It is often said that it is crucial to eat well after sports training in order to recover properly. What about food or supplements before training sessions? It is also essential to eat properly before going to the gym to avoid lack of energy, loss of strength, loss of concentration and often discomfort.
In order to achieve the goal of building muscle mass, a good diet and/or food supplements are necessary. So in order to know the right supplement to take, here are some lists of types of supplements to take for pre-workout.
Citrulline
Citrulline is an amino acid found in almost all training boosters. It promotes the production of nitric oxide, the famous gas that increases vasodilation. Citrulline improves muscle congestion thanks to the presence of nitric oxide. It also allows for less muscle soreness and better recovery. Taking citrulline also increases endurance.
Taurine
Taurine is an amino acid which is present at several levels in the body such as in the brain, muscles and retina. It is essential for the development of the nervous system but also plays other roles. Taurine helps to reduce cardiovascular disease. It also helps to reduce the side effects of Parkinson's disease. But it also improves athletic performance. It is present in energy drinks such as Red Bull or Monster.
Pre-workout
Thepre-workout are composed of caffeine, creatine and betaine. The mixtures of these ingredients help to increase the heart rate. Pre-workouts also increase blood flow (vasodilator). They also increase the endurance of the exerciser and give even more strength. It helps to improve concentration.
Caffeine
Caffeine is a versatile molecule and one of the most powerful natural stimulants. It is present in energy drinks (energy agent) to boost performance during training. It also improves blood circulation and increases muscle fuel. Caffeine boosts strength and power. It also reduces the feeling of fatigue. Caffeine can be found in tea, cocoa and cola nuts and of course coffee.
Beta-alanine
beta-alanine is a recent food supplement. It is present in pre-workouts. With the help of histidine, they are responsible for increasing intramuscular buffering capacity through carnosine synthesis. Carnosine is found in the muscle fibres. Beta Alanine is therefore used for explosive movements or during high intensity exercise. It is essential for muscle growth.
Nitric oxide
Nitric oxide is a gas composed of oxygen and nitrogen molecules. It has a lifetime of a few seconds but plays many roles. As well as being the messenger in the body, nitric oxide has vasodilatory properties. It is widely taken by athletes as it is known to improve sports performance. It also influences long-term cardiovascular health, especially for people with high blood pressure. It can be found in beetroot, celery, fennel, black radish and watercress.
Betaine
Betaine is a vegetable substance derived from beetroot. It has the property of helping digestion and fighting against the accumulation of fats in the liver. It is present in products or food supplements to boost performance. It is part of the amino acid that allows both to increase muscle strength and also muscle gain. It also gives strength.
Guarana
Guarana is also a plant-based food supplement. It is possible to find caffeine in the seeds of this plant, which is one of its greatest sources. It therefore helps to improve sports performance, especially strength and endurance. It also fights fatigue by stimulating the central nervous system.
To conclude
Finally, it is clear that it can be advantageous to take food supplements before starting any physical training. It should also be noted that these are just the basics of dietary supplements but it is possible to adapt dietary supplements according to the needs and objectives of each individual.
Before taking food supplements, it is also necessary to take into account the time of day when the sport is practised, as consuming certain foods or food supplements can have an impact on training, such as gastric problems or disorders that can hinder or spoil the training moment. It is also a way to avoid or reduce fatigue after intense physical effort. And the most important thing to remember is to drink water from time to time to avoid dehydration and to compensate for sweating during training.
