Todays post - Preworkouts part 1. Preworkouts are a massive topic mainly due to the fact that different preworkouts have different ingredients, in different concentrations. What Im going to do is publish 2 posts about different ingredients, then a post about specific brands I personally have used (not going to comment on things I havent had experience with). Todays ingredients are Beta Alanine, and Citrulline malate. Beta alanines main purpose is to raise the level of Carnosine within the muscles, as it increases Carnosine synthesis. Carnosnine is an antioxidant and is also highly effective at buffering the Hydrogen ions produced during high intensity training, therefore it is not highly beneficial for exercise bouts that are short in duration. Beta alanine is most effective when used over a long period of time (~6 weeks) as it takes the body a while to increase the Carnosine levels. Not only does beta alanine provide long term benefits, it is also the stimulant responsbile for the tingling feeling people may get using pre workouts, so if you dont like tingles avoid pre workout. Taking carbs in with Beta-alanine can also blunt the tingles somewhat Citrulline raises the levels of arginine and nitric oxide, which assists in blood flow to the working muscles. It can therefore assist in getting a pump and removing waste products. Arginine has also been shown to increase the levels of hormone lGF-1, which is important in muscle growth and repair. Look for a preworkout that uses Citrulline as opposed to L-arginine. Also prudent to mention is Caffeine here. For more on caffeine read up on one of my earlier posts. You dont want much more than 3-6mg per kilo of bodyweight. Start at a conservative dosing. If anyone wants a chat about pre workouts or other nutritional strategies to increase your performance, send me an inbox. Cheers, Charles
Posted on: Thu, 16 Oct 2014 02:55:45 +0000
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