Pre-workout for maximum training
What is the pre-workout phase?
The pre-workout phase is one of the most important time windows for athletes. "Pre-workout" refers to the time before training when it is important to create the optimal conditions for a focused and energised workout.
Eating too close to the training session can cause a disturbing feeling of fullness and can hinder productivity during training. Training completely sober is also not a solution; after all, maximum performance is required in the coming minutes and hours.
In practice, it has been proven that the last solid meal should be eaten at least 2 hours before the start of training. The meal should be easily digestible and, in the case of strength training, consist of high-quality protein and medium-glycaemic carbohydrates.
About 30 to 45 minutes before the start of training, it is recommended to take specific substrates that are directly responsible for focus and performance. This is often referred to as a pre-workout shake.
What a Pre Workout Shake should contain
Popular ingredients of a pre-workout shake can be listed as follows:
- Amino acids (EAA)
- Carbohydrates
- Arginine
- Citrullin
- Beta Alanine
- Creatine
- Caffeine
- Guarana
- Taurine
These effects are promised by a sensible Pre Workout Shake
- Supply of necessary amino acids during training
- Supply of carbohydrates for energetic balance
- Increase motivation and focus through stimulating ingredients
- Supposed effects on performance
How is a Pre Workout Shake taken?
Most shakes are available in powder form, but there are also pre-workout supplements in capsule form. For these, the same intake period applies 30 to 45 minutes before training.