Discovering Whether It's Worth the Investment: Unveiling the Advantages of Pre-Workout Enhancers
Hey there, mate! Let's dive into the nitty-gritty of pre-workout supplements—Oh, and by the way, they're marketed as them-things you knock back before hitting the gym to turbocharge your exercise performance. But, let's see what the science says about it all and determine if it's truly worth the hype.
Do pre-workout supplements actually deliver?
Pre-workout is a catch-all phrase for various supplements you consume prior to exercise to boost your performance. They come in all shapes and sizes, boasting their unique "proprietary blends." While it's tricky to generalize since each formula varies, they commonly include:
- Creatine
- Caffeine
- Nitric oxide precursors
Scientific research does suggest these components can give your gains a little leg-up. You don't necessarily need to rely on supplements for that, though. Leafy greens, meat, and a good ol' cup of coffee provide an affordable, transparent alternative.
The science backing up potential benefits
Though these supps are popular, there isn't a ton of research on specific pre-workout formulas. Many manufacturers keep their secrets to themselves, so it's essential to be wary of what you're putting in your body.
However, research reviews indicate that while more studies are needed, existing ones are promising. Here's a quick rundown:
Creatine supports muscle power
Creatine, a compound found primarily in your muscle fibers, has been found to boost strength, lean muscle mass, and aid in muscle recovery. It has solid evidence backing it, and research suggests taking about 30 grams daily for up to five years is safe and effective, even for those of all ages[1].
A smaller study found that taking 20 grams of creatine daily while strength training significantly improved muscle strength and reduced muscle damage when compared to a placebo group[2].
Caffeine boosts your performance
Research shows caffeine can give you a consistent performance increase in physical and mental exercises. It might even assist in burning fat faster and increment your reaction time. How? Caffeine boosts your adrenaline and cortisol levels throughout your body[3].
One research review suggested an equivalent-sized cup of coffee might offer the same perks. However, this research was primarily focused on men, so results may vary.
Nitric oxide precursors magnify blood flow
Nearly every cell in your body produces nitric oxide. This molecule relaxes your blood vessels, increasing blood flow to where it's needed, like your glutes during some intense squat reps. However, plenty of pre-workouts include nitric oxide precursors to amplify those effects.
While studies highlight exercise itself increases nitric oxide production, consuming precursors could take things to the next level. Just be aware, leafy greens, beetroot juice, and other foods can also provide ample nitric oxide[4].
Can pre-workout help you shed pounds?
While many pre-workout brands claim to help with weight loss, it's essential to remember they cannot replace a balanced diet and workout plan. However, if pre-workouts help you stick to your fitness goals, they could contribute to your weight loss journey.
The downsides of pre-workout
If you follow the recommended dosage, most pre-workouts should be safe. Still, it's crucial to be mindful of your body and adjust your exercise routine accordingly. Here are some things to keep in mind:
Artificial sweeteners and sugar alcohols: not so sweet
Many pre-workouts are loaded with artificial sweeteners and sugar alcohols. While they add flavor without extra calories, they might not be the best for your health.
Your body doesn't process these substitutes like regular sugar, which could lead to increased hunger and stomach upset. To avoid them, stay away from ingredients like erythritol, maltitol, sorbitol, and xylitol.
Caffeine overload
Overdoing caffeine can cause headaches, interfere with your sleep schedule, and cause anxiety or elevated blood pressure in at-risk individuals.
A typical pre-workout contains as much caffeine as 2-3 cups of coffee. If you're also consuming coffee, soda, or energy drinks throughout the day, adding a supplement might put you over the recommended daily limit of 400 milligrams.
Lack of regulation
The pre-workout supplement industry can be a bit wild west-y. They aren't as heavily regulated as food or drugs in the United States, so do your homework on a brand and their products before making a purchase.
Consider purchasing products with accreditation from third-party testing companies like NSF International, who examine products for authenticity and quality.
Alternatives to pre-workout
Pre-workout isn't your only option for getting a natural energy boost and saving some cash. Consider swapping these supplements for these alternatives:
- A hard-boiled egg on avocado toast
- A whole orange smoothie
- Peanut butter on rice cakes
- Hummus and carrots
- Coffee with milk and sugar
In conclusion
Pre-workout supplements, particularly those containing creatine, caffeine, and nitric oxide precursors, have scientifically proven benefits, especially for improving energy, enhancing strength, boosting endurance, and aiding in recovery. While pre-workout isn't a magic potion, staying honest with yourself about your fitness goals and finding the most effective way to achieve them is crucial.
- A variety of supplements categorized as pre-workout are consumed before exercise to enhance performance, and they often include components like creatine, caffeine, and nitric oxide precursors.
- Creatine, a compound found in muscle fibers, has been scientifically proven to boost strength, lean muscle mass, and aid in muscle recovery, making it a safe and effective supplement when taken at about 30 grams daily.
- Caffeine, another common ingredient, can provide a consistent performance increase in both physical and mental exercises, potentially assisting in fat burning and reaction time improvement.
- While following the recommended dosages, most pre-workouts are generally safe, it's essential to be mindful of potential downsides like artificial sweeteners, caffeine overload, and a lack of regulation in the industry. Some natural alternatives to pre-workout include foods high in nitric oxide like leafy greens and beetroot juice, and basic energy sources like coffee, avocado toast, oranges, and peanut butter on rice cakes.
