CLINICAL KNOWLEDGE MAGAZINE
3 min read
How to Prepare for Training
Mia Hoffmann
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Diets Premium Medical Expert • 18.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 3 min |
| Diets Premium Medical Expert Mia Hoffmann | Scientifically reviewed by a clinical dietitian 18.03.2026 |
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Key Takeaways
Many athletes who take their training seriously cannot imagine starting physical exertion without the use of supplements that enhance performance, energy, and motivation. The products referred to are popular pre-workout boosters that enable sustained effort at the highest level.
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Enhancing pre-workout supplements
Why are these substances so effective in preparing the body for endurance and strength sports by increasing the desired training pump? The whole secret lies in their carefully selected composition, in which the most common components are: citrulline, arginine, and agmatine - their action causes the blood vessel diameter to expand and blood pressure to increase, which accelerates blood flow and improves the transport of oxygen and nutrients to the muscles - well-nourished muscles can work more efficiently and regenerate more quickly. Beta-alanine - responsible for increasing the concentration of carnosine, which regulates the acid-base balance in muscles, preventing the formation of acids. Creatine - increases muscle strength and accelerates the synthesis of new protein molecules, quickly building fat-free muscle mass.
Why is it beneficial to utilize the pre-workout booster?
Utilizing pre-workout boosters enables advancements in physical fitness and strength, literally from one workout to the next, which ultimately leads to effective motivation through consistently improved results and achieving the desired body shape.
Is there any other application that can be used before training?
Besides pre-workout supplements, it is very essential to provide the body with the necessary nutrients required for proper functioning. These include protein, carbohydrates, and BCAA. Protein, responsible for muscle growth, should be consumed about 45-60 minutes before training. Carbohydrates should be taken about 2 hours prior to training for complex carbs and about 1 hour before training for simple carbs. BCAA are the three most popular exogenous amino acids: leucine, isoleucine, and valine. The use of BCAA before training supports muscle growth and regenerates them after training, and also has an anticatabolic effect. The ratio of protein and carbohydrates taken before training should be about 1:1.
Post-workout dietary supplements for athletes
Now that we are aware of what to consume prior to training, it is time to learn about the recommended dietary supplements post-workout. In this case, the situation is very similar to the one previously described, but the ratio of carbohydrate intake to protein changes to 2:1. The pivotal role of protein in the muscle building process is undeniable. It is the essential component responsible for muscle regeneration and growth. The recommended daily dose is 2 grams of protein per kilogram of body weight. The provided proteins should originate from both plant and animal sources. This is a factor to consider when selecting the appropriate protein supplement. Besides protein, glucose is the second most important component post-workout. The body requires it to refill glycogen reserves, enabling the muscles to have sufficient energy for regeneration.
Mia Hoffmann
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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