What is Pre-Workout? A Beginner’s Guide
What is Pre-Workout? A Beginner’s Guide
For beginners and pros alike, every workout has a goal. It may be long-term health or targeted benefits like building muscle or burning fat. Whatever the case, most of us want to get the most out of our efforts.
The right supplements can help support an exercise regimen, but no particular option is right for everyone. That’s why it’s important to be aware of both their benefits and any potential side-effects for the human body.
What is Pre-Workout?
Pre-workout supplements (sometimes called “pre-workouts”), are specifically designed to take before your exercise routine begins. The first one was created in 1982 and was used primarily for building muscle mass. In those early days, one of the active ingredients was Ephedra, which was later linked with various cardiovascular ailments.[i] Because of that, new formulations emerged, replacing Ephedra with safer options.
Today, pre-workouts typically include a blend of ingredients offering a little extra energy, supporting specific workout goals, and easing fatigue for a smoother recovery. In addition to their individual benefits, the ingredients may be designed to create a synergistic effect, supporting and enhancing each other’s performance.
Common Ingredients in Pre-Workout
Multi-ingredient pre-workout supplements can include a wide variety of components designed to meet the needs of diverse users. Some help to build muscle, while others feed muscular function or offer more general support for energy and recovery. For example: [ii] [iii]
Caffeine
One of the most common ingredients, caffeine is included for the energy it offers. As any coffee drinker could tell you, caffeine helps to rev up your body and mind for the day — or the workout ahead. Caffeine also aids in calcium release which allows for stronger muscle contractions during high-intensity training. [iv] Pre-workouts can vary in their amount of caffeine. Up to 300 mg per serving is not uncommon. That’s roughly equivalent to 3 cups of coffee.
Beta-alanine
The other most common ingredient in pre-workout supplements, beta-alanine is designed to assist with high-intensity exercise and help ease fatigue. This is because beta-alanine is a precursor to carnosine, which acts as an intramuscular buffer, helping to neutralize acidity and delay the onset of muscle fatigue. Because of this, carnosine has been shown to positively impact performance during strenuous activity.
Creatine
Naturally created by the kidneys and liver, creatine helps improve muscle performance and support the growth of muscle tissue. By replenishing stores of ATP (an energy-carrying molecule in our cells), it aids our muscles’ ability to contract. Creatine also helps increase levels of lean body mass.
Amino Acids
Various types of amino acids may be included in pre-workouts. Branched chain amino acids (BCAAs) are commonly added with the intent of boosting the rate of building muscle, minimizing protein breakdown, and reducing exercise-induced damage. Taurine (an amino-containing sulfonic acid) has been reported to have antioxidant effects and positively impact muscular endurance. L-arginine is another option that helps the body build protein.
Nitric Oxide Agents
Nitric oxide has been shown to promote healthy blood flow to active muscles, which may help to improve performance and endurance. Because of this, ingredients that lead directly or indirectly to the creation of nitric oxide may also be included in pre-workouts. L-arginine and citrulline (another amino acid) are common examples of precursors to nitric oxide. Beetroot juice or extract is also rich in nitrates, which is another precursor to nitric oxide.
Benefits of Pre-Workout Supplements
The benefits of pre-workout supplements vary for each person. Here are specific potential positive effects ascribed to pre-workouts:
Increased Energy and Stamina
Fueling up before a workout ensures your body has the power it needs to perform up to expectations and beyond.
Healthy Blood Circulation During Your Workout
Healthy circulation helps ensure that your muscles receive the nutrients and oxygen they need to function. It also helps to carry away waste materials that hinder optimal muscle recovery.
Workout-Related Muscle Soreness
Well-fed muscles have the materials they need to function smoothly and build new tissue.
Smoother Recovery
Pre-workouts can also help to ease muscles after extended effort and give your entire body the nutrients it needs to replenish supplies.
As always, check with your doctor regarding medical conditions and medications you may be taking before starting a new supplement.
Tips for Taking a Pre-Workout
Know the Benefits and Risks of Your Chosen Pre-workout
Familiarize yourself with the active and inactive ingredients in your supplement, so you know both what to expect and what potential side effects to watch out for.
Take your Pre-Workout 30-45 Minutes Before Beginning Your Exercise Routine
This allows its ingredients to be distributed throughout your body for maximum effect.
Take Only the Recommended Amount
This helps minimize the risk of negative side effects.
Use Consistently
Taking pre-workouts before each session may help to improve results and allow certain components to build up in the body for greater effectiveness. However, take caffeine-containing pre-workouts cautiously due to the risk of tolerance and side effects.
Use a Blender Bottle
Pre-workout powders are designed to be taken in water. Typical drink bottles may not allow the powder to mix effectively, resulting in clumps or uneven consistency. Blender bottles (also called shaker bottles) are specifically designed with a mixing mechanism to help the powder dissolve more evenly and completely.
DO NOT Take Pre-Workouts by “Dry Scooping”
Although current hype may suggest otherwise, medical experts recommend against taking your pre-workout powder directly, without dissolving it in water. The primary dangers they note are:
The dry powder can be inhaled and cause choking or coughing and potentially lead to infection or inflammation of the lungs.
Dry scooping causes a rush of caffeine and other ingredients in the body, which can magnify their risks.
Side Effects of Pre-Workout
As with any supplement, certain side effects and interactions may occur when taking pre-workouts.
Skin irritation
In some studies, the most commonly reported side effects were reactions of the skin.[v] Although pinpointing a single cause was difficult, it is believed that beta-alanine may be the most likely cause of paresthesia (“pins and needles”). Similarly, niacin may be responsible for flushing of the face and skin.
Increased Blood Pressure
Depending on dosage and individual sensitivity, caffeine may cause an increase in blood pressure and could possibly lead to cardiac and liver-related diseases. [vi] Caffeine combined with synephrine has been found to potentially increase risk of heart problems and other cardiovascular issues.[vii]
Changes in Blood Sugar
Pre-workouts that contain sugar for taste or energy may cause a rise in blood glucose. Individuals with blood sugar issues should check their blood sugar level and plan accordingly.
Digestive Symptoms
Some pre-workouts include artificial sweeteners and additives that could lead to stomach upset or abdominal pain.
If worrying symptoms arise, consult a medical professional before continuing use.
How to Find the Right Pre-Workout Supplement for You
As with any supplement, there are many factors to consider before settling on a pre-workout. Consider your workout goals, overall level of health, medical conditions, medications and dietary restrictions. Consult with your healthcare professional and a nutritionist if you use one. Lastly, check the active ingredients of pre-workout supplements and read online product reviews before making your final choice.
Get the most out of your workouts and make your goals a reality.
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About Dr. Christopher Oseh
Christopher Oseh, MD, is a trained primary care physician leveraging almost a decade of clinical experience managing and counseling patients toward better health through positive lifestyle changes. He has a strong track record of treating and co-managing individuals with chronic illnesses.
Sources:
[i] A History of Pre-Workout Supplements. Read Source
[ii] Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Read Source
[iii] Multi-Ingredient Pre-workout Supplements, Safety Implications, and Performance Outcomes: A Brief Review.
[iv] The Effect of Acute Pre-Workout Supplementation on Power and Strength Performance. Read Source
[v] Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Read source
[vi] Energy Drinks and Caffeine-Related Adverse Effects. Read Source
[vii] Review of Case Reports on Adverse Events Related to Pre‑workout Supplements Containing Synephrine. Read Source
