Posted by For most people, pre-workout supplements are considered safe to consume. However, they are not considered totally safe and essential for every individual. Whether you are a regular gym goer, or an athlete practicing a sport, you must have heard about pre-workout benefits from athletes, trainers, or friends.
Pre-workout drinks are known to improve your physical performance and help you stay longer for workouts. But, every health supplement comes with some disadvantages and side effects. This article will explore the science behind pre-workout powders to conclude whether they are healthy or not!
What is a Pre-Workout Supplement?
As the name suggests, a pre-workout is a dietary supplement consumed before a workout. It is a powder-form product that contains a multi-ingredient formula to boost energy and endurance. Thus, you can mix it into water and consume it before an exercise session.
The most important pre-workout ingredients include caffeine, amino acids, and beta-alanine. However, many formulas combine different ingredients with different quantities depending on the brand you choose! In addition, many pre-workout supplements contain artificial sweeteners not considered good for health and may not have been tested for quality.
What Important Ingredients You Should Look For?
The bad news is that the research on pre-workout effects on the body is very limited. However, some research suggests that certain ingredients provide notable benefits to increase bodybuilding and athletic performance. Below are the most important ingredients you should look for:
● Caffeine
Caffeine is an important stimulant in the world of fitness. It is a common ingredient that is frequently used in a pre-workout supplement to elevate focus and energy. Therefore, this stimulant is known to improve mental focus, alertness, memory, and overall performance. In addition, caffeine is also linked to body fat management.
● Nitric Oxide Precursors
Nitric oxide is a compound that the human body naturally produces to improve blood flow and relax blood vessels. Many pre-workout supplements include nitric oxide precursors including L-citrulline and L-arginine. The research concludes that the compound boosts oxygen levels and nutrient transport to muscles for enhancing workout performance.
While L-citrulline can boost your performance at the gym, studies suggest that L-arginine is broken down before it enters the bloodstream. Hence, it may boost nitric oxide production, but it may not contribute to benefiting performance. In conclusion, we need more research to conclude the benefits of these compounds!
● Beta-alanine
A common amino acid in most pre-workout supplements, Beta-alanine may help prevent acid buildup in muscle tissues. Thus, it allows your muscles to work harder and for a longer time. While it may be effective for enhancing physical performance, its consumption can cause a tingling sensation in your body. However, its use is completely harmless to bodybuilders and athletes.
● Creatine
Known for providing muscle strength and recovery, creatine is a chemical compound produced naturally in your body. Primarily, it is stored in skeletal muscle. Creatine is a very common compound in most pre-workout supplements. It is consumed by bodybuilders, weightlifters, and athletes indulged in power sports! Research concludes that using creatine can improve recovery time, increase muscle mass, and provide strength to muscles.
● Branched-chain Amino Acids
Abbreviated as BCAAs, branched-chain amino acids in many pre-workouts may help increase muscle growth and decrease muscle soreness. Equally important, BCAAs are found naturally in dietary sources of protein, so if you are consuming a protein supplement, you are already getting an adequate amount of creatine for the day!
What Should You Avoid?
Although pre-workout supplements are generally safe to use, there are a few ingredients and formulations you should avoid. Before starting a pre-workout powder, you should know the downsides beforehand. As excess of everything is bad, below are the compounds you should avoid:
● Excess Caffeine
Caffeine is a major energy-boosting element in most pre-workout products. But, excessive use of caffeine stimulants can lead to bad effects! These side effects include sleeplessness, increased blood pressure, and anxiety. Thus, it is important to consume caffeine at a limit to avoid a bad experience. A single serving of a common pre-workout contains as much caffeine as you would get in 1-2 cups of coffee. Equally important, if you are getting caffeine from other sources throughout the day, you may exceed the limit of using it.
● Artificial Sweeteners
Some pre-workout supplements may contain artificial sweeteners and sugar alcohols. While these ingredients make the supplements flavorful without adding calories, some sweeteners may cause intestinal discomfort.
Also, excess use of sugar alcohols may trigger bloating, gas, and diarrhea. Many consumers report digestive discomfort from eating artificial sweeteners such as sucralose. However, such symptoms are not scientifically proven! In short, do not choose a pre-workout supplement that contains large quantities of artificial sweeteners as your body may not be able to tolerate it.
● Non-tested Supplements
In the USA, pre-workouts are regulated by the FDA as foods and not as drugs. Due to this, supplement labels may be misleading or inaccurate. If a pre-workout product lacks third-party testing, it may compromise in safety and quality of ingredients. To ensure, safety, buy dietary supplements that are tested by a third party.
How to Take Pre-workout Supplements
Most pre-workout supplements include instructions for use. If you are a beginner, start with a smaller serving to assess tolerance, especially if your pre-workout contains ingredients like beta-alanine and caffeine. Remember, if the chosen pre-workout powder contains beta-alanine, it may cause a tingling sensation. However, it is completely harmless for most individuals.
It is suggested to use pre-workout fuel before 30-60 minutes before a workout. This allows enough time for the ingredients to take effect for enhanced performance. Lastly, if you are an insomniac, avoid choosing a pre-workout containing excess caffeine. If your supplement contains any stimulant, avoid consuming it 3 hours before bedtime.
Conclusion
Pre-workout supplements are known to enhance energy and athletic performance but lack enough research. Most pre-workout powders are considered safe for most individuals, but they are not essential too! Common ingredients like caffeine, beta-alanine, and creatine have shown good roles in enhancing performance. But, there is no standardized formula for an effective pre-workout. Moreover, always choose a pre-workout that is lab-tested to avoid any potent side effects. If you are suffering from an existing health condition, always consult a healthcare professional.