For many athletes who take training seriously for their particular sport, such as rugby or bodybuilding, pre-workout formulas are the go-to supplement.
Pre-workout allows you to boost your performance by increasing your work capacity and providing some of the best ingredients available to deliver exceptional results.
You might think it's too good to be true, but these supplements work really well for athletes looking to take their training to the next level.
Rugby is a full-contact sport that requires a lot of endurance, power, and muscle mass, and pre-workouts allow rugby players to tap into a level of ferocity that is simply not possible without it.
Let’s explore the science behind pre-workout for sports like rugby.
What is a Pre-Workout Supplement?
Pre-workout formulas are designed with specific ingredients like caffeine, creatine, branch-chained amino acids, beta-alanine, and others to improve athletic performance.
These ingredients allow you to push beyond your normal limits and recover faster between exercises to deliver exceptional workout results.
Many people decide to opt for pre-workouts if they want to add intensity to their workouts.
Pre-workouts are consumed before a training session and should be taken on an empty stomach for maximum results.
They result in greater muscle and strength gains and allow you to go harder than you did the last time.
Why Do Pre-Workouts Provide a Surge in Energy?
The blend of ingredients in a pre-workout allows you to tackle your workouts with high intensity.
Caffeine is the primary stimulant that allows you to focus and give more attention to your exercises, which carries over dramatically on game day.
It prevents an accumulation of fatigue in the body and boosts your anaerobic capacity; it’s more effective than a cup of coffee.
Even if you take half a scoop of pre-workout, the caffeine jolt allows you to lift heavier weights, run faster and harder, and have more overall stamina for your training sessions.
Creatine is another ingredient that saturates your muscles with adenosine triphosphate (ATP), which serves as energy for muscular contractions.
Although creatine can be found in natural foods such as red meat, the amount in whole foods is much less compared to creatine in supplement form.
Creatine allows you to get more repetitions for a particular exercise due to greater availability of ATP in the muscles, and you also recover faster in between sets.
Beta-alanine gives pre-workouts their characteristic tingly feeling that many people enjoy because they associate it with the pre-workout kicking in.
It also has other properties that enhance exercise capacity and decrease fatigue due to greater tolerance for lactic acid buildup and removal from the muscles.
Beta-alanine is optimal for short bursts of intensity, up to 60 seconds, which means it carries over exceptionally well for sports like rugby, where players have to charge, tackle, and run with the ball.
BCAAs are good for recovery and often contain a ratio of leucine, isoleucine, and valine.
There is some controversy about the effectiveness of BCAAs, but good pre-workouts provide a complete amino acid profile for athletes in order to maximize the benefits for athletes.
Pre-workouts also contain many essential micronutrients such as vitamins and minerals, making it a superb supplement that is scientifically sound in its design.
What Is The Best Time to Take a Pre-Workout?
As is obvious by the name, pre-workouts should be consumed up to 30 minutes before a workout, but many athletes take them 5 minutes before.
The formula kicks in within minutes, and athletes can start to feel its effects in the form of increased focus and greater recovery and endurance for their training sessions.
Taking pre-workout an hour or 90 minutes before a workout is not ideal because some of its effects will start to wear off by the time you finish your warm-up and begin your working sets.
If you prefer training at nighttime, you should probably know that there is a chance of insomnia due to the 5-hour half-life of caffeine.
Pre-workouts contain up to 200mg of caffeine in a scoop, so you should ideally try to take it early in the morning or afternoon.
Many people find it difficult to go to sleep if they take their pre-workouts at night, which is a common side effect that you should know about.
What Are Some Things You Need to Consider Before Taking Pre-Workout?
People need to realize that pre-workouts are not a miracle drug that will get them lean or shredded in a couple of weeks but are supplements designed to boost training performance.
Some people confuse them to have dangerous ingredients, which is somewhat true because some of the old pre-workout formulas have been banned due to the addition of MDMA derivatives.
You need to dissolve the pre-workout in a little bit of water and consume it in one gulp for maximum results.
Some people prefer to sip their pre-workouts slowly to enjoy the effects, ultimately their own preference.
You must ensure that you buy the best pre-workout brands that use the highest quality of ingredients so that you don't settle for knock-off ingredients.
People notice some adverse effects, but these are largely due to taking too much pre-workout.
You should start at half a scoop and see how you feel before moving up to a full scoop.
Side-Effects of Pre-Workouts
Pre-workouts can cause some itching, which is usually due to the effects of beta-alanine.
Many people don't mind this sensation and look forward to it, but it is a common side effect that needs to be pointed out.
Insomnia is one of the biggest problems with taking pre-workout, and how you react to it mainly depends on your caffeine sensitivity.
This problem is easily mitigated by taking your pre-workout earlier in the day so that any caffeine in your bloodstream has sufficient time to break down and be removed from the body.
Some people may feel anxiety or fidgetiness, but this is not a big problem and is easily managed; it is simply due to the stimulants present.
Since caffeine has the potential to act as a laxative, some people may experience some diarrhea after having a pre-workout, but in most cases, the symptoms are very mild.
Overall, pre-workout is considered pretty safe if you decide to use it in moderation and don’t start taking two or three scoops before your workout, which is just a symptom of people getting carried away and wanting more.
Pre-workouts are an amazing supplement that can allow athletes to enjoy their training even more and perform even better.
Many experts agree that disorder pre workout works well to provide rugby players and other athletes with quality ingredients to take their training to the next level.