Feeling drained before even starting your workout? You’re not alone. We’ve all been there, slogging our way to the gym, lacking the energy to really give it our all. That’s where pre-workout supplements come into the picture. They’ve been gaining popularity, touted as the magic potion to energise your workouts.

But before you start downing that pre-workout powder, it’s essential to understand what you’re getting into. In this article, we’ll delve into the pros and cons of pre-workout supplements. We’ll also shed light on what pre-workout actually does for your body, and your workouts. 

So, whether you’re about to pump some iron or just curious, let’s get started.

What is a Pre-workout

In practical terms, a pre-workout is a supplement – often a powder, but sometimes in liquid, gel, or tablet form – that you consume prior to hitting the gym. It’s designed to give your body an added push to work harder and longer during your workout session. Whether it’s lifting, running, swimming, or any other activity – the aim of a pre-workout is to enhance your overall physical performance.

Pre-workouts come in an array of forms and flavours, covering a large landscape of fitness and dietary needs. Nature’s generous bouquet of performance-boosting components – such as theobroma and beet extract – are often found in their composition. These bioactive components, among others, contribute to the synergistic effect of pre-workout supplements on energy and endurance.

Alternative versions of pre-workouts, like gels, pills, and capsules are also gaining popularity for their convenience. No need to always side with the conventional protein shaker – there are other fit and trendy options available like pre-workout gels or shots, appealing to various consumer preferences (note, pre-workout and protein shakes are not the same thing, regardless of sharing the same shaker!)

One of the core components of pre-workout supplements is the amino acid beta-alanine. It’s known to reduce muscle fatigue and pack a punch of sustained energy during workouts. However, it’s also linked to a harmless tingling sensation, which not all consumers may be comfortable with.

It’s important to note that pre-workouts are not one-size-fits-all. Your ideal pre-workout supplement may depend on a multitude of factors such as your fitness goals, body composition, diet, and tolerance to certain ingredients like caffeine. For those sensitive to caffeine, there are ‘caffeine-free’ variants available too. Heck, some people even opt for an energy drink  or a coffee for their pre workout- the key is to find something that works for you and stick with it. 

As appealing and helpful as a pre-workout might seem, it’s always advisable to understand the implications of consumption. Knowing the pros and cons of pre-workouts and their safety concerns is crucial for an efficient workout regime. Within this article, we aim to dissect these factors. Subsequent sections will delve further into the pros and cons, safety measures, target consumers, and tips for taking these potent activators of fitness.

Typical Pre-workout ingredients

Pre-workouts are a concoction of several ingredients, each serving its unique purpose. Let’s delve deeper into some of these ingredients and understand their roles in a pre-workout supplement.

Caffeine

Caffeine acts as a stimulant, enhancing alertness and focus. It’s a primary ingredient found in many pre-workouts due to its capacity to increase energy. About 100mg of caffeine or less per serving is considered low-stimulant, whereas some aggressive formulas contain as much as 300 to 500mg. Take note, high amounts of caffeine may trigger several side effects such as jitteriness, increased heart rate, and nausea.

Beta-alanine

Found in pre-workouts, Beta-alanine is an amino acid that aids in preventing lactic acid buildup in muscle tissues. Its primary purpose is to boost muscle endurance and delay fatigue. However, Beta-alanine might cause a tingling sensation, something to be aware of when selecting your pre-workout.

B Vitamins

B Vitamins are essential nutrients that play a significant role in maintaining good health and wellbeing. They enhance the body’s metabolism, helping to produce energy efficiently. Thus, their inclusion in pre-workout supplements contributes towards maximising the output of your workout session.

Citrulline Malate

Another common ingredient in pre-workouts, Citrulline malate is an amino acid that boosts nitric oxide production in the body. This increase in nitric oxide helps to expand blood vessels, fostering better blood flow to muscle tissues during workouts.

Taurine

Taurine, another vital amino acid found in pre-workouts, is known to aid various bodily functions. It’s particularly prominent due to its role in controlling water and mineral levels within the muscles. Moreover, Taurine helps to reduce muscle soreness and oxidative stress post-workouts.

Nitric Oxide

Nitric oxide, as an ingredient, doesn’t directly go into pre-workouts. However, several components in these supplements, such as Citrulline malate and amino acids, stimulate its production. Nitric oxide acts as a vasodilator, expanding your blood vessels, which subsequently leads to increased nutrient delivery and oxygen flow to working muscles.

In essence, the composition of your pre-workout is integral to the results it delivers. Every ingredient holds its own value, working together in harmony to heighten your workout performance.

Creatine

Creatine is renowned as one of the best supplements to build muscle. Creatine is responsible for energy production to power you through your high intensity workouts. It can help you squeeze an extra rep of 2 in your sets, increasing the muscle building stimulus to help build muscle. 

Although creatine is used in many brands of pre-workout, they are not the same. Creatine is a single ingredient whereas a pre-workout supplement combines many ingredients to create their energy fuelled formula.  

Pro’s of Pre-workout

Improved Performance

One of the key advantages of pre-workout supplements is their ability to improve athletic performance. Studies show that ingredients such as beta-alanine can significantly enhance physical performance, especially in high-intensity workouts. It does this by helping to increase muscle endurance and delay fatigue. Not just that, an essential amino acid in pre-workout supplements called L-leucine, plays a key role in muscle building. In turn, muscle builds upon improved athletic performance.

More Energy

What’s a workout without adequate energy? Pre-workouts are high in caffeine. Being a powerful stimulant, caffeine is known for its energy-boosting properties. Consequently, it aids improved athletic performance and delays fatigue. Remember, these supplements often provide energy enough for 4 hours as most substances in them have a half-life of 4 to 6 hours.

Enhanced Focus

Perhaps, one of the most overlooked benefits of pre-workout supplements is their ability to improve focus. Whether you are pumping iron in the gym, or running a marathon, a great deal of focus is necessary. Hardbody Supplements Ripped to Shredz is a notable pre-workout supplement that promises focus, energy, and pumps during a workout – all without the use of stimulants or caffeine.

Improved Blood Flow

Pre-workout supplements are great for increasing blood flow during a workout. This is mainly thanks to components like Nitric oxide. This compound, made of oxygen and nitrogen, opens up blood vessels thus improving blood flow. Better blood flow equates to more nutrients and oxygen to your working muscles. It results in improved performance and possibly better outcomes from your workout sessions.

Can Improve Fat Loss

On top of all that, pre-workout supplements could also contribute to fat loss. The increase in workout intensity, as a result of taking these supplements, can lead to a higher calorie burn. This can supplement weight loss efforts if partnered with an appropriate diet.

Increases Endurance

If you want to work out for longer periods, pre-workouts are a fantastic option. Components such as beta alanine are well known for boosting endurance levels. Remember, this non-essential amino acid helps to increase energy production in our bodies. This results in greater muscle endurance and inhibits fatigue – helping you to work out for longer periods.

In a nutshell, pre-workout supplements can keep you in better shape during your workout sessions. They can help increase your energy levels, boost your focus, and improve your overall athletic performance. It is however essential to take into consideration your body’s unique needs and fitness goals before incorporating these supplements into your workout routines. Always consult your doctor or a dietitian experienced in sports nutrition to better understand if these supplements are the right fit for you.

Cons of pre-workout

While we’ve seen the impressive benefits of pre-workout supplements, it’s important to consider the potential downsides.

Some users may experience side effects such as jitteriness or trouble sleeping due to the high caffeine content.

There’s also the risk of becoming reliant on these supplements for energy, which can lead to decreased natural energy levels.

Lastly, pre-workouts can make you itch. Yes, you heard that right, they can make you itch. As random as this sounds, beta-alanine (a popular ingredient in many pre-workout supplements) stimulates nerve endings which can make you feel slightly itchy. 

While this can be annoying, it shouldn’t have any adverse side effects. Any itchiness will normally wear off after half an hour or so. 

It’s worth noting that the long-term effects of regular pre-workout use aren’t fully understood.

Despite these potential cons, pre-workouts can be a valuable tool for maximising your fitness performance.

As with any supplement, it’s crucial to use pre-workouts responsibly and consult health professionals for advice tailored to your individual needs.

Frequently Asked Questions

What are the benefits of pre-workout supplements?

Pre-workout supplements can enhance athletic performance, increase energy, and improve focus. Ingredients like beta-alanine, L-leucine, and caffeine can boost muscle endurance, strength, and energy levels. They also enhance blood flow, aiding in nutrient delivery to muscles, and can contribute to fat loss by increasing workout intensity and endurance.

Is taking pre-workout supplements better than working out on an empty stomach?

While exercising on an empty stomach may burn some immediate fat, it is not the best long-term approach. Pre-workout supplements ensure you are properly fuelled for optimal workout performance and recovery.

Is it safe to use hardened pre-workout supplements?

Hardened pre-workout supplements remain safe and effective. However, they may be difficult to measure correctly and to fully dissolve in water.

Do professional athletes use pre-workout supplements?

Some professional athletes may use pre-workout supplements, but they are often discouraged due to the risk of trace anabolic steroids. A 2021 study found over one-third of examined sports supplements contained such traces.

Can I take pre-workout supplements every day?

Pre-workout supplements are generally safe to take daily if the company is reputable, and the ingredients are correctly listed. However, it is advisable to limit use to once a day, and always follow dosage instructions carefully.

Is it harmful to take pre-workout supplements five days a week?

Using pre-workout supplements 3-4 times a week is recommended to avoid building a tolerance to its effects. Continuous everyday use may also result in mental dependency, so it’s prescribed for workouts where you need additional motivation or energy.