Pre-Workout
How does pre-workout have a positive effect on performance?
What is it?
Multi-ingredient pre-workout has been a staple ergogenic aid to help those get that extra power they need to enhance their performance as well as augment training adaptations over time.
(Beckner, M, 2020)
Research
There are various ingredients that lie within pre-workout here are some of them and their effects:
-Beta-Alanine: has been shown to promote strength, endurance, and muscle growth
-Actigin: has been shown to increase VO2 max to boost that intense workout
-Citrulline: has been shown to maximize blood flow( commonly called a nitric oxide booster)
-Caffeine: We all know about caffeine this sharpens your mental focus and keeps you alert
*depending on the pre-workout you get there could be different stuff so I'd advise doing the research before the purchase. Down below you'll find some things to watch out for when consuming these products. (Bucked up, 2022)
There are things you have to look out for when ingesting pre-workout:
- paresthesia
-elevated HR
- restlessness
- headaches
* if you're sensitive to caffeine also be aware of how much is in a scoop (Buckner, M, 2020)
* I can't stress it enough the FDA has no say in what is in these products, just make sure you're doing the research.
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References
Beckner, Pihoker, A. A., Darnell, M. E., Beals, K., Lovalekar, M., Proessl, F., Flanagan, S. D., Arciero, P. J., Nindl, B. C., & Martin, B. J. (2020). Effects of Multi-ingredient Preworkout Supplements on Physical Performance, Cognitive Performance, Mood State, and Hormone Concentrations in Recreationally Active Men and Women. Journal of Strength and Conditioning Research, Publish Ahead of Print. https://doi.org/10.1519/JSC.0000000000003660
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Pérez-Guisado, Joaquín1; Jakeman, Philip M2 Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness, Journal of Strength and Conditioning Research: May 2010 - Volume 24 - Issue 5 - p 1215-1222 doi: 10.1519/JSC.0b013e3181cb28e0