PWO

PWO stands for Pre WorkOut. A pre-workout is a supplement an athlete takes before training and, thanks to its ingredients, can improve performance. Pre-workouts come in many different combinations of active ingredients, and unfortunately, some are unhealthy.

Amphetamines in PWO

Amphetamines such as DMAA, DMBA, DMHA, and BMPEA have been found in PWOs in various studies. Every time these substances are discovered and declared illegal, manufacturers invent new versions. The cash register needs to ring, and the amphetamines make the product appear effective. Unfortunately, these amphetamines cause long-term illnesses in users. In some cases, their use has even led to the death of frequent PWO users.

Who can you trust anymore?

The Dutch Doping Authority has released a supplement guide app on its website, Eigenkracht.nl. This app allows you to see which supplements are safe.

You can download the Supplement Guide App in the App Store and Google Play Store. 

Create your own natural PWO

Making your own pre-workout is also a fun thing to do. A natural pro-workout contains not only performance-enhancing ingredients but also other substances like vitamins and minerals that improve overall health. Better health will lead to even better athletic performance in the long run.

Our PWO recipe

For this recipe you will need a blender and the following ingredients:

• 200 grams of watermelon (without peel)
• Half a peeled pomegranate (including skins)
• 150 ml beetroot juice
• Teaspoon of Ceylon cinnamon

Combine the ingredients above in a blender and blend well until the hard pomegranate seeds are still relatively drinkable. Drink half an hour before exercising.

How does this PWO work?

About pomegranate As we previously wrote, pomegranate and beetroot juice increase nitric oxide, or NO. NO dilates blood vessels, increases blood flow to muscles, extends the time muscle fibers can sustain intense exercise, and likely plays a key role in muscle growth. Pomegranate also increases testosterone levels for increased muscle growth and, together with watermelon, prevents inflammation caused by metabolic stress. Watermelon contains iron, potassium, and vitamin C, which improve muscle function, and contains citrulline to promote fat burning. Cinnamon is used to stabilize blood sugar levels.

What else you can add

There are some additional ingredients that can make a PWO even more powerful. So you can vary the basic PWO described above.

• Beta Alanine (2.5 grams)
• L-Carnitine (3 grams)
• Caffeine (150mg or 1 cup of coffee)
• Green tea (1 cup)
• Creatine (5 grams)

You can also drink the green tea or coffee (but not both) separately 15 minutes before training. Beta-alanine and L-carnitine are performance-enhancing amino acids and play a role in the energy supply of muscle cells.

Great training

Did you have a fantastic training session? Let others know how it went and share this post. Good luck!

Intra Workout

We also have an herbal recipe that can be used as an intra-workout. This recipe works well in combination with this PWO.

Read more about the healthy here IWO based on herbs