How to drink pre-workout complexes to accelerate muscle growth and avoid side effects

If you want to know what science says about pre-workout complexes and want to use them for muscle growth, then you need read this article.

Recently, pre-workouts are very popular, and this is understandable, they are used to increase strength and stamina, which is very needed for intense training.

It is also one of the best-studied sports. supplementation in the fitness industry. Many studies confirm the effectiveness of pre-workout complexes to increase volume performed exercises, while they reduce overall fatigue. All this should lead to accelerated muscle growth.

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However, despite the growing popularity of these supplements noticeable lack of information on how to use pretren. It is not known how to drink the pre-workout complex in order to maximize the beneficial effects of taking and minimize side effects. We will discuss all this in the article. We’ll consider the following items:

• How often should pre-workouts be used?
• In what quantities should they be taken?
• When exactly is it recommended to drink the supplement?

Before we begin to describe the intricacies of use pretrens, let’s first look at how they work.

• What allows pre-workout complexes to work?
• How often should I take pre-workout complexes?
• Try Eliminating Caffeine from Others sources!
  • In what quantities should the complex be taken?
• When should I take a pre-workout complex?
  • Watch the time of day!
• findings

What allows pre-workout complexes to work?

Let’s see how the supplement works:

The composition of each complex varies, with almost every ingredient has its pros and cons, proven by scientific research. About these ingredients you can write a whole separate article, but here we look at the main one who is responsible for the lion fraction of the effect obtained from the complex. This ingredient is caffeine.

Therefore, most often we will cite the effects of caffeine, but tips apply to any pre-workout, because many substances lead yourself exactly the same.

So now, let’s see how to use this sports additive.

How often should I take pre-workout complexes?

Although the charge of energy and wellness that you get from pretrens, can tempt you, it is not recommended to take them before each workout.

This is because the frequent intake of any substance causes addiction, and the drug ceases to give you its former effect.

The more often you take it, the more your body gets used to it use. You will have to take more every time to notice the effect of its use.

Scientists also noted that there is a certain limit, after whose complex generally ceases to help, and no dose of caffeine will not give you a tangible effect.

It means:

That an increase in the dose of a pre-workout complex will not increase the effect and can not get around addiction.

At this stage, the consumption of the complex will not give you any use, except that the placebo effect.

So what should you do instead?

Many studies have already shown that pre-workout complexes affect the muscles of the legs more than the muscles of the upper part body.

Most likely this is because we always perceive the exercises. for legs as more complex and exhausting than exercises for the hands. AND as pre-workouts reduce overall fatigue and create an impression greater physical strength, we better notice their effect when perform exercises for the legs and hips.

Thus, to avoid soon getting used to caffeine in pre-training complexes, it will be smarter to use them only then when you do exercises for the lower body.

Sun	Mon	Tue	Wed	Th	Fri	Sat
	Upper body without pre-training	Lower body with the use of pre-workout		Upper body without pre-training complex	Lower body with pre-training

(Training schedule. For example, Monday and Thursday we train the muscles of the upper body without supplements. Tuesday and Friday – training to the bottom, take the pre-workout complex.)

If you use the complexes rarely and only in cases when you do leg exercises, you are likely to avoid addictive.

Try Eliminating Caffeine from Others sources!

If you are going to rely on pre-training to give yourself additional strength, it would be desirable to increase sensitivity your body to caffeine.

This can be done by excluding coffee from the diet for 1-2 weeks. it will lower your caffeine intake and sensitivity organism to it.

In what quantities should the complex be taken?

So, the amount of pre-workout you need to take to to feel its effects depends on two circumstances:

1. 1. Your weight
   2. The amount of caffeine you take daily

Many studies in this area show that the best the effects of caffeine occur at a dosage of 3-6 mg of caffeine per kilogram of body weight. This will be a good way to rate the best. quantity for many people.

However, studies show other results:

The higher the dose of caffeine you take daily (as with coffee), the less will be the effect of taking pre-workout complex.

So, if you consume 200 mg of caffeine with drinks and food, then:

Taking 200 mg of caffeine with a pre-workout complex will not give you the effect you would get if you didn’t drink coffee in the afternoon and your body would not be so accustomed to caffeine.

This means that you must calculate how much caffeine you take daily to calculate the optimal dose of pre-workout. If you take a lot of caffeine during the day, you will most likely A large dose of the complex will be required.

But, regardless of your situation, you consume caffeine daily or not, you may be more sensitive to caffeine, than expected.

Remember to take a triple dose of pretrain to get desired amount should not be.

Instead, take less than you calculated so that first see the effect of this dose. Perhaps you will notice side effects are already from her, and you have to reduce it.

For example, try to take only one for the desired amount. the middle spoon of the complex, which contains exactly 200 mg of caffeine.

So, for a regular workout, three-fourths is enough for you, or even half such a spoon. If necessary, add. Such an approach will be the most correct in order to find the right amount pre-workout.

When should I take a pre-workout complex?

So, consider the ideal time for taking a pre-workout.

If you take the supplement too soon, it will be fraught with the fact that its effect will disappear in the middle of a workout, or even at the beginning. A late reception will lead to the fact that you notice the effect at the end.

Many studies show that taking pre-workout complex 30-45 minutes before training is the most reasonable underway. That’s how much time it takes caffeine to get into blood in large quantities. Just then you will notice the most great effect.

Just take the complex at such a time that the caffeine is in blood in maximum concentration at the moment when you start training, because then you need the complex effect most of all – not during a warm-up or ending, but during the most heavy exercise.

Watch the time of day!

Caffeine has a half-life of 3.5 hours, and therefore the time of day, in which you take the complex is of considerable importance. It is too should be considered if you want to minimize collateral effects.

For example, one study conducted in 2013 and published in the Journal of Sleep and Health Research reviewed the effect of taking caffeine on sleep. Caffeine was consumed 3 and 6 hours before sleep

Researchers found that in comparison with placebo:

Caffeine intake 6 hours before bedtime made total sleep time 41 minutes shorter, and caffeine intake 3 hours before bedtime made sleep is 63 minutes shorter.

And in both cases, people had to fall asleep longer, and the dream was not so high quality. All results can be found in the above. below table.

Caffeine intake 6 hours before bedtime: total sleep time decreased by 41 minutes man fell asleep twice as long sleep quality has decreased dramatically

Caffeine intake 3 hours before bedtime: sleep time decreased by 63 minutes man fell asleep twice as long sleep quality has decreased dramatically

This means that it is undesirable for the pre-workout to affect your sleep. – and sleep is necessary for muscle growth and recovery – it would be it is reasonable to avoid taking the complex in the evening.

findings

So, to conclude, we note the main points:

1. Do not rely on the frequent use of pre-workout complexes to avoid getting used to them. On the contrary, smarter use them only once or twice a week, and once a month a week without them at all.
2. It is recommended to take 3-6 grams of caffeine per kg body weight, but the right amount will depend on your daily consumption. Start better with a low amount of 2 mg per kg, and keep adding as needed.
3. Take pre-exercise 30-45 minutes before the start of this workout. Do not take it in the evening, otherwise it may spoil sleep quality.)

Remember that using the pre-workout is by no means important. part of your workout and should not rely heavily on it. On the contrary, many athletes do not use them, while others need it just occasionally, before a particularly difficult workout.

It should be noted that additives are only a small part of the necessary for success, and most of the results will come not from them, but from proper exercise and healthy eating. And buy sportswear food in bulk to save money.