Anyone Need Pre Workout Supplements

If you go to the gym often, you’ve probably come across pre-workout supplements. Often in powder form, these drinks should be consumed just before exercise for an energy boost that can lead to a more intense and effective sweating session. Some everyday athletes swear by them as a training staple.”But are they really necessary for the average coach? And what do sports nutrition professionals think about you? Here’s what they had to say:

WHAT IS DONE IN PRE-WORKOUT SUPPLEMENTS?

Before we can evaluate whether pre-workout supplementation is necessary, we need to know what it contains. The following are most often included in these supplements:

Carbohydrates

Some pre-workout supplements contain carbohydrates that can be beneficial before any type of workout. “Even 15 to 25 grams can help with endurance,” says Heidi Skolnik, certified nutritionist and sports nutritionist at the women’s Sports Medicine Center at the Medical Center for Special Surgery. “Even for a Spin class, it can help you push harder,” she adds. At the same time, carbohydrates are particularly easy to obtain from food sources, she emphasizes.

caffeine

Most pre-workout supplements contain caffeine. In fact, this is the main active ingredient. “Caffeine is a well-known ergogenic agent, which means that it can increase performance,” says Amy Goodson, a dietitian specializing in sports dietetics. “Most research suggests that it is more effective for workouts of 0 to 20 minutes and longer than an hour, but many believe that they usually benefit from it. Because it stimulates the central nervous system, it can help provide energy for a workout.”

Creatine

“Many pre-workout supplements contain creatine to improve strength during exercise,” says Goodson. “It’s probably more beneficial in bodybuilding than in cardio.”

BETA-ALANINE

“When taken regularly, beta-alanine can help dampen lactic acid in the muscle, which allows you to work harder for longer,” says Goodson. “However, beta-alanine usually needs to be consumed for a month to benefit from it. A single dose will usually not do much.”

Arginine

“Arginine is a precursor of nitric oxide, a vasodilator,” says Goodson. “This means that it helps to dilate the veins and, in theory, to provide more oxygen and nutrients to the working muscle.”This means that you can work harder and longer and get superior results from your training.

THE BENEFITS OF PRE-WORKOUT SUPPLEMENTS

THIS CAN HELP IMPROVE PERFORMANCE

Although it is not guaranteed, taking supplements before exercising can help you work harder and longer. He is a very good professional.”The potential benefits are an increase in performance, an improvement in strength, speed, endurance and concentration,” says Skolnik. “It also reduces the perceived effort so that you can work harder with less perceived effort.”In other words, your training may seem easier.

THIS CAN BE YOUR MENTAL GAME HELPER

“Caffeine can improve mental performance and alertness by acting on the central nervous system,” explains Julie Stefanski, certified sports nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Not only do you feel that your workout is easier than it really is, but you can also focus more on the task at hand.

Disadvantage

HOW YOUR BODY REACTS BASED ON YOUR GENES

New research has shown that not everyone reacts the same way to caffeine in an active environment. “The study found a significant gene-caffeine interaction, which means that the effect of caffeine on performance depends on your genes, which determine how quickly you metabolize caffeine,” says Skolnik. For those who metabolize caffeine quickly, it can promote performance, but for those who metabolize more slowly, it can cause tremors and anxiety that could actually impair performance.

THIS COULD CAUSE AN UPSET STOMACH

“Caffeine can stimulate gastrointestinal training for some, so this should be taken into account for outdoor athletes like runners and cyclists,” Goodson notes.

IT’S NOT ALWAYS A GOOD CHOICE FOR RACE DAY

“If you participate in any form of competition or running, it is important to note that you pump more adrenaline into your veins, which also speeds up your heart rate,” says Goodson. “Adding caffeine could make this worse and make you feel uncomfortable.”This may not apply to everyone, but it’s worth considering taking pre-workout supplements before a big race or sporting event.

IT COULD BE YOUR SLEEP, CONFUSION

“Caffeine can disrupt the normal sleep cycle,” emphasizes Stefanski. “This can trigger a vicious cycle in which caffeine becomes a crutch for chronic drowsiness and fatigue, as well as for reducing the quality and duration of sleep.”

SOME SUPPLEMENTS MAY NOT BE EFFECTIVE

“Some products may contain supplements that are supported by valid research, but not at a dose that actually improves performance,” says Stefanski. For example, while some pre-workout products contain beta-alanine, the beneficial dose for athletes is usually not included in a combined product.

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