g;
• Eleutherococcus tincture – 20 drops.

Brew tea with a glass of boiling water, steep, dilute with the rest of the water, dissolve vitamin C, BCAA, add eleutherococcus. Drink the mixture little by little throughout your workout.

You can experiment with other drugs: Rhodiola rosea tincture, ginseng extract, which are excellent natural adaptogens. With the help of experiments, you can find the ideal composition of a pre-workout that will help you achieve high results in strength sports and bodybuilding.