Pre-workouts are complex nutritional supplements that contain a combination of several substances used for stimulation before training. They improve blood circulation, strength and endurance. Pre-workouts can increase your motivation and body pump. In simple words, they will help you to train harder. Every person must try own supplement as same supplement can act differently from person to person.

Pre-workouts should be taken cyclically. Example usage can be 2 weeks use and then a break for another 2 weeks or use a pre - workout supplement with different ingredients. With this procedure you will prevent the situation of your body becoming addicted to the given
supplement, which gradually reduces its effectiveness.

Pre-workouts should be consumed 15-45 minutes before training. Pre-workouts should not be used before bedtime because they can cause sleeplessness.

Dosage of pre-workouts is individual, you should never exceed dosing determined by the manufacturer.

These supplements are intended for advanced athletes, who want to push their limits
and have trained for at least 6 months.

Most common pre-workouts ingredients.

- Caffeine removes fatigue and increases endurance performance. It also helps in suppressing pain. Caffeine will provide you energy with fast onset. Its optimal dose should be in the range of 1.7-2.8 mg/kg (200-500 mg) daily. It should be used 2 weeks followed by weeks break. Otherwise, the body becomes addicted, which can over time cause feeling of being tired when using it compared to days when it is not.

- Beta-Alanine helps with intensity of your training and effectively supports its duration. Optimal daily dosage should be 1.5-5 g. If your dose exceeds 1.5 g, you may experience the feeling called "paresthesia". This feeling is similar to a slight itching or tingling sensation. To eliminate the feeling, take smaller doses, but this feeling is associated with the use of Beta-Alanine.

- L-Arginine increases the level of the pump effect. It boosts your nitric oxide body levels and improve blood flow, participates in the formation of creatine, increases the production of growth hormone. It helps during intensive training and speeds up the regeneration time. L-arginine also lowers blood pressure, relaxes the arteries, and restores their flexibility. It can enhance your sexual stamina, improves erection and contributes to the improvement of sperm quality. The daily dose is not determined, however, it is recommended to start at a level of approximately 3-5 g before training. The total daily dose can be 10-20 g. The effectiveness of arginine is approximately 60% of the received dose. The higher the dose, the lower its effectiveness, so it is better to divide dosage into several doses during the day. A dose of approximately 5 g per day is sufficient to support an erection.

- L-Citrulline (Citrulline malate as well as L-Arginine) improves the blood supply to the muscle. Increases strength levels and improves endurance. L-Citrulline plays a fairly fundamental role in muscle oxygenation, it can expand blood vessels and therefore increase blood flow and the supply of nutrients to the working muscle. It also helps with regeneration and reducing fatigue.

- Nitric Oxide increases blood circulation in the cardiovascular system. It supports the production of growth hormone and creatine synthesis. It ensures a faster distribution of nutrients and oxygen to the muscles. Support of blood circulation results in faster regeneration and pumping of muscle mass.