If you're involved in fitness or sports, chances are you're familiar with "pre-workout". These supplements are designed to boost energy levels and improve athletic performance.
They are typically available in powder form, you mix them with water and consume them before exercising. There's a wide variety of formulations on the market, each with different ingredients. These usually include amino acids, caffeine, creatine, beta-alanine, and various other additives.
Why Use Pre-Workout?
Pre-workouts often contain a mix of ingredients like caffeine, beta-alanine, BCAAs (branched-chain amino acids), creatine, and carnitine, which are linked to improved energy, focus, and performance during workouts, potentially enhancing muscle-building outcomes.
What to Consider in a Pre-Workout Drink?
Research on pre-workout supplements' effectiveness is somewhat limited, but certain ingredients are thought to support athletic performance (1, 2).
Nitric Oxide, a naturally occurring compound, helps widen blood vessels, improving blood flow and oxygen/nutrient delivery to muscles, potentially boosting performance. Pre-workout drinks often include L-arginine and L-citrulline, which the body uses to produce nitric oxide, found naturally in foods like beetroot and beetroot juice (3).
Caffeine, a common ingredient, is a well-studied stimulant that may enhance mental alertness, memory, exercise performance, and aid in fat reduction (4).
Creatine, another naturally occurring compound, stored in muscles, provides energy during high-intensity, short-duration activities like powerlifting. Supplementing with creatine can increase muscle mass, strength, and exercise performance (5).
Beta-alanine, an amino acid in pre-workout supplements, may reduce muscle fatigue and improve exercise performance by preventing acid build-up in muscles (6).
Ingredients to Watch Out For:
Artificial sweeteners and sugar alcohols may cause discomfort like bloating or diarrhoea in some individuals, particularly in large amounts (7).
Excessive caffeine can be problematic, with some products containing as much as 387 mg per serving, equivalent to several cups of coffee (8).
Some pre-workout supplements may contain undisclosed banned substances, posing risks, especially for athletes. Choosing third-party tested products is crucial (9).
Who Should Use Pre-Workout?
While most people can get sufficient nutrients for workouts from a balanced diet, those with persistent low energy levels should first address factors like sleep and hydration.
Precautions for Use:
Follow package instructions for dosage. Starting with a smaller dose is advisable for new users, especially those sensitive to stimulants like caffeine. Most pre-workout supplements are taken 30–60 minutes before exercise to allow ingredients to take effect. Consider the caffeine content's impact on sleep if taken too close to bedtime.
Examples of wholefood alternatives 30-60 minutes before a workout
A banana + cup of coffee
Handful of Dried fruit + cup of coffee
A piece of fruit + yogurt pot
150ml fruit juice
2 slices of toast with jam + cup of coffee
A bowl of cereal
The Bottom Line:
While pre-workout supplements may benefit some, they're not necessary for everyone and lack FDA regulation for safety and efficacy. Competitive athletes should be cautious due to potential banned substances. A balanced diet and lifestyle remain crucial for optimising workout performance and overall health.
Comments