Pre-Workout, Gainer and Post-Workout
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PRE-WORKOUT, GAINER AND POST-WORKOUT
Many sports have become more popular today than in the past and, fortunately, people have started to do more physical activity, aware of the physical and mental benefits it brings.
Cycling races, mountain bike events, OCR obstacle races, marathons and half marathons, triathlons, CrossFit competitions and many other activities once practised by a limited number of people now attract more and more participants. On top of these there are the "traditional" sports: first and foremost football, our national sport, then the gym, rugby, tennis, swimming and so on.
With the growth in the number of disciplines practised and of athletes, and with the new scientific discoveries made in recent years, a range of specific products has been developed for use in the different phases of activity, so that you are always in the best condition to tackle training or a race.
Pre- and post-workout supplements have become an essential part of the routine of many athletes, and of fitness enthusiasts in particular. If you want to get the most out of your workouts and improve your results, understanding which supplements to use and when to take them is essential.
In this guide we will explore the different types of pre- and post-workout supplements and answer the question of whether they are bad for you.
PRE-WORKOUT
These are the supplements taken before physical activity to put you in the best energy condition to tackle physical exertion. A pre-workout is designed to increase energy, endurance and focus during training. They are usually based on carbohydrates, the "fuel" we use first in endurance (aerobic) activities, though not only these. The best pre-workouts usually also contain a range of stimulants that raise the metabolism and make the body ready and responsive. Caffeine, for example, is one of the stimulants that can help give an extra "boost", improve mental alertness and reduce the perception of effort.
However, if you prefer to avoid caffeine or similar substances, there are also caffeine-free pre-workout options on the market.
They are ideal for people who are sensitive to caffeine. These supplements often contain ingredients such as guarana, beta-alanine, citrulline and creatine, among others, to improve performance, provided they are authorised by the Ministry of Health.
DURING THE WORKOUT (TRAINING) - INTRA-WORKOUT
These, on the other hand, are the supplements recommended during activity. They are based on mineral salts, the first thing we lose through sweat during training. It is therefore advisable to take them with water to replace lost fluids. Carbohydrates are also a must, since, as mentioned above, they are used continuously while we do physical activity.
POST-WORKOUT and GAINER
In the phase after training, supplementation for muscle and energy recovery is very important so as not to compromise our psychophysical state. This is where we can finally take protein, essential for promoting protein synthesis and muscle recovery by regenerating the muscle tissue put under strain during physical activity. Branched-chain amino acids (BCAA) are also recommended after training to restore energy and promote protein synthesis. Other amino acids useful at this stage are creatine, which increases power and muscle mass, arginine, which promotes the synthesis of creatine and nitric oxide (a vasodilator), and glutamine, which promotes glycogen resynthesis. Finally, carbohydrates are a must to replenish the energy stores used during exercise.
On the market, supplements with this function are usually called Gainers.
What is important to stress is that correct supplementation will first of all give you more energy and therefore improve your performance. Secondly, it is important for recovery, so that you are quickly ready for a new training session.
ARE PRE- AND POST-WORKOUT SUPPLEMENTS BAD FOR YOU?
The safety of pre- and post-workout supplements depends on their formulation and correct use. When taken according to the manufacturer's directions and in appropriate doses, pre- and post-workout supplements are generally safe for most people. However, it is always advisable to consult a healthcare professional before starting any supplementation regime if you have pre-existing medical conditions or are taking medication.
RECOMMENDED SUPPLEMENTS
As recommended supplements we suggest Ready for the pre-workout phase, Isodrink to take during training and Promeal as a gainer - post-workout to take at the end of training.
Many sports have become more popular today than in the past and, fortunately, people have started to do more physical activity, aware of the physical and mental benefits it brings.
Cycling races, mountain bike events, OCR obstacle races, marathons and half marathons, triathlons, CrossFit competitions and many other activities once practised by a limited number of people now attract more and more participants. On top of these there are the "traditional" sports: first and foremost football, our national sport, then the gym, rugby, tennis, swimming and so on.
With the growth in the number of disciplines practised and of athletes, and with the new scientific discoveries made in recent years, a range of specific products has been developed for use in the different phases of activity, so that you are always in the best condition to tackle training or a race.
Pre- and post-workout supplements have become an essential part of the routine of many athletes, and of fitness enthusiasts in particular. If you want to get the most out of your workouts and improve your results, understanding which supplements to use and when to take them is essential.
In this guide we will explore the different types of pre- and post-workout supplements and answer the question of whether they are bad for you.
PRE-WORKOUT
These are the supplements taken before physical activity to put you in the best energy condition to tackle physical exertion. A pre-workout is designed to increase energy, endurance and focus during training. They are usually based on carbohydrates, the "fuel" we use first in endurance (aerobic) activities, though not only these. The best pre-workouts usually also contain a range of stimulants that raise the metabolism and make the body ready and responsive. Caffeine, for example, is one of the stimulants that can help give an extra "boost", improve mental alertness and reduce the perception of effort.
However, if you prefer to avoid caffeine or similar substances, there are also caffeine-free pre-workout options on the market.
They are ideal for people who are sensitive to caffeine. These supplements often contain ingredients such as guarana, beta-alanine, citrulline and creatine, among others, to improve performance, provided they are authorised by the Ministry of Health.
DURING THE WORKOUT (TRAINING) - INTRA-WORKOUT
These, on the other hand, are the supplements recommended during activity. They are based on mineral salts, the first thing we lose through sweat during training. It is therefore advisable to take them with water to replace lost fluids. Carbohydrates are also a must, since, as mentioned above, they are used continuously while we do physical activity.
POST-WORKOUT and GAINER
In the phase after training, supplementation for muscle and energy recovery is very important so as not to compromise our psychophysical state. This is where we can finally take protein, essential for promoting protein synthesis and muscle recovery by regenerating the muscle tissue put under strain during physical activity. Branched-chain amino acids (BCAA) are also recommended after training to restore energy and promote protein synthesis. Other amino acids useful at this stage are creatine, which increases power and muscle mass, arginine, which promotes the synthesis of creatine and nitric oxide (a vasodilator), and glutamine, which promotes glycogen resynthesis. Finally, carbohydrates are a must to replenish the energy stores used during exercise.
On the market, supplements with this function are usually called Gainers.
What is important to stress is that correct supplementation will first of all give you more energy and therefore improve your performance. Secondly, it is important for recovery, so that you are quickly ready for a new training session.
ARE PRE- AND POST-WORKOUT SUPPLEMENTS BAD FOR YOU?
The safety of pre- and post-workout supplements depends on their formulation and correct use. When taken according to the manufacturer's directions and in appropriate doses, pre- and post-workout supplements are generally safe for most people. However, it is always advisable to consult a healthcare professional before starting any supplementation regime if you have pre-existing medical conditions or are taking medication.
RECOMMENDED SUPPLEMENTS
As recommended supplements we suggest Ready for the pre-workout phase, Isodrink to take during training and Promeal as a gainer - post-workout to take at the end of training.
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