In fitness rooms, for several years, a phenomenon has been observed, although sport means health. It was before the pandemic, but not the same as now. Very many people, especially young people, use a supplement that is called pre-workout (pre-workout). The problem is that it has come to be used too often and in too large quantities, so many begin to feel unwell (palpitations, fainting and much more). The long-term effects are much worse for those who abuse these substances.
Why did it come to this? The influence of people on social media, who receive money to promote something like this, has a very great power.
Very briefly:
- More and more young people are using pre-workout supplements, some in excess, even several times a day.
- Some people end up having problems shortly after taking them and feel unwell in the fitness room.
- dr. Florin Ioan Balanica: with the use of pre-workout the cardiovascular system is overused. The kidney is stressed and overused. Surparenal goes into stress through constant stimulation.
- The kidney is affected by the excretory part and by the fact that it will not cope with the elimination of uric acid, the metabolic product of proteins - Dr. Florin Ioan Balanica.
- The liver will enter an area where the protein will even make fat reserves because it will consider it as the main energy source,which is not metabolically correct. Florin Ioan Balanica.
- People read and inform themselves from inappropriate sources.
- Claudiu Jeler-personal trainer, does not use pre-workout, but drinks a coffee.
- Arnold Schwarzenegger recommends a coffee before the gym.
- Claudiu Jeler about pre-workout: as frequency, he would recommend a reduced one, that is, before more demanding workouts. It can be addictive, so low performance when you don't take it.
- Jeler: abuse of such supplements can generate migraines, nausea, itching and increased tension for those who have heart problems.
- Arnold Schwarzenegger: if you want to lose fat, you must first have good habits that support a healthy diet, help you exercise constantly and have a good night's sleep.
A young man with pumped muscles enters the locker room, puts his bag on the bench, opens it and takes out a box. When he unwraps it, you can see white dust in the air. With a plastic cup put the supplement in a shaker, add water and drink. Then he enters the gym and begins to work with heavy weights.
This is what advertisements for such supplements look like. In some cases it is about outdoor activities. It gives the feeling that without them you can not really do sports.
At the same time, on social networks various people who do sports show what supplements they take, praise them for being good, that they have increased their muscles and that they consume them daily.
Young people can be swayed easily. They do not stand to check whether the person is right and what studies exist in the field.
There have also appeared influencers, abroad, who do not recommend the misuse of these pre-workouts. Some even show the studies where they got their information. For example, there was a heated debate at one time about the BCAA supplement, whether it is good or bad.
Research shows that it doesn't do much good, just being money thrown away. Many say they feel better after taking, but admit it might just be the placebo effect.
In general, people who play sports pay attention to what they eat. So if you have a balanced meal you don't need supplements.
Can you do sports without supplements? Obviously, yes. Most personal trainers know the effects of pre-workout, because they see it in the halls. They don't take those supplements.
I've talked to people who work in the field, they don't recommend it, but they don't want to talk about it officially because they want to be sponsored by the companies that sell it. They told us a door would simply be closed. So... it's about money, in the end.
There are exceptions. A personal trainer from Bucharest recently posted a video in which he asks people who come to the gym to stop taking pre-workout if they do not need it, noting that "that is taken only when you are tired and want to do sports, not crazy before each workout".
How come he said that?
More and more often seen that some people begin to feel unwell, have dizziness, palpitations, whiten the face. Not because the effort was too much, but because they abused this supplement too much.
It is not the only Hall in Bucharest where, due to excessive substance use, young people have health problems. I recently heard of two other rooms with similar situations. Some even consume it 3 times a day and others mix them because, likewise, they have seen on social networks that it works.
The problem is that they want to get to where some have worked for years, but in an extremely short time.
What problems can cause excessive use of some supplements
HotNews.ro he talked to dr. Florin Ioan Balanica, specialized in medical nutritional therapy and psychonutrition.
"With the use of pre-workout the cardiovascular system is overused. The kidney is stressed and overused. Surparenal goes into stress through constant stimulation. We have an excess of some nutrients that that person has not incorporated/integrated into that menu, " said dr. Balan.
For example, says the doctor, to be able to lose weight we need 1.2-1.5 to 2 grams of protein per kilogram of body: "this means that we must include any form of supplementation in our daily menu in such a way that this necessary is a correct one".
From here on we also talk about the need for carbohydrates, without which we can not achieve performance in the gym and we can not have energy. The time when we need to consume food relative to training is important, as well as what we consume at that meal.
"It is not healthy to over-consume supplements, regardless of their nature, if we are not ready for it, if we do not have the right coach and doctor, and if we do not want performance," he explained. Florin Ioan Balanica.
Summing up, the doctor told us what the effects are:
A high protein diet affects kidney and liver health.
The kidney is affected by the excretory part and by the fact that it will not cope with the elimination of uric acid, the metabolic product of proteins.
The liver will enter an area where the protein will even make fat reserves because it will consider it as the main energy source, which is not metabolically correct. Carbohydrate is the first main source of energy.
We also discuss the electrical activity of the heart. The heart is a pump that works in a game of sodium and potassium ions.
"In the long term in no case will the patient of this kind get his result in the gym. Disappointment will be even from a mental and motivational point of view. Nothing works forcefully but unfortunately most people when they want to make a change are not mentally prepared for it, " he explained. Balan.
He also told us that teenagers, especially boys, want good muscle mass, to look good and get these results quickly.
"Consuming excess protein at this age or forcing the joints through weights of more than 2-3 kilograms can have irreversible osteoarticular and hormonal effects in the long term," the doctor explained.
Testosterone is the one that produces muscle mass and muscle mass maintains testosterone levels in the long term. The interest of any growing boy is to develop both in terms of hormonal and muscle mass adapted to the age and needs of the respective period.
The problem, says the doctor, is that people read and inform themselves from inappropriate sources. Then it's about people wanting to get quick results, and they'll always go for a solution that gives them those quick results, which is at least questionable from a health point of view.
What Claudiu Jeler consumes - personal trainer and how he sees the pre-workout supplement
I asked Claudiu Jeler, personal trainer, about pre-workout.
According to him, any decent pre-workout contains:
Beta-alanine-which prevents the onset of muscle fatigue and also increases muscle endurance,
Citrulline which improves blood circulation, increases performance, improves recovery and can easily stimulate the secretion of growth hormone, and
Caffeine-which increases your energy levels
"Newer products are caffeine-free, have slightly more beta-alanine and citrulline, and still contain some BCAA.
In addition to the above, there are also all kinds of ingredients (stimulants) like taurine, tyrosine, arginine, flavors and sweeteners (chemicals), etc. - similar to the content of energizers in the supermarket,” he explained.
He, personally, does not use. So his pre-workout is an espresso.
"In my opinion, I think it's more a matter of psychological comfort than any real physical benefit. Of course, for those who know themselves to suffer from heart disease or are under medication following such a diagnosis, it is not at all advisable,” Jeler said.
As a frequency, they would recommend a reduced one, that is, before more demanding workouts. It can be addictive, so low performance when you don't take it.
At the same time, he says, abuse can generate migraines, nausea, itching and increased tension for those who have heart problems.
"But as a conclusion, if a healthy and fit person uses a quality pre-workout in a decent way, they can have a psychological comfort and a boost of energy during the more demanding workouts without having adverse effects. The secret lies in the balance, " the coach concludes.
What Arnold Schwarzenegger recommends in his daily newsletter
Arnold Schwarzenegger recommends, in some of the newsletters he sends to his subscribers daily, coffee before the gym.
Citing a study, he says that if you drink caffeine (the equivalent of a cup of coffee) 30 minutes before the gym, it increases fat oxidation by 11% when consumed in the morning and by 13% in the afternoon.
Thus, coffee supports the fat burning process.
Still, Arnold States, before you double down on your coffee addiction, the improvements are relatively small (though not entirely insignificant).
"If you want to lose fat, you must first have good habits that support a healthy diet, help you exercise constantly, and have a good night's sleep," Schwarzenegger said.
He also said: If you do not eat well (consume too many calories), do sports, sleep less than 7 hours, then no amount of coffee will bring the changes you want. If you have built good habits, then a little coffee before exercise can give you a boost.
Related to pre-workout he is an adherent of healthy eating.
States that if you are going to do long-term activity (especially endurance, such as cycling, etc.), want to develop muscle mass, or try to maximize performance or strength, you should probably consume carbohydrates before training.
"In these situations, about 20-40 grams of carbohydrates (or 1-2 slices of bread or a banana) are enough. You just have to make sure you combine them with 20-40 grams of protein,” he said, stating that if you do sports for less than an hour, the need for carbohydrates is less. In the end it is up to everyone how they feel better if they consume more or less.
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