In this article, I try to outline the pros and cons of taking a pre-workout supplement. If you are asking yourself any of the following questions, this might be useful to you:
Should I take pre workout?
When should I take pre workout?
Which pre workout is best for me?
Firstly, what are pre workout supplements?
Pre-workout supplements or “pre’s” are multi-ingredient powdered mixtures designed to help your athletic performance in the gym. They are also available in shots and capsules, but most commonly they come in powder form and are mixed with water for a flavored drink. They generally contain stimulants like caffeine and are designed to help increase focus, energy and endurance in a workout.
There are many different formulas of pre-workout, and each manufacturer seems to have a different ingredient list. The most common ingredients are caffeine, amino acids, creatine, nitric oxide boosters and sweeteners.
Early versions of the supplement were brought to market in the 1980’s and 1990’s. Many of these were very potent and were banned for containing unsafe ingredients such as ephedra and later DMAA (dimethylamylamine). These were linked to severe adverse effects like high blood pressure, strokes and heart attacks.
Common Ingredients
Caffeine: Caffeine is a stimulant that can help increase energy and focus. It is one of the most common ingredients found in pre-workout supplements. Studies have shown that caffeine can help improve athletic performance and reduce feelings of fatigue during exercise.
Beta-Alanine: Beta-alanine is an amino acid that helps increase muscle endurance. It works by reducing the build-up of lactic acid in the muscles, which can cause fatigue and reduce performance.
Creatine: Creatine is a compound found naturally in the body that helps improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. It is one of the most researched and effective supplements for improving athletic performance.
Nitric Oxide Boosters: Nitric oxide boosters are compounds that help increase blood flow and oxygen delivery to the muscles. This can help improve endurance and delay fatigue during exercise.
A brief history
Early versions of the supplement were brought to market in the 1980’s and 1990’s. Many of these were very potent and were banned for containing unsafe ingredients such as ephedra and later DMAA (dimethylamylamine). These were linked to severe adverse effects like high blood pressure, strokes and heart attacks.
Some research
It is this varied list of ingredients that means you really need to research the product before you buy.
Firstly, most pre workouts contain high amounts of caffeine, typically 200mg. So before you invest, make sure that this caffeine content fits with your personal schedule. For example, if most of your workouts happen in the evening or night, these doses may adversely affect your sleep. Or, if you’re a habitual coffee drinker, you may want to check your total daily intake of caffeine and if necessary, switch to decaf.
Another thing to be mindful of is a minor but noticeable side effect. Many consumers report itching of the face when using pre workout. This is most likely caused by the amino-acid, Beta-Alanine which is a very common ingredient. The itching is fairly benign and harmless but for some people, it can be very irritating. Digestive issues have also been reported by users and this is most likely attributed to sodium bicarbonate.
Benefits
Enough warnings and doom! The benefits of taking a pre workout supplement are widely known and for good reason. Many users report an increase in muscular endurance during the workout. This will be largely due to the high amounts of caffeine. ‘Pre’ has also been shown to increase recovery rates after hard training sessions. BCAA’s (branched chain amino acids) contribute heavily to this. Higher energy levels are also very commonly reported by users. Again, caffeine will contribute to this. And one more benefit from caffeine is a greater level of alertness and focus.
Global market
With all these benefits, it’s no wonder the global market value of pre workout supplements is over $12 billion dollars as of 2022. Shots of pre-workout can cost €2 and upwards which is quite expensive. Cans of pre workout soft drink cost €2.50 and up – again very expensive. The most cost effective way to consume pre, is to buy the powdered form and mix with water. This can be flavoured or unflavoured and will cost in the region of €1.30 per serving.
Science
Research on pre workout dietary supplements is still very scarce and warrants further investigation. However some studies indicate that consumption of a pre-workout dietary supplement can lead to significant improvements in anaerobic peak and mean power.
Conclusion
As a relatively recent adopter of pre workout, the authors opinion is fairly clear. This supplement can be very beneficial to your workout. It helps you push yourself and gives a greater sense of energy and it increases focus. If used very often, it can lead to addiction and decreased effectiveness. So it may be best kept for the bigger, tougher or more intense workouts. I would not use it more than 2 or 3 times per week to avoid the negative effects of a high caffeine dose. I would also recommend seeing a health professional before taking any supplements to ensure that a pre-existing condition is not aggravated by the contents.