Everyone wants to go to the start in full combat readiness, charged for the result, to conduct a high-class intensive training. To do this, the body needs several nutrients, each of which provides an advantage to the body in achieving its goal. Someone seeks to increase endurance, ergogenic (sports performance), and focus, and someone sets the task of enhancing fat-burning processes during cardio loads.
Energy drinks are complexes that raise such indicators as endurance, strength, and mental attitude and help reduce muscle fatigue.
The most studied ergogenic supplement is creatine. The benefits of creatine use include increased endurance through ATP resynthesis, increased muscle mass, muscle fiber size, muscle strength, and power, including delayed onset of fatigue.
While creatine is effective before a workout, its benefits are much greater when taken immediately after a workout. Using 2-5 grams 2 times a day – before and after training gives the maximum effect.
caffeine and guarana
Among the benefits of caffeine intake, one should highlight an increase in overall muscle performance, strength, and endurance, delaying the onset of fatigue and stimulating fat oxidation – fat burning.
The peak effect of caffeine is observed 1 hour after ingestion; however, this indicator may vary from the individual properties and reactions of the human body. Caffeine usually starts working within 15 minutes after ingestion.
Guarana is characterized by a prolonged release of caffeine, which gives the effect of prolonged action. Unlike pure caffeine, when there is a sharp influx of energy and its sharp outflow, guarana provides a long-term effect of caffeine over time and does not cause a sharp increase in acidity in the digestive tract.
Essential amino acids BCAA
BCAA amino acids are characterized by their ability to support muscle activity and protein synthesis in our body. Studies show the effectiveness of using bcaa amino acids before training in reducing the occurrence of muscle microtrauma and increasing muscle protein synthesis.
Take 15 minutes – 1 hour before training for 5 grams of BCAA.
Beta-alanine is an amino acid that increases the accumulation of carnosine in the muscles. Beta-alanine is effective in short, high-intensity exercise. By reducing oxidative stress, muscles can work longer and at higher loads. Very often, beta-alanine is part of pre-workout complexes or energy drinks.
The recommended dosage of beta-alanine is 2-5 grams before training.
Many people prefer to use all-in-one pre-workouts. They are a universal solution, collecting all the necessary components in their formulas. Their combination can have a synergistic effect and significantly increase performance.
Caffeine, creatine, beta-alanine, bcaa, arginine, and B vitamins are the most commonly used ingredients. These complexes help increase performance, strength, endurance, anaerobic energy, reaction time, focus, and alertness to varying degrees.
The product’s dosage depends on the manufacturer and is indicated on the label. In most cases, the best time to apply will be 20-45 minutes before training.
Carnitine, pre-workout fat burners for weight loss
The fat content certainly does not add aesthetics, but it is a good energy source for training. The key point here is how to launch these blobs of energy for the body’s needs.
It is a safe, natural substance similar to amino acids and vitamins but not them – carnitine. Its purpose is to improve fats’ oxidation (burning) by transporting them to cellular mitochondria, where they are burned with the simultaneous release of energy.
In most cases, people resort to universal solutions, which include multi-component fat burners. They may contain substances such as caffeine, carnitine, raspberry ketones, capsaicin, alpha lipoic acid, and plant extracts, which are responsible for increasing the body’s calorie intake, and energy production from fat oxidation.
Protein and carbohydrates before training for muscle growth and mass gain
If your body is not getting enough fuel in the form of calories, then no matter how many energy drinks you pour into it, you will not go far. Before training, be sure to eat 1.5-2 hours before.
A vast body of research confirms the great potential of abe pre workout protein supplementation to enhance athletic performance. At the same time, protein mixed with carbohydrates (gainers) is also effective before training for muscle growth.
Benefits of taking protein before a workout:
- Better anabolic response, muscle growth;
- Better muscle recovery;
- Increased strength and lean muscle mass;
- Increased muscle performance.
- Drink a protein shake 1 hour before hitting the gym.
The main source of energy fuel for muscles is glucose from carbohydrates. During short and high-intensity exercise, the muscles use glycogen stored mainly in the liver and muscles. Due to the limited glycogen stores and the duration of the workout, as they are depleted, overall performance and intensity decrease.
Numerous studies show the need for carbohydrate loading to increase glycogen stores and increase carbohydrate expenditure during exercise.
Fast-digesting carbohydrates release insulin, a transporter of nutrients to muscle tissue. The use of carbohydrates with protein in a ratio of 1 to 1 in a pre-workout shake is considered the best.
Arginine and Nitric Oxide Boosters
Muscle pumping or muscle volume is not just an aesthetic improvement. A good pump increases the delivery of nutrients through increased blood flow to the muscles for better recovery and growth.
Arginine is an amino acid that is converted in our body to nitric oxide (NO). This gas molecule allows the blood vessels to expand so that more blood, oxygen, and other nutrients can flow to the working muscles.