When you have a physical activity routine, the consumption of pre-workout supplements becomes a concern. Questions about the effectiveness of the supplement, its benefits for the body and the ideal way to consume it are common.
As the name suggests, pre-workout are foods or supplements to consume before physical activity. And anyone who thinks that only athletes or those looking for a muscular body should use it is mistaken.
The objective of this type of supplement is to provide more stamina, energy and resistance during training. Various types of people who exercise can benefit from its consumption.
“Pre-workouts are recommended in situations that require a boost of energy, focus and endurance during exercise. They are useful in high-intensity training, such as weight lifting, or prolonged aerobic activities, such as running. They can also be beneficial for those who train in the morning, providing an extra stimulus. If someone faces days of low energy, pre-workouts can help overcome fatigue and improve performance”, explains nutritionist Gustavo Feil.
Currently on the market there are several pre-workout supplement options. They can come in powder form to mix with milk or water, capsules or liquid.
Their use is recommended for healthy adults, without comorbidities and physically active.
Most pre-workouts contain caffeine, so people sensitive to this substance should assess their tolerance before starting to use these supplements.
“A prior assessment is essential for those with heart problems, sensitivity to stimulants such as caffeine, pregnant or breastfeeding women. Biological individuality is the pillar for prescribing any supplement and this must be done with professional guidance”, explains Thiago Viana, sports doctor and nutritionist.
Furthermore, the way in which pre-workouts are used also requires attention. According to experts, it should be consumed on more intense training days and always a few minutes before the activity.
“It doesn’t need to be used every day, but only on days when you feel the need for extra energy. It is recommended to take it 30 to 40 minutes before training”, adds nutritionist Thiago Monteiro.
The dosage varies between different products and it is important to follow its use according to medical or nutritional advice, as excess can cause unwanted effects such as nausea, vomiting, tachycardia, dizziness and malaise.
What types of compounds are most common in pre-workout supplements?
- Caffeine: Stimulates the central nervous system, providing increased energy and alertness.
- Branched-Chain Amino Acids (BCAAs): Essential for protein synthesis and can help reduce muscle fatigue.
- Creatine: Helps provide quick energy for high-intensity activities, improving strength and performance.
- Beta-Alanine: Contributes to the production of carnosine, which helps reduce muscle fatigue.
- Arginine: It can increase blood flow by improving the delivery of nutrients and oxygen to muscles.
- Vitamins and minerals: They assist in various metabolic functions and in the prevention of nutritional deficiency.
Source: CNN Brasil
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