A pre-workout complex or simply pre-workout is one of the many helpers for both a beginning athlete and a person who has been involved in any sport for quite a long time. This complex is an excellent way out of a situation where a person combines different types activities, in particular work and sports. Very often circumstances simply force training to be carried out in evening time, after a not always easy day at work. It is in such situations that a pre-workout comes to the rescue, which can instantly charge you with vivacity, energy, give strength, increase endurance and, most importantly, awaken the desire to go to training and give it your all.

What is pre-workout

Pre-workout complexes are one of the components sports nutrition, which appeared in sports not so long ago, but have thoroughly established themselves in this branch of human activity, having established themselves as a drug that can take an athlete to a new, higher level of achievement.

Due to their specific composition, these substances have a beneficial effect on the body, causing it to effectively and full force devote yourself to training, since their action is aimed, first of all, at increasing performance during regular strength loads and maximum recovery muscular system after such exercises.

This type of nutrition is used primarily in bodybuilding, since as a result the athlete receives the desired muscle growth, strength and a large boost of energy.

Workouts after using pre-workouts seem easy and bring only pleasure, since all strength loads are performed without stress, effectively and without harm to health.

The main reasons why athletes start taking pre-workouts is the ability of these drugs to:

• Increase productivity.
• Develop maximum strength and endurance.
• Prevent muscle damage during training.
• Improve protein synthesis.
• Awaken energy.
• Concentrate.
• Increase the rate of fat burning.
• Normalize the hormonal system.

What are pre-workouts in practice?

Basically, this is a set of certain components, the proportions of which are strictly standardized in order not to cause harm to the body.

Compound

Today, there are a sufficient number of pre-workout complexes, which allows the athlete to choose exactly the one that best affects the body, but at the same time does not harm it in any way. Nevertheless, in their basic composition they practically do not differ from each other. The difference can only be in the dosage of one or another component.

Let's look at the main constituent elements modern pre-workouts:

Caffeine.

Caffeine is one of the main components of pre-workout supplements and is found in most of these drugs. Due to its properties, caffeine is able to stimulate the central nervous system, increase performance, activate mental abilities, increase concentration, develop endurance. physical activity, give a significant boost of vivacity and energy, dull the feeling of fatigue, which contributes to effective training with full display.

Taurine.

Taurine is considered a strong antioxidant because it is able to control homeostasis in muscle cells. But this is not the only reason why this substance is used in pre-workouts. Taurine is able to reduce microtraumas of muscles, due to which muscle tissue lasts longer, maintaining performance, increases their endurance, promotes the development of strength and rapid recovery after training.

Creatine.

Thanks to the presence of creatine in pre-workout complexes, all other elements contained in the supplement are quickly absorbed. This component also increases endurance, promotes rapid muscle recovery, and develops physical strength, affects the flow of energy.

Guarana.

BCAA.

This is a complex consisting of three amino acids: valine, isoleucine and leucine. Due to the fact that these substances are able to instantly saturate the body with amino acids after consumption, the possibility of damage muscle fibers during training is reduced to a minimum, which, accordingly, contributes to better endurance, development of strength, rapid recovery after exercise, increased energy and vigor, increased muscle mass, reducing the feeling of fatigue.

Tyrosine.

Tyrosine is the main source of adrenaline, which is known to activate the nervous system. This substance is essential amino acid when it comes to increasing energy levels. Another significant advantage is the almost complete absence of negative effects.

Arginine.

Arginine is an amino acid that is responsible for the level of nitric oxide in the athlete’s body. It is nitric oxide that ensures the flow of blood into muscular system, dilating blood vessels, as a result of which the feeling of fatigue does not have much manifestation. In addition, this amino acid supplies muscles with nutrients and oxygen, activates the formation of growth hormone, resulting in an increase in muscle mass, affects the process of protein synthesis, and develops endurance.

Beta-alanine.

Beta-alanine is also an amino acid, the main function of which is to quickly restore muscle condition both between sets and between workouts, which makes it possible to exercise longer, more effectively, more often, more intensely. This amino acid also helps to awaken a significant amount of energy and develop endurance.

Vitamins and minerals.

These components are considered quite important components of pre-workouts, since their main task is to maintain immune system, restoration of spent resources, stabilization of the activity of all body systems.

In addition to the listed main components that can be part of a modern pre-workout complex, there are also a sufficient number of different ingredients that are used as aids, thereby enhancing and improving the effect of the drug.

Action

Thanks to their specific composition, pre-workout complexes can have a positive effect on the body’s condition during training, as a result of which the athlete receives:

• Increased muscle strength.
• Development of endurance.
• Improving blood flow to muscle tissue.
• Minimizing damage to muscle fibers during training.
• Dull feeling of fatigue.
• Increasing physical activity.
• Stimulation of the nervous system.
• Development of muscle mass.
• Muscle pumping.
• Ability to quickly recover between workouts.
• Increased concentration.
• Exception side effects.
• A charge of energy and vigor.
• Great mood.

Species

Depending on the goal that the athlete sets for himself, all pre-workouts can be divided into several types:

• Pre-workouts, the action of which is aimed at developing strength. Here you need to pay attention to the presence in the pre-workout complex of a significant dose of components such as beta-alanine, betaine, creatine.
• Pre-workouts that focus on nutritional components.

Particular attention should be paid to the fact that such pre-workouts should not contain stimulants.

The development of muscle endurance occurs due to the presence of nutrients, and not due to the influence of stimulants on the central nervous system. nervous system. Indicators of just such a pre-workout are the presence of tyrosine, taurine, pink radiola, and B vitamins.

Side effects

The use of pre-workout complexes, in addition to positive results, unfortunately, can sometimes have very negative effects. In particular, failure to follow the instructions for taking the drug can lead to an overdose, which can result in headaches and problems with the gastrointestinal tract.

Athletes who already have heart problems are strictly prohibited from using such drugs.

Using pre-workouts on a regular basis very often leads to addiction, and this situation occurs more on a psychological level than on a physical one.

As a result, an athlete without this stimulant cannot perform even half of that power load which can be easily overcome by taking the drug.

The presence of the beta-alanine component in pre-workouts can be manifested by a slight tingling of the skin.

The consequences of taking a strong stimulant drug are also the inability to sleep at night.

Reception and dosage

Pre-workout complexes, like other drugs, must be taken strictly following the instructions, so as not to cause harm to your body instead of benefit. In this regard, you need to start taking pre-training with small doses (in particular, with half the dose suggested in the instructions). If no side effects have been identified, then you can take the drug according to the instructions.

The less food remains in the stomach, the faster and more effective the drug will act.

Experts do not recommend using such drugs if the body’s fatigue is, so to speak, “on the face.” In this case, it is better to cancel the workout and stop taking any pre-workout medications. The athlete just needs to have a good rest and sleep.

Due to the numerous types of pre-workouts, athletes try to stick to one, already proven drug. This is understandable, since the cost of pre-workout complexes is quite high.

It is necessary to take into account a small nuance: any organism is prone to getting used to the components of a drug used for a long time.

Therefore, many experts involved in sports nutrition recommend not stopping at one pre-workout, but trying and choosing at least three in order to be able to alternate their use. This approach to the use of pre-workout complexes will eliminate the effect of addiction to them.

You should not use pre-workouts on days when training is not planned, since their action is aimed at toning all body systems.

If, after taking the drug, this energy is not spent in full, this, naturally, will not have a very positive effect on well-being and health.

Pre-workout complexes combine well with various supplements, for example, amino acids, mass gainer, creatine, etc. But, in this case, it is important to take into account the fact that if the pre-workout already contains the necessary additive (for example, protein), then it should not be used additionally.

Top 6 best pre-workouts

There are a number of specific drugs that are preferred by most consumers. Among them are:

NOxtreme from the manufacturer Multipower.

It is considered a fairly high-quality drug, the peculiarity of which is a highly stimulating and anabolic effect. This pre-workout is filled with quite effective stimulants that help improve blood circulation in the muscles, increase pumping, provide a boost of vigor and energy, reduce the feeling of fatigue and dull muscle pain during training, and promote rapid recovery between classes. In addition to potent components, this pre-workout complex is distinguished by the presence of vitamins, calcium, creatine, protein and amino acids in its composition.

Cellucor C4 Extreme.

It has a specific formula, based on which the developers took the well-known creatine. A positive aspect of this pre-workout is the presence of vitamins B and C in its composition, thanks to which recovery processes occur at a faster pace. Taking this drug allows you to increase the intensity of your workouts, increase their pace and quantity.

S.A.W.

This product is intended for athletes whose goal is to supply the muscles with good blood flow, resulting in high level pumping, getting a fairly strong charge of energy, increasing muscle mass. All these points were made possible thanks to carefully selected ingredients, including terosine, taurine, beta-alanine, arginine, etc.

NO-Xplode 2.0 BSN.

It is considered one of the “brand” pre-workout complexes, since over the years it has maintained its product at a high quality level. This pre-workout is quite popular not only among bodybuilders, but also among athletes involved in wrestling, athletics, run. Thanks to the presence of four types of creatine in the composition of the drug, as well as a full complex of B vitamins, taking this pre-workout ensures an increase in all indicators necessary for an athlete.

Gakic Hardcore by MuscleTech.

One of the most powerful complexes in its action, although it has a fairly mild effect, so even girls can take it. Very easy to use and has no side effects, of course, only if the permissible limit according to the instructions is not exceeded. This drug is a good stimulant, increases the amount of blood flow to muscle tissue, accelerates its growth, and promotes recovery. The biggest advantage of this pre-workout is its anti-inflammatory effect.

Animal Pump Universal Nutrition.

This pre-workout complex has been on the sports nutrition market for quite a long time and has proven itself only with positive side. It consists only of high-quality ingredients: creatine, vitamins, beta-alanine, etc. It is characterized by fast and effective action: a surge of vigor and energy occurs within 15-20 minutes after taking the drug. Its only huge disadvantage is its too high price.

Do-it-yourself pre-workouts

Due to the fact that ready-made pre-workout complexes offered by manufacturers on sports nutrition shelves have quite high prices, many athletes are looking for alternative ways to replace these products that can be made at home. We offer several options for such pre-workouts, the components of which can be found in pharmacies and can be easily made at home.

1. Eleutherococcus tincture.

This drug can be found in almost any pharmacy and is quite inexpensive. One bottle is enough for 3-4 workouts. Use strictly according to instructions.

1. Ginseng.

Among all the ginseng options that are available on the market, it is better to give preference to granulated. It is not as easy to find as eleutherococcus tincture, but this product has a strong stimulating effect: the charge of vigor lasts for 3-4 hours.

Can be used not only in sporting purposes, but also to prepare for the session, negotiations, to maintain a state of wakefulness during exams.

You can take from 5 to 20 tablets, depending on the purpose of use.

1. Green tea with lemon.

Ingredients:

• Green tea 2-3 bags
• Lemon 1 slice
• Honey 1 tsp.

Perhaps the lightest and softest to use. Suitable for those athletes who do not need a strong pre-workout, since their body is in good physical fitness: no fatigue or exhaustion.

1. Caffeine sodium benzoate.

It is this structure of caffeine that has the most significant stimulating effect, since it has a number of advantages compared to caffeine found in regular coffee:

• Activates the work of the central nervous system.
• There is no strong feeling of fatigue after taking it.
• It is quite inexpensive and has a guaranteed result.
• Can be used before training in the evening, as its effect is easily neutralized by a small amount of valerian.

The only drawback of this component is addiction.

1. Pre-workout is a home equivalent.

Ingredients:

• Arginine 8 g
• BCAA 10 g
• Glutamine 5 g
• Creatine monohydrate 3 g
• Ornithine 2 g
• Lysine 2 g
• Tyrosine 2 g
• Taurine 1 g
• B-Alanine 1 g
• Vitamin B-3 0.002 g
• Vitamin B-6 0.002 g
• Vitamin C 0.001 g
• Saccharin optional
• Orange flavor optional

These proportions are calculated for a serving of 34 grams. You should use it very carefully: first try the effect of a small dose and, if there are no side effects, you can increase it. Best recommendation in this case, there will be a consultation with a sports nutrition specialist

1. Pre-workout substitute No-Xplode

It is, of course, impossible to completely replace the No-Xplode pre-workout complex at home, but if this drug has run out and it is impossible to buy for some reason, then this simple recipe can help:

• Pentaxifylline 3-4 tablets
• Caffeine sodium benzoate 200-400 mg
• L-carnitine 200 mg

Pentaxifylline should be taken 1-1.5 times before training, caffeine sodium benzonate and L-carnitine - half an hour before training.

Pre-workout for female athletes

Today, quite often gyms You can meet women whose goal of training is to build muscle mass and strength. To achieve maximum results from their workouts, they also make extensive use of pre-workout supplements.

In sports nutrition, special preparations have been developed that are intended only for women. In particular, such pre-workouts do not contain strong stimulants that affect the functioning of the nervous system, since there is a significant difference in the functioning of the central nervous system of men and women.

The use of strong stimulants can significantly harm the female body. Therefore, manufacturers of women's pre-workouts pay significant attention to the content of such pre-workout complexes, as a result of which a woman is able to achieve the same results as a man.

Conclusion

Conclusion

Today, there are a significant number of high-quality pre-workout complexes, choosing one suitable one is not an easy task. But, if you are aimed at achieving a high level in your chosen sport, then these drugs will be the best helpers for you, the main thing is to take them wisely so as not to harm your health.

PRE-WORKOUT COMPLEX, ADMINISTRATION AND SIDE-SIDES.
PRE-TRAINED AT HOME

Quite an interesting thing. Unlike many weakly effective supplements, pre-workouts work and are not bad. They stimulate, however, not muscle growth, but specifically 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 thick joke). Pre-workout is taken exclusively before training. Excellent if you have no desire to exercise (for a number of reasons).

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

Author Hardmeat personally no energy complexes doesn’t use it because he never has problems with motivation before hard work. And the price of these supplements makes you once again motivate yourself :)

By the way, there are always options to build yourself DIY pre-training at home– cheaper and no less effective. Any ready-made pre-workout consists largely of herbs and drugs that can be bought without difficulty and without a prescription at a regular pharmacy, namely: ginseng, tincture of eleutherococcus, pure caffeine (but not coffee), lemongrass, rhodiola rosea etc. 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, and improve mood. Why don't you pre-train? And if you look at the price of pharmacy adaptogens, then you will definitely not go to a sports nutrition store for stimulating supplements anymore.

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

How to make a powerful pre-workout with your own hands at home - 4 main ingredients of the best pre-workout complex.

Pre-workout supplements are big business. Sports nutrition manufacturers combine many ingredients to create products that provide pre-workout energy. But their cost is not always pleasing. However, with the right ingredients, you can make your own pre-workout drink. Below you will find outhow to make a powerful pre-workout with your own hands at home.

DIY Powerful Pre-Workout Recipe

This pre-workout supplement is designed for those who want to increase their energy levels without crashing. In addition, by purchasing individual ingredients rather than a ready-made pre-workout, you will save money. So here's what you need.

1. Caffeine (100–300 mg)

Caffeine will be the main component of your pre-workout.

This stimulant improves concentration, which is especially important for those who exercise in the morning.

Start small (about 100 mg) and increase the dosage only if you feel the need. Never use more than 300 mg - this leads to overexcitation of the central nervous system and, accordingly, insomnia, tachycardia, problems with blood pressure etc.

Typically, you can buy about 100 tablets containing 100 or 200 mg of caffeine for RUB 500. This is 5 rubles. per tablet.

Useful article:

2. L-arginine (5 g)

L-arginine increases the level of nitric oxide in the bloodstream, which in turn increases blood flow to your muscles. As a result, your endurance will improve and you will be less tired during training. At the same time, the blood vessels dilate, and a more pronounced pumping is felt. 5 g of L-arginine should be enough for you.

250 g of L-arginine can be bought for about 2200 rubles, which corresponds to 44 rubles. in 5 years

3. Creatine (5 g)

Creatine monohydrate is perhaps the most studied substance in sports nutrition.

It improves strength, muscle endurance and muscle recovery after training.

Creatine can be found in many supplements as an auxiliary ingredient. But since it is often seen as a “bonus” supplement, you can’t always be sure of its quality or dosage that works. Therefore, it is best to buy a pure product for pre-workout.

You can easily find 500 g of creatine monohydrate for about RUB 1,200, which is only RUB 12. in 5 years

This is a question many bodybuilders ask. In fact, the components of most of these compositions are known to every professional. So why not try to “collect” your dreams?

Someone will say that it is of high quality and sufficient effective option can only be obtained in laboratory conditions. How objective is this? Let's try to understand the details.

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

"do it yourself" Pros and cons

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

• Improves the concentration needed for correct execution exercises;
• Improves mood, increases motivation;
• Provides pumping (blood supply to muscles);
• Gives a release of energy;
• Increases the athlete's endurance, allowing him to perform more approaches and repetitions.

Collecting the optimal recipe pre-workout complex with our own hands, we must find those components that are commercially available and do not require a prescription.

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

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

The reaction 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 starting with 200 mg, gradually increasing the dosage to 300. Otherwise, you risk causing a short-term surge and then a loss of strength.

Using central nervous system stimulants before each workout is harmful and pointless. They should be used only in cases where extreme concentration is needed.

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

And/or it makes sense to mix lemongrass with vitamin C (500 mg), 3 grams, 5 g of creatine, 5 g. Some athletes use this product as a supplement to ready-made pre-workouts. Reviews from those who have made similar compositions at home are mixed. Some had an explosive effect, others received only some of the necessary changes, and others did not achieve anything at all. Why does this happen?

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

• - a Russian product from a growing brand.
• - a good pre-workout that provides a powerful surge of energy and increases the athlete’s endurance and concentration.

You can purchase high-quality complexes on the online store website. There is an excellent selection, delivery throughout Russia.

Video: DIY pre-workout complex

© pictoores - stock.adobe.com

Pre-workout complexes are a category of sports nutrition products designed to increase the performance of an athlete during sports. To achieve maximum effect It is recommended to take them approximately 30 minutes before the start of a workout - hence the name of the supplements.

What are pre-workouts and how do they work?

There are several parameters that are affected by taking pre-workout supplements:

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

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

Endurance is improved due to the presence of beta-alanine. This capable of pushing back the threshold of fatigue. Therefore, it will be easier for you to perform moderate intensity exercise. Running, swimming, exercise bike, and 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 acid, and the desired effect will be achieved.

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



© nipadahong - stock.adobe.com

To enjoy training process, you need powerful motivation and mental attitude. To do this, pre-workouts include 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 that provide energy, improve mood and do not harm the body.

However, a number of manufacturers also use stronger stimulants, for example, 1,3-DMAA (geranium extract) and ephedrine. They overstimulate the central nervous system, which forces the athlete to train more intensely, use heavier weights, and rest less between sets. Such strong pre-workout supplements have side effects. Abuse of these products can lead to problems with the cardiovascular system, central nervous system exhaustion, 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 of the World Health Organization. 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 use with taking fat burners while losing weight - this will put an excessive burden on the body.

Concentration – important factor effective implementation exercises. Continuous feeling of working target muscle group promotes intensive muscle mass gain. DMAE, tyrosine and carnosine, which are part of many pre-workout complexes, contribute to the right mood throughout the entire workout.

How pre-workouts affect the body

99% of athletes take pre-workout supplements for one sole purpose - to recharge their batteries and work productively in the gym. All other factors are secondary. The stimulating components of pre-workouts are primarily responsible for this. They influence 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 more intensely.

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

• mood improves due to;
• activity increases cardiovascular system, heart rate increases;
• blood vessels dilate;
• drowsiness disappears, performance increases due to the activation of adrenergic receptors.

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

The benefits of pre-workout supplements

Being sports supplement, the pre-workout performs the main function: it helps you train more productively and intensely. This prerequisite achieving any sports results. Whatever goals you set for yourself: burning fat, gaining muscle mass, increasing strength, or something else, training should be hard.

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

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



© Eugeniusz Dudziński - stock.adobe.com

The harm of pre-workout supplements

Unfortunately, many athletes experience more harm than good from taking pre-workout supplements. This mainly applies to supplements containing geranium extract, ephedrine and other strong stimulants. Let's figure out what problems athletes most often encounter when abusing pre-workout supplements and how to minimize 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 deteriorates	An abundance of stimulating components in the pre-workout; late appointment; exceeding the recommended dosage	Use a pre-workout without caffeine or 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 pre-workout, exceeding the recommended dosage; individual contraindications to product components	Use formulations without caffeine and other stimulants, do not exceed the dosage
Decreased libido	Decreased sexual activity, erectile dysfunction	Constriction of blood vessels in the genital area due to an excess of strong stimulants (geranium extract, ephedrine, etc.)	Do not exceed the dosage recommended by the manufacturer or use “softer” pre-workout complexes
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 from using pre-workout supplements.
addictive	Constant drowsiness, reluctance to train without using a pre-workout complex	Getting the body 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 adrenergic receptor sensitivity; Use pre-workouts only before the hardest workouts

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

The psychological aspect is important. With 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 increase, pumping is much less. Therefore, the athlete continues to take them day after day. Over time, the body gets used to this, you have to either 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 the pre-workout according to the instructions, do not exceed the recommended dosage and take breaks from taking it, 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 18 years of age. In any case, before taking it, it is recommended to consult with a trainer on how to take a pre-workout and which one is best to choose.

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

The best pre-workout is the one that matches 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, hydroxymethylbutyrate, chitosan, green tea and coffee extract, extract, phenylethylamine and others. You should not overpay for those components whose effect has not been studied and proven.

Now it’s important to decide why exactly you need a pre-workout complex. Pay attention to the following components in 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 sold at any sports nutrition store. It will be much more profitable. It’s another matter 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 exceed the dosage. However, this stops few people. It's best to choose a pre-workout with a neutral taste so that you don't get sick of it by the middle of the jar.

The consistency of the product is also important. It often happens that the powder cakes and unpleasant lumps form 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-workout supplements improve training productivity, but abuse of these supplements is fraught with a number of side effects. Such complexes should be taken in moderation and only after consultation with a professional trainer and doctor.