All about booster or pre-workout
The booster, also called pre-workout, is a dietary supplement designed to improve your feelings during your training to help you give the best of yourself and push you to exceed your limits. Indeed, the main purpose of this type of product is to make your session more effective and more intense by increasing your energy, your power, your concentration, your strength, your endurance or even the muscular congestion. The boosters are often composed of rather mysterious ingredients blends and in this article we will explain the main ones to help you choose the right product according to your needs and you avoid some rare side effects.
Today, pre-workouts are perfectly formulated, dosed and controlled so that they can be safe to use. However, it is important to know that we do not all have the same sensitivity to ingredients and some boosters can be overdosed without knowing it for some people. Thus, a booster can make an effect to one person and none to another. In addition, it is a dietary supplement to use as a punctual cure, maximum 1 to 2 times per week. Indeed, the body gets used very quickly to the effects of the booster and it could not give you more sensations if it is used in the long term.
The rare side effects of boosters
We will identify the rare side effects encountered when using a pre-workout. However, it is recommended to use the doses prescribed by the manufacturer and adapt them according to your sensitivity.
– Headache :
headaches can be caused by caffeine that raises blood pressure or vasodilator ingredients such as arginine which increases nitric oxide. For people sensitive to stimulants, these ingredients will dilate the blood vessels of the muscles but also those located in the head can cause headaches.
To avoid this, you can use BCAA (Branched Chain Amino Acids) and / or Glutamine to help you fend off fatigue while providing you with a healthy dose of energy. They will allow you to improve muscle building as well as your recovery.
– Signs of nervousness :
you may have trouble controlling your actions, feeling anxious, upset or oppressed. This is often due to excessive caffeine or hypersensitivity to this ingredient. For this, it is recommended to avoid caffeine-based stimulants and also control your other caffeine-enriched products and drinks.
– Nausea :
this is often due to a bad mix of your booster because it has not been diluted enough in your preparation or you do not drink enough. This can wreak havoc on your digestive or kidney system. It is therefore recommended to add a good dose of water in relation to the instructions for use and to dilute it well. For information, the amount of water will not impact the effectiveness of the booster but simply the taste.
The appearance of nausea is not caused by a specific ingredient but by the combination of several ingredients. In this case, it will change the booster formula to avoid this side effect.
– Tingling :
these effects, so much desired by the users, are due to beta-alanine, a buffer ingredient of muscle acidity which makes it possible to avoid feeling fatigue and aches. You will be able to go further in your training. It is an effect that fades as the session and disappears when you lift weights. It is better not to take too much in advance so that it can make its effect.
– Transit disturbances :
this is often due to the combination of a mixture of ingredients, poor dilution and lack of water. Thus, the digestive system to assimilate the supplements and for that, it is recommended to drink a lot of water and to better dilute your booster.
– Cramps :
excess caffeine combined with creatine may cause slight dehydration. Both of these ingredients have diuretic effects if you do not drink enough. Indeed, creatine retains water in the muscles and withdraws from other parts of the body. It is therefore essential to drink well throughout the day to avoid dehydration and therefore cramps.
– Sleep disorders :
the major disadvantage of boosters if you are sensitive to caffeine and if you consume in excess until late in the day. Remember that the majority of pre-workouts bring a high dose of caffeine and can be combined with your cups of coffee already consumed during the day. In addition, if you train late at night, avoid using a booster. We advise you to reduce the booster doses, limit your caffeine-rich drinks and stop their consumption after 16h.
– Addiction :
many users think that without the booster, the session will not be the same. The body gets used to it very quickly and well so use your pre-workout wisely and do not become addicted. Indeed, the psychological risk exists and the booster is just there to help you surpass yourself during an intensive training. It is therefore recommended not to consume every day.
Use of a booster or pre-workout
The use of a booster is not mandatory. In addition, it is recommended not to consume all the year and even less every day. Book it for your most intense sessions otherwise your body will quickly get used to it. During the days of use, pay attention to other drinks such as coffee, caffeine-rich sodas, fat burners or other pre-workout supplements. Indeed, they add too much caffeine and you may experience significant sleep problems.
In addition, sometimes you have to try several before finding the one that suits you. We all react differently to the use of a booster. Also be careful not to be addicted to boosters for fear of having a bad session if you do not have it with you.
In order to benefit from all the benefits of booster and allow you to surpass yourself in training, it is important to :
– Sleep well to recover (at least 8h per night)
– Drink enough water (about 2 liters per day)
– Have a healthy and balanced diet (avoid sugar, industrial foods, junk food and eat lots of vegetables)
– Use a booster only during an intense workout and not every day (1 to 2 times per week).
You will understand, a booster is a product to improve your strength and performance during a session but be careful not to abuse and use every day.