What is a pre-training complex?
A pre-training complex( or booster) is a type of sports nutrition designed to improve performance during strength training. Usually pre-training complexes contain both stimulating substances, and components that increase blood flow to the muscles.
Advertising pre-workout supplements promises increased concentration, accelerated muscle growth and a significant improvement in strength, but the real effect is often not so pronounced and is due only to the invigorating effect of caffeine and tingling of the skin from beta-alanine.
composition There are three classes of additives that increase the effectiveness of training - central nervous system stimulants( caffeine, taurine), components for increasing strength( BCAA, creatine, beta-alanine, betaine) and components to increase blood flow in muscles( arginine, citrulline).
In addition, manufacturers of sports nutrition often include a large number of B vitamins( up to 1000% of the daily norm) in the pre-training complexes. These vitamins affect the energy processes of the body and the work of the central nervous system.
Are these boosters effective?
On the one hand, pre-training booster often actually increases the effectiveness of training by keeping caffeine and other stimulants. On the other hand, their composition and prohibitive dosages of active substances can easily frighten an understanding specialist.
It is also important that many components do not need to be taken just before training - the above-mentioned beta-alanine is an amino acid that gradually accumulates in the muscles and shows some effectiveness only after a few days of regular intake.
FitSeven described in detail both the effect of creatine on the increase in strength, and on the benefit of BCAA amino acids for the collection of dry muscle mass. However, despite the fact that taking these supplements is recommended to athletes, it is best to take them as separate products.
Beta-alanine( an additive to increase stamina) and arginine with citrulline( nitrogen dispensers and additives to increase blood flow in muscles) are also much more economical in a "pure" form, and not in an expensive pre-training complex with a mysterious "transport system".
Caffeine - the main pre-workout supplement
Regular caffeine, familiar to everyone in everyday life, not only has a powerful stimulating effect, but also affects the secretion of adrenaline and dopamine, activity hormones and joy. Taking caffeine before training increases the overall emotional state and improves mood.
However, it is important to make a reservation that the effect of caffeine on the body is observed only in case of irregular use - if you drink 10 cups of coffee a day, you will not feel anything. That is why it is best to take caffeine only before exercise.
Pre-training complexes have a large number of contraindications and possible side effects. The combination of caffeine with powerful stimulants is not recommended for people with chronic diseases, the presence of any problems with the heart or central nervous system.
Because this class of sports supplements is not a medicinal product, the manufacturer is not required to provide detailed safety studies. Pre-training complex is prohibited for sale only when its composition includes proven poisons or toxins.
Should I take pre-workout supplements?
Although pre-workout supplements are recommended for use( primarily creatine, caffeine, citrulline and beta-alanine), pre-training complexes with a complex composition are best avoided - their safety for health can not be guaranteed.
Manufacturers of sports nutrition often mislead the inexperienced customer, referring to the pre-training complex as a "patented mixture" of incomprehensible substances with a TM badge and promising unattainable effects. Legally they have every right to do this.
Pre-training complexes are sports additives of complex composition for increasing the effectiveness of strength training. Admission of their main ingredients( caffeine, creatine, beta-alanine, citrulline and arginine) as separate additives is much cheaper and safer.