The art of Brazilian Jiu Jitsu is a highly dynamic, and intense combat system that incorporates a complex series of transitional movements. Over the years the art has evolved into a sport, as more and more students are training for bjj competition. Nowadays, athletes are combining their fight training and various forms of functional workouts to try and stay ahead of the pack. The addition of fight science has opened the eyes for many athletes, as they look to bolster their performance with the help of various supplements. Athletes are beginning to use pre-workout supplements not only to boost their energy levels but also to enhance their stamina, improve muscle growth, and recover their muscles quicker, thereby promoting overall endurance during training and competitions.
What This Article Covers:
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- What Is a Pre Workout
- What Are the Benefits of Using Pre Workouts
- Is It Safe to Use Pre Workout Supplements
- Maximising Training with Pre Workouts
- Is There a Downside to Using Pre Workout Supplements
- What Are the Best Pre Workout Supplements Available
WHAT IS A PRE WORKOUT
A pre-workout is the term for an energy supplement that can help athletes boost their energy levels and improve the overall proficiency of their exercise, all while stimulating significant muscle growth. Athletes from all codes of sport use different kinds of supplements to increase efficiency and maximize their potential. Pre-workout supplements are traditionally used by athletes before training sessions and can be ingested through the form of a pill or stirred into an athlete’s water. In addition to pre-workout supplements, other crucial elements in an athlete’s routine include hydration, nutrition, and a proper warm-up. There are a wide range of different formulas worldwide, as the consistency of these substances may vary depending on the brand.
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Most pre workout formulas contain ingredients like amino acids, beta alanine, caffeine, creatine, guarana, and other artificial ingredients. The Quality, and the quantity of each of these ingredients are different in every brand of pre workout. Athletes, from various different sports like combat sports athletes, runners and weightlifters, all use pre workout supplements before they output extensive amounts of exercise. Using pre workout supplements will help with high intensity style of sports, and training like powerlifting for bjj or interval sprint training.
WHAT ARE THE BENEFITS OF USING PRE WORKOUTS
Athletes have been using pre-workout supplements for a long time now, as the high demand of combat sports gives athletes little alternative. Pre-workout supplements are used to help an athlete recover faster and be less fatigued when they are doing an intensive workout. Incorporating stretching and agility exercises into the routine can further enhance the benefits of pre-workout supplements. There have been many studies done on pre-workout supplements, and if the athlete can take it in moderation, then the effects could be beneficial. Pre-workouts, coupled with stretching and agility training, are designed to help an athlete stay focused, bolster energy levels, as they look to improve their overall proficiency in their sport. Additionally, sparring sessions can be a valuable component in refining skills and applying the advantages gained from pre-workout supplementation. There are many different ingredients inside a pre-workout supplement, as many of these ingredients can help an athlete extensively.
Nitric oxide is a substance that the human body will produce on its own, as a way of improving blood flow efficiency, and keeping all the blood vessels in the body relaxed. The human body will use compounds like arginine, and citrulline to make its own nitric oxide. The benefits of supplementing with these kinds of compounds are that it will boost oxygen and nutrient transport to all the muscles, resulting in stronger athletic performances, especially crucial in activities such as grappling and martial arts. Studies will show that citrulline can boost exercise performance significantly, while arginine is broken down long before it reaches the bloodstream. So while nitric oxide is produced, athletes may feel a lack of energy;this is why most pre-workout supplements are taken 30 to 45 minutes prior to exercise. This is so they can maximize their performance to match their energy levels and maintain the motivation needed for intense physical activities like grappling and martial arts.
Caffeine is another frequent ingredient in pre workout supplements, which is used to increase energy levels and help athletes focus. Caffeine has been well documented to improve mental awareness, as this substance is used to help people all over the world stay alert. Caffeine will also help athletes reduce body fat, as they look to build a higher level of optimal performance. Creatine is another chemical component that will naturally be produced in a human’s bodily systems. Creatine is stored in skeletal muscle, so it can benefit an athlete immensely with energy production and muscular strength. Creatine is an extremely common substance found in most pre workouts, but can also be sold separately as an individual component. Athletes will add creatine to their pre workout shakes, so they can reap extra benefits. Stocking up on creatine will offer athletes an extreme advantage when it comes to body conditioning, as the body will act like a storage unit while it collects stores of Creatine. This will improve an athlete’s recovery time, help increase their muscle mass, and help the athlete considerably with strength, and their overall proficiency.
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Beta alanine is an amino acid that is found in pre workout supplements. The benefits of beta alanine will help an athlete prevent significant acid build ups in their muscle tissue, as this will help an athlete’s muscles become more powerful and last longer. Studies done on beta alanine have proven its effectiveness for combat athletes. BCAA’s or otherwise known as branched chain amino acids, have been found in some pre workout supplements. This substance will help increase muscle growth, as well as decrease soreness within the muscle, as long as it’s taken before an athlete begins their bjj conditioning workout. Adding more BCAA’s to an athlete pre workout may not be as important, as this substance is found in many sources of protein. So it’s quite possible that athletes already have a significant buildup of BCAA’s in their bodies systems.
IS IT SAFE TO USE PRE WORKOUT SUPPLEMENTS
The majority of pre workout formulas are considered safe to use, and this is due to ingredients like creatine, caffeine, and beta alanine. These types of ingredients will help athletes to stay more mentally alert during physical activity, help with the support of muscle recovery, as well as stimulate significant muscle growth. Many athletes will attest to the validity of pre workout supplements, as they say it increases their energy levels, keeps them more focused, and helps them to optimise their performance.
Studies have been done on the benefits of using pre workout supplements before training. Some of the mixed results have proven that while pre workouts are safe to use for healthy people, they may not necessarily be healthy for everyone. Like most substances they need to be taken in moderation, even a healthy athlete cannot take pre workout supplements every single day. Using supplements should be taken in moderation, and in most cases an athlete should consult their doctor before using large amounts, over long periods of time.
MAXIMISING TRAINING WITH PRE WORKOUTS
When athletes begin taking pre workout supplements, they need to plan ahead so they can maximise their efficiency. It’s no good just taking a supplement and jumping straight into training, as the most efficient use of pre workout supplements is to take them 30 to 45 minutes prior to any bjj workout routine. It is important for athletes not to overdo it, and use supplements in moderation, as well as stay hydrated throughout all of their workouts. Training the right way, and training cautiously is how an athlete will get the best results.
Every athlete wants to maximise their performance, and enhance their overall proficiency, this is why athletes have turned to pre workout supplements. Taking these kinds of supplements is a great way for an athlete to get ahead of the game, as they will begin to train at an optimal level. With the addition of pre workouts, athletes will soon find that their muscles are recovering faster, which can help stimulate more muscle growth. This will help athletes train more regularly, as they will start to see results in their overall muscle mass and strength. Their body will be burning off fat stores, and getting into the peak performance position, as athlete’s will begin to perform at the most highest and efficient levels.
IS THERE A DOWNSIDE TO USING PRE WORKOUT SUPPLEMENTS
No matter what substance has been deemed healthy for an athlete to use, there is always a side effect that may compromise an athlete’s long term health. Even though pre workout supplements have studies that detail the health benefits, they can also cause some considerable side effects in long term health issues. Caffeine is one of the predominant ingredients in different pre workout supplements. Caffeine has been proven to increase muscle strength during exercise, while at the same time reducing levels of fatigue. So even though caffeine does have benefits to an athlete, some of the side effects from too much caffeine include nausea, drowsiness, jitteriness, anxiety, headaches, restlessness, an elevated heart rate, and it can also give athletes trouble sleeping. Most pre workout supplements have high doses of caffeine, which can be the downside to taking pre workout supplements.
Another ingredient that is regularly found in pre workout supplements is creatine. This ingredient is great for increasing lean muscle mass, and helping athletes adapt to high intensity exercise. Most athletes take creatine separately, or add it themselves to their protein, or pre workout shakes. There are some mild side effects to taking too much creatine, like water retention, an increase in weight gain, and possibly some long term digestive issues. Another ingredient commonly found in pre workout supplements is beta alanine, which is an amino acid that helps reduce acidity inside an athlete’s muscles. This will help an athlete to increase their performance, as well as rapidly reduce their muscles from fatiguing during any form of conditioning training, or bjj core workouts. The downside to taking beta alanine is that it may cause paresthesia, which is a form of tingling that the athlete could feel in their hands and feet. Although it may be uncomfortable for an athlete, Paresthesia is a non life threatening nervous system reaction.
Niacin is another ingredient extremely common in pre workout supplements, this ingredient is also found in most foods that we all consume. Niacin benefits athletes with energy metabolism, which is the process of nutrients turning into energy. Although niacin can help athletes with more efficient processes of energy metabolism, it does have a downside. Many pre workout supplements have high doses of niacin which can cause athletes to suffer from rashes all over their body. When a high dose of niacin is taken, it can cause a blood rush pushing to the surface of an athlete’s skin, as this will result in red irritated patches.
WHAT ARE THE BEST PRE WORKOUT SUPPLEMENTS AVAILABLE
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There are many different pre workout supplements available on the market these days. Some athletes prefer taking pills while others prefer stirring powder into a shake, either way using these supplements in moderation can be beneficial to the athlete. There are many different kinds of pre workout formulas, as athletes should be researching which formula is the most beneficial to their training schedule. It’s hard to say which pre workout is the best, as different athletes will need different levels of ingredients depending on what they are trying to achieve. It can be a good idea to retrieve these ingredients separately, so an athlete can take the exact measurements of what they need the most. But there are some pre workout supplements that have been rated highly, and endorsed by athletes worldwide.
One of the most effective sources of protein is whey protein, as the results of studies have proven that whey is great for promoting muscle growth, and strength gains. Whey protein is the richest source of BCAA amino acids, which are the most crucial amino acids to help an athlete with muscle growth. What makes whey protein even better is that it is the fastest digesting protein on the market, meaning athletes will feel the effects of this substance rather quickly. Getting the best results out of using whey protein is when athletes take the substance before and after training sessions, this could include Jiu Jitsu training, high intense strength workouts, or a jiu jitsu cardio workout.
Training in BJJ, there are four main categories that athletes take supplements for. That is immune supplements, performance enhancing supplements, joint supplements, and recovery supplements. It is critical for athletes in Brazilian Jiu Jitsu to take immune supplements, as the body’s immune system will be compromised during high intensity workouts. BJJ is also hard on the joints, so sometimes the only way to improve their flexibility for bjj is by taking certain joint supplements. Recovery is another important aspect that BJJ athletes must excel in, as most athletes will need to recover quickly in order to maximise on an opportunity during a fight.
Fish oil tablets are proven to ease joint pain, and reduce the stiffness in the joints, making these supplements important for athletes as they contain omega 3 acids. Magnesium is one of the most important supplements that a BJJ athlete could take, as one of the most common occurrences during a BJJ competition is an athlete cramping up. Usually cramping is due to a magnesium deficiency in the body, so if athletes take magnesium supplements this can help them train more efficiently. Some athletes take glucosamine supplements, which have been known to help joint pain also, and even though the studies are mixed, some athletes will swear by their effectiveness.
One of the most important supplements is vitamin D, as this is crucial to the overall energy of an athlete. One of the best sources of vitamin D is sunshine, but not all athletes have access to this, so they need supplements in order to help them bolster their energy levels. Vitamin D also helps their body take in other supplements like calcium, which in turn helps cramping and it’s great for overall bone health. BCAA’s are extremely important to the health of an athlete, as they help reduce fatigue, and muscle soreness, as well as increase muscle growth. Taking amino acids is imperative to helping a BJJ athlete recover faster, and get back onto the training mats.
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At the end of the day it’s up to each individual athlete on whether they want to take supplements or not. All supplements that athletes can take are found in a variety of different foods, so athletes should take into account what they are eating so they know not to take too much of one substance. Getting the balance right is what is most important for an athlete, this is how they will maximise their performance goals, increase their efficiency, recover their muscles faster, and handle a workload without the nuisance of joint pain, and muscle fatigue. Remember it is a good idea to consult a doctor before using massive amounts of pre workout supplements, and only take them in moderation. Athletes should make sure they drink plenty of water, and get lots of sleep, if they are going to regularly use pre workout supplements.
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