Pre-Exercise Helper (Pre-Workout) with "Supported Research💪🏻

1️⃣ Caffeine (caffeine) ⭐ the tightest evidence.

Research paper: Increase force, toughness, focus and reduce fatigue

📚 Position Stand - International Society of Sports Nutrition (ISSN)

The size worked.

• 3-6 mg / kg

• People in general 100-200 mg

Source

• Black Coffee

• Green tea

• Pellet caffeine

⏰ 30-45 minutes before exercise

⚠️ Be careful if palpitating. Insomnia → Reduction in size.

2️⃣ Beta-Alanine 🔥. Reduce fatigue. Be tougher.

Research paper: Increased muscle endurance by reducing lactic acid

📚 Journal of the International Society of Sports Nutrition.

Size

• 3.2-6.4 g / day

• It is edible, not necessary before practice every time.

✔️ fits

• HIIT

• Heavy weight

• High Intensity Cardio

⚠️. There may be skin winkles (not dangerous).

3️⃣ Creatine Monohydrate 🧠💪

Research: Increase power, strength and recovery

📚 Meta-analysis Over 500 Research

Size

• 3-5 g / day (daily)

✔️. No need to eat before practice.

✔️ Safe in healthy people.

✔️ Do not cause kidney breakdown (according to the research)

4️⃣ Citrulline Malate 🚀 Good Pump Less Tired

Research: Increase blood flow, reduce fatigue.

📚 Journal of Strength and Conditioning Research

Size

• 6-8 g

⏰ 30-60 minutes before exercise

✔️ fits

• Vedic

• Bodyweight

• Circuit training

5️⃣ Carbohydrate (Banana / Honey) 🍌

Research: Immediately power up, especially power people fall easily

Sample

• 1 banana

• 1 tablespoon honey

⏰ 15-30 minutes before rehearsal.

✔️ Very good for

• Morning practice

• IF people

• People are easily dizzy.

6️⃣ Electrolytes (sodium / potassium / magnesium) introduced as coconut water ✨

📚 Research: Reduce fatigue, prevent cramps, maintain toughness

Very suitable if

• Sweating a lot

• Exercise lasts > 30 minutes

• Hot practice

Size

• Sodium ~ 500-1000 mg

• Magnesium 200-400 mg

✔️ Drink before or during rehearsal.

⛔ Avoid high sugar recipes.

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