Each of us wants to get the most out of time, carried out in the gym, and it is believed that pre-workout supplements can help with this. Very tempting take one of them before training to increase the level energy, muscle strength and stamina.
- Pre-workout complexes
- Caffeine
- Creatine and Amino Acids
- Unique blends
- Hazardous ingredients
Pre-workout complexes
Pre-workouts often have in their entirety a number of substances, ranging from caffeine and ending with guarana and creatine. But are they so effective and safe?
“It turns out that these supplements can affect your well-being.” during training. Many of the pre-workout ingredients designed to impress athletes as if their energy will be off scale. However, there are substances that really able to improve blood circulation, increase the frequency heart rate, increase attention and improve blood flow to skin, creating a small burst of energy, “says Jordan Moon sports nutritionist from United States Sports Academy and Concordia University “(Chicago).
“But these effects don’t make you bigger, stronger, or faster. And although some supplement ingredients – such as caffeine, creatine and beta-alanine – increase the performance of athletes in power and extreme sports, they only help them overcome load, “says Moon
Some marketed supplements may generally contain illegal and dangerous substances like stimulants based on amphetamines. Even in supplements in which only permitted components may be too much caffeine, which can negatively affect the heart.
Caffeine
Several studies have shown that taking caffeine before training can provide a physical boost. For example, during A study conducted in 2012 revealed that men who took caffeine supplements could lift more weight in deadlift, bench press and other basic exercises, compared with those who took a placebo. Other experiments show that caffeine helps runners and rowers increase aerobic ability, although it is noted that its action is weakening in people, as as a rule, tolerance develops towards it.
However, too much caffeine poses a risk to health, and in supplements it may be present in a greater concentration than in food or drinks. Man can drink a few cups of coffee and not experience any symptoms overdose. But even in small amounts, caffeine can cause complications, such as arrhythmias, which can lead to cardiac arrest.
LabDoor researched 45 popular pre-workout additives and found that many of them contain very large doses caffeine. In one of them, he was present in an amount of 435 grams, which is equivalent to 4 cups of coffee.
Neil Thanedar, CEO of the company, said that although none of the additives in itself is dangerous, combined with a few cups of coffee and sodas, they can cause tremors, nausea and headache, and aggravate heart diseases.
“The essence of all supplements is to help you exercise harder and more intensively, he said, “so additives with high caffeine levels can be a threat to the heart. ”
However, Moon stated that most of these supplements are unlikely to carry a serious danger.
“Even if you increase their dose by 2 or even 4 times, that’s all Equally do not exceed the recommended maximum amount of caffeine, ” He explained.
Creatine and Amino Acids
Almost all pre-workout supplements contain creatine, which boosts energy production in muscle cells and attracts fluid from plasma to skeletal muscles to boost them performance. There are other effective pre-workout complexes, on this site a fairly rich a choice.
Creatine’s effectiveness has been proven by several studies. AT during one of them, conducted in 2003, it was found that creatine-taking footballers are less likely to experience cramps and dehydration, as well as injuries than those athletes who took a placebo. Another study conducted in 2002 Nutrition Magazine featuring 20 creatine athletes revealed in them an increase in body weight, as well as an increase in peak strength during short sprints.
However, creatine should be taken regularly to substantially raise his level in the body, says Moon. One or two steps before training they will not provide the desired effect, and its action will only appear when you work with heavy weights.
“Most people visiting the gym 90% of the time spend talking and relaxing between sets. They may not even carry out heavy approaches with large weights so that it can manifest supplementation, “says Moon.
Testing of the LabDoor company showed that on the labels most additives did not indicate the amount contained in them creatine. Moon noted that the company has not tested one of the most Jim Stoppani’s 12-Week Pre-Workout Supplements Shortcut to Size “.
He also stated that dosage classification of additives is based on substances can make a false impression, since there are no serious studies of the effectiveness of a dose of one or another ingredient, some of which act synergistically. “Consumers should also understand that manufacturers are adjusting formulations of their products every 4-5 months, so similar testing will always be “playing catch-up” with them, – added Moon.
Vitamin Niacin – Another Common Ingredient pre-workout supplements that can cause sweating and blood flow to the skin. In addition, they often contain vasodilators, such as citrulline, which expand blood vessels vessels. “Although studies do not show that these substances increase muscle mass per se, increasing blood flow to muscles can give a feeling of fullness during training. However, this effect is temporary, “says Moon.
“In fact, pre-workout supplements should only be taken when your diet is not balanced enough and you want get extra energy. For example, this applies wrestlers who want to move to a lower weight category, but must continue training, or those who adhere to low-carb diet and at the same time seeks to gain weight, “- added he.
Unique blends
Be that as it may, there is little evidence that “unique blends” of ingredients found in pre-workout supplements (may include up to 10 substances), more effectively increase the effectiveness of training than these ingredients separately. Randomized controlled study published in 2014 in the Journal of Sports Science and Medicine “, showed that athletes who took the supplement called “SizeOn Maximum Performance” performance was no better than athletes taking a combination of proteins, carbohydrates and creatine.
“Manufacturers define their unique recipes as trade secret, therefore do not indicate the dosage on the label each component. For example, there may be insufficient amount of creatine to achieve the desired effect for the athlete, “- said Thanedar.
Hazardous ingredients
The biggest potential risk associated with pre-workout additives, concerns hazardous substances included in their composition. For example, the Food Safety Authority Food and Drug Administration (FDA) recently instituted criminal proceedings against additive manufacturer “Jack3d” and “OxyElite Pro” company “USPLabs”. The use of these products has been associated with many cases of liver damage and a large number of deaths.
The FDA found that supplements contain a dangerous precursor amphetamine called 1,3-dimethylamphetamine, or DMAA, which is not is on the list of FDA approved drugs.
Testing conducted by “LabDoor” did not reveal in new compositions of these additives are illegal substances, however, researchers found that another supplement, Train Critical FX, contains a similar on the amphetamine precursor BMREA (beta-methylphenethylamine). BMREA is a doping drug that carries risks for heart health, and is also not on the FDA’s list ingredients for additives.
“This substance, like other doping drugs, has no place on sports supplement market, ”said Andrea Wong, vice president of scientific and regulatory issues of the Healthy Nutrition Council.
While most pre-workout supplements are, for sure, not dangerous, there is not enough scientific evidence about them to make loud and unproven statements.
“The sports supplement industry is more concerned with marketing, and not about the composition of the products. They will not bring you much benefit if you don’t actively train, “said Moon.
According to the materials: http://www.livescience.com/53095-do-preworkout-supplements-work.html