PWO

PWO is the abbreviation for Pre Workout. A pre-workout is a supplement that an athlete takes before training and can achieve better performance thanks to its ingredients. Pre-workouts come in many different combinations of active ingredients, and unfortunately, there are also a number that are not healthy.

Amphetamines in PWO

In various studies, amphetamines such as DMAA, DMBA, DMHA, and BMPEA have been found in PWOs. Every time these are discovered and declared illegal, manufacturers invent new variants. The cash register has to ring, and the amphetamines make it seem as if the product works well. Unfortunately, users become ill from these amphetamines in the long term. In some cases, their use has even led to the death of frequent PWO users.

Who can you still trust?

The Dutch Doping Authority has released a supplement guide app via its website Eigenkracht.nl. Through this app, you can check which supplements are safe.

You can download the Supplementenwijzer App in the App Store and Google Play Store. 

Make your own natural PWO

Making your own pre-workout is also fun to do. In addition to performance-enhancing substances, a natural pro-workout contains other compounds such as vitamins and minerals that improve overall health. Better health will lead to even better athletic performance in the long term.

Our PWO recipe

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

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

Put the above ingredients in a blender and mix well so that the hard pomegranate seeds are also reasonably drinkable. Drink it half an hour before exercising.

How does this PWO work?

About pomegranate as we wrote earlier. Pomegranate and beetroot juice cause an increase in nitric oxide or NO. NO dilates blood vessels, increases blood flow to the muscles, prolongs the time muscle fibers can sustain intense exertion, and likely also plays a key role in muscle growth. Pomegranate also increases testosterone levels for more 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 keep blood sugar levels stable.

What else you can add

There are some extra ingredients that can make a PWO even more powerful. You can therefore 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 (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.

Have a good workout

Did you have a great workout? Let others know how it went and share this message. Good luck!

Intra Workout

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

Read more here about the healthy Herbal-based IWO