Workout Boosters: Everything you need to know
What sounds relatively straightforward in theory is becoming an almost impossible task due to things like long hours, stress, family commitments, etc. No wonder you are looking for ways to increase your focus, your energy, your strength and more. Many come across so-called workout boosters within this search. Today’s article will answer the most important questions about workout boosters.
What are workout boosters?
Workout or exercise boosters contain substances that increase your energy, strength, concentration and stamina, stimulate muscle growth, increase fat burning and more. To this end, they contain various stimulants such as caffeine as well as amino acids and nutrients, which should have a positive effect on your performance.
Are workout boosters harmful?
Whenever a product experiences a sales boom, there are always rotten apples trying to claim a piece of the success. Workout boosters are no exception. Boosters imported from abroad often contain dangerous, addictive and illegal ingredients. Unfortunately, many assume that it is a product that has been approved in Germany, but this does not have to be the case. For example, a few years ago, there was a case where a US booster contained ingredients that had the same structure as the drug speed. Luckily, this item has been taken off the market.
Therefore, make sure that boosters from abroad have an official distribution clearance for the German food supplements market.Otherwise, workout boosters are generally not harmful. However, your body can not get enough of it.
How do workout boosters work?
The effect depends on the ingredients. Here is a list of common ingredients and their effects:
ARGININE is one of the most popular ingredients and is thus known for its pumping effect. Arginine is a proteinogenic amino acid that is semi-essential for humans, which can be converted into nitric oxide (NO). The molecules control the vascular tone and thus blood circulation and blood pressure. Thanks to the better blood flow, the muscles can be better supplied with nutrients.
BETA-ALANINE is another amino acid which accumulates in the muscle cells with the amino acid histidine to form carnosine. Carnosine provides your body with power. By taking beta-alanine on a regular basis, you can increase your carnosine levels, which therefore has a positive effect on your muscles extra reps. But beware: beta-alanine can cause a sensation sensation under the skin; some people describe this as unpleasant, others love it.
BETAINE is a modified amino acid, also known as trimethylglycine. It should improve muscle endurance and thus the quality of your reps. However, in studies [1], these claims were mainly true for lower body exercises such as squats.
BCAAs – namely leucine, isoleucine and valine are important for muscle growth and energy levels. They play a major role in muscle protein synthesis and can be used directly by muscle tissue as energy. BCAAs are now standard in bodybuilder circles. Here’s the big BUT that greedy manufacturers like to conceal. If you are not training on an empty stomach, BCAA supplements are a waste of time and money. For example, whey protein contains 25% BCAAs, animal protein 18% BCAAs, quark 13% BCAAs, bean and pea protein 4% BCAAs, etc. In other words, if you eat 100 grams of chicken breasts an hour before training, you will need to take 1.5 to 2 times the amount of BCAA, as with any BCAA supplement.
CAFFEINE is a potent stimulant that clings to receptors in the brain called adenosine receptors. Caffeine is the king of all stimulants and is therefore used in fat burners, training boosters, etc. The downside is that the body gets used to the same effect. If you choose a product with stimulants, it should also contain other stimulants.
Caution: Many boosters contain extremely high levels of caffeine, one even contains 435 milligrams, which would equal four cups of coffee. If you like drink coffee, green tea or the like, it’s no wonder you suffer from tremors and nausea.
CITRULLINE MALATE – this is a combination of the amino acid citrulline and malic acid. It boosts energy levels by releasing ammonia from the body, which delays fatigue and promotes regeneration.
CREATINE is involved in energy supply and draws into the muscles, which makes them look fuller. By consuming up to 20%, which has a positive effect on power output. If you take only once or twice a week before training, you will not see much benefit.
GLYCEROL is the backbone of triglycerides – the primary fat in our diet. It has strong osmotic properties, which means creatine, it draws water into your muscles, cramps and making them look fuller. But they are not only fuller, but are also better supplied with blood, which results in an increased supply of oxygen and nutrients.
TAURINE is an amino acid associated with increased muscle endurance and strength. It can improve blood flow to the muscles by increasing nitric oxide production. In addition, taurine, which is used to extract from bulls (hence its name), improves the effects of caffeine.
L-TYROSINE is another amino acid involved in the production of hormones and neurotransmitters that improves your energy levels, your mood and your mental focus.
Beware of unnecessary fillers, sugar and carbohydrates
Many boosters contain carbohydrates in the form of sugar or the like, which should fill up your energy reserves as quickly as possible. Unfortunately, the carbs are nothing but a cheap, unnecessary filler. Be sure to check the label before buying and researching the ingredients well.
In which situations should you use a booster?
Workout boosters are also referred to as the fatigue business. But a booster is never a substitute for a healthy sleep or a well-balanced diet and should not be used on a regular basis since your body builds up a tolerance, as with coffee.
Therefore, you should only resort to it in exceptional cases, such as …
• If you’ve had a long day and would rather go to the sofa instead of the gym
• When you’re in a competition
• If you have concentration problems
• When you realize that you’re nearing a new success in training and need a little kick
You should consider the following when taking a booster:
Most boosters should be used on an empty stomach to maximize the effect. Read the label first.
If your booster contains stimulants, you should not take it in the evening and make sure you keep track of the total stimulant intake during the day (coffee, fizzy drinks, green tea.
Take the booster 20 up to a maximum of 45 minutes before a workout.
Be careful with the amount, especially if it contains stimulants.
