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Pre Workout is probably a concept that is no longer strange to those who regularly practice sports. So do you know the effect and how to use Pre Workout properly? Let’s find out more with Cfis.edu.vn through the article!
What is Pre-Workout?
According to hellobacsi medical consultation, doctor Nguyen Thuong Hanh – Bac Ninh Provincial General Hospital, Pre Workout are pre-processed supplements for users to use before each gym session. They are often processed below into powdered drinks, chewing gum, canned drinks, …
When using Pre Workout, the blood vessels in your body will be reduced, thereby increasing blood flow to the muscles and helping you exercise more effectively. Currently, most exercises say that practitioners need to add Pre Workout to the body before doing heavy exercises.
Ingredients of Pre Workout
Studies in 2019 showed that, of the 100 Pre Workout substances on the market, nearly half of the ingredients were “proprietary blends,” meaning specific amounts of ingredients in the product were not reported. outside.
Ingredients in Pre Workout substances are also extremely diverse, which can include substances such as carbs, caffeine, amino acids or deer antler – a hormone that helps support your health during exercise.
Effects of Pre-Workout
Improve exercise performance
Carbs are an abundant source of energy for your body. Therefore, experts say that, before exercising, especially at high intensity, you should provide your body with an appropriate source of energy. At this time, the body will use the glucose in the blood and glycogen (stored carbs) as the main source of energy.
In addition, pre-workout products such as carbohydrates, caffeine, beet juice, etc. have all been shown to be effective in improving exercise performance.
Boosts energy and alertness
According to the website hellobacsi, caffeine is known to many as an effective stimulant that increases energy and alertness. In addition, this substance also helps you improve sports performance.
According to a 2020 review, pre-workout caffeine has been shown to increase muscle strength and endurance , while also improving jumping performance and speed.
Improve cardiovascular performance
Beetroot juice has been shown to increase nitric oxide levels in the body , which in turn helps the body improve cardiovascular performance.
According to the International Journal of Sports Physiology and Performance, people who drank beetroot juice 30 seconds before they started cycling had more energy and felt a lower exertion rate than those who didn’t. drink this water.
Aids in building muscle mass and increasing strength
Pre-workouts often contain creatine monohydrate – a derivative of three amino acids that is stored in muscles as a quick source of energy.
Providing your body with a dose of creatine will help build muscle mass and strength , making you stronger during workouts. In addition, using this Pre Workout after a workout will also help you enhance exercise performance compared to using it before a workout.
Another study found that creatine is also very safe for healthy adults.Note: When using this substance, you may experience weight gain , making your body look bigger and heavier.
Harm when using Pre Workout
Concerns about food safety
The food safety of pre-workouts is not generally guaranteed by the FDA. Normally, these Pre Workout products will be available for sale until the FDA recalls them.
However, these products may also receive safety certification through third-party management such as NSF. Products will go through an extremely rigorous testing and evaluation process to verify safety.
May be harmful when used in high doses
According to studies, some people experience signs of rapid heart rate, blood pressure, diarrhea, nausea, and restlessness if they consume large amounts of caffeine from a Pre Workout product. Therefore, the use of Pre-Workout substances in excess can lead to the development of dangerous chronic diseases.
In addition, the Journal of Clinical Oncology also reported that providing the body with large amounts of vitamin B6 and vitamin B12 for a long time may increase the risk of lung cancer in men. Besides, when drinking too much caffeine at once can also cause cardiovascular problems.
How to use Pre Workout properly
To make a powdered Pre Workout, put the powder in a shaker , then add water and ice to the jar. Next, shake the jar well for about 2-3 minutes . If Pre Workout is in the form of food or drink, you can use it immediately without needing to prepare.
You use Pre Workout about 30 – 60 minutes before a workout. This way your body will have more strength and you can exercise more effectively.
Through the article, hope you have learned more information about Pre Workout and used them appropriately.
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