Many of my students ask me about pre-workout supplements, which I even covered in depth in my supplement course , but the question this time is: how do I do a pre-workout at home? Is it more efficient? Will I save more?
So guys, click on I like it, subscribe here on the channel and shake this bell, obviously the YouTube bell, and let's talk about the home pre-workout. Well, first we have to understand what we are looking for in a pre-workout, what is the purpose of this maneuver, what are we looking for with this? So here we split into two groups, ok?
The first group is to provide nutrients for our training, and the second group is to make us very willing to do that. Leandro Twin, is one not related to the other? Because of course, if I'm well nourished I'll have a lot of disposition.
Not necessarily ok? Let's assume a scenario that you have excellent nutrition , hypercaloric, everything wonderful, eating everything, but that day you didn't sleep well, or that day you had a lot of things to do during the day, work hitting slabs, unloading trucks, with heavy exercise , heavy physical activities, things that help me to supplement my income and take advantage on Thursday now of Leandrão's consultancy promotion, more information here in the comments, so there's no way I can do without it, I need to work and have this consultancy . Okay fine, advertisement done.
So you can have energy without being in the mood, let's do something here to make it easier to understand: maltodextrin, it gives us energy because it provides us with calories, but not necessarily in the mood, you're sleepy and take "malto" you're still sleepy . What would be another case then? I'll have a cup of coffee, I've had this cup of coffee or a capsule of caffeine, I'm in the mood, but what if I 'm fasting on a low-calorie diet?
I won't have the energy to train, but I'm willing. Leandrão, it's kind of complicated, it's kind of blurry right? Yeah, but pay attention to the following: when you run out of energy, you usually get to training well, you start training, you spend what little energy you have, and then you face a very big drop.
When you're not in the mood, for example, sometimes because you didn't sleep well, sometimes you go to the gym, do a nice warm-up , start training, and then you give a great workout, why? Because you woke up, you woke up your body with physical activity. It starts to get a little simpler to understand what is energy and what is disposition.
If you are looking for nutrient supply, for example: I wake up Leandro, and I already have to go train, so I have to do a pre-workout, but if I eat it, it will be a little bad. So you can make a combination, for example, of a homemade pre-workout , "whey", malto, which is quick to digest , gives you energy, provides macronutrients that we need to go training, so this would be a homemade pre-workout, but Let's assume that you want to enhance your training a little more, so you can put a beta-alanine, for example, but beta-alanine has a cumulative effect on our body, just as cretine, creatine and beta-alanine have a cumulative effect , so whether you're in charge of pre-workout or not makes no difference. There are guys there, because they are substances that affect performance, increase performance, so they involve the foundation of pre-workout, but you would n't need to send it at this time, but pre-training won't come separately "Oh send this one in any time and this one before training", no, it does everything together, so you can add a beta- alanine and a creatine in your daily supplementation , but it doesn't have to be in the pre-workout.
Citrulline, it already really has an impact consuming it before your training, so about thirty to one hundred and twenty minutes before, if you consume a dose of Citrulline you experience some improvement, so this would be part of your pre-workout legitimately . Leandrão, and arginine to improve performance? Studies don't show us anything very positive in this regard, so arginine improves nitric oxide and such, citrulline enhances this action, but that in terms of performance, arginine, ok?
Citrulline is already showing a little better, arginine won't work. That push I'll get with what? With sympathomimetic alkaloid (1,3,7 trimethylxanthine) which is simply nothing more than caffeine.
Caffeine or some other stimulant will help you mimic, mimic your sympathetic autonomic nervous system. Nice is that guy who clicks like? Yes, it clicks, but the sympathetic nervous system, it's the one that puts you in a fight or flight state, so if you're in a fight or flight state you're willing, you have energy, you have strength, you yield more.
Many pre-workouts of small "scoop", for example: "Psichotic Gold", 1MR, "Jack3d", which today doesn't, the manufacture anyway, but these are those of small "scoop" , you know those that are five grams you drink and looks like you snorted a cocaine run? So, these ones. Basically these pre-workouts guys, it 's just a very strong stimulant, the rest is underdosed, so you can use that stimulant apart, a caffeine.
Leandro, but why doesn't caffeine hit me and a "Psichotic" makes me psychotic? Because we have stimulants that have a greater affinity to increase catecholamines, and usually in a pre-workout they put these, mainly imported, national, by legislation, they are pure caffeine , so if you are going to consume a national pre-workout, it's just pure caffeine , buy pure caffeine that will save you a lot and beauty, if you get an imported one it really makes a difference and you won't be able to imitate it at home, so this second group would you imitate how? With a cup of coffee, a two - hundred-ten/four-hundred-twenty capsule of caffeine half an hour, forty-five minutes before your workout.
Leandrão, the other group, the one that seeks the supply of nutrients and such, does he have any supplements on the market? Yes we have, for example the "NO Shotgun", the "Assault", they all have a very large "scoop" , twenty/thirty/forty grams, normally these have a lot of nutrients, even BCAA, EAA, which are things that also they will not influence training performance , but they are welcome nutrients for those who, for example, would train on an empty stomach, you reduce the catabolic effect, let's not discuss the cost-benefit, which is not good, but the function that is actually the acrescentador of "treinística" performance. With that in mind, if you want to imitate the big scoop pre-workouts you simply make a good fast-absorbing liquid meal , if you want to imitate the small scoop pre-workouts which are more focused on mood and nothing plus, you use a caffeine, if you are not responding to that caffeine, stop using caffeine for about one/two/three months, and when you go back to using it again in a tiny dose, you will feel this euphoria, remembering that training euphoric, with the maximum, that there are people who like it a lot, even opts for much stronger things, that have damage to health, like "Potenay" and such, it is not a scenario that is necessary, that means what ?
If you use one of those pre-workouts that look like you took things from, those places you're going to dance , you know, "little raves", where people take the candy and go "rocket", if you're going to train like that, you have a great chance of having heart problems in the future, because it really is a lot of adrenaline at once, you too, without wanting to be super sensationalist of course, but you also tend to get addicted to it and that fucks up neurotransmitters, and then it can cause a lot of problems, and when you use it frequently you have been losing sensitivity, that is, it is temporary anyway . Remembering that bodybuilding is a sport, and no sport that you make crazy will pay off, you have to do it focused, and sometimes the stimulant gets too much and this worsens the performance of your training. When is the stimulant good Leandro?
Sporadic use, and not to drive you crazy, but when you who should train normal is below normal, you take the stimulant to stay just as you should be that day, so the use is sporadic. I'll leave you now with a video about pre-workouts, because I talked a little bit here, about "big scoop", small scoop and such, but you can talk a lot more about it, so check out this video here .
