Should trainees take pre-workout supplements?

The first thing that comes to your mind as a practical solution is a pre-workout supplement. The pre-workout supplement is the ideal solution that helps athletes extend their training time and increase their strength, efficiency and effectiveness, especially in light of the lack of ideal individual nutrition.

What pre-workout supplements to look for

Today there are countless pre-workout supplements available in the market, each offering different potentials to improve training efficiency and increase athletic activity and energy level. It also has other aspects to improve overall health. Pre-workout supplements are a good option for trainers who lack the ability to focus.

Caffeine

Caffeine is a powerful stimulant that has both a psychoactive effect and a nervous system effect. It is quickly absorbed by the body and transferred easily to the brain. Caffeine binds to a specific receptor that is also used by another neurotransmitter, adenosine. When taken in a dose of caffeine, it blocks adenosine, and also blocks the "mild" effects that adenosine normally produces. Accordingly, the caffeinated brain is full of adrenaline and noradrenaline, which produce feelings of energy.

Caffeine also blocks an enzyme called phosphodiesterase (PDE) that breaks down a signaling molecule called cyclic adenosine monophosphate (cAMP). As caffeine blocks (PDE) cAMP levels build up, prolonging and increasing the stimulating effects of the hormones adrenaline and norepinephrine.

Several studies have shown the potential of caffeine to provide a physical boost before exercise. Among those studies was that conducted by the Journal of Strength, Conditioning and Resistance in 2012, in which caffeine intake was shown to improve aerobic performance. The study was conducted on thirteen men who were resistance trainers. The results concluded that swallowing an energy drink containing caffeine can enhance the performance of resistance exercises to failure and positively enhance the psychological and physical factors associated with the efforts of the trainees to resistance.

In addition to enhancing resistance training to failure through acute caffeine intake, it has also been shown to reduce tension and muscle pain.

 Caffeine also helps with weight loss by increasing the amount of energy your body burns throughout the day.

How to use caffeine

 He recommends consuming about 1.36 milligrams of caffeine per pound of body weight, 30-60 minutes before training. For most adults, this is around 180-300 milligrams of caffeine.

Do not exceed the ideal dose, as caffeine is like all other stimulants. If the required dose is exceeded, its benefits will diminish. So make sure that you do not consume more than 2.5 milligrams of caffeine per pound of body weight.

Creatine

 Creatine is one of the most well-researched sports supplements of the past 20 years.Almost all pre-workout supplements contain creatine. , Which boosts energy production in muscle cells.

Creatine is rapidly absorbed and stored in skeletal muscles, as it provides the much-needed high-energy creatine phosphate. An excess of creatine phosphate provides additional substrates for the working muscles to produce ATP, which is the source of cellular energy that the body uses to contract muscles. High levels of creatine increase energy and strength during workouts while reducing the time needed to rest.

 This is what gives the highest importance to creatine supplementation, especially during extreme or high-intensity workouts as it preserves the athlete's ability to carry weights for more repetitions and recover more quickly between high-intensity groups.

Creatine supplementation has shown many benefits through trials. Among them was a study in the Journal of Sports Coaching in 2003, in which the results of the study found that college football players who took the supplement had fewer cramps and dehydration, as well as fewer injuries compared to players who took a placebo.A 2002 study of 20 athletes in the journal Nutrition showed that creatine increased their body mass and gave them peak energy during short sprints.

How to use caffeine:

Take 1.5 grams of creatine hydrochloride 30-60 minutes before a workout and another 1.5 grams after a workout.

L-Citrulline

L-citrulline is a popular pre-workout ingredient that helps prevent muscle fatigue and energy production by increasing the rate of phosphocreatine and ATP production. L-citrulline is also converted into arginine, which is a precursor to nitric oxide (NO), in the body.

 Research shows that L-citrulline before exercise increases blood levels of arginine and nitrogen oxide more effectively than taking arginine alone. Based on the latest research, citrulline before exercise combats exercise fatigue, increases training time, and significantly reduces muscle pain during workouts. 

How to use L-citrulline:

 Citrulline compounds, such as citrulline malate, are acceptable, but you should know that you will get less citrulline per gram - 50 percent less - because they are related to malic acid.

The recommended amount for those who do serious training is to take 6.5 grams of L-citrulline 30-60 minutes before training, and possibly another 3 grams during exercise during intense training.

Betaine

Also known as trimethylglycine, one of the major roles of betaine is methyl. Methylation is important for many biochemical processes, including protein synthesis, which is essential for building muscle.

Betaine supplements improve muscle endurance when producing high energy, support cell hydration, and lower homocysteine ​​levels.  High levels of homocysteine ​​can reduce protein synthesis, which may lead to fat gain and muscle loss. In research published in the Journal of the International Society of Sports Nutrition, resistance-trained men who received betaine supplements over a six-week period saw improvements in body composition, muscle size, exercise capacity, and strength, compared to those who took a placebo.

How to use betaine:

It is recommended to take 2 grams of betaine 30-60 minutes before training and 2 grams after a workout.

Potential side effects of pre-workout supplements

Pre-workout supplements, like other nutritional supplements in general, may cause side effects for some athletes if they are used poorly or excessively, or without realizing the individual's special physical needs for pre-workout supplements. This does not mean that it cannot be used just because of the potential for side effects. Rather, it is preferable to consult a family doctor or a sports nutritionist before consuming it, especially in the case of a history of allergies or chronic disease.

Pre-workout supplements remain a good choice for increasing physical strength, ability to resist failure and developing efficiency in exercise, but their use should remain within reasonable limits as well, along with proper natural nutrition.