What is pre-workout?
A pre-workout is a type of sports supplement specially designed to be consumed before training.
They are increasingly used by sportsmen and women in all areas: strength, endurance..., as they help to improve performance and combat fatigue. We can find pre-workouts with stimulants, based on caffeine or without stimulants . As well as multiple combinations with other supplements, such as creatine , BCAAs, beta alanine etc.
They are the perfect complement to get the most out of our workouts.
What are the benefits of taking a pre-workout?
There are numerous benefits associated with taking a pre-workout
- They help improve performance, provide energy.
- Delay the feeling of fatigue
- Improve strength and endurance : allowing you to perform and overcome the most demanding and intense workouts.
- They favour muscular congestion, that is to say, what is popularly known as "pumping".
- Increases protein synthesis and the ability to concentrate.
What types of supplements can we find in a pre-workout?
- Amylopectin: is a carbohydrate that comes from starch and is characterised by its high molecular weight, which makes it pass through the stomach much faster, despite being a HC complex . It is used to rapidly load glycogen stores before training.
- Cyclodextrin: is a carbohydrate derived from amylopectin. Like amylopectin, it is characterised by a very high molecular weight , and a very low osmolarity (it dissolves easily in water), although its absorption is even faster.
- Isomaltulose: the speed at which it is digested by the body is slower compared to the previous two. It has a very low glycaemic index, which keeps blood glucose levels stable.
- Creatine: is a substance that is produced by the body by itself, but in limited quantities. It is composed of three amino acids: arginine, methionine and lysine. Its main benefits include helping to increase muscle strength and endurance, delay fatigue. It is stored in the muscle and acts by saturation .
- Citrulline malate : is a combination of the essential amino acid citrulline and an acid salt, malate. Its main functions include combating fatigue and muscle weakness, as well as improving performance and physical capacity. It is a vasodilator. It also contributes to the reduction of Doms (Delayed Onset Muscle Soreness ) i.e., or popularly known as stiffness.
- BCAA : is a compound of three essential amino acids, leucine, isoleucine and valine. Their main function is to contribute to protein synthesis, reduce fatigue during training, as well as being precursors of other amino acids.
- Whey protein : taken before training ensures a steady flow of amino acids, and increases the total daily protein intake.
- Caffeine: is one of the most commonly used pre-workout supplements due to its ability to stimulate the central nervous system .Inhibits adenosine receptors, i.e. those that make us feel tired and fatigued. It increases the feeling of energy and performance, both physical and mental.
- Tyrosine: It is a supplement that stimulates the central nervous system, contributes to the supply of energy and its development during exercise, increases the power and speed of movements. It also has an anti-relaxant function because it blocks serotonin. It helps to combat insomnia.
- L.-carnitine: is an amine synthesised from two essential amino acids, lysine and methionine . involved in the metabolism of fats: promotes their mobilisation and utilisation as a source of energy.
- Taurine : is a stimulator of the central nervous system. It facilitates muscle contraction, and plays a role as an antioxidant. It contributes to an increase in performance, as well as improving strength.
- Beta Alanine : boosts endurance thanks to its antioxidant capacity by increasing carnosine . Delays fatigue. It has the ability to neutralise the acidity produced by increased lactic acid concentration. It is a vasodilator.
How to choose the right one?
We have to take into account that each pre-workout is already formulated with different compounds, as well as the quantities of each one of them.
Therefore, to choose one, we must consider what benefits we want it to bring us. It is important to read and understand the composition .