vasodilators and preworkout: The best foods

Vasodilation? What is vasodilation?

Vasodilator is a word used to explain the dilation of blood vessels. The improvement in blood flow to your muscles, and throughout the body. The dilation of blood vessels helps stabilize heart rate and blood flow.

It is therefore effective in combating cardiovascular problems and regulating arterial tension. To improve your muscle-building sessions and get a better muscle congestionA vasodilator is also highly recommended.

The role of vasodilation for bodybuilders

The blood circulates better thanks to the presence of nitric oxide and nitric oxide and thus lowers the blood pressure. This phenomenon clearly favours the path of macronutrients and micronutrients in the muscles. This is essential in bodybuilding, as it allows for better congestion and optimized oxygenation of the muscles. In addition, this phenomenon helps to eliminate waste products from our body, which leads us to be less tired during the effort.

The pre-workout or booster will give you the energy you need during your workouts, but more importantly, better congestion after your efforts. Congestion is the blood flow that makes our muscles grow while we lift iron.

Competitors use this drink in the form of food supplements, for example. Just before going on stage, they drink a pre-workout and warm up for 20 minutes. The muscles appear to be even larger after a few hours. The veins are then apparent and swollen and it is thus the dilation of the blood vessels. Some non-competitive bodybuilders also use this technique to give themselves energy before training. This is only valid for men, since women who practice bodybuilding or fitness do not seek this visual aspect which is not very aesthetic.

There are a lot of natural vasodilator and pre-workout foods to dilate the vessels, and today we are going to talk about the most consumed.

Dietary supplements such as boosters can perfectly fulfill these criteria while having a more practical aspect. Nevertheless, it's always good to know what natural foods can replace your usual preworkout when you're done with your jar and waiting for your next order.

10 natural vasodilator foods

1. The coffee

The coffee is and will remain the drink of champions. Never in history has there been a more widely consumed drink than coffee. At the same time it provides significant benefits. How many people can't function without their morning cup of coffee?

Yet coffee is much more than just a stimulant, as it also stimulates vasodilation and blood flow. According to a 2015 study, men who drink 2 or more cups of coffee a day are much less likely to suffer from erectile dysfunction (ED), a condition caused by poor blood flow (1).

While the causes of erectile dysfunction may be more complex than just reduced blood flow (such as being aggravated by diabetes, etc.), this is strong evidence for the argument for coffee. Either way, it's an excellent addition to this list of natural vasodilators.

And why drink coffee? Because it's delicious and part of life's pleasures. On top of that it keeps you in your macros, because it contains no calories. As long as you don't add sugar and other additives.

2. Cayenne peppers

Besides the fire-breathing spiciness in the mouth, there is something very interesting about cayenne pepper or chili pepper. It is that they fit perfectly into a flexible diet or any diet for that matter.

In fact, unless you consume extremely large amounts, chilli spices are not known to be high calorie foods, and can easily be incorporated into your macros.

But of particular interest to us is the ability of the active ingredient, called capsaicin, in this stimulant to promote the activity of an enzyme called nitric oxide synthase (2). This little-known enzyme is what is needed to produce nitric oxide in the tissues, which helps to improve vasodilation and blood flow.

3. Grape seeds

Normally, eating whole grapes would make more sense, with their skins or seeds. But what if we reversed things?

Indeed, their seeds are very important as natural vasodilators. Why? Because they contain health benefits not known to many, and are extremely low in calories, fitting perfectly into your macros and calories.

In addition, grape seed or grape seed extract as a dietary supplement is one of the few natural foods that help prevent the conversion of testosterone in estrogen. That in itself is worth its weight in gold for men, but that is not what we are primarily looking for here.

Thus, grape seeds have the ability to stimulate vasodilation, again increasing nitric oxide levels in the blood. Similar to chili and cayenne pepper, grape seed also increases levels of the enzyme responsible for nitric oxide production, which results in many benefits.

You can expect to see improvements in your blood pressure, vascularity during training and better recovery. Grape seeds have a bitter taste, so it is strongly advised not to eat them like that. They are not well tolerated by everyone. That is why it is better to consume them as a food supplement in the form of grape seed extract.

4. Dark chocolate

This is definitely the most enjoyable food on this list of natural vasodilators that you can fit perfectly into your macros and calories.

Indeed, milk chocolate or other varieties do not have the flavonol content necessary to cause this vasodilator effect, and will significantly modify your macros contrary to dark chocolate.

Despite its slightly bitter taste with at least 70% of cocoa, dark chocolate is delicious and has many health benefits. In fact, it would take far too long to highlight all the benefits of dark chocolate, but that is not the purpose of this article which is targeted at vasodilation.

Almost all of these attributed benefits are due to the presence of a compound known as epicatechin, which is a flavonol antioxidant (similar to the compounds in tea). These results have been confirmed by studies, which show significant vasodilation after only five days of daily consumption of flavonol-rich chocolate (3).

Finally, we know that dark chocolate also has lots of fiberIn addition to the above, a moderate daily consumption can be part of your diet and fit perfectly into your macros.

5. Watermelon

Did you know that watermelon has a very low sugar content? Indeed, many people associate this fruit with sugar, when in fact it is almost only water!

It is the presence of an amino acid called L-Citrulline that makes watermelon interesting. This amino acid can convert to L-Arginine, which is the direct precursor to nitric oxide. In fact, consuming more L-citrulline is a better way to increase arginine than simply consuming arginine in supplement form (4)

Consuming more L-Citrulline improves vasodilation, at least to its saturation point. But nevertheless, it is a significant addition to these natural vasodilators. It should also not be forgotten that it is an undeniable source of hydration.

6. Salmon

Salmon as well as some cold water fish (tuna, cod, etc.) are well known for their excellent content of omega-3 fatty acids. Omega-3 is in itself beneficial for the general health of the blood vessels, and therefore for a healthy blood flow. Rich in amino acids, this fish is part of the sports nutrition to accompany your bodybuilding exercises.

In particular, we find the presence of a molecule called coenzyme Q-10. This important biological molecule has many functions, but related to the promotion of vasodilation, it helps to relax the arteries, improve blood vessel function and prevent the breakdown of the nitric oxide molecule itself (5).

This means a longer vasodilator effect, making it an excellent addition to this group of natural vasodilators. Cold water fish are high in protein and fat, so be sure to calculate your macros and calories to best meet your meal plan.

7. Grapes (and red wine!)

Yes, red wine has proven health benefits, but its sugar content is less desirable (as the sugars in alcohol are not really useful for anything and therefore empty calories).

Grapes, on the other hand, are perfect for incorporating into your diet and fitting into your macros. They are rich in vitamin C (which can promote healthy blood vessels), as well as many polyphenols, the most famous being resveratrol.

And that is exactly what we are looking for: Resveratrol in grapes, like many of the other natural vasodilators on this list, increases nitric oxide by increasing the amount of enzymes (nitric oxide synthase) available to act on arginine and convert it (6). This conversion is the key to increasing vasodilation.

8. Pomegranate

It is one of the richest natural sources of antioxidants known to date. Pomegranate should also be added to the list of natural vasodilators.

Like the other foods on this list, pomegranates increase the expression of the enzyme nitric oxide synthase, but also protect nitric oxide itself (7).

Thus, it can be considered as promoting an autonomous vasodilator system, on the one hand, increasing nitric oxide and, on the other hand, preventing its premature elimination. The pomegranate is a fruit that can be consumed alone or in juice, paying attention to the added sugar content. It is a delicious and healthy addition to your diet.

9. Onions

A little onion added daily to your meals can be of great benefit not only because it fits perfectly into your diet and macros, but mainly because of the presence of a compound known as quercetin. The quercetin in onions has a protective effect on nitric oxide, as well as a "scavenging" action, promoting its recycling to make new nitric oxide molecules.

Its action seems to be highly dependent on oxygen concentration and blood pH, which means that under certain conditions it can do absolutely nothing. However, due to its low caloric intake, feel free to use onions without affecting your diet.

10. Garlic

Along with onions, garlic also has its own benefits. In particular, it is able to improve blood flow in the periphery (limbs, and blood vessels farthest from the heart) (8).

Although garlic itself contains nitrates and nitrites that are converted to nitric oxide by saliva, we believe its main actions are due to another compound, known as interleukin-6. This is why it also lands in this list of natural vasodilators. It is also worth mentioning that garlic helps to stimulate the libido.

Conclusion

You've just realized that you're using at least one of them in this list. Don't you? Don't panic, it's still not too late to consume vasodilator foods to avoid vascular disease, fight free radicals and optimize your workouts.

Obviously, there are many others like tea and beetroot, ginseng and clove, but know that when you consume your pre-workout it is essentially a stimulant and vasodilator. It is interesting to have this information to know what you are consuming.

To sum up, pre-workout and natural vasodilators can play several roles. Here are their positive effects:

Better congestion during the session and sometimes a few hours after
A more voluminous and vinous appearance
Better oxygenation of the muscles
Better endurance
A better intake of nutrients (proteins, lipids, carbohydrates, vitamins and minerals...)
Better recovery after exercise
A better physical appearance

natural pre-workout vasodilators congestion

All of these vasodilators and pre workouts can be consumed through dietary supplements sold for this purpose, but it is recommended to talk to your doctor first if you have any doubts about their consumption.
Natural vasodilators will also have other interesting impacts by acting as natural remedies on a man's body, as they can boost your sexual potency and allow for better erections.
I remind you that the calculation of your calories and the distribution of your macronutrients are the starting points of your diet both in mass gain and in lean. Following your macros and finding the right foods are the fastest ways to make lasting progress.
If you don't know how to calculate and distribute your macros, no problem, because weight training programs here explain all this to you in detail.
Or you can follow a plan intelligently developed by me, taking into account your individual differences and tastes, by establishing a personalized food plan that suits you and you alone.
You will no longer need to engage in ridiculous dietary restrictions that will lead to the complete failure of your diet and therefore hinder the achievement of your goals.

All of these vasodilators and pre workouts can be consumed through dietary supplements sold for this purpose, but it is recommended to talk to your doctor first if you have any doubts about their consumption.

For more information on this pre-workout you can get it here : BIG SHOT

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7 Comments

Vanessa says:

22 May 2018 at 4:19 pm

thank you for this very interesting article

jamel says:

2 July 2018 at 3:22 pm

julien one question
Does all this help with muscle volume, I mean congestion or just to bring out the veins

Medily mahamat says:

26 October 2018 at 12:29 am

Increasing the volume of muscles and all these foods that are not suitable for proteins and liquids I do not see how we can gain muscles.

Loumer says:

10 March 2019 at 6:27 pm

Coffee is a vasoconstrictor, the opposite of a vasodilator, it PREVENTS congestion...
Not a great article...

1. Julien Q says:
  
  10 March 2019 at 9:45 pm
  
  It's a little more complex than that in reality, it all depends on the doses: Low doses of caffeine can promote the expansion of blood vessels and therefore vasodilation.
  Indeed, caffeine increases the expression of enzymes that produce nitric oxide.
  On the other hand, prolonged intake of caffeine could indeed lead to persistent vasoconstriction because it stimulates the sympathetic branch of the autonomic nervous system.
  
antoine says:

23 October 2019 at 2:04 pm

Hello
Does vasodilation increase libido or not?

1. Julien Q says:
  
  23 October 2019 at 7:25 pm
  
  It will not increase your libido, for that it is rather a testosterone booster that it would take but on the other hand it will certainly improve the vasodilatation of the penis and thus the erection.

The 10 natural vasodilator and pre-workout foods for bodybuilding ?

Contents

The role of vasodilation for bodybuilders