Definition: What are pump boosters?
Pump boosters are special drinks or drink powders that influence blood circulation. The human body is capable of altering or regulating blood flow to various parts of the body. While the kidneys normally receive the most blood flow, more blood can be directed to the skeletal muscles during physical exertion. This results in the so-called "pump effect," a temporary swelling of the muscle cells. Dumbbell training with high repetitions already promotes the pump effect quite effectively; however, it can be further enhanced with the help of pump boosters.
Pumped-up muscles don't just appear firmer and more voluminous: Athletes with a low body fat percentage will also notice improved vascularity as the pump effect sets in. This means that the veins running over the muscles become more prominent beneath the skin.
Benefits: What exactly do pump boosters do?
As already mentioned, pump boosters cause muscles to "inflate" faster and more strongly. The question that now arises is: Beyond improved muscle aesthetics, does this have any concrete benefits for training?
There is a scientific study on this question:Schoenfeld et al. (2014) “The muscle pump: potential mechanisms and applications for enhancing hypertrophic adaptations”, published in the Strength & Conditioning Journal. It concludes that a more intense pump can indeed promote muscle mass gains. There are many reasons for this:
Better leverage
The increase in muscle volume leads to improved leverage ratios, which allows for additional repetitions depending on the exercise execution.
Fascia stretching
There is evidence that the stretching stimulus exerted by a strong pumping effect on the muscle fascia promotes muscle growth.
Optimized nutrient transport
Increased blood flow results in more efficient transport of nutrients to the muscles. This has a positive impact on recovery time and the intercellular repair processes. Therefore, it's beneficial if the pump effect after training lasts as long as possible.
The use of pump boosters brings another advantage: The main ingredients of such boosters (see below for how they work) not only have a pump-promoting effect, but also increase performance. Increased performance allows you to lift heavier weights, which in turn provides a stronger stimulus for muscle building.
How it works: How do pump boosters work and what do they contain?
Pump boosters supply the body with amino acids that promote the production of nitric oxide (NO). This gas dilates blood vessels, resulting in increased blood flow to the muscles. For this reason, pump boosters are also referred to as "NO boosters" in the supplement industry.
Typical ingredients of pump boosters are:
Arginine and agmatine
The amino acid arginine greatly promotes nitric oxide production and is also involved in numerous metabolic processes. Agmatine or agmatine sulfate (a derivative of arginine) does the same, but also increases insulin sensitivity. Agmatine also functions as a neurotransmitter with psychological effects: it temporarily reduces anxiety and brightens mood. Because agmatine is classified as a "novel food," the substance is permitted as a food ingredient within the EU.forbidden.
Citrulline
Citrulline is converted to arginine in the body. This takes some time, so the effects of citrulline take a while to take effect. By cleverly combining arginine and citrulline, you can prolong the pump effect. The two ingredients, arginine and citrulline, thus act synergistically.
Beta-alanine
Beta-alanine – also an amino acid – can slow down muscle acidification during exercise. This allows the muscles to remain fit for longer. In this respect, beta-alanine serves less to promote the pump effect than to increase performance.
Creatine
When taken regularly, creatine causes, among other things, increased water retention in the muscles, which promotes the pump effect. However, creatine stores cannot be replenished simply by consuming creatine-containing pump boosters (for that, you would have to consume a booster every day for several weeks, and the creatine content per serving would have to be over 3 grams). However, athletes who also consume creatine on non-training days benefit from this ingredient.
Taking: When and how?
Pump boosters are available in powder and capsule form. Pump booster capsules are naturally easier to consume because they don't need to be mixed with water; instead, they have a cellulose or gelatin shell that must first dissolve in the stomach. Therefore, capsule-form boosters are not as effective after swallowing as powder or drink-form boosters. Because they are also more expensive, pump booster capsules are more of a niche product compared to powder (drink) boosters. In any case, it is always advisable to consume pump boosters with plenty of fluids, because the more fluid circulating in the body, the better the blood can circulate.
It goes without saying that pump boosters – regardless of their form – should only be consumed before a workout. Capsule-shaped pump boosters should be taken a little earlier before your workout (approximately 20 minutes); booster drinks can be consumed in the locker room immediately before exercise.
Dosage: How much?
Regarding the optimal dosage, it is recommended to simply refer to the label on the respective booster product's packaging. For powdered pump boosters, the optimal dosage is determined by the size of the included dosing spoon: It is always sized so that one full spoonful ("scoop") combined with the specified amount of water (250–500 ml) produces an effective pump booster drink.
Side effects: What side effects do pump boosters have?
Pump boosters are usually caffeine-free, which eliminates one of the most common booster ingredients with the most side effects. Therefore, pump boosters are essentially free of side effects – at least if they are pure pump boosters (and not pre-workout boosters with a pump-inducing effect).
The most annoying side effect of pump boosters can be an excessively intense pump effect: If this is too strong, it can potentially hinder training. However, this almost never happens to steroid-free athletes.
The ingredient beta-alanine can also temporarily cause tingling of the skin, especially on the face. This harmless side effect is due to short-term irritation of the blood vessels in the skin and subsides after a short time.
Purchase recommendation: What should you consider when buying pump boosters?
What should you know if you want to buy a pump booster – and which is the best pump booster?
Pump boosters are available in any well-stocked supplement store today. However, pump boosters are often advertised as pre-workout boosters, and conversely, some sellers offer training boosters as pump boosters that have no pump-promoting properties at all. Therefore, if you want to buy a pump booster, you should stick to reputable stores where the people in charge know their product range. Otherwise, you might end up buying an all-in-one booster that barely increases your pump effect but doesn't let you relax at night. If you want to know which booster is currently considered the best pump booster—or which pump booster is best suited to your needs—read the expert reviews on recognized review portals likesupplement-bewertung.deorboosterjunkies.com.
Do it yourself: Can you make a pump booster yourself?
Since the ingredients of pump boosters are no secret, can you mix your own pump booster? You can. Whether this is advantageous in terms of cost is debatable – but with a homemade booster, you can at least control the quantity and distribution of the ingredients yourself. If, for example, you'd like a lot of creatine in your booster, then just mix your own high-creatine pump booster. You can get the ingredients (in powder form) from relevant online supplement stores. You can weigh them on an electronic kitchen scale and then create your own booster. To adjust the flavor, you can add fruit flavor powder and sprinkle sweetener.
Conclusion
As the name suggests, pump boosters ensure a better pump during training. Many pre-workout boosters and some hardcore boosters do this too, but pump boosters are specifically designed for this effect and therefore contain a higher proportion of pump-promoting ingredients. Unlike other types of boosters, pump boosters also have a non-stimulating effect – with the exception of pump boosters with caffeine – so you can safely consume them before an evening workout. In any case, your night's sleep is not jeopardized by their consumption. It's also good to know: pump boosters are NOT doping. The ingredients contained in pure pump boosters are not on the list of prohibited substances.
