Pre-workout
Choosing the best pre-workout depends a lot on the goals each person wants to achieve and their metabolism. Furthermore, for those who use supplements, the quality of the products also counts a lot.
Continue reading and see some of the best options for foods and supplements that can be used as pre-workouts, their benefits and functions.
What is pre-workout?
As the name suggests, pre-workout can be a food supplement, meal or any other food consumed before physical exercise, with the aim of improving performance, having more energy and preventing fatigue.
What is pre-workout for?
Pre-workout serves to provide nutrients that are important to help the individual achieve the expected results with physical exercise in a more optimized way. It is indicated for intense, constant or higher quality workouts.
An interesting point is that pre-workout can bring benefits that go beyond performance in workouts. Check it out:
- increases performance.
- increases calorie expenditure.
- contributes to endurance.
- helps burn fat.
- helps with muscle hypertrophy.
- helps increase focus.
- can provide quick or prolonged
energy.
What to eat before a workout?
Now that you know what
pre-workout is for and its main benefits, you must be wondering which food to
eat before training, right?
There is no generic answer to this question, because what to eat before practicing physical activities will depend on the characteristics and needs of each person. For example, it is necessary to take into account attributes such as height, body weight, goal and other variables of the workout — whether it is short and intense, long and low intensity, among others. Also, dietary preferences and restrictions, and even each person's routine take into account.
However, the recommendation is that the pre-workout meal be rich in macronutrients: proteins, carbohydrates and fats. It is important that proteins have a high biological value and that carbohydrates and fats are healthy and easily digestible, in balanced quantities.
Carbohydrates are our main source of energy, while proteins actively participate in the synthesis and composition of muscle tissue. Healthy fats provide more satiety, can help with focus and concentration during training and, if used strategically, can also help with the loss of fat mass.
Foods to eat before training
Sweet potatoes: a complex
carbohydrate with a low glycemic index, it is absorbed by our body more slowly,
promoting satiety and energy for longer.
Light sandwiches: whole-wheat
bread accompanied by white cheese can be practical and not “heavy” during
training.
Chicken tapioca: combines the
carbohydrates of tapioca with the protein of chicken, in addition to being a
light snack to eat before training.
Banana: another practical food,
rich in carbohydrates and potassium, which gives more energy and prevents
cramps and strains.
Crepioca: a combination of egg
and tapioca, it is a pre-workout rich in protein and carbohydrates.
Natural or whole juices: grape or
orange juice are excellent options for quickly getting energy for training.
Want more ideas for making
pre-workout recipes? Watch our playlist on YouTube.
How to take pre-workout?
Ideally, you should take
pre-workout within 1 to 2 hours before exercising. However, it is worth noting
that this time is also just an estimate, since each individual has a different
digestion process, some slower than others faster. Therefore, it is important
to understand how your body works to have the best possible response during
training.
Macronutrients are also found in
pre-workout supplements, and they tend to be absorbed more quickly by our body,
depending on their formulation.
What to avoid in pre-workout?
Foods that are difficult to
digest and absorb should be avoided before training, as they can compromise
physical activity performance and cause discomfort.
The consumption of poor quality fats, such as hydrogenated fats, fried foods, etc. is not recommended. Refined sugar and carbohydrates considered unhealthy, such as sweets and soft drinks, should also be avoided.
However, it is important to take into account the particularities of each individual. For example, there are people who do not tolerate milk and dairy products well before training. Others have greater difficulty digesting red meat. And there are also those who cannot eat anything before physical activity. Therefore, the use of pre-workout supplements can be a good alternative.
Therefore, as we have previously highlighted, it is important to observe how the body reacts to each food in order to choose the best pre-workout and obtain the best results. And, of course, seek guidance from nutritionists and doctors.
What is the best pre-workout?
The choice of the best pre-workout should be made with caution. First of all, guidance from a health professional is essential. When the intention is to supplement, it is recommended that the products come from a good source and are reliable so that you obtain the expected results.
Below, see a selection of the best and most consumed pre-workout supplements. Whey protein, creatine, BCAA and many others! Learn how each substance works and what it is for.
Whey protein
Whey protein is the protein found
in whey. It is one of the most consumed pre-workout supplements worldwide, due
to its high biological value and because it offers countless benefits to our
body. It is important to note that in addition to whey protein, there are
options for meat protein and vegan protein.
Whey protein is considered
complete because it contains all the essential amino acids, which are
responsible for the formation of muscles and tissues.
Its complexity and high nutritional value make whey protein a valuable supplement for those seeking a healthy source of protein.
It can be concentrated, isolated or hydrolyzed, depending on how the whey protein is extracted. The more it is filtered, the higher its biological value. And the smaller its particle, the better and faster its absorption and use by the body.
Therefore, hydrolyzed and isolated whey is one of the best options, as it does not contain lactose, is better digested and does not cause discomfort.
What it is for
Contrary to popular belief, whey
protein is not a supplement exclusively for high-performance athletes. With
nutrients of high biological value and several benefits, whey protein is often
recommended by nutrition and health professionals for the most diverse
objectives, including meeting the body's daily protein requirements, which are
essential for health.
However, its most popular use is for recovery and gaining muscle mass, acting in the synthesis of muscle proteins for those who want to achieve or maintain good physical shape.
As a pre-workout, it is recommended to take it at least one hour before exercising, to allow time for digestion. Whey can also be consumed post-workout.
It is worth remembering that protein bars made with whey protein are also good choices to reinforce the supply of nutrients during the day. Practical, they serve as a nutritious snack to be consumed between meals and to satisfy the craving for something sweet, in addition to being a good option for pre-workout.
Collagen
Collagen supplements are another
pre-workout option and a novelty for many people. After all, the best-known
ones are developed for the health of the skin, hair and nails. However,
depending on the formulation, there are products made for gaining lean mass.
How it works
Collagen is an important nutrient
for the extracellular matrix of skeletal muscle, the muscular structure
connected to the bones, and essential for the body's movements. When
supplemented in the form of specific peptides, such as BODYBALANCE®, collagen has
a high absorption rate by the small intestine and acts as a signaling molecule,
triggering anabolic processes in skeletal muscle and improving body
composition.
In addition, arginine and glycine, present in large quantities in collagen, are important nutrients for the production of creatine, which is essential for protein synthesis and for providing energy.
What it's for
Known as “collagen protein”,
depending on its formulation, collagen supplements can help improve body
composition and are another alternative for those who train with a focus on
gaining and maintaining muscle mass.
They can also be soluble in a way that makes them easier to consume, and can be added to simple, everyday preparations, such as coffee and juices.
BCAA
BCAA is another pre-workout
supplement that is very popular and is highly sought after by those who
practice physical activity. Its acronym in English stands for Branch Chain
Amino Acid. It is made up of 3 essential amino acids*, known as leucine, isoleucine
and valine.
How it works
Amino acids are grouped into
peptides that, when grouped together, form proteins. In a simple comparison,
amino acids are the “building blocks” that form proteins and constitute the
most diverse structures in our body.
What it is for
The amino acids that are part of
BCAA provide the muscle with the main amino acids involved in the synthesis of
muscle protein and contribute to the increase in lean mass.
In addition, the intake of BCAA also stimulates the production of insulin, a highly anabolic hormone, and reduces fatigue, inhibiting the production of serotonin – a neurotransmitter involved in the process of sleep and tiredness.
L-Glutamine
L-glutamine is the most abundant
amino acid in the human body and is also the largest source of energy for the
cells of the intestinal mucosa and the immune system.
How it works
The cells of the brain and lungs
are regular producers of L-glutamine, while the cells of the intestine, kidneys
and immune system are the largest consumers of this amino acid.
What it is for
In moments of extreme stress,
such as surgery or high-intensity exercise, our body greatly increases its
demand for this amino acid. Studies show that L-glutamine levels in the blood
can decrease after prolonged exercise, such as marathons.
Palatinose
Palatinose is a carbohydrate that
gradually and for a long time provides energy to the muscles and brain due to
its slow but complete metabolism. It has a low glycemic index (GI 32) and
insulinemic index, that is, it does not generate spikes in glucose and insulin
in the blood.
How it works
The constant flow of energy
provided by Palatinose prevents and prevents the premature depletion of glucose
reserves during training, which can cause sudden fatigue, loss of concentration
and performance.
Another very important benefit is the promotion of satiety and the burning of body fat. According to clinical studies, the proportion of energy from fat mobilization was up to 25% higher in people who used Palatinose™, when compared to those who used a high GI carbohydrate.
The insulin spike reached after the consumption of high glycemic index carbohydrates (such as dextrose and maltodextrin) is one of the elements that contribute to the increase in body weight, since the high availability of insulin in the blood inhibits lipolysis (fat burning).
What it is for
The use of slow-release
carbohydrates is indicated to maintain performance and the disposition to do
physical activity for longer.
People who experience early fatigue after the first 20-30 minutes of training can also benefit. Athletes who practice for very long periods of time (such as triathletes, marathon runners and climbers) ideally need to replenish carbohydrates to maintain energy and avoid fatigue.
Creatine
Creatine is a compound initially
produced from 3 amino acids (L-glycine, L-arginine and L-methionine) and stored
predominantly in skeletal muscles (approximately 95%).
The daily demand for creatine that the body needs to maintain its full functioning varies from 1 to 3g, which can be obtained through foods of animal origin, such as red meat, poultry and eggs, or through endogenous production.
The main sources of creatine are of animal origin, so its supplementation can be an important alternative for vegetarians and vegans.
How it works
Once inside the cells, creatine
is converted into phosphocreatine, which becomes a large reserve readily
available for the production of ATP (cellular energy). When muscles use this
ATP quickly and intensely, the lack of creatine availability can be a limiting
factor for energy production.
Supplementation of 20g/day of creatine in the short term (5 to 7 days) increases your total reserve by up to 30%, and the phosphocreatine reserve by up to 40%.
In addition, studies have shown that there is an improvement of up to 15% in maximum strength, a reduction in lactate, rapid regeneration of ATP and an increase in neuromuscular performance.
With maintenance doses, on average 3 to 5g/day for a long period of time (60 days), there are increases in maximum strength (up to 25%), fat-free mass, number of repetitions in the sets performed and muscle mass.
What it is for
Explosive or high-intensity
physical activities that require rapid energy are those that benefit most from
the use of creatine. Another recognized benefit is the speed of muscle recovery
after a workout.
D-Ribose
D-Ribose is a pentose
(five-carbon monosaccharide) with a zero glycemic index (GI). It is a
fundamental component in the formation of the main constituents of cells, such
as RNA and DNA, as well as ATP. It is produced by some organs in the body, such
as the liver, heart, brain and muscle tissue, but only enough for basic needs.
What it is for
Its role as an energy supplement
that is a precursor to the formation of ATP makes D-Ribose an excellent
nutrient for use by anyone who needs a quick supply of energy.
D-Ribose can be supplemented before, during (to provide energy) and/or after (to recover energy and reduce muscle pain) exercise. In clinical cases, such as heart disease or fibromyalgia, it can be supplemented at night before going to bed, for example.
Dosages can vary from 5 to 30g per day, or as directed by a doctor or nutritionist.
MCT
Medium-chain triglycerides (MCTs)
are a type of beneficial saturated fat in which the fatty acids have 6 to 12
carbons, among which caprylic (C8), capric (C10) and lauric (C12) acids stand
out as the main and most important components.
How it works
Because they have a shorter
triglyceride chain, the digestion and absorption of MCTs does not stimulate the
release of bile (bile salts) and does not require the action of lipase enzymes.
Therefore, unlike other types of fat, MCTs are easily absorbed, since they cross the intestinal mucosa and are directly transported from the intestine to the liver, where they are immediately metabolized.
One part is used for thermogenesis, and the other is converted into ketones – sources of immediate energy for the muscles and brain.
MTCs provide instant energy to
the muscles and brain, increasing focus, without producing spikes in blood
glucose.
They can also be a good option to prolong the effects of intermittent fasting, provide energy, contribute to greater stability of insulin levels in people with type 2 diabetes, during moments of acute hypoglycemia for people with type 2 diabetes, a more suitable source of fat for people with gastric problems, such as fat malabsorption, Crohn's disease (inflammation of the intestine), chronic pancreatitis (lack of the lipase enzyme) and cystic fibrosis (genetic disease characterized by inadequate digestion of proteins and fats), in addition to improving the lipid profile (favorable cholesterol and triglyceride levels), protecting the heart.
L-Taurine
L-taurine is an amino acid
produced mainly in the liver, from two other amino acids: cysteine and
methionine. Found in all tissues of the human body, it is highly concentrated
in the heart, skeletal muscles and brain.
How it works
In the heart, it strengthens and
stabilizes the heart rhythm, by maintaining the normal contractile function of
the cardiac muscles.
In skeletal muscles, it accelerates recovery from muscle fatigue and prolongs tolerance to exhaustion (important for increasing strength and consequently improving performance and reducing muscle damage); it promotes muscle contraction, providing greater physical resistance; and it acts as an antioxidant, protecting cells against the action of free radicals produced during physical activity.
In the brain, L-taurine acts as a generator of new neurons and as a neuroprotector, restoring the activity of enzymes that play a critical role in the regulation and interaction of neurotransmitters (acetylcholine, GABA and glycine), thus improving learning capacity, memory and focus, in addition to reducing tension, anxiety and insomnia.
L-taurine also improves the functioning of glucose and amino acid metabolism, stimulating the secretion of insulin by the pancreas and thus aiding anabolism.
L-taurine has the ability to
reduce the perception of fatigue during physical activity, in addition to
accelerating recovery from fatigue. Therefore, it is a great help for those who
want to work out harder. Those who feel tired right at the beginning of a
workout can also benefit greatly from its use.
Thermogenics
Thermogenic substances are those
capable of increasing body temperature. This production of heat in the body
accelerates metabolism, increasing fat burning and improving performance.
Green tea
Some foods naturally provide
substances that act on thermogenesis, such as green tea, which contains
caffeine and epigallocatechins – which stimulate lipid catabolism and the use
of fat stores as a source of energy, increasing metabolic levels.
Studies in humans indicate that the intake of green tea rich in EGCG (epigallocatechin gallate), associated with physical exercise, promotes fat oxidation and increases energy expenditure, through the stimulation of lipolysis (fat burning).
Ginger
A source of gingerol, it acts as
an antioxidant and anti-inflammatory, aids gastrointestinal health, enzyme
production and prevents discomfort. It also acts by accelerating metabolism,
increasing the production of heat and sweat, and facilitating the elimination
of toxins.
Caffeine
Inhibits the enzyme that degrades
cAMP (a substance that, through the release of catecholamines, activates
lipolysis), promoting both an increase and a shorter fat burning time.
A substance that stimulates the Central Nervous System (CNS), it is absorbed very quickly by the intestine and travels through the blood. As it circulates through the body, its greatest and best-known effect occurs in the brain: it keeps us awake and more energetic and focused.
By making us more energetic, it can contribute to increasing calorie expenditure and weight loss. In addition, it can also act on our body in other ways, such as stimulating feelings of well-being and improving mood, accelerating fat burning and improving exercise performance.
Red pepper
Pepper contains capsaicin, a
vasodilator that promotes fat burning. Studies show that capsaicin and its
analogue capsiate can increase energy expenditure by increasing fat oxidation,
activating adipose tissue thermogenesis and reducing appetite.
Vasodilators
Vasodilator substances found in
foods such as beetroot, watermelon, garlic, pepper, spinach, cocoa, guarana,
apples and grapes can help improve performance during physical exercise and
promote accelerated recovery after training, as they promote the distribution
of nutrients to the muscles, creating an anabolic state.
They are ideal for those who want
to recover more quickly from strenuous exercise and are in a hurry to get
results from physical activity. After all, vasodilators make all the nutrients
described above reach the muscles more quickly and effectively.
Electrolytes
Dehydration is also a form of
malnutrition that affects the quality and performance of workouts. And, for
many, the act of hydrating the body is simply drinking water to make up for the
amount lost.
Without taking away from the merit of this recommendation, hydration is only effective when this water has the ability to enter the cells and replace vitamins, minerals, glucose, oxygen and other nutrients lost, mainly in sweat and urine.
For this to happen, water needs to be combined with electrolytes, which “open the doors” of the cells. With this in mind, many studies have been conducted to find the best hydration strategies. Among the most researched options are coconut water and isotonic drinks, as well as supplements made from a combination of these.
Coconut water
The first alternative contains a
significant amount of potassium and magnesium, making it a good source of these
minerals.
However, it may not be the best option for rehydration, as it does not have a full range of essential minerals and may contain a very high sugar content (fructose and in some cases sucrose, in industrial form).
Isotonic drinks and mineral
replenishers
In the case of isotonic drinks,
their composition should be observed to avoid artificial ingredients (such as
colorings and flavorings), inadequate amounts of electrolytes and high levels
of simple sugars. More than half of conventional drinks have more sugar than
vitamins and minerals.
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