Pre-Workout Supplements
Pre-workout supplements boost exercise performance and energy levels. They typically contain caffeine and creatine.
Pre-Workout Supplements Benefits
There are a few possible benefits of pre-workout that many supplements claim, including:
- Enhances exercise performance
- Helps with post-workout recovery
- Improves energy levels
- Preps your body for workouts
- Reduces exhaustion or the chance of training injuries
What Is in Pre-Workout?
Pre-workout can come in different forms, including pills, powders, or bars. Twenty-one different types of ingredients—such as vitamins, minerals, proteins, and plant-based ingredients like ginseng or beet juice—may be used.
It’s important to know what ingredients are in your pre-workout of choice. Some of these ingredients can include:
- Beta-alanine: This enhances exercise at a high-intensity level. Beta-alanine reduces the build-up of lactic acid, which can cause fatigue in athletes.
- Branched-chain amino acids (BCAAs): BCAAs are thought to improve muscular endurance and reduce exercise-induced muscle damage.
- Caffeine: Caffeine is a stimulant that reduces fatigue, increases cognition, and supports exercise performance.
- Creatine: This aids performance and helps with challenging adaptations in training.
- Nitrates (nitric oxide agents): These compounds assist blood flow to muscles you actively use during exercise.
Dietary supplements should only include “dietary ingredients,” such as vitamins and herbs. No pharmaceutical ingredients are permitted in supplements. Companies are also not allowed to say that supplements can diagnose, treat, cure, or prevent diseases.
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Efficacy
The efficacy of pre-workout can vary. Each ingredient in the supplement can have its own level of efficacy that may change when combined with other ingredients.
Studies on caffeine efficacy have been mixed. One study found that participants who used a caffeine-based supplement had an increased average amount of power compared to others. Other research found that using a pre-workout or taking a similar dosage of caffeine did not improve performance during resistance exercise.
Different supplements may also be more or less effective for some types of workouts than others. Multi-ingredient pre-workout supplements (MIPS) can work for muscular endurance but not strength. MIPS has also offered mixed results for power and possibly positive results for endurance exercises.
How Long Does It Take To Work?
You can take a pre-workout shortly before you work out. One study found that participants who took a pre-workout did so between 15 and 60 minutes before exercise. Most took supplements between 15 and 30 minutes. Most supplement manufacturers recommend this time interval.
More research is needed to determine exactly how long it takes to feel the benefits of pre-workout. The length of time it takes for pre-workout to work and how long the effects last can depend on the type you take. Creatine can be beneficial for minutes at a time when you do a short exercise, such as a sprint or weight lifting. It has not been shown to be helpful for longer periods or exercise, such as distance running.
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Is Pre-Workout Safe?
Some evidence suggests that pre-workout is safe in the short term. More studies are needed to determine how safe it is to use them for longer.
Pre-workout is not recommended for everyone. Supplements that help exercise performance are for adults only in most cases.
National Institutes of Health: Office of Dietary Supplements. Dietary supplements for exercise and athletic performance – consumer.
Pre-workouts contain extremely high doses of caffeine that can be harmful and even life-threatening, especially for young athletes and children. Always talk to a healthcare provider before adding a pre-workout to your workout regimen.
It’s important for people with conditions like cancer, heart problems, Parkinson’s disease, and thyroid disorders to consult a healthcare provider. Some supplements can interact with medications or treatments and make them less effective.
Side Effects
Pre-workout can have side effects, such as:
- Abdominal cramps
- Diarrhea
- Dizziness
- Fatigue
- Headaches
- Heartburn
- Insomnia
- Nausea
- Weight gain (from water retention)
Potential Drug Interactions
Pre-workout ingredients may interact with medications. Ginseng can make blood thinners less effective. Medications for ulcers can make caffeine take longer to leave your system, causing you to experience the side effects of caffeine for longer.
Inappropriate or Prohibited Ingredients
Consider other pre-workout options if there are ingredients that should not be in the product you want to use. Ingredients that can be inappropriate for use include:
- Hormone-like ingredients
- Other controlled substances, such as opioids, depressants, and hallucinogens
- Steroids
- Stimulants
- Unapproved drugs
Some ingredients are no longer allowed to be in dietary supplements because the Food and Drug Administration (FDA) has deemed them unsafe. There’s no scientific evidence to support the effectiveness of the following:
- Androstenedione, or a prohormone that the body turns into testosterone
- Dimethylamylamine (DMAA), which is a stimulant
- Ephedra, or a plant that contains stimulant compounds called ephedrine alkaloids
Other Considerations
Some types of pre-workout can be helpful for performance. It’s important to ensure they are not substitutes for nutrients you get from your diet, like:
- Carbohydrates
- Fats
- Proteins
- Vitamins and minerals