Pre-workout complexes. What are pre-workouts? How to take a pre-workout supplement

Power training extremely debilitating 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 the best way Pre-workouts are considered 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.

Fun fact: pre-workouts are not prohibited for use at most competitions (with the exception of Olympic Games), however, they do not provide a significant increase in real 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, remember that, unlike other components sports nutrition, it is not necessary for constant 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 deterioration of 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.
4. Only with a doctor's permission!

Do not use pre-workouts on non-training days.

1. Taking pre-workout supplements may cause the following side effects:
2. Tachycardia.
3. Increased blood pressure.
4. Insomnia.
5. Headache.
6. Dizziness.
7. Diarrhea.

Bloating. Editor's Note: We do not recommend the use of pre-workout supplements, anabolic steroid

and antiasthmatic drugs. 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 use pre-workout complex so as not to harm your health and achieve maximum performance during?

1. training process
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 extreme intense workout, when you are very tired and are not able to give it your all, then Jack3d will be 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

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

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 still not use them unless absolutely necessary. Some of the ingredients are prohibited by the FDA and may jeopardize your entire sports 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 nutritional supplement specifically designed to improve performance in strength training and other sports is called a pre-workout complex. The active substances included in its composition help increase muscle performance, improve concentration, accelerate the recovery of muscle fibers after intense physical activity, saturate the body with additional vitamins and microelements.

Thanks to the beneficial effects, pre-workout complexes allow the athlete not only to achieve maximum results during exercise, but also to recover after serious physical activity within short term. After taking the supplements, athletes note a surge of energy, improved performance and motivation. Regular use of such complexes provides a good increase in muscle mass, development physical strength and endurance, increases concentration, reaction speed and attentiveness. Let's talk about which supplements are most popular among professional athletes and active sports enthusiasts.

Pre-workout supplements rating

Many sports nutrition manufacturers are working on the chemical content of dietary supplements to increase the effectiveness of their use for training. Every year new formulations are developed, different proportions of time-tested elements are tested, some components are added or removed, etc. All this allows us to offer athletes the most modern and relevant pre-workout complexes that most effectively improve physical results during sports.

According to their intended purpose, dietary supplements can be of two types:

• low-component, including a limited number of elements that are aimed at developing one quality of an athlete, for example, endurance or strength;
• multi-component, consisting of many ingredients, which together improve the athlete’s characteristics, for example, endurance, concentration and strength at the same time.

The most popular pre-workout supplements belong to the second type. Such mixtures allow the athlete to solve all problems with just one product, maximizing the effectiveness of sports. This is an excellent option for dietary supplements for both beginners and professional athletes. If you want to improve your results, choose multi-ingredient pre-workout supplements.

• Jack3D University by USPlabs.
• Mesomorph APS.
• N.O.-Xplode New by BSN.
• NoxPump Dorian from Yates Nutrition.
• Muscle Pharm Assault.
• C4 EXTREME from Cellucor.
• Cloma Pharma Methyldrene EPH.

These types of supplements are the most effective for enhancing performance, according to users and professional athletes. When giving preference to one or another type of stimulating mixture, focus on your feelings during physical activity. Like any other sports nutrition, the best pre-workout complex is selected individually for each athlete. Let's look at the pros and cons of these mixtures in more detail.

Jack3D University

This is one of the best and most popular options for pre-workout supplements. Gives an incredible increase in strength indicators, maximizes energy potential during physical activity. According to user reviews, Jack3D University, in comparison with other dietary supplements, is slightly inferior in pumping and focusing attention. The sports mixture contains optimal dosages of active elements, allowing you to take the complex in small quantities with a constant increase in performance during training.

Main components of the dietary supplement:

• Schizandrol A (Schisandra) - increases physical strength;
• Methylxanthine (Caffeine) - stimulates the nervous system, reduces fatigue and drowsiness;
• Beta-alanine - increases the muscle threshold for fatigue;
• Creatine - reduces muscle wasting.

Jack3D is the best pre-workout complex based on numerous positive reviews from athletes. It gives an excellent increase in muscle mass and perfectly motivates you to improve your athletic performance as much as possible. By taking this dietary supplement, you will receive an active increase in strength, high concentration without overloading the nervous system, increased endurance and good physical recovery of muscles between approaches.

Much to the regret of many sports fans, this drug was discontinued after being banned by the FDA. A year later, the American company Hi-Tech Pharmaceuticals released an analogue called Jack "d Up. According to the manufacturer, the composition of the new dietary supplement is as close as possible to Jack3D, plus several additional components are included that increase the effectiveness of the sports drug.

Mesomorph APS

Mesomorph is an extra-class pre-workout complex. It contains a complete set of elements necessary to improve exercise performance, in full working dosages. The dietary supplement causes a colossal surge of energy and pumping, significantly enhances concentration, increases strength and endurance.

According to numerous positive user reviews, the Mesomorph pre-workout complex improves both physical and mental characteristics. The dietary supplement perfectly increases motivation for training, gives a surge of strength, allowing you to exercise to the limit of your capabilities.

Active elements of the complex:

• Inkarin - increases libido;
• Creatine-o-phosphate - increases the duration of the approach from the moment the exercise begins until the muscles completely fail;
• Creatine nitrate - causes an influx of energy, using hidden reserves, improves the functioning of the heart and blood vessels;
• Thiamine (Vitamin B1) - increases intensity and performance;
• Beta-alanine - accelerates the recovery process;
• Arginine alpha-ketoglutarate - increases strength indicators;
• Citrulline - improves muscle blood flow, resulting in increased nutrition;
• Agmantine sulfate - reduces the pain threshold;
• Taurine - activates energy processes;
• Geranium extract - increases concentration and gives a powerful influx of energy.

Mesomorph is a pre-workout complex that allows you to maximize the effectiveness of sports. By taking this supplement on a regular basis, you will achieve high performance during exercise. A surge of energy and strength, increased productivity of muscle mass, improved concentration and attention, increased reaction speed - all this will allow you to train to the limit of your capabilities, using the hidden reserves of the body.

N.O.-Xplode New

N.O.-Xplode New is a new formula of a dietary supplement from the BSN company, which replaced the pre-workout complex NO Xplode 2 0. The modern version has an even greater concentration of substances that help achieve excellent results during active exercise. It provides an intense surge of energy and drive, increases endurance, causes an enhanced pumping effect, and motivates the athlete to work to the limit of their physical capabilities. This drug has already won the respect of many athletes, allowing them to achieve excellent results during training.

Main active ingredients of the complex:

• Myogenic Matrix - allows you to increase the duration of your workout by increasing endurance;
• Endura Shot - helps fight muscle fatigue;
• N.O. Alpha Fusion - improves blood circulation;
• Thermic Energy - accelerates fat burning, enhances concentration;
• Shock Composite - activate the nervous system, increases reaction speed;
• a balanced combination of vitamins and microelements ensures excellent muscle performance.

Pre-workout complex NO Xplode New is a powerful energy drink that improves the quality and effectiveness of sports. The new formula of the dietary supplement is specially created to increase the strength and endurance of the athlete. By taking this mixture on a regular basis, you will feel a huge surge of energy, get a boost of vigor and drive that will help you go beyond your limits, reaching new heights in sports.

NoxPump Dorian by Yates Nutrition

NoxPump pre-workout supplement contains a unique formula developed with the participation of nutritionists and scientific consultants. It is designed for athletes who strive to maximize their physical performance in training. The complex stimulates the performance of the cardiovascular system, increases the psychological characteristics of the athlete (motivation, willpower, ability to go to the end), and activates the work of muscle mass.

Active ingredients of the dietary supplement:

• L-arginine alpha-ketoglutarate - increases strength performance;
• Citrulline - improves blood circulation in muscles;
• Choline - has a positive effect on the nervous system;
• Taurine - stimulates energy processes;
• Glycine propionyl-L-carnitine - dilates blood vessels, causing blood flow to the muscles;
• Geranium root extract - improves focus, gives an intense influx of strength and energy;
• Guarana extract - relieves drowsiness and fatigue;
• and many other excipients that enhance performance.

Pre-workout supplements with geranium, such as NoxPump, perfectly stimulate both the physical and mental characteristics of the body during intense loads. Athletes note a sharp improvement in the performance of muscle mass, increased motivation, mood, and endurance. In addition, the active ingredients help to activate the burning of excess fat and reduce appetite.

Muscle Pharm Assault

MusclePharm Assault is a pre-workout complex that charges you with energy and drive. The dietary supplement allows you to increase the effectiveness and duration of exercise, increasing endurance and performance to the maximum level. Active components improve blood circulation, stimulate focus and concentration without nervous overstimulation, and help quickly recover after intense physical activity.

Active ingredients of the proprietary mixture:

• Anti-Fatigue Adaption Matrix - relieves tension and fatigue;
• Strength Domination & Recovery Matrix - increases strength and endurance;
• High Performance Energy & Intensity Amplifier - adds energy, increases the intensity of exercise;
• other substances that promote better performance.

Athletes who regularly take this pre-workout supplement report increased energy and increased endurance during physical activity. Active substances help not only increase the duration and intensity of approaches, but also quickly recover between sets.

C4 EXTREME from the manufacturer Cellucor

C4 Extreme is an excellent pre-workout supplement. Newest technologies, used in the production of dietary supplements, stimulate the performance of the entire body, improving physical and psychological reactions. The mixture helps fight fatigue, increases motivation, and causes an intense burst of energy.

Operating elements of the complex:

• Mucuna pruriens - adds motivation;
• Synephrine hydrochloride - activates and accelerates metabolism;
• Creatine nitrate - improves blood supply to muscles, increases muscle mass;
• Beta-alanine - stimulates endurance, suppressing fatigue;
• Arginine AKG - increases the pumping effect;
• other substances that increase performance.

Pre-workout supplements like Cellucor's C4 EXTREME are a sports blend made with the latest NO3 technology. The dietary supplement contains an active energy formula that allows the athlete to quickly increase his training results, maximizing the potential of his muscles.

Cloma Pharma Methyldrene EPH

Methyldrene is an excellent pre-workout supplement for those athletes who are focused on gaining muscle mass and achieving high athletic performance. Gives a noticeable surge of strength, adds vigor and motivates to achieve maximum training efficiency.

Main components:

• Beta-alanine - increases performance;
• Creatine - stimulates energy flow and blood circulation;
• L-leucine - activates the development of muscle mass;
• DMAE - adds motivation;
• Beta-P - increases endurance;
• Ephedra extract - helps burn fat deposits;
• other elements that improve the athlete’s performance.

Methyldrene is an excellent stimulant for increased performance sports activities. Such pre-workout complexes, user reviews confirm this, help to quickly activate the athlete’s energy potential, give a charge of vigor and drive. By taking Methyldrene supplement on a regular basis, you will achieve the physical results you desire.

How to take a pre-workout supplement?

Manufacturers of sports drugs usually place recommendations on the packaging about the most effective use of their products so that the beneficial substances act as effectively as possible. There is often advice that the mixture should be drunk both on training days and on days free from physical activity. Experienced athletes take pre-workout complexes, reviews confirm this, based on their individual results and feelings during and after sports.

It is recommended to take mandatory breaks or periodically change medications to avoid addiction to the active ingredients. Two or three types of dietary supplements with various types The action will be enough for you for six months, and such a combination will not reduce the effectiveness of your training. When purchasing mixtures, pay attention to the health safety of the elements that make up the product. For example, Craze, a pre-workout complex, was withdrawn from sale on suspicion of containing prohibited stimulants that caused drug addiction.

Conclusion

Pre-workout complexes are an excellent solution for increasing the effectiveness of sports. They improve both the physical and psychological characteristics of the athlete. The active ingredients included in the mixtures help the athlete quickly reach the maximum working training level, perfectly restoring muscles and relieving fatigue between intense physical activity.

Dietary supplements improve performance, stimulate muscle growth, provide an influx of energy and drive, and help focus during a strenuous workout. After taking the dietary supplement, many users note an increase in concentration, a surge of energy, an increase in strength and endurance, and an increase in muscle mass. By taking sports mixtures on a regular basis, you will achieve excellent physical results in a short period of time.

– this is one of the types of sports nutrition that increase the athlete’s performance before training, increase strength, help 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 various other ingredients that can be harmful to the cardiovascular system, so taking such sport complexes Athletes with heart problems should not take it; 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 feedback 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.

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.

What is a pre-workout supplement?

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, when 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 exercisers. muscle fibers and ligaments in full.

Pre-workouts were created to solve all these problems. To put it briefly, pre-workout complex is a mixture of active supplements for taking before training to increase 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 stimulants 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 for use 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, whose reserves during intensive power load are quickly spent. To supply muscles with energy, ensure normal conduction of nerve fibers and metabolic processes, it is necessary to take these substances immediately before training.
• Creatine, responsible for muscle growth and increased strength, and prevents catabolism processes.
• Irreplaceable BCAA amino acids - the main building material of muscle tissue.
• Beta-alanine, which increases 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 training, it helps the muscles, along with the blood, receive all the necessary substances. 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 supplements and other supplements lightly. sports supplements. 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 exercises. 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 drugs 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 V power types sports and bodybuilding.

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 gyms, that the guys interfere with themselves with 2 scoops, because with a smaller dosage they can no longer be inserted.

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))))).