LIFESTYLE 
7 MIN 
ALMAGEA 
20.03.2026
Nowadays, more and more men train recreationally or professionally with the aim of increasing muscle mass, strength or simply feeling better in the body. In addition to the performance of the training itself, an important success factor lies in the preparation - and not only in the selection of exercises, but also in what we introduce into the body before training.
The term pre-workout includes all the steps we take and everything we introduce into the body before training with the aim of optimizing performance. This includes:
The goal is to increase energy, endurance and focus, but also to ensure that the body recovers more easily after exertion.
Budući da mišići koriste glukozu kao gorivo, ugljikohidrati se smatraju jednim od primarnih izvora energije za tijelo. Glukoza se u tijelo skladišti u obliku glikogena, prvenstveno u jetri i mišićima. Prema Međunarodnom društvu za sportsku prehranu (engl. International Society Of Sports Nutrition, ISSN), glycogen is the main source of energy for muscles during moderate to high intensity exercise. However, since glycogen stores are limited, they are used up during exercise. Thus, the ISSN states that high-intensity exercises that last longer than 60 minutes can deplete glycogen stores. However, regardless of how long the workout lasts, studies consistently show that carbohydrates increase glycogen stores and utilization while simultaneously enhancing carbohydrate oxidation during exercise. Therefore, pre-workout carbohydrate intake may be important to improve performance during long-term exercise.
Numerous studies indicate that protein intake before training can have a positive effect on sports performance. Consuming protein before exercise stimulates muscle protein synthesis, the process in which amino acids are incorporated into muscle tissue and contribute to the growth of muscle mass.
According to ISSN, protein intake before physical activity can bring additional benefits, such as:
While glycogen is used as the main source of energy during shorter and more intense workouts, fat is the primary fuel for longer, moderate-to-low-intensity workouts. Namely, they can provide a stable source of energy because they are digested more slowly.
Thus, a small study from 2023 involving 10 men examined the effects of a high-fat meal versus a high-carbohydrate meal, consumed 3.5 hours before endurance training, after a week of carb loading. The results showed that participants who ate a high-fat meal had better glycogen stores after 60 minutes of exercise compared to those who ate a high-carbohydrate meal. However, it is precisely the slower digestion of fat that can be problematic, as too much fat before training can cause a feeling of sluggishness. Therefore, it is necessary to conduct additional research in order to more clearly determine the role of fat intake immediately before training.
Nitric oxide is a compound that the body naturally produces to relax blood vessels and improve blood flow. Pre-workout supplements often contain compounds that the body uses to synthesize nitric oxide. The most common are the amino acids L-arginine and L-citrulline and dietary sources of nitrates, such as beetroot juice. Arginine is crucial for the formation of nitric oxide, which contributes to the proper function of blood vessels, promotes muscle growth and facilitates the recognition of changes during mechanical loading of skeletal muscles. Supplementation with arginine significantly contributes to the health of heart and muscle tissue and to the maintenance and improvement of exercise capacity. Furthermore, citrulline is converted into arginine in many cells and in this way can replace arginine and nitric oxide deficiencies in various physiological and pathological conditions.In addition, citrulline plays an important role in ammonia detoxification, which reduces fatigue and stress and further improves sports performance. The combination of arginine and citrulline therefore represents a valuable dietary supplement for stimulating and improving sports performance and exercise capacity.
Especially popular among men, L-carnitine is a compound that participates in the transport of fatty acids into the mitochondria, where they are converted into energy. This is why it is often used in pre-workout formulas because it can improve energy metabolism, reduce fatigue, support fat burning and potentially speed up muscle recovery.
The ideal pre-workout routine for men involves achieving a balance in food intake and nutritional supplements, and an equally important part of the puzzle is the timing of the pre-workout meal. Namely, it can significantly affect the energy level, endurance and performance itself.
Kada govorimo o vremenu obroka prije treninga, znanstvena istraživanja nisu u potpunosti usklađena. Tako neka pokazuju da je optimalno jesti otprilike sat vremena prije vježbanja, dok druga nalaze koristi i kada se obrok konzumira i do četiri sata ranije. U praksi, najvažnije je slijediti osjećaj tijekom treninga – ako ste gladni, vjerojatno nećete imati dovoljno energije, a ako ste pak siti, naduti ili tromi, izvedba će biti lošija.
For the best effect, a meal containing carbohydrates, proteins and fats is recommended, but their ratio depends on how much time you have left until training. Thus, 2 to 3 hours before training, a meal containing complex carbohydrates (whole grains, potatoes), proteins (eggs, fish, chicken) and healthy fats (olive oil, nuts, avocado) is recommended. Furthermore, 1 to 1.5 hours before training, the meal should be a smaller meal with an emphasis on carbohydrates and proteins, for example, Greek yogurt with oatmeal or a protein smoothie with a banana. In the period 45 to 60 minutes before training, preference should be given to easier-to-digest foods, such as fruit, a protein drink or oatmeal in a smaller portion. We must not forget the importance of water intake, because even a minor degree of dehydration can significantly reduce performance.
Pre-workout is not only a trend, but also a practical way to provide the body with optimal conditions for training. Men looking to increase strength, mass or endurance can greatly benefit from proper nutrient selection. Ultimately, optimal results are achieved through a combination of proper nutrition, carefully selected supplementation and regular, planned training.
Almagea Man Formula+ is an advanced nutritional supplement designed to support energy, endurance and optimal performance during exercise. Its unique combination of 9 key nutrients includes L-carnitine, L-arginine and L-citrulline, lycopene, vitamin E, folic acid and the minerals selenium, zinc and copper. Thanks to the synergistic action of the active ingredients, this formulation is ideal for every modern man who wants more energy, strength and focus for demanding training and an active lifestyle.
Literature:
It provides energy during physical activity and stimulates fat metabolism in the body.
25.10 €
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