Home  >>  Uncategorized  >>  Pre-workout, vet du hva dette inneholder?

Det prikker i fingrene, prikker i hodet, hjeretet banker og du er SÅ klar for trening! Du har nettopp tatt PWO-en din, og må forte deg på trening for å utnytte denne fantastiske energien og motivasjonen. Men hva er det egentlig som gjør at det prikker, dunker og pumper? Hva inneholder en PWO?

 

haha

Photo: Google.com

Jeg har nevnt før at man må vite hva man putter i kroppen, og dette gjelder også PWO. For det er nok ikke bare koffein som finnes i PWO. Mange har faktisk ikke så høyt innhold av koffein som man skulle tro. jeg vil nå ta et dypdykk i ingrediensene du kan finne i mange pre-workouts, slik at du forstår hva alle de greske ordene faktisk betyr.

Først: Jeg har nevnt det før, men hva skal en pwo hovedsakelig gjøre? En PWO skal få opp energien din, gjøre deg fokusert, mentalt og fysisk klar for trening. Den skal også gjøre at du holder ut litt lengre på trening, uten å plutselig gå «tom», og føle deg helt utslitt midt i økten. Hvor mye man føler at dette stemmer kommer veldig an på personen som drikker, og også på produktet. Noen er veldig sensitive på slike stoffer, mens andre ikke merker så mye, eller føler effekten forsvinner fort. Ofte henger man seg veldig opp i den nervestimulerende effekten, men på neste treningsøkt, tenk over dette:
– Følte du deg sterk?
– Følte du du klarte å holde en høy intensitet?
– Følte du du kunne holde på lengre enn når du ikke tok PWO?

Her ønsker jeg bare å bevisstgjøre deg litt mer på effektene av det du tar. Du kan nemlig ha god effekt av en PWO selv om det ikke prikker rundt forbi. Men du kan også være typen som bare blir uvel, og da er det best å la være. Så! Til innholdet:

Beta-Alanin:
Kjenner du en prikking i hender eller hodet etter å ha inntatt PWO, så er dette synderen. Store doser av Beta-Alanin kan føre til litt prikking. Men dette er helt ufarlig. Beta-Alanin er en ikke-essesniell aminosyre. Altså, kroppen kan lage denne på egenhånd. Men den lager kun så mye som den trenger, og derfor kan tilskudd av Beta-Alanin gi noen fine effekter. Kort fortalt bidrar Beta-Alanin med å kontrollere fallet i blodets PH-verdi under intensiv trening. Du kan altså trene hardt lengre, uten å plutselig føle deg utmattet, fordi PH-verdiene har holdt seg stabile.

Citrullin-Malate:
Enda en ikke-essesniell aminosyre. Denne er kjent for å redusere muskelstølhet og kan bidra til en positiv effekt på muskelutholdenhet. Det gjør den ved å øke prosessen som skal utvinne energi fra fett, proteiner og karbohydrater (sitronsyre syklusen) og dermed minsker produksjoner av laktat, eller bedre kjent som melkesyre.

 

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Photo: weheartit.com

Kreatin Monohydrat:
En ikke-essesniell aminosyre, men kroppen lager ca 1 gram pr dag. Om du tilfører 5 gram per dag, har studier vist at dette vil gi effekt på bygging av ren muskelmasse. Kreatin hjelper med energi til musklene i form av at den er med på dannelsen av ATP. (Energi i kroppen)

Pepperekstrakt:
Kan også finnes som Bioperine på boksen. Denne gjør ikke noe i seg selv, men kan bidra til at de andre ingrediensen blir utnyttet bedre og at kroppen faktisk utnytter og tar opp det du får i deg. Det er derfor man kjøper ferdigblandet PWO, i stedet for å mikse dem sammen selv, fordi de reagerer med hverandre og da har også mengden av alt en betydning. Dette er kjemi, så alt reagerer og påvirker hverandre. Studier har vist at kroppen faktisk utnytter andre stoffer bedre (som de jeg har nevnt her) om de blir inntatt sammen med pepperekstrakt.

L-Tyrosin:
Føler du plutselig at du har kjempelyst til å trene, du blir fokusert og motivert? Det er det denne luringen som står for. L-tyrosin er en aminosyre som øker konsentrasjonen av dopamin i hjernen. Dette stoffet kan gi en følelse av «pigghet», fokus og ikke minst trivsel. Vårt eget lykkehormon.

Koffein:
Denne har jeg skrevet om tidligere, og kort oppsummert er koffein en selvsagt ingrediens med sin nervestimulerende effekt.

L-Carnitine:
Enda en ikke-essensiell aminosyre. Denne er kjent for å være fettforbrennende, og er derfor fin for å gå ned i fettprosent og øke muskelmasse. Denne kan også bidra litt i å utsette trøtthet og utmattelse på trening.

 

passion

Photo: weheartit.com

Det finnes jo selvfølgelig enda flere ingredienser der ute, men disse er noen av de som oftest går igjen. Som man ser så er det ingenting farlig, men det er greit å vite hva det er og hvilken effekter det gir. OBS: Alt som kalles fettforbrennende og muskeløkende er kun ment som et lite hjelpemiddel på siden av et strukturert kosthold. Kostholdet er alltid nummer 1!

Dette er heller ikke en oppfordring til å begynne med Pre Workout, men nå vet du hvertfall hva det er og hva som er i, før du prøver. Alltid start med små doser for å se hvor sensitiv du er. Husk at disse er blandet sammen på en helt optimal måte, for maks effekt, derfor funker de også.

Jeg synes allikevel det er viktig å presisere at man burde ikke gjøre seg avhengig av PWO. Men bruke dem av og til, og kjenn at du faktisk trener litt hardere, og utnytter effekten.

Trening skal være gøy, men av og til må man ha litt hjelp for å komme seg opp av sofaen en mørk høstkveld. Da er det helt innafor 😉

Fitness Coach, Vibeke Litland

 


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