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In the past decade, pre-workout booster supplements have gained more and more traction in the fitness world, becoming one of the most potent pump products.
Though some pre-workout formulations help you recover in-between sets and after a workout, the most potent and sought-after effect of those products is the increased strength, pump, endurance and focus. In this article, we’re going to give you our take on pre-workout supplements and whether or not they are worth using. What Are Pre-Workout Supplements? Pre-workout supplements, also known as “nitric oxide boosters” are products, formulated for the specific purpose of increasing nitric oxide production. Nitric oxide is essentially a naturally produced compound in the body that serves a variety of functions, such as regulating blood pressure and relaxing smooth muscle tissues. Generally, most pre-workout formulations contain a flurry of potent stimulants that increase pump, focus, strength and endurance. What Do Pre-Workouts Contain? For the most part, many of the famous pre-workout boosters have a similar ingredient content so let’s have a look at the most common contents of a nitric oxide booster and what they provide. #1 Caffeine Because caffeine is the single most potent, proven to work as an energy booster, it is used in the formulation of all stimulant-based pre-workout supplements. A stimulant-based product without caffeine is kind of like a salad without, well, the salad. Caffeine is proven to improve energy levels, exercise performance, mental alertness, memory and focus. For this reason, most pre-workout formulas contain anywhere from 150 to 350 mg of caffeine in each dose. Without a doubt, this is one of the ingredients that provide the bigger portion of the boost you feel from a pre-workout supplement. #2 Creatine If you know a thing or two about the body, you probably know that creatine isn’t just a supplement. As a matter of fact, creatine is the body’s secondary energy resource, used during high-intensity training, such as resistance training. As a compound, creatine is stored in skeletal muscle and plays a big role in your performance. For this reason, besides being offered as a standalone product, it is included in many pre-workout formulations. Though creatine is not a stimulant, it is a viable part of any pre-workout formulation, due to its proven benefits for intense performance. #3 Nitric Oxide Boosters As we mentioned, nitric oxide is a naturally-produced compound in the body that has a variety of functions, one of which is the improvement of the blood flow. Some of the compounds that the body uses to make nitric oxide are the following:
Because these two compounds have main roles in the production of nitric oxide, you will more than likely see them in most pre-workout formulations. Do Boosters Have Side Effects, Though? Though it seems like pre-workout supplements can only take your performance to the moon, there are a couple of possible side effects, which you should consider before buying a product. #1 Energy Crash Some of the most famous pre-workout boosters can easily lead to an energy crash, following the energy spike during the workout. This is mainly induced because of the sudden energy spike you get from all the stimulants. For this reason, it is possible that you will experience a significant decrease in physical and mental energy after the workout. #2 Too Much Caffeine As we mentioned, one of the core ingredients of all stimulant-based products is caffeine. Because pre-workout supplements contain 3-4 cups of coffee worth of caffeine, this can easily lead to unwanted side effects, such as:
The important considerations here, are to determine your caffeine tolerance and take into account any other caffeinated drinks that you’re having throughout the day. #3 Supplement Origin Because most supplements are not tightly regulated, you may stumble upon a product that has banned, strong substances that may be dangerous for you in the long run. For this reason, your best bet is to rely on already well-established supplement brands, that offer supplements approved by a third party. Always research your pre-workouts (and your own stimulant tolerance) before starting to use them! Conclusion Stim-based pre-workout supplements can do wonders when it comes to optimizing performance. Nevertheless, to avoid any side effects, you have to make sure that you do the following:
Ultimately, if you follow these guidelines, you will be able to find a good product that will increase your output, without putting you at risk of any possible side effects. Do YOU have a favorite pre-workout supplement? Tell us which one it is in the comments below! When it comes to training, whether it is professional sports or general training, there are two main types of activity one can do.
Those two types are namely “anaerobic” and “aerobic” training, each of which provides a different stimulus for the body and thus, a different end result. In this article, you’re going to learn more about these two types, which one is better for specific goals, and how to combine them. So without further ado, let’s get to it! Anaerobic & Aerobic Processes Though these two terms may sound a bit complex, their meaning is quite simple The word “Anaerobic” comes from the following Greek words:
In simple words, all anaerobic processes in the body do not require oxygen to run. Oppositely, all aerobic processes in the body DO require oxygen to function. Examples Of Anaerobic Activities Anaerobic training activities are basically any type of training which requires you to do a short, power-burst bout. Here are some examples of anaerobic training activities:
Because of the nature of anaerobic activities (short, power-burst movements), this type of training mainly develops muscle strength, size, strength endurance and explosiveness. Examples Of Aerobic Activities Contrary to anaerobic activities, we have aerobic activities, which are basically any low-intensity exercises that are long in duration. Here are examples of aerobic activities:
Unlike anaerobic activities, aerobic training mainly develops the cardiovascular & respiratory systems (heart & lungs). With this type of training, your body becomes more efficient at releasing energy with the help of oxygen. Which Type Of Training Is Better? As we already established, anaerobic training will stimulate the development of your musculature and its main properties - Strength, strength endurance & explosiveness. On the other hand, with aerobic training you will improve the work of your heart and lungs. And so, the answer to the question “which type of training is better?” is quite simple… It depends on the context! Are you someone who wants to look better? Focus your training around anaerobic activities and throw in some aerobic activities here and there. Or, if you’re someone who just looks to improve their endurance in the long run, focus on aerobic activities that are low in intensity and long in duration. Ultimately, if you’re not a professional athlete, you would be best off combining both types of training and tipping the scales in favor of the one that matches your goals the most. ConclusionThough most people just LOVE to compare different types of training and dub some “better than others”, one thing remains true… That is namely the fact that the body is a complex machine, capable of a MULTITUDE of movements. The more movements you do and the more you engage in different types of activities, the more you develop the systems and components (muscles) that make those activities possible. Therefore, this approach will lead to a functionally and visually better physique. What is YOUR approach to training? Comment down below! |
AuthorI have been weight training, running and cycling for 38 years and I have gained a vast amount of experience in fitness both as a Soldier in The British Army and in the past 22 years having been involved in the fitness industry. Archives
February 2023
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