PRE-WORKOUT COMPLEX, RECEPTION AND SIDES.
PRE-WORKOUT AT HOME

Pretty interesting stuff. Unlike many weakly effective supplements, pre-workouts work and not badly. They stimulate, however, not muscle growth, but you, awakening the desire to plow like a galley slave. They contain stimulants such as arginine, caffeine, taurine etc. Just like your favorite Jaguar (very fat joke). Pre-workout is taken only before training. Great for when you don't want to exercise (for a number of reasons).

Do not abuse this supplement under any circumstances to avoid side effects! The desire to train you should be in the vast majority of cases. Enjoy your hobbies, they should not develop into violence against yourself, which can only be cured by pre-workouts. Abuse can lead to decrease in sensitivity from the supplement and disruption of the cardiovascular system. Use a pre-workout only if you feel tired, drowsy, lack of concentration after a hard day's work. If you came to training shortly after sleep, then you do not need to take pre-workout, your body is rested and ready for hard work.

The author of Hardmyas personally does not use any energy complexes, since he never has problems with motivation before hard work. And the price of these supplements makes you motivate yourself once again :)

By the way, there are always options to build yourself do-it-yourself pre-training at home- cheaper and no less effective. Any ready-made pre-workout consists of a lot of herbs and preparations that can be bought at a regular pharmacy without difficulty and a prescription, namely: ginseng, eleutherococcus tincture, pure caffeine (but not coffee), lemongrass, rhodiola rosea and others. Such biologically active agents are usually called adaptogens.

Adaptogens, like all pre-workouts, stimulate the central nervous system, have a tonic effect on the body, increase physical performance and endurance, increase mental performance and mental concentration, improve mood. Why are you not pre-trained? And if you look at the price of pharmacy adaptogens, then the store sports nutrition You definitely won't go back for stimulant supplements.

But again, do not abuse any energy drinks. And it's not even about possible overdoses, possible physical or psychological addiction. Remember the good old saying - if you don't want to shit to eat, don't torture your ass with your mouth. If you don’t want to practice, if you don’t have an elementary desire to pack a bag for the gym, then no stimulants will help you, except temporarily. Really do what you are rushing from, what you want to do collapse mountains and browser window. Well, if you don’t have such hobbies, then sit down at the computer, open a social network or DotA and don’t close them for the rest of your life. The main wish in this case - do not multiply, do not interfere evolution and natural selection. Sorry if I offended anyone :)

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Pre-workout complexes are a category of sports nutrition products designed to increase the productivity of an athlete during sports. For achievement maximum effect it is recommended to take them about 30 minutes before the start of the workout - hence the name of the supplement.

What are pre-workouts and how do they work?

There are several parameters that are affected by the intake of pre-workouts:

• strength indicators;
• aerobic and anaerobic endurance;
• blood supply to the muscles during training (pumping);
• recovery between sets;
• performance, energy and mental attitude;
• focus and concentration.

This effect is achieved due to certain components that make up the pre-workout complexes. For example, an increase in strength indicators occurs due to the presence in the composition . Thanks to him, ATP accumulates in the muscles - the main source of energy for human body. As a result, the athlete is able to perform more reps per set or work with more weight per set. strength exercises X.

Endurance improves due to the presence of beta-alanine in the composition. This capable of pushing back the fatigue threshold. Therefore, it will be easier for you to perform a load of medium intensity. Running, swimming, an exercise bike, as well as strength work with average working weights will be easier. A characteristic symptom after taking beta-alanine is a tingling sensation on the skin. This means that the manufacturer did not spare the amino acids, and the desired effect will be achieved.

Pumping is the main goal of training in the gym. It is a decisive growth factor muscle tissue. A number of components of pre-workouts contribute to improved blood supply to the muscles. The most popular and effective of them: arginine, agmatine, citrulline and other nitrogen donators. These substances increase the pumping, due to which more oxygen and beneficial nutrients enter the muscle cells.



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To enjoy training process, you need a powerful motivation and mental attitude. To do this, the composition of pre-workouts includes components that have a stimulating effect. The lightest and most harmless of them: caffeine and taurine. These are relatively weak stimulants of the central nervous system, which give energy, increase mood and do not harm the body.

However, a number of manufacturers also use stronger stimulants, such as 1,3-DMAA (geranium extract) and ephedrine. They overexcite the central nervous system, which forces the athlete to train harder, use more working weights and rest less between sets. Such strong pre-workout complexes have side effects. Abuse of these products can lead to problems with the cardiovascular system, central nervous system depletion, irritability, apathy and insomnia.

In the Russian Federation, ephedrine is equated to narcotic drugs, and geranium extract is included in the list of prohibited drugs by the World Anti-Doping Association. It is not recommended to use pre-workouts with geranium for persons under 18 years of age or who have contraindications for health reasons. Strong stimulants have a strong fat burning effect, so you should not combine their intake with fat burners during weight loss - it will turn out overload on the body.

Concentration is an important factor in effective exercise performance. Continuous feeling of work target muscle group promotes intensive recruitment muscle mass. DMAE, tyrosine and carnosine, which are part of many pre-workout complexes, contribute to the correct mood throughout the workout.

How pre-workouts affect the body

99% of athletes take pre-workout supplements for the sole purpose of energizing and working productively in the gym. All other factors are secondary. The stimulating components of pre-workouts are mainly responsible for this. It is they that affect the central nervous system, as a result of which the body begins to intensively produce adrenaline and dopamine. Under the influence of these hormones, the athlete feels the need to train longer and harder.

Approximately 15-30 minutes after taking the pre-workout complex, the following processes begin to occur in the body:

• mood improves due to;
• the activity of the cardiovascular system increases, the heartbeat quickens;
• blood vessels dilate;
• drowsiness disappears, working capacity increases due to the activation of adrenergic receptors.

Training in this state is more productive: muscles fill with blood faster, working weights increase, concentration does not disappear until the end of the workout. But in practice, not everything is so rosy - at the end of the pre-workout, unpleasant side effects begin to appear: headache, drowsiness, fatigue and insomnia (if you exercise less than 4-6 hours before bedtime).

Benefits of pre-workout supplements

Being sports supplement, the pre-workout performs the main function: it helps to train more productively and more intensively. This required condition achievement of any sports results. Whether your goal is to burn fat, build muscle, increase strength, or anything else, training should be hard.

Increasing the intensity and productivity of training is the main useful property pre-workouts. If we study this issue in more detail, then the individual components of pre-workouts perform other important tasks for health:

• immune support (glutamine, vitamins and minerals);
• improved circulation (arginine, agmatine and other nitric oxide boosters);
• increasing the cognitive function of the brain (caffeine, taurine and other stimulants);
• adaptation of the cardiovascular system to increased physical activity(stimulants).



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Harm of pre-workout complexes

Unfortunately, many athletes do more harm than good from taking pre-workouts. This mainly applies to supplements containing geranium extract, ephedrine and other strong stimulants. Let's look at what problems athletes most often face with the abuse of pre-workout complexes and how to minimize the potential harm from them.

Possible harm	How does it manifest itself	Cause	How to avoid it
Insomnia	The athlete cannot fall asleep for several hours, the quality of sleep worsens	The abundance of stimulating components in the composition of the pre-workout; late reception; exceeding the recommended dosage	Use pre-workout complex without caffeine and other stimulants, do not exceed the dosage and do not take it less than 4-6 hours before bedtime.
Heart problems	Tachycardia, arrhythmia, hypertension	Excess of stimulating substances in the composition of the pre-workout, exceeding the recommended dosage; individual contraindications to the components of the product	Use formulations without caffeine and other stimulants, do not exceed the dosage
Decreased libido	Decreased sexual activity, erectile dysfunction	Vasoconstriction in the genital area due to an excess of strong stimulants (geranium extract, ephedrine, etc.)	Do not exceed the manufacturer's recommended dosage or use a "softer" pre-workout
Overexcitation of the central nervous system	Irritability, aggression, apathy, depression	Regularly exceeding the recommended dosage	Do not exceed the dosage recommended by the manufacturer and take breaks in the use of pre-workouts
addictive	Constant drowsiness, unwillingness to train without the use of a pre-workout complex	Getting used to the action of the pre-workout and exceeding the recommended dosage	Take a break from taking the pre-workout complex to restore the central nervous system and the sensitivity of adrenoreceptors; use pre-workouts only before the hardest workouts

Conclusion: pre-workout complexes cause noticeable harm only with constant use and exceeding the recommended dosages (one scoop). It is recommended that after 4 weeks of taking a break of 2-3 weeks to "reboot" the central nervous system a little. This the most important rule taking pre-workout supplements. However, in practice, few people follow it.

The psychological aspect is important. With the regular use of pre-workouts, it becomes difficult and boring for an athlete to train without them: there is no energy and drive, working weights do not grow, pumping is much less. Therefore, the athlete continues to take them day after day. Over time, the body gets used to this, you either have to choose a more powerful pre-workout complex, or exceed the recommended dosage by 2-3 times. As a result, negative side effects develop.

If you take a pre-workout according to the instructions, do not exceed the recommended dosage and take breaks in taking, you will not cause harm to the body. Pre-workout complexes are potentially dangerous for athletes with arterial hypertension, vegetative-vascular dystonia, allergies to certain components of the product, and those under the age of 18. In any case, before taking it, it is recommended to consult with the trainer how to take a pre-workout and which one is better to choose.

How to choose a pre-workout complex and what to look for

The best pre-workout is the one that suits your goals. First of all, pay attention to its composition. It should not be filled with components whose benefits have not been scientifically proven. These substances include: tribulus, hydroxymethyl butyrate, chitosan, green tea and coffee extract, extract, phenylethylamine and others. Do not overpay for those components whose action has not been studied and proven.

Now it is important to decide what exactly you need a pre-workout complex for. Pay attention to the following components in the composition of the product and their dosage. The larger it is, the more pronounced the effect will be.

If you have one specific goal on this list, buy a separate supplement, such as creatine or arginine. They are available at any sports nutrition store. It will be much more profitable. Another thing is if you need everything at once. Then you can’t do without a pre-workout complex.

Another factor in choosing a pre-workout is taste. Many manufacturers deliberately make the taste too pungent and unpleasant so that the buyer is not tempted to overdose. However, that doesn't stop anyone. It's best to pick a pre-workout with a neutral flavor so you don't get sick of it by the middle of the can.

The consistency of the product is also important. It often happens that the powder cakes, unpleasant lumps are formed that do not dissolve in the shaker. Of course, you will have to come to terms with this, but the second time you are unlikely to buy the same pre-workout.

Results

Pre-workouts improve training performance, but the abuse of these supplements is fraught with a number of side effects. It is worth taking such complexes in moderation and only after consulting with professional trainer and a doctor.

Promotes better concentration in training, increased strength, endurance, pumping. The effects are certainly cool, but there are a number of but .... Now I will describe to you personal feelings and observations of acquaintances from the gym.

Cons of pre-workout

1. Fast getting used to sensations.

For a while, I got hooked on them. So friends, it’s more interesting and effective to work out with a pre-workout, but then you don’t want to train at all without it. No longer such endurance, not such a fuse, you become a lazy bag. You get addicted like a drug.

2. Getting used to dosages.

First, you are inserted from the floor of the scoop, then you move on to one, and so on. How many times have you noticed gyms that the guys interfere with themselves by 2 scoops, because from a smaller dosage they no longer insert them.

3. Harm to health.

Listen to professional athletes like Alexander Kodzoev or Mikhail Prygunov, these guys took it every day for a year, instead of coffee, to keep them awake, and then they got heart problems. This is what they personally said in an interview on video.

4. Exhaustion of the nervous system.

My opinion is that all the stimulants that are part of this supplement give you energy as if in debt. It feels like you're tired, accepted pre workout, worked out, and the next day you are even more exhausted than you were before the appointment. And as you wanted, the body asks for rest, and you forcibly invigorate it. You have to pay for everything.

5. Problems with sleep from excessive overexcitation of the central nervous system.

Now I would like to analyze the composition of most pre-workout complexes.

1. Caffeine is the main ingredient in this supplement. Stimulates the nervous system. The price is three kopecks.

2. Creatine - Increases efficiency. It would be nice to put only the transport system, but they manage to put the usual creatine monohydrate, which will begin to act when you have already finished your workout.

3. Arginine - for better muscle pumping with blood. But even here this supplement is ineffective, you can read the article, I cited a number of studies in it. Personally, I don't see the point at all in pumping for natural training, the blood has come and gone. Natural training is work to increase strength, unlike training on the course, where both pumping and all methods are good.

4.BCAA and Glutamine. Why are they added here at all? Their insignificant amount in the amount of 1-2 grams, this is so for extras for the amount of ingredients listed on the label, but there is no sense from them.

Summing up

1. Watch and read the ingredients and look for newer and better formulas, with creatine transport systems, etc. Personally, when I want to cheer up, I just drink pharmacy caffeine and this is quite enough, and then it cannot be taken constantly.

2. Do not take this supplement on a regular basis. My advice if you want to take a pre-workout, then use it only when training legs, because. this workout requires the most effort.

3. If you feel that you have no strength, do not take a pre-workout, but rather take a break from training, otherwise you will drive yourself into overtraining.

Friends, take care of your health, you have one, and there are many sellers of sports nutrition))))).

Let's move on to energy stimulants

With this publication, I am going to kill three birds with one stone and accordingly I plan to write three articles.

1) Testing various factory-made pre-workouts and energy drinks to determine their suitability for a variety of workouts in the gym, for long sets. And for spherical survival, when you need to go far and quickly with little or no rest, i.e. actually a march
In the first part I will try different variants present on the sports nutrition market and analyze the composition, the effect and general impressions

2) I will try to find the most matching recipe for a homemade energy drink and evaluate its effectiveness, as well as the cost, i.e. whether there will be a gain over factory counterparts.

3) I will try to choose the simplest and most budgetary, while naturally working recipe for a pre-workout / energy drink, the ingredients for which can be bought at any pharmacy.

We will start with the first point of research - testing factory pretrain samples.

I want to note that the reaction of my body may not coincide with yours. As always, all actions at your own peril and risk.

To do this, I ran around the sports nutrition store and bought a few samplers.

The average price of one sampler (i.e. one serving) revolves around 100 rubles. We will take this amount as a maximum when "designing" our own recipe.

Tested first Magnum Limitless - the most expensive of those presented in the review - 150 rubles. per serving.

Niacin - 20 mg (100%)

ISOPOWER COMPLEX™ - 7 g
Creatine Isolate
Creatine Purivat
Creatine Phosphate
Carnosyn® Beta Alanine
Isolate whey protein 90%

L-Citrulline - 5 g
Betaine Anhydrous (trimethylglycine) - 2.5 g

HAPPY BRAIN™ - 1.42 g
L-Tyrosine
caffeine anhydrous
Bacopa Monnieri Extract 30:1 (50% Bacosides A & B)
Choline Bitartrate Nutmeg Fragrant (Myristica fragrans) extract 10:1
Gamma-aminobutyric acid (GABA)

Beet Root Extract (50% Betaine) – 500mg
Pine Bark Extract (90% Oligomeric Pro) - 100 mg
Chromium 454®

Other Ingredients: Maltodextrin, natural flavors, silicon dioxide, medium chain triglyceride oil (from coconut and/or palm kernels), sucralose, red 40.

Let's take a look at the ingredients:

Niacin is nothing but nicotinic acid or vitamin B3.
Isopower complex. Consists of creatine, beta alanine and protein.
Creatine is a natural compound produced in the body from three amino acids (arginine, glycine and methionine). Enhances short-term athletic performance.
Beta alanine - increases fatigue threshold, eliminates muscle pain after training, reduces recovery time.
Protein is just protein.
L-Citrulline is an amino acid. Increases endurance.
Betaine is a vitamin-like substance. Increases muscle endurance.
L-Tyrosine is an amino acid. Eliminates fatigue, improves concentration and mood.
Caffeine anhydrous is a stimulant.
Next up are two herbal extracts and Gamma-Aminobutyric Acid (GABA) is a nootropic.
Further, extracts again - from beetroot and from pine trees, as well as Chromium 454® i.e. chromium is good that it is not bromine.

The composition is of course interesting, but we are interested in the effect.

The tests were carried out on a climbing wall. An hour and a half of climbing and half an hour of standard strength exercises: pull-ups / push-ups / abs / hyperextensions. Then walk 5 km.

From taking Magnum Limitless, of the possible effects, there was an increase in enthusiasm at the beginning of the climbing process. In general, that's all. The results did not change, fatigue and muscle sensations remained similar to training without the use of energy drinks.

Four hours after taking it, a "rollback" began: lethargy, drowsiness, laziness.

Taste - fruit punch, did not like it. It knits, a sediment remains at the bottom of the bottle after dissolution.

Fallen Angel - 100 r. per serving

Compound:
Creatine, Beta Alanine, Taurine, Tyrosine, Mucuna, Aspartic Acid, Agmatine Sulfate, Betaine, Caffeine, Citrulline, Green Tea Extract, N-methyltyramine, AMP Citrate, Arginine, Pikatropine.

Exact dosages are not specified.

From what we have not yet analyzed, it is present in the composition.

Taurine is a stimulant.
Aspartic acid, agmatine sulfate, increase testosterone production.
N-methyltyramine is an almost complete analogue of amphetamine.
AMP Citrate is a CNS stimulant that pairs well with caffeine.
Arginine - restores muscles after training.
Pikatropin is a nootropic.

Judging by the composition - a whole complex of stimulants + almost a complete analogue of amphetamine, An excellent combination))

Impression:
Took half an hour before training. Liked the taste

After about 20 minutes, the pulse at rest jumped up to 100 beats, there was a feeling of a heart bursting from the chest. This effect lasted about an hour, I was just doing cardio and wondering if I would die right there from a heart attack. It worked out. But I didn't like it very much.

From positive. After exertion, the muscles very, very quickly stop hurting. This made it possible to increase the duration and effectiveness of training by about one and a half times, after training there was no pain in the muscles, just as I had not been exercising.

After the cessation of the "stimulating" effect in the form of an overestimated pulse, I began to discover states of wild "impatience" in myself, I wanted to increase speed, do exercises faster, even faster. Arguing with people, conflict. A kind of feeling of "youthful recklessness", but with a negative connotation. I didn’t like it, as if you were going to drive yourself like a horse. But rushing is not childish, yes.

At the same time, concentration, attentiveness significantly decreased, and fine motor skills were severely affected.
Increased libido.
The mood hasn't changed

After 4-5 hours from the moment the action began, all effects disappeared. There is no rollback and particular fatigue, as well as no pain in the muscles. General state cheerful.

In general, the effects were rather disliked. But the results have really improved. Can be recommended if needed. It will be good for a march on foot, you can go and go and go and go, then run, then go again))))

MESOMORPH 120 r per serving

Compound:
Synthenox Carnosine/Nitric Oxide Complex: 6500 mg
Beta Alanine
L-Citruline DL- Malate 2:01
Arginine alpha-ketoglutarate
Mesowell Cell Volume ATP Matrix: 4500mg
Di-creatine malate
L-Taurine
Creatine Nitrate
Ascorbic acid
Creatinol-O- Phosphate Agmatine sulfate
Neromorph-Neuro Energized: 1870 mg
Glucoronolactone
Methylxanthine Anhydrous
3,7-Dihydro-3,7-Dimethyl-1H-Purine-2,6-Dione
Naringenin
Geranaburn (geranium oil)

In the composition, everything is standard, from the unknown so far:

Glucoronolactone - metabolite/stimulant
Methylxanthine Anhydrous - regular caffeine
3,7-Dihydro-3,7-Dimethyl-1H-Purine-2,6-Dione is nothing but pentoxifylline - it improves microcirculation.
Naringenin - grapefruit extract.
Geranaburn (geranium oil) is a stimulant that jocks pray for.

Impression.
Because the internet is full positive feedback I expected more, in short, not pearl.
The taste is pleasant.
Half an hour after the reception, the mood improved. From the side of the central nervous system, no changes were noticed. The training went on as usual.
After training, there was no pain in the muscles.
Libido increased
An hour later, a rollback came in the form of general fatigue and slight depression, it passed quickly, in 40 minutes, then everything was as usual.

IN overall result dissatisfied, did not notice much effect.

Old Jack Genone 100r per serving.

Compound:
- creatine monohydrate
- beta-alanine
- taurine
- L-Arginine alpha-ketoglutarate
- anhydrous caffeine
- theophylline
- 1-3 Dimetyhlamylamine
- extract of Chinese magnolia vine berries (Schisandra A)

1-3 Dimetyhlamylamine is nothing but geranium extract.

Despite the mediocre composition, the effect exceeded all expectations. About 15 minutes after ingestion, the mood began to rise rapidly, and the body accelerated.
I wanted to run/jump/exercise. At the same time, the reaction and concentration were not affected. Enthusiasm is the same all the time of the action, and this is about 4 hours.

Workout went great, no muscle soreness or fatigue

There was no waste. Slept well.

The effect is recognized as excellent. Of all the pre-workouts I've tried, this has been the most interesting and effective.

PSYCHOTIC by Insane Labz 100r per serving.

Compound:
Beta-Alanine
Anhydrous caffeine (caffeine Anhydrous)
Resprin - calms the nervous system, increases mental clarity, normalizes blood pressure.
Huperzine - improves cognitive functions (attention, memory, language, visual-spatial perception)
Hordenine is a fat-burning component that adjusts the body to maximize energy consumption due to body fat, in other words, the body receives energy from stored fat.
DMAE
R-B-methylphenylethylamine is a nervous system stimulant without side effects. AMPiberry
Creatine Monohydrate

After the reception, the state began, like a sack. Excessive sweating, feeling hot, depressed mood. In short, the exact opposite of the intended effect.

I didn't like it very much.

Gold Star Black Annis 100r per serving.

beta alanine
- DL-malate 2:1
- N-Acetyl-L-Tyrosine
- arginine alpha-ketoglutarate
- di-creatine malate
- agmatine sulfate
- methylxanthine anhydrous
- geranium oil extract (Geranabum)

Despite the rather standard and seemingly working composition, I did not feel the effect at all.

Summary!

In terms of the combination of effects on my body, pre-workout has the best effect. old jack, I opted for it and bought a whole jar. When buying a jar, the cost of one portion turned out to be 67r

On this, I finish the research on industrial designs and move on to homemade products.

If I stumble upon a probe that is not covered in the review, the review will be supplemented.

This question is asked by many bodybuilders. In fact, the components of most of these formulations are known to every professional. So why not try to "assemble" your dreams?

Someone will say that quality and enough effective option can only be obtained in the laboratory. How objective is it? Let's try to figure out the details.

Most of the components indicated in the compositions, and not prohibited by the legislation of the Russian Federation, can be easily ordered on the Internet or even bought in a store / pharmacy.

"do it yourself". Advantages and disadvantages

First, let's figure out what action we need? Nice complex has several important effects:

• Improves concentration, which is necessary for correct execution exercises;
• Improves mood, raises motivation;
• Provides pumping (blood filling of muscles);
• Gives a release of energy;
• Increases the endurance of the athlete, allowing you to perform more approaches and repetitions.

Collecting the optimal recipe do-it-yourself pre-workout complex, we must find those components that are freely available and do not require a prescription.

Plus self-manufacturing in that you can exclude some ingredients, change their quantity. For example, when you are drying, it will interfere, retaining water in the body. Also, during an endurance training cycle, you will need more beta-alanine. After all, he is responsible for the production of carnosine, which protects against lactic acid (muscle acidification).

With more difficult. It and its derivatives are found in many formulations. But you can only take a caffeine-containing pre-workout in the morning. Before evening training, it is contraindicated. Otherwise, sleep disturbances cannot be avoided. Similar instructions for another stimulant - 1,3 - dimethylamine.

The response to these substances is individual and highly dependent on the dosage. One athlete 400 mg. caffeine gives a burst of energy, while others cause drowsiness. Try to start with 200 mg, gradually increasing the dosage to 300. Otherwise, you risk causing a short-term surge, and then a breakdown.

Using CNS stimulants before each workout is harmful and pointless. They should be used only in cases where maximum concentration is needed.

Of the natural sources of caffeine, guarana is still in the lead. Schisandra chinensis extract is considered to be a good and fairly safe stimulant. It can be seen in many compositions under the name "schizandra".

And / or lemongrass, it makes sense to mix with vitamin C (500 mg), 3 grams, 5 g of creatine, 5 g. Some athletes use this tool as an addition to ready-made pre-workouts. Reviews of those who made such compositions at home are ambiguous. Some have had an explosive effect, others have received only some of the necessary changes, and still others have not succeeded at all. Why does it come out like this?

If you prefer ready-made pre-workout complexes with precisely matched dosages, there are several options:

• - a Russian product from a brand that is gaining popularity.
• - a good pre-workout that provides a powerful burst of energy and increases the endurance and concentration of the athlete.

You can buy high-quality complexes on the website of the online store. There is an excellent choice, delivery across all Russia.

Video: Do-it-yourself pre-workout complex