Pre-Workout: What Does it Do & Do You Need It?

我们中的许多人可能对这种缓慢的感觉太熟悉了，这些感觉有时会在我们临近体育馆的时间时会黎明。在这种情况下，我们也可能正在寻找方便的方法来快速提高能量，以增加我们的锻炼动力。咖啡，浓缩咖啡，摄氏，怪物，冷水淋浴？那预锻炼呢？是的！预锻炼！我敢肯定，你们中的许多人总是听说过您是一个狂热的体育馆，但是在锻炼前是什么，该怎么办？

要对营养有很好的了解，请确保注册bob官方体育下载NASM认证的营养教练认证bob官方体育下载。

What does Pre-Workout Do?

预运动是用于增强能量，焦点和肌肉蛋白质合成的各种各个补充剂的融合。

If your goal is to lift more or build more muscle, a pre-workout supplement could most definitely help! Although, you need to ensure your pre-workout contains specific ingredients in the correct doses to truly obtain these benefits.

您需要锻炼前吗？

So, do you need a pre-workout? In short, the answer is no. You can obtain many of these ingredients naturally from foods. The caveat? To get the benefits of these ingredients, you need a high concentration to feel the true effects — something that may be difficult if choosing the "natural source" route. However, choosing single ingredients over a pre-workout is still an option if you need an extra boost!

pH buffers such as beta-alanine in doses of 3-6g will help increase the duration of high-intensity movements or heavy lifts. If your pre-workout only contains half the recommended dose, it may not be enough to allow you to push yourself just a little bit more. Similarly, creatine and amino acids can aid in muscle building. However, dosing is still a major factor in reaping this benefit.

有哪些关键因素寻找choo什么时候sing a pre-workout?

专注于营养标签的混合物。bob官方体育下载这将表明几种不同的成分构成了锻炼前。重要的是要确保您选择高质量的产品。

Look for the following ingredients (at the very least) when choosing a pre-workout:

咖啡因
β-丙氨酸/碳酸氢钠
电解质
氨基综合体
Creatine

咖啡因

咖啡因是研究最广泛的细胞生成辅助工具，已被证明可以一次又一次地增强性能。它自然可以在咖啡，茶和可可中找到。咖啡因通过各种机制提高性能。最广为人知的是它对中枢神经系统的刺激。咖啡因的作用是增加负责激发神经系统的神经递质的可用性。

That is why we often have increased energy, focus, and sometimes increased pain tolerance after caffeine ingestion. Caffeine also optimizes exercise metabolism and increases calcium availability in our muscles, which is what contributes to its ability to enhance exercise performance! Research has shown that doses of 3-6mg/kg body mass are optimal to enhance exercise performance, and doses greater than 9mg/kg lead to undesirable side effects (irritability, GI discomfort, insomnia, etc.) and have no increased benefit regarding performance.

＃2β-丙氨酸/碳酸氢钠

您是否曾经参加过锻炼前并注意到整个身体的刺痛感？如果您回答是，那么您的锻炼前包含β-丙氨酸！β-丙氨酸是一种自然在我们体内产生的氨基酸，是肌肽合成中限速氨基酸的。

Carnosine is a combination of the amino acids beta-alanine and L-histidine. It is extremely abundant in our muscles and is mainly responsible for buffering acidic environments. When we exercise at high intensities, our muscles accumulate H+ ions. Carnosine helps decrease or buffer this acidic build-up to allow our bodies to continue high-intensity exercise for greater durations.

然而，由于β-丙氨酸是限速氨基酸 - 已经表明，增加的β-丙氨酸储存也会增加骨骼肌中的carnosine储存。研究表明，使用4周后，剂量为4-6g/天可以使肌肉肉豆蔻浓度增加64％，在使用10周后80％。

A common side effect of increased beta-alanine ingestion is paranesthesia or tingling. Don't worry! This is completely normal and safe. So, if you're looking to truly get an extra "boost" of energy during your workout, beta-alanine is a must ingredient!

＃3电解质

电解质是体内的矿物质，当溶解在水中时会产生电流，并负责维持液体平衡，平衡人体的pH值，在细胞中移动营养，将废物从细胞中推出，并维持我们所有神经和所有神经的正常功能肌肉 - 尤其是我们的心脏和大脑。

When we lose too many electrolytes through sweat, we can often experience headaches, dizziness, fatigue, and muscle cramping. Not ideal if we're in the middle of a workout! Choosing a pre-workout with a small concentration of electrolytes can help increase fluid availability in your body to keep you from fatiguing too early — especially if you sweat excessively.

＃4氨基综合体

氨基酸是我们骨骼肌的基本基础。尽管氨基酸不一定有助于能源生产，但它们是我们身体恢复过程的原因。据报道，在运动之前/运动中食用氨基酸会延迟肌肉酸痛。锻炼前补充剂通常会包含分支链氨基酸（BCAA）：亮氨酸，缬氨酸和异亮氨酸；否则它们将包含所有必需氨基酸的组合。

#5 Creatine

Creatine如果补充界存在层次结构，是补充剂之王。肌酸自然存在于我们的体内，并已被证明可以增加力量，力量，肌肉质量，改善恢复，增加体内水分，并在睡眠剥夺或极度疲劳期间增加注意力。为了增加肌酸商店，建议使用约5G/天消费。但是，您通常会在大多数锻炼前补充剂中以3-5G的剂量看到它。

Other ingredients to Look for in Pre-Workout

l-citrulline

l-citrulline是L-精氨酸, which is an important substrate for Nitric Oxide Synthase (NOS). Nitric oxide plays important role in improving blood flow and increasing mitochondrial respiration. There is growing interest in L-citrulline for its ability to increase vascular function during exercise.