1. What are pre-workouts?
First of all, pre-workouts are not drugs, nor are they stimulants (although they can indeed make people excited, they are just stronger than drinking tea or coffee). To be precise, pre-workouts are a kind of sports supplements, which are not fundamentally different from
Protein Powder, creatine, vitamin tablets, or calcium tablets. If you have to say the difference, the ingredients of nitrogen pumps are more complex, not as simple as other sports supplements such as creatine and protein powder.
Ingredients of pre-workouts
Compared with other sports supplements, pre-workouts have more complex ingredients, so what are their ingredients?
Creatine: The most common and safe supplement, with a long history of discovery and use. Creatine can promote the synthesis of phosphocreatine, which is the raw material for phosphate energy supply, and can directly improve strength and endurance (limited, not doubling). No wonder some people call pre-workouts creatine 2.0.
Arginine: It is also a common main ingredient in pre-workouts. It is a precursor of nitric oxide. It can be converted into nitric oxide under the action of nitric oxide enzyme. Its function is to dilate blood vessels, increase blood flow in muscles, supply more oxygen and nutrients, and produce a stronger "pump feeling". This is why many trainers feel more "feeling" when using pre-workouts.
β-Alanine: It is contained in many pre-workouts products. It acts like creatine and caffeine. It can reduce fatigue and improve endurance. This amino acid can be obtained from meat or synthesized by the liver itself. Many people feel itchy and numb skin after drinking pre-workouts, but it is not harmful to the body. This feeling is also caused by it.
Other common ingredients in pre-workouts include taurine, electrolytes, sugar, betaine, citrulline, tyrosine, branched-chain amino acids, etc. The specific functions will not be analyzed one by one.
2. What are the "good" things about pre-workouts?
By understanding the ingredients of pre-workouts, you will know that pre-workouts have many functions.
1. The various ingredients in pre-workouts can directly or indirectly improve strength and endurance, and ultimately achieve the goal of increasing the total amount of training.
2. Alanine in pre-workouts can excite the nervous system, fight fatigue, and focus training attention.
3. Arginine in pre-workouts can dilate blood vessels, allowing trainers to get a stronger pump.
These three points are the more obvious effects that trainers can feel. It must be said that there are great differences between individual trainers, and the sensitivity to the effective ingredients in pre-workouts is also very different. For example, just like drinking, "some people can drink a thousand cups without getting drunk, while others get drunk as soon as they touch alcohol." Therefore, different trainers may have completely different feelings and effects on pre-workouts.
3. Personal experience and suggestions
1. Pre-workouts are effective for most people, but they cannot reach the level of "stimulants", so adjust your mentality and regard it as a training aid, and don't have illusions.
2. Those who work out at night should not use pre-workouts, as they do affect sleep.
3. The best time to use pre-workouts is the most tiring one or two days of each training cycle. For example, use nitrogen pumps on the training days of squats and deadlifts. Do not use pre-workouts for small muscle group training, as they will not consume enough energy and may affect sleep.
4. Pure beginners are not recommended to use pre-workouts, which are sports supplements that improve their condition. The intensity of training is secondary, and the primary task should be to master the correct training methods and movements. It is not too late to use them after the training foundation is solid and the training volume reaches a certain intensity.
5. Do not use pre-workouts when hungry or full. The former can easily cause dizziness and nausea, while the latter can greatly affect the effect of use.
6. It is not advisable to use pre-workouts every time you train. It will not only cause tolerance to the product and make the effect worse and worse, but also easily form psychological dependence.
7. Fitness enthusiasts diagnosed with liver and heart diseases should not use pre-workouts, nor should they use other supplements that can improve their condition.
