Whether you’re a regular at the gym or stick to at-home workouts, you may have heard of the supposed benefits of pre-workout supplements from friends, athletes, trainers, or advertisements according to Ellen Landes. Further, advocates claim that these supplements improve your fitness and give you the energy you need to power through challenging workouts. However, many experts say that they’re potentially dangerous and wholly unnecessary. Pre-workout supplements, also known as “pre-workouts,” are multi-ingredient dietary formulas designed to increase energy and athletic performance. They have typically powdered substances that are mixed into water and consumed prior to exercise. According to a 2016 study by Nic Martinez and colleagues, their popularity has grown in recent years, with some estimates indicating that they are the second most commonly consumed type of supplement, after multivitamins.

Creatine, caffeine, beta-alanine, BCAAs, and nitric oxide precursors, among other ingredients in pre-workout supplements, have been shown to improve athletic performance. Certain pre-workout supplement ingredients may cause side effects. It is best to always check the label before purchasing to ensure that your product has been third-party tested. The question now is whether you should take a pre-workout supplement. According to Ellen Landes, pre-workout formulas are not for everyone. If you frequently lack energy or struggle to complete your workout, consider other lifestyle factors such as hydration, sleep, and diet before turning to supplements. Moreover, the variability in pre-workout supplements’ ingredients makes it difficult to determine their effectiveness. They can also be costly, and research hasn’t shown that they are any more effective than whole foods that contain the same nutrients. A banana and a mug of coffee, for example, are suitable, low-cost alternatives to a pre-workout supplement.

How should pre-workout supplements be taken? Most pre-workout supplements come with instructions on how to use them. While you should follow these directions, it’s a good idea to start with a smaller serving to assess your tolerance, especially if the supplement contains caffeine or beta-alanine. Pre-workout supplements cannot replace a well-balanced diet, adequate sleep, and hydration. If you must use one, be mindful of its ingredients as well as your overall intake. Although pre-workout supplements are commonly used to improve physical performance and energy levels, research does not support many of their claimed benefits. While some common ingredients, such as caffeine, creatine, and beta-alanine, have been shown to be effective when taken before a workout, there is no standardized pre-workout formula. Furthermore, because many are unregulated, it’s critical to choose supplements certified by a third party if you decide to take them. If you have any medical conditions, you should consult your doctor before using a pre-workout supplement. Above all, whether you use pre-workout supplements or not, make sure you’re eating a well-balanced diet, drinking plenty of water, and getting enough sleep.

DMO II Marie-Claire Gaas

References:

1. Should You Take Pre-Workout Supplements?

By Ellen Landes, MS, RDN, CPT and Ansley Hill, RD, LD — Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — Updated on December 13, 2021

https://www.healthline.com/nutrition/pre-workout-supplements

2. The effect of acute pre-workout supplementation on power and strength performance (Journal of the International Society of Sports Nutrition)

By Nic Martinez, Bill Campbell, Madison Franek, Laura Buchanan & Ryan Colquhoun

https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0138-7