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Taking a pre-workout supplement is one of the most common things athletes and sports enthusiasts do nowadays. “Pre-workouts,” as they’re also called, are designed to boost performance during your training session or competition.
Index
- 1 Best time to take a pre-workout supplement
- 2 Taking a pre-workout supplement on an empty stomach
- 3 With other supplements
- 4 Taking a pre-workout supplement on an empty stomach
- 5 How stimulants work in our body
- 6 How to make your own pre-workout?
- 7 Benefits of taking a pre-workout supplement
- 8 Why take pre-workout supplements?
- 9 How to take a pre-workout supplement?
- 10 Cycle its use
- 11 Training and nature
- 12 Related Posts
Best time to take a pre-workout supplement
About 30 minutes before training.
Considering the properties of the supplement in question and especially because it usually contains a good amount of stimulants, the best time should be not too close to about 4-6 hours before going to bed.
As we’ll see next, there’s a solution for that.
Taking a pre-workout supplement on an empty stomach
It’s better if you take the pre-workout after letting some time pass since your last meal, at least 60-90 minutes roughly, although it also depends on the type of food you ate…
With other supplements
You can use it combined with other products that will also help improve your sports performance:
- Carbohydrates to boost energy in the form of glycogen (if it’s a very intense and long activity).
- Amino acids or proteins (if the product doesn’t include them and you want to add these nutrients now).
Want to feel a good energy “punch” before training?
Taking a pre-workout supplement on an empty stomach
No doubt, that’s when you might need it the most, especially if you’re an early riser. It’s very likely that for many, taking a good amount of caffeine right after waking up gives a “punch” to face the workout.
How stimulants work in our body
Concentration
When you take any stimulant, like caffeine, your body reacts by sending a message to the brain, which triggers adrenaline release into the bloodstream.
This substance is produced by the adrenal glands, located above the kidneys. Noticeable effects include increased blood pressure, heart rate, breathing… your body interprets this as a state of alert.
Energy
Adrenaline belongs to the catecholamine group, which acts directly on our central nervous system, enabling the body to better use its potential, resulting in improved strength, endurance, and pain tolerance.
The increase in catecholamines is linked to dopamine release, creating a feeling of higher energy levels.
How to make your own pre-workout?
You’ll always have the option to include various ingredients for your favorite formula. Plus, you can exclude stimulants that keep you from falling asleep, add more if you need, or “mix” to test the effects…
Nervous system stimulants
Like caffeine, green tea extract, guarana… Their role is to delay fatigue, reduce tiredness that appears after a few minutes, especially if the activity is demanding…
Performance enhancers
Like beta alanine, creatine, l citrulline…
Creatine is in many of these products and although it doesn’t act through the bloodstream, it fills ATP stores. Beta-alanine and citrulline malate help extend exercise duration by intercepting lactic acid and promoting its recycling and energy use. They’re known as “lactic acid buffers.” Citrulline helps boost nitric oxide release, increasing oxygenation and nutrient transport to muscle fibers.
Concentration boosters
Based on herbal extracts like ginseng, others enhance neural connections (nootropics), like acetyl L-carnitine, tyrosine…
Benefits of taking a pre-workout supplement
Some benefits you might experience include:
- Boosting energy.
- Enhancing performance.
- Delaying fatigue.
- Increasing concentration.
- Improving nutrient transport.
- Optimizing recovery after exercise.
Why take pre-workout supplements?
In some cases, gains and muscle development are indirectly linked, since if we can boost performance, it creates a stronger stimulus, which translates into more development, provided other factors (nutrition and rest) are respected.
At first glance, they could be seen as a tool to give your best in every workout, maximizing development.
The best advice, especially if caffeine content is high, is to use them exclusively on days you really need them, not out of habit.
Mentally, you’re not 100%, you need a little help, a small “push” to get the engine going…
How to take a pre-workout supplement?
Save it for days with higher energy demand
Limit these products to days of maximum effort, and when your concentration is a bit off due to external factors, but physically you feel ready to train.
A very common mistake is “overusing” pre-workouts. If you want to feel the “punch” and keep its effectiveness, don’t use it continuously…
Avoid adrenal overload
This might seem perfect to keep using over time, but the truth is it causes major wear on our system (adrenals). If you keep your caffeine dose, eventually you’ll need to increase it or won’t feel anything…
That means more stress on your adrenal glands, increasing their workload, resulting in almost no performance improvement (no gains from caffeine overdose).
At this point, you’d do a “reset”, meaning stop all nervous system stimulants, from pre-workout products to coffee, commercial energy drinks…
Cycle its use
We alternate periods of use with rest (on/off), giving our body a break so when we reintroduce the stimulant, always gradually, we get rewarded with all its benefits for sports performance.
Training and nature
Nature equipped us to respond to stress and handle “danger,” but only if it’s quick and clear…
Training could be compared to this alarmed state
So, as much as possible, we’ll let nature do its thing, and if we “face” the bar with weights, it’s like escaping a predator.
The thing is, nowadays we have an advantage and probably “escape better” if we benefit from these supplements, adding a dose of efficiency to training (going hunting…), but only on days when emotional barriers affect us (work, stress…), and knowing our physical limits (taking pre-workout won’t directly improve your 1RM…).
Related Posts
- Do you know how many calories you need to build muscle?
- Vinitrox™, Nitric Oxide Precursor
- Benefits of Taking Peak ATP
- We teach you how to take protein
- Complete guide to starting creatine.
