[Secret gym] Pre workout is what? - ecobeautyguide.com

[Secret gym] Pre workout is what?

When to the gym, you will probably listen to the people around the fight, taking pre workout will be sung better, better. So pre workout is what?

Many new workout, or even people who have long years, sometimes, often feel fatigue, lack of energy. This can be due to many factors like loss of motivation to workout, or body strength yet are easy to tired… maybe it’s time you should consider using more food pre workout, yeah!

Pre workout what is pre workout any good effect and how to use pre workout out? You let Hello Doctor find out!

Pre workout is what?

Pre workout is foods that help boost your energy and optimize performance during your workout. This food usually in the form of powder supplements to can easily dissolve with water. Pre workout is usually a combination of the active ingredient to various additional substances necessary before practice.

Food pre workout helps you increase performance during workouts, muscle (weight lifting) or exercise increased endurance (cardio), by increasing energy and slowing the fatigue of the body. Although food pre workout of each carrier contains the component may be different, all are aimed at maximizing the results of your workout.

If you a beginner and need more energy to improve, or has to be a period of time and felt no too much progress, you can use food pre workout. This is a rational choice to help enhance performance and strength for you.

Food pre workout any good?

Each component individually is found in food pre workout will help improve certain aspects of the exercise process. For example, pre workout contains ingredients that help increase strength, have ingredients to help increase endurance. To know food pre workout any good, you should select the type of pre workout contains the 5 following ingredients:

1. Creatine

Creatine is a molecule found in muscle cells . Studies show creatine can help increase muscle mass, strength and performance training in a safe. Studies have reported that people who participate in the program workout when using creatine made supplements had an increase in strength about 5 – 10% compared to the average. This may be due to creatine is an important part of the system of energy production inside your cells.

The muscle cells provided more energy when the workout will help you operate and improve efficiency over time. If you want to increase muscle strength, creatine is a supplements you should first consider.

Case use individual as a beginner, you need to use about 20 – 25g of creatine split into 4 – 5 equal dose use within 5 – 7 days. In the next time, you can use 3 – 5g creatine per day to maintain the amount of creatine the body.

You can learn more: Creatine is something that you have to be careful when using?

2. Caffeine

Caffeine is a molecule naturally found in coffee, tea… helps to stimulate some parts of the brain to increase alertness and cause you to reduce fatigue. This is a very common ingredient in food pre workout, help bring effective in improving exercise performance. The research indicates that caffeine can improve performance in the implementation of exercise endurance in a long time, for example, such as running, cycling, football…

The dose of caffeine recommended for improved exercise performance is about 3 – 6 mg/kg body weight. For example, for a person weighing 68kg will need about 200 – 400mg.

Caffeine doses can cause toxicity about 20 – 40 mg/kg body weight. At a dose of 9 mg/kg body weight can cause sweating, shivering, dizziness and vomiting. Caffeine can increase blood pressure in short time and increasing sense of restlessness. Everyone has different reaction to caffeine, so the best way is you start with a low dose to check the response of the body.

3. Beta-Alanine

Beta-alanine is an amino acid that helps fight muscle fatigue. When acid begins to accumulate in your body during high intensity workouts will cause feelings of muscle fatigue, beta-alanine help you against this acid. Supplements beta-alanine also helps to increase the concentration of amino acids in the body and improve the performance workout.

More specifically, beta-alanine can help improve performance during high intensity workouts lasting from 1 – 4 minutes each time. Some evidence that this supplement also can bring effective exercises for strength long.

Recommended doses use beta-alanine to improve performance exercise is 4 – 6g per day. The only side effect is known when you used high doses is tingling sensation or needle prick on the skin.

4. BCAA

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Amino acids branched chain (BCAA) consists of three molecules important is leucine, isoleucine and valine. These amino acids are found high content in many foods contain protein, especially animal. BCAA can bring a number of benefits such as improved performance, decreased mental fatigue, physical…

You can find out more: 5 uses of BCAA you may not know

Dose BCAA is typically 5 – 20g. Depending on your choice which the ratio of leucine, isoleucine and valine also change, but the most common is the ratio of 2 : 1 : 1.

5. Citrulline

Citrulline is an amino acid produced naturally in the body you help to increase performance workout. One of the effects of citrulline is increase blood flow to the body tissues, this can help supply the muscles with oxygen and nutrients necessary to workout efficiently. Taking citrulline also significantly reduce the muscle soreness in the days after exercise.

There are 2 form of supplements citrulline the recommended dose depends on the format you use. For workout endurance should be using L-citrulline, weight training should use citrulline malate. The recommended dose is 6g L-citrulline or 8g of citrulline malate per day.

Currently in Vietnam there are many places selling food pre workout contains the above ingredients imported from many countries around the world. The best way is you should learn carefully about the basis of sale, paperwork import to avoid purchasing counterfeit goods of inferior quality. The genuine products food supplements you can consider such as Dymatize, ON, Labrada, Muscle-Tech, Muscle-Pharm, Myprotein…

Effects of pre workout is what?

Effects of pre workout include:

• Supports muscle building: foods pre workout that contains BCAA – main ingredients to increase muscle, especially leucine. Leucine increases the rate of muscle protein synthesis to help build quality muscle more

• Reduced fat: food pre workout that contains caffeine helps burn fat with high speed in the training process. Caffeine also promotes increased strength and alertness when.

• Pump blood to the body: food pre workout also helps produce the body more nitric oxide – the substance was born from many of the enzymes in the body, plays a key role in the transport of oxygen in the blood on the tissues all over the body.

• Create energy and concentration: Creatine and caffeine to help create strength, energy, focus for the training process more effective.

The use of overdose and improper food pre workout can cause some of the following side effects:

• Insomnia: This is one of the big problems frequently due to caffeine can affect the sleep cycle of a number of people, so you do not should consume at least 8 hours before bedtime.

• Nausea, headache, itching, vomiting: A number of certain ingredients in food pre workout can cause reactions in some people. So you should stop use if any signs of allergies and see a doctor to be tested, processing.

• The cardiovascular problems: You avoid should not take exceed the recommended dose.

Each product pre workout sold on the packaging are specified dosage used and the spoon swinging content. Therefore, you need to use in accordance with the instructions, avoid excessive dose may cause reverse effects are not good for the training process.

How to use pre workout

Caffeine is the main ingredient in food pre workout and start to have effect in about 30 minutes. Therefore, you should use ago this food approximately 30-60 minutes before stepping into the workout.

This provides enough time for the additional food go into the bloodstream and provide you with the necessary benefits, also help supplement water for the body. Caffeine often will have an impact immediately, still some ingredients like creatine and beta-alanine needs time to accumulate in the body, helping to bring effective when used continuously to maintain muscle reserves.

The information that Hello Weird offer on here hope can help you answer questions pre workout what is pre workout any good and how to use pre workout. Please take only exercise combined with nutrition healthy to have a physique like Italian, you!

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