Get the Scoop on Pre-Workout Supplements

Key takeaways:

• Pre-workout supplements contain ingredients that may help boost energy and enhance sports performance.

• Most people don’t need a pre-workout supplement. A balanced diet can offer the necessary nutrients for successful workouts.

• Pre-workout supplements can pose a risk for people sensitive to caffeine and other stimulants. They may have ingredients banned by some sporting associations.

If you're an athlete or a fitness pro, you've probably tried many strategies to get ahead of the game. And you've likely heard about pre-workout. The popular supplement is believed to boost energy and enhance performance.

Some pre-workout supplements may be effective, but the evidence isn't conclusive. There are also safety concerns because the FDA doesn't closely regulate sports supplements. So, there are important considerations before you try pre-workout supplements.

What is pre-workout?

Pre-workout is one of many supplements designed to enhance athletic performance. As a group, these supplements are called multi-ingredient pre-workout supplements or MIPS. There are many different types, each with different claims on ways to boost performance. Common ingredients include caffeine, creatine, and amino acids.

As the name suggests, people take pre-workout supplements before exercise or sport. They do this to boost energy levels, improve strength and endurance, and increase focus. Some supplements are geared toward building muscle, for example, while others might aim to stave off fatigue during a workout. The popular supplements come in various forms, including pills, powder, and liquids.

What is in pre-workout supplements?

Pre-workout supplements have ingredients that may vary by brand. But you'll find some similar key ingredients in many pre-workout supplements, such as:

• Caffeine: Caffeine is the most widely used stimulant in the world. And it's a key ingredient in pre-workout supplements. It activates the central nervous system. And it may boost energy, increase focus, and enhance athletic performance. Caffeine can also help raise exercise metabolism and support muscle function.

• Beta-alanine: Your liver makes this amino acid. You can also find it in foods like chicken and beef. Beta-alanine has been linked to less muscle fatigue and better exercise performance.

• Creatine: Creatine is an amino acid created in the liver, kidneys, and pancreas. Like beta-alanine, it’s also found in animal foods. Your muscles store creatine and use it for energy. It's been shown to enhance performance, especially during high-intensity, short-duration activities like powerlifting.

• Citrulline: This amino acid helps the body make nitric oxide, a gas that promotes blood flow by relaxing blood vessels. This may help deliver oxygen and nutrients to your muscles, which could boost performance. But, research is still mixed.

• Electrolytes: These minerals help regulate many processes in your body. They also support healthy muscle function. Examples include sodium, potassium, phosphorus, calcium, chloride, and magnesium. You lose electrolyte minerals through sweat. So, it's important to replace them during long bouts of intense exercise.

• Glucose: Glucose, or sugar, is a carbohydrate and the body’s preferred energy source. You need adequate amounts of easily digested carbohydrates for energy before a workout. You’ll also need them during your workout if you exercise for longer than 60 minutes.

• Branched chain amino acids (BCAAs): The amino acids leucine, isoleucine, and valine help regulate muscle protein metabolism. Early rodent studies suggested BCAA supplementation could help muscle building, and it’s still commonly used today. 

Pre-workout supplements may contain many other ingredients. These include betaine, B vitamins, carnitine, taurine, tyrosine, and yohimbe. 

Are pre-workout supplements effective?

A supplement is only as effective as its ingredients. And pre-workout supplement ingredients can vary widely. So, it's impossible to say that all pre-workout supplements are effective or ineffective. But some of the common ingredients in many pre-workout supplements may be beneficial.

One study looked at how a pre-workout supplement affected performance during high-intensity interval training. It led to better aerobic capacity (VO2max), endurance (critical velocity), and training volume.

The supplement also helped maintain or improve body composition during intense training. A 2018 review found that pre-workout supplements enhanced muscular endurance and mood during a workout.

But reviews of scientific literature haven’t been able to support some claims. For example, most studies don’t show that BCAA helps build muscle. Similarly, studies are unable to find a consistent effect on performance from pre-workout supplements. 

Ultimately, certain pre-workout supplements may be effective. But it depends on several factors, including the key ingredients, proper usage, and your fitness goals.

Is pre-workout bad for you? 

It’s unclear whether pre-workout is bad for you. The 2018 review that assessed multi-ingredient pre-workout supplements found that they’re generally safe. But it also recognized that most studies are short, so there’s a need for long-term data. 

There are known risks involved in taking pre-workout supplements that include:

• Not FDA-approved: The FDA doesn't approve the safety and efficacy of supplement ingredients or the ingredient amounts listed on the labels. So, you can't be sure about what's in your supplement as labels may be inaccurate.

• High caffeine content: The caffeine content in pre-workout supplements varies. Some products may contain as much as 387 mg per serving. That's equivalent to 2 to 4 cups of regular brewed coffee, depending on the strength. Too much caffeine may cause side effects, such as overstimulation (including restlessness or shakiness), anxiety, dehydration, headaches, high blood pressure or fast heart rate, fatigue, insomnia, and dependence.

• Energy crash: Some pre-workout supplements have high amounts of caffeine and sugar, which can lead to an energy crash and related symptoms. Your body metabolizes caffeine and sugar quickly. Both ingredients can give you an initial energy boost followed by a sharp drop when they leave your system.

• Kidney and liver function: Although the research is mixed, some studies suggest that pre-workout supplements can impair kidney and liver function.

• Ingredients to avoid: Athletes should also be cautious. Pre-workout supplements often contain steroids and other ingredients banned by sports organizations. This could result in a failed drug test and disqualification or loss of employment.

• Serious events: Although rare, pre-workout supplements have been linked to cases of pancreatitis and stroke. 

Do you need pre-workout supplements?

No, pre-workout isn't necessary for most people. A balanced diet can give you all the nutrients you need to crush your workouts. If you’re a competitive athlete or bodybuilder, you may find that a carefully chosen pre-workout supplement can help give you an edge.

Talk with your healthcare professional before taking a pre-workout supplement. This is particularly important if you have underlying health conditions or take medications.

And never try a new supplement on game or race day since you don't know how your body will react. It’s best to start with small amounts of a pre-workout supplement during training. Then, gradually raise the amount when you know how it affects you.

Tips for taking pre-workout supplements

If you’re new to pre-workout supplements, you may still have questions about the details. After you’ve determined it’s safe for you to take a pre-workout supplement, you should then consider why. It’s best to identify your goals, whether it’s better endurance, more energy, or something else. 

Best time to take it 

Again, this depends on your goals, but also the ingredients. For example, caffeine typically starts to kick in at around 30 minutes. It usually lasts in the body for 4 to 6 hours, but it varies from person to person. If you’re interested in building muscle, the timing of your protein intake may be more important.

How to choose a pre-workout supplement

There are so many supplements available, it might feel overwhelming. Once you’re familiar with what you want out of a supplement, you can start shopping by ingredient(s). Know what you’d like to avoid (caffeine, for example, if you work out close to bedtime) and include (creatine, for example, if you want to build muscle mass). You might need some trial and error when it comes to taste and consistency. 

BEWARE!

Beware of “dry-scooping,” an incredibly dangerous practice popularized on social media. This perilous TikTok trend involves downing a scoop of dry pre-workout powder without mixing it into water. It can cause choking or aspiration, which can lead to aspiration pneumonia. And that amount of caffeine all at once can cause irregular heartbeat, palpitations and even heart attack.

The bottom line

Pre-workout supplements contain several ingredients that may boost energy and aid sports performance. But the FDA doesn't regulate them for efficacy and safety. So, they might include ingredients in varying amounts and cause unwanted side effects. Competitive athletes might find that pre-workout supplements provide some benefits. But most people don’t need them.