A pre-workout complex or just a pre-workout is one of the many helpers for both a novice 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 in the evening, after a not always easy working day. It is in such situations that pre-workout comes to the rescue, which is instantly able to energize, energize, give strength, increase endurance and, most importantly, arouse the desire to go to training and give all the best.

What is pre-workout

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

Due to their specific composition, these substances have a beneficial effect on the body, forcing it to devote itself to training effectively and with full force, since their action is aimed primarily at increasing performance during regular strength training 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 gain, strength and a large boost of energy.

Training after using pre-workouts seems easy and brings only pleasure, since all power loads are performed without tension, effectively and without harm to health.

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

• Increase productivity.
• Develop maximum strength and endurance.
• Prevent muscle damage during training.
• Improve protein synthesis.
• Awaken energy.
• Concentrate attention.
• 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 normalized in order not to harm the body.

Compound

To date, 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. Yet, 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.

Consider the main constituent elements modern pre-workouts:

Caffeine.

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

Taurine.

Taurine is considered a strong antioxidant because it is able to control homeostasis in muscle cells. But the use of this substance in pre-workouts is explained not only by this. Taurine is able to reduce muscle microtrauma, so that muscle tissues last longer, while maintaining performance, increase their endurance, promote strength development and rapid recovery after training.

Creatine

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

Guarana.

BCAA.

It is a complex 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 minimized, which, accordingly, contributes to better endurance, strength development, quick recovery after exercise, increased energy and vigor, increased muscle mass, reduce the feeling of fatigue.

Tyrosine.

Tyrosine is the main source of adrenaline, which, as you know, is able to activate the activity of the nervous system. This substance is an 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 body of an athlete. It is nitric oxide that ensures blood flow to the muscular system, dilating blood vessels, as a result of which the feeling of fatigue does not have a special manifestation. In addition, this amino acid supplies nutrients and oxygen to the muscles, activates the formation of growth hormone, as a result of which an increase in muscle mass is observed, 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 work out longer, more efficiently, more often, more intensely. Also, this amino acid contributes to the awakening of a significant amount of energy and the development of 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 still a sufficient number of different ingredients that are used as aids thereby enhancing and improving the effect of the drug.

Action

Due to their specific composition, pre-workout complexes are able to positively affect the state of the body during training, as a result of which the athlete receives:

• Increase in muscle strength.
• Development of endurance.
• Improving blood flow to muscle tissues.
• Minimize damage to muscle fibers during exercise.
• Dulling feelings of fatigue.
• Increasing physical activity.
• Stimulation of the nervous system.
• The development of muscle mass.
• Muscle pumping.
• Ability to quickly recover between workouts.
• Increasing concentration.
• Exception side effects.
• A charge of energy and cheerfulness.
• Excellent mood.

Kinds

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. Indicators of just such a pre-workout is the presence of tyrosine, taurine, pink radiola, and B vitamins in it.

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 its overdose, which can manifest itself as headaches, problems with the gastrointestinal tract.

Athletes who already have heart problems should not use such drugs.

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

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

The presence of the beta-alanine component in pre-workouts can manifest itself as a slight tingling of the skin.

The consequences of taking a strong stimulant drug is also the inability to fall asleep at night.

Reception and dosage

Pre-workout complexes, like other drugs, must be taken strictly following the instructions, so as not to harm your body instead of benefit. In this regard, you need to start taking pre-workout with small doses (in particular, from half the dose suggested in the instructions). If at the same time 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 effectively the drug will act.

Experts do not recommend the use of such drugs if the fatigue of the body, so to speak, is “on the face”. In this case, it is better to cancel the workout and stop taking any pre-workout drugs. The athlete just needs to rest and sleep well.

Due to the numerous varieties of pre-workouts, athletes tend 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 addiction to the components of the drug used for a long time.

Therefore, many experts involved in sports nutrition recommend not to stop at one pre-workout, but to try and choose at least three in order to be able to alternate their intake. This approach to the use of pre-workout complexes will eliminate the effect of getting used to them.

You should not use pre-workouts on days when training is not provided, since their action is aimed at bringing into tone all body systems.

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

Pre-workouts work well with various supplements, such as amino acids, gainer, creatine, etc. But, in this case, it is important to take into account the fact that if the necessary supplement (for example, protein) is already provided in the composition of the pre-workout, then it should not be used additionally.

Top 6 Best Pre Workouts

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

NOxtreme from the manufacturer Multipower.

It is considered a fairly high-quality drug, a feature of which is a highly stimulating and anabolic effect. This pre-workout is filled with quite effective stimulants that improve blood circulation in the muscles, increase pumping, provide a charge of vivacity and energy, reduce fatigue and dull muscle pain during training, and promote rapid recovery between sessions. 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. The positive aspect of this pre-workout is the presence of vitamins B and C in its composition, due to which the recovery processes occur at a faster pace. Taking this drug allows you to increase the intensity of training, 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 sufficiently strong charge of energy, an increase in muscle mass. All these moments are made possible thanks to carefully selected ingredients, which include terosine, taurine, beta-alanine, arginine, and others.

NO-Xplode 2.0 BSN.

It is considered one of the "brand" pre-workout complexes, because over the years it maintains 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, running. Due 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 provides an increase in all the indicators necessary for an athlete.

Gakic Hardcore by MuscleTech.

One of the most powerful complexes in its action, although it has a rather mild effect, so even girls can take it. Very easy to use and has no side effects, of course, only if the allowable rate 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, promotes recovery. The biggest plus of this pre-workout is the presence of an anti-inflammatory effect.

Animal Pump Universal Nutrition.

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

Do-it-yourself pre-workout

Due to the fact that ready-made pre-workout complexes offered by manufacturers on the shelves of sports nutrition are quite expensive, 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 are easy to make at home.

1. Eleutherococcus tincture.

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

1. Ginseng.

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

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

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

1. Green tea with lemon.

Ingredients:

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

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

1. Caffeine benzoate sodium.

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

• Activates the work of the central nervous system.
• After taking it, there is no strong feeling of fatigue.
• It is quite inexpensive and has a guaranteed result.
• It can be used before workouts in the evening, as its action is easily neutralized by a small amount of valerian.

The only drawback of this component is addiction.

1. Predtren is a home analogue.

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. It should be used 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 specialist in sports nutrition

1. Pre-Workout Replacement No-Xplode

Of course, it is impossible to completely replace the No-Xplode pre-workout complex at home, but if this drug is over and it is impossible to buy for any reason, then this simple recipe can help:

• Pentaxifillin 3-4 tablets
• Caffeine Sodium Benzoate 200-400 mg
• L-carnitine 200 mg

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

Pre-workouts 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 in their workouts, they also make extensive use of pre-workout complexes.

In sports nutrition, special preparations have been developed that are intended only for women. In particular, in such pre-workouts there are no 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 a man and a woman.

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

Conclusion

Conclusion

To date, there are a significant number of high-quality pre-workout complexes, choosing one from which is suitable 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, 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).

In no case do not abuse this supplement to avoid side effects! You should have the desire to train 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 additive and disruption of work of cardio-vascular 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 no energy complexes does not use, as 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, and improve mood. Why are you not pre-trained? And if you look at the price of pharmacy adaptogens, then you definitely won’t go to a sports nutrition store for stimulating supplements anymore.

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 :)

How to cook 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 energizing pre-workout products. Only here their cost is not always happy. 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.

Do-it-yourself powerful pre-workout recipe

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

1. Caffeine (100-300mg)

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

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

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

As a rule, you can buy about 100 tablets containing 100 or 200 mg of caffeine for 500 rubles. This is 5 rubles. for a pill.

Useful article:

2. L-arginine (5 g)

L-arginine increases nitric oxide levels 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 exercise. At the same time, the blood vessels expand, 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. for 5 years

3. Creatine (5g)

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

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

Creatine can be found in many supplements as a supporting ingredient. But since it is often viewed as a "bonus" supplement, you can't always be sure of its quality and the presence of a working dosage. Therefore, it is best to buy a pure product for a pre-workout.

You can easily find 500 g of creatine monohydrate for about 1200 rubles, which is only 12 rubles. for 5 years

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 large quantity 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

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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 the human body. As a result, the athlete is able to perform more reps in a set or work with more weight in strength exercises.

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, exercise bike as well strength work with average working weights will be given 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.



© nipadahong - stock.adobe.com

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 that provide energy, improve 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 of the World Anti-Doping Association. It is not recommended to use pre-workouts with geranium for people 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 them with taking fat burners during weight loss - you will get an excessive load on the body.

Concentration - important factor effective implementation exercises. Continuous feeling of work target muscle group contributes to an intensive set of 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;
• increased activity of cardio-vascular system, 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).



© Eugeniusz Dudziński - stock.adobe.com

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 see what problems athletes most often face with the abuse of pre-workout complexes 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 worsens	The abundance of stimulating components in the composition of the pre-workout; late reception; exceeding the recommended dosage	Use pre-workout 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 measuring spoon). 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 individual 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 a professional trainer and doctor.