For ambitious athletes, the term "training booster" is certainly no stranger – most have probably consumed such a power drink at some point. Depending on the product, they were more alert or focused during training, or had a better pump. Perhaps they were even slightly euphoric, and perhaps even achieved a new personal best. In this article, you'll learn 1. what training boosters are, 2. the different types of training boosters available, and 3. what to look for when buying one.

Definition: What are training boosters?

Training boosters are sports drinks. More specifically, they are powdered products for mixing into a sports drink. The term "booster" comes from English and refers to their effect: Training boosters have a motivational effect and can therefore ensure a more intense workout (boost = "intensify," "fire up").

There are different types of training boosters. However, they all have the following in common: they work very quickly, they are considered pre-workout supplements—meaning they should only be consumed immediately before training—and they are not suitable for long-term use. (You'll learn why they are not suitable for long-term use further down in the text.) This distinguishes them from virtually all other sports supplements, which usually only become effective after regular use over several weeks.

History: Since when have training boosters existed?

The history of training boosters began in 1986: That year, scientists discovered nitric oxide (NO) in the human body – a gas that is actually a poison. Nitric oxide also plays an important role in regulating the nervous system and blood supply. (Almost 10 years later, the discovery was rewarded with a Nobel Prize.)

NO for better blood circulation

The most important property of nitric oxide in the body is that it relaxes blood vessels, thereby stimulating blood flow. This discovery quickly attracted the attention of the supplement industry. It's no wonder: Increased blood flow during training generates a stronger muscle pump and improves oxygen and nutrient delivery to the muscles, resulting in better training performance. Athletes interested in muscle growth can also hope for faster onset of hypertrophy (muscle cell enlargement).

Start with “pump” boosters

In the 1990s, the first pump boosters appeared on the market. They were sold as "NO boosters," "NO2 boosters," or "NOX boosters" and triggered a veritable booster boom in the bodybuilding scene. Their function was to deliver high concentrations of certain amino acids into the bloodstream, causing an increased release of nitric oxide—with the subsequent effect of increased blood flow to the muscles.

Active ingredients, more effects

Not long after, the first supplement manufacturers came up with the idea of ​​adding further Ingredients to be added: Vitamins for a better micronutrient supply, electrolytes for a better Hydration and caffeine for better energy release. From caffeine, it was only a small step to stimulants with amphetamine-like effects. "Jack3d" from USPlabs was the first booster to stimulant DMAA. It appeared on the market in 2012 and highlighted the potential effects of Training boosters – but also the possible side effects – to a whole new level.

Variants: What types of boosters are there?

If you want to buy a training booster, you need to know roughly what the available products do and what they are intended for. Therefore, there are three "official" booster categories today, into which the offer can be divided. However, the categories have fluid boundaries – that is, many Boosters can be assigned to two categories. There are even all-in-one boosters that fit into all three categories fit.

The categories are: 1. Pump Booster, 2. Pre-Workout Booster and 3. Hardcore Booster.

Pump booster

Pump boosters are designed to enhance the pump effect during training. For bodybuilders, this has above all a motivating and an aesthetic aspect, but that is not all: As already mentioned above As mentioned, the accelerated blood circulation due to the better oxygen transport also has a positive effect on The repair processes at the cellular level are also promoted, so that possibly also faster muscle growth. (However, this is difficult to prove.)

Pre-workout booster

Pre-workout boosters mainly have the purpose of making you “awake” – that is, to drive away tiredness and to increase the desire for physical activity. This effect is achieved by sugar or simple carbohydrates and through stimulating ingredients such as caffeine, guarana and taurine. Basically, Pre- Workout boosters are a variant of energy drinks. However, most pre-workout boosters contain also ingredients with a pump-enhancing effect; many also contain creatine.

Hardcore Booster

Hardcore boosters are boosters that have a psychotropic effect – which means that they stimulate the mental They have a strong stimulating effect that goes far beyond the effect of pre-workout Boosters go beyond the usual. Hardcore boosters really give you a boost and make you euphoric. That they can do that, is due to substances such as ephedrine (now banned) and similar synthetic stimulants. EU severely restricts the marketing of such ingredients, hardcore boosters are in most EU countries Not available in regular retail stores. They can only be ordered online.

Composition: What is contained in training boosters?

Depending on the booster category, a booster mainly contains either pump-promoting active ingredients, stimulating active ingredients, performance-enhancing ingredients or stimulating ingredients. Of course, there is a Intersection: Stimulating active ingredients, for example, almost always have a performance-enhancing Effect, stimulating active ingredients as well.

promoting ingredients

The most popular substances for increasing the pump effect are the amino acids L-arginine and L-citrulline. Even more effective than L-arginine is agmatine, a derivative of the amino acid L-arginine. Agmatine promotes It significantly increases the production of nitric oxide and is therefore considered the most powerful pump-promoting substance. Agmatine also influences the mental state of the trainee, as it also suppresses anxiety and increases concentration.

Stimulating ingredients

The stimulants found in workout boosters are primarily caffeine and its various variants. The amino acid taurine plays an "enhancer" role: While it doesn't have a stimulating effect, it has a synergistic (= effect-enhancing) effect when combined with caffeine.

Performance-enhancing ingredients

Among the substances that enhance performance, beta alanine and creatine are particularly noteworthy. Beta alanine counteracts muscle acidification, while creatine optimizes cellular energy metabolism and increases muscle strength (including through intracellular water retention). However, since creatine only develops its full effect when taken daily for several weeks, creatine is of limited use as a training booster. Boosters should never be consumed daily.

Stimulating ingredients

The group of stimulant ingredients includes DMAA, DMHA, and their derivatives. DMAA is the abbreviation for "1,3-dimethylamylamine," an amphetamine-like chemical compound. All amphetamine-like substances cause the release of neurotransmitters such as dopamine and norepinephrine. This results in increased readiness for action, sharpened mental focus ("tunnel vision"), and more energy. The amino acid L-tyrosine is also a stimulant ingredient; however, it "only" has a certain mood-enhancing effect. In addition, training boosters often also contain vitamins, sweeteners, colorings and substances that improve or accelerate the absorption of other substances.

Purpose: When is a training booster useful?

For those who occasionally need a boost of motivation before training—because they didn't sleep well the night before and are tired, or because their mind is constantly on something else—consuming a training booster can be beneficial. However, if you're already full of training enthusiasm, then using a booster is obsolete. (The booster won't make you even more "excited" about training.) Of course, you shouldn't combine pre-workout boosters and hardcore boosters with caffeine capsules or caffeinated fat burner supplements; that would be "too much of a good thing."

Taking: When and how?

Almost all training boosters come in powder form. They are mixed with water to form a drink. The effects begin relatively quickly after consumption, usually within 30 minutes, and they last between 1 and 2 hours. It's therefore recommended to prepare and consume a booster shortly before your workout. And be careful: Even if the effects wear off after 2 hours, some ingredients remain active in the body for much longer. (Caffeine, for example, has a half-life of 4 hours.) Therefore, those who train in the evening should be aware that they may not be able to fall asleep for several hours after consuming a pre-workout booster or a hardcore booster.

Dosage: How much?

Booster packs are usually sold with a scoop. The label on the pack indicates how many scoops should be combined with a certain amount of water to prepare a drink. For very strong, hardcore boosters, it may be advisable to start with half a scoop. This prevents unexpectedly strong side effects and also makes the product more economical (and therefore cheaper).

Side effects: What negative effects can training boosters have?

Pump boosters and pre-workout boosters have the same range of side effects as coffee and energy drinks. Hardcore boosters can have more serious side effects, including:

• Tremolo (= strong trembling)
• Palpitations or rapid heartbeat
• excessive sweating
• nausea
• Impaired coordination due to influence of the sympathetic nervous system
• Panic attacks
• severe exhaustion or mood “crash” when the effect wears off

These side effects aren't necessarily part of the game, so they don't necessarily have to occur—nor do they appear in full. Some users may only experience short-term heart palpitations but no coordination problems, while others may tremble but not sweat excessively.

Another negative effect, which unfortunately is certain to occur, is rapid habituation with frequent use: If you take a booster regularly at short intervals (e.g., before every workout), the effect becomes increasingly weaker. Therefore, you should be careful, at least with pre-workout boosters and hardcore boosters. Three to four booster applications per month are fine – no more than that. At least: Boosters are not addictive, so you can't become dependent on them.

Purchase recommendation: What should you consider?

What do you need to consider when buying a training booster – and which is the best training booster?

Regarding the first question: If you want to use a training booster, you should first consider what it's intended for. Should it give you the drive to train after a day at work, university, or vocational school? Then a pre-workout booster is ideal. Or should it push you to new heights in your training? Then try a hardcore booster. If, instead, you're more interested in feeling good during your workout and perhaps looking impressive in your next Instagram video, then purchasing a pump booster is a better option.

By the way, not all stores that sell booster products clearly categorize them as pump boosters, pre-workout boosters, or hardcore boosters. Often, only the product descriptions or ingredients provide information about how the respective booster should be classified.

Regarding the second question (which is the best training booster): There's no one-size-fits-all answer. Every athlete has different ideas about what constitutes a good booster, and even the most effective booster doesn't work the same for every user. Tip: Learn about the features and benefits of the products on the market on reputable review portals like https://boosterjunkies.de/. They often offer recommendations and publish rankings of the best training boosters.

Conclusion

Training boosters aren't necessarily a "must"—but they certainly have their place in recreational sports. Many ambitious amateur bodybuilders swear by training boosters, and most even have their favorite products that consistently deliver outstanding workouts. However, boosters shouldn't be consumed too often—even if there are no serious side effects. Hardcore boosters, in particular, should be used with caution, as too frequent dopamine "firing" of the brain can lead to mood swings and, in the long term, even depression. So, the rule is: moderation. As is generally the case in life.