Sports competitions are becoming more demanding and practiced by a greater number of people. That is why more and more is being sought for that supplement that tries to improve performance. Find out which is the best pre-workout that will help you improve yourself and improve your marks.
What you need to know about pre workout supplements
Since the beginning of the competition, ergogenic aids have been sought to improve the performance of athletes. Ergogenic aids can be defined according to Wootton, 1988, as aids that theoretically allow the individual to perform more physical work than would be possible without them.
In the field of nutrition, and specifically, in the field of sports nutrition, the use of supplements known as “pre-training” or “pre-workout” is increasingly common. This type of supplement is born from the need to prepare our body so that it can perform in the best conditions during training or sports competitions. To do this, it is consumed prior to exercise.
The pre-training sessions have both defenders and detractors. The latter point out that they are not necessary if we eat a correct meal moments before training.
The most common supplements used before training
There are numerous supplements or products that are used as ergogenic aids to improve sports performance . These supplements are usually presented in isolation, but we can also find products on the market that combine some of these substances. Below we describe some of the pre-workouts most used by athletes.
Creatine
We can say that creatine is used to obtain energy quickly and reduce muscle acidosis , delaying the onset of fatigue. So it makes it a magnificent muscle repairer.
The most common and generic dose of creatine that is usually prescribed is 5 to 10 grams per day, although if we want to spin finer and adapt the dose to each individual we can calculate it by multiplying 0.1 grams per kilo of weight . In this way, for a person weighing 90 kilos, the recommended dose would be 9 grams of creatine per day.
Beta-alanine
It is a non-essential amino acid and one of the main sources of energy for the muscular and nervous system. It also helps to improve blood sugar levels , thus improving performance during sports.
The recommended dose is around 2-6 g daily. This will depend on the volume and intensity of the workouts. It is recommended to divide the amount into several daily doses.
Citrulline: the best pre workout?
Citrulline is a non-essential amino acid involved in the urea cycle and is formed within the mitochondria from ornithine or from glutamine. Once the citrulline is formed, it leaves the mitochondria to continue the cycle until it forms arginine and finally urea.
This amino acid increases blood levels of arginine. It has the ability to relax blood vessels , protect the cardiovascular system and boost the immune system.
The amount of citrulline ranges from 6 to 8 grams. It should be taken about 30 or 40 minutes before starting sports practice since if we ingest it at the right time to start training, it will not be until the middle of training when we perceive its help.
Arachidonic acid
Arachidonic acid is a long-chain polyunsaturated fatty acid widely used today for its supposed health benefits, including being the precursor of eicosanoid biosynthesis. In addition, it is attributed a fundamental role in the regulation of the inflammatory process in the face of strength training.
A trend in favor of increasing strength, power and muscle mass can be observed with doses between 1g-1.5g per day.
Sodium bicarbonate
Sodium bicarbonate helps improve some facets of training, for example, repeated sprints. H + storage systems are associated with the ability to perform sprints , so this supplement is associated with an improvement in this activity.
In the 80s the Australian Sports Institute published in 2011 a protocol to ingest this substance, although we recommend that you consult a specialist before starting with the supplementation of this compound.
Caffeine, the best pre workout you can choose
Caffeine is a “multi-purpose” molecule. Its main characteristic is to maintain alertness and stimulation in the brain . There, it blocks adenosine, a natural chemical that slows down other brain signals when we need to rest and sleep, so this signal blocking makes it easier for us to feel less fatigued and to prepare for exercise.
Among the main benefits of caffeine we can say that: it enhances the central nervous system by increasing energy levels while reducing fatigue and tiredness and increasing mental attention and concentration.
In athletes it has been possible to observe an increase in performance compared to those who do not take it . This explains why it is increasingly common to find caffeine in so many athlete products and why they use caffeine in some form or another.
How to make it work better ? Applying caffeine as a pre-workout. It is recommended to ingest caffeine around 20 or 30 minutes before sports practice.
Are there any adverse effects in taking caffeine?
We must bear in mind that the intake of this substance as a supplement, like any other, must be done responsibly and without abusing it.
There are sports and situations in which the consumption of caffeine would not be recommended, such as in exercises that require a lot of concentration and precision , due to the state of nervousness and alertness that it can induce or generate.
On the other hand, high levels of consumption can cause overexcitement, which can cause problems when sleeping (insomnia) and sleep quality. This lack of rest could affect recovery after training, so its intake must be closely controlled, if we do not want it to produce an inverse effect to its intake.
Caffeine also increases the heart rate , as it is a stimulant of the central nervous system. Therefore, an abuse of this supplement can cause tachycardias . Finally, another of the characteristics that we must take into account is the interaction that caffeine can generate with other substances such as medications or supplements, so it is always recommended before consumption to consult with a health specialist who is he or she who can regulate the dose and the time of its application.
Conclution
Although there are numerous substances that have been classified as super foods for their benefits for health or sports performance, the truth is that there is no better pre-workout like caffeine.
If you want to improve your performance safely and without putting your health at risk, we advise you to go to a nutrition professional who is he or she who can recommend which supplement or pre-workout to use.
References
- Valverde, A. (August 28, 2018). Effects of Arachidonic Acid Supplementation. (@antoniovalverdefit) Instagram (image). https://www.instagram.com/p/BnBdV5SFXq5/
- Valverde, A. (August 18, 2018). Can Baking Soda Improve Your Performance ?. (@antoniovalverdefit) Instagram (image). https://www.instagram.com/p/Bmn9ENyluAF/
- 3nutritionpro. (February 5, 2019). The benefits of caffeine in high performance athletes. 3nutritionpro.com https://3nutritionpro.com/Blog-Your-NutriExperience/126_Los-beneficios-de-la-cafeina-en-los-aletas-de-high-perience.html
- Nutritienda. What is Citrulline for? Benefits and properties. NutriTienda https://blog.nutritienda.com/citrulina/#:~:text=Este%20compuesto%20fue%20aislado%20por,o%20a%20part%20de%20la%20glutamine.
