The Advantages and Disadvantages of Using Pre-Workout Supplements

If you’re a regular gym-goer, you’ve likely come across pre-workout supplements and may have considered using one.

Advocates of pre-workouts suggest that these products can boost energy, endurance, and athletic performance, but what do scientific studies reveal about these supplements?

Are they safe?

Are Pre-Workout Supplements Safe?

Pre-workout supplements are generally considered safe for healthy adults. It’s important to note that the supplement industry lacks strict regulation, so product labels may be inaccurate or deceptive. The Food and Drug Administration (FDA) loosely oversees supplements like pre-workout products as food rather than drugs.

Taking a pre-workout may lead to certain side effects depending on the ingredients. Many pre-workouts contain high levels of caffeine, which can result in restlessness and headaches. Other formulations containing beta-alanine may cause tingling sensations or itchiness, but these effects are harmless.

When selecting a pre-workout, opt for products that have undergone third-party testing and certification to ensure they are safe and of high quality.

Is It Safe to Use Pre-Workout Supplements Daily?

For most healthy adults, using a pre-workout supplement daily is generally acceptable.

Bear in mind that most pre-workouts contain between 200-350 mg of caffeine per serving. The FDA recommends limiting daily caffeine consumption to around 400 mg. There appears to be no adverse effects associated with this daily caffeine intake.

If you choose to use a pre-workout supplement daily, monitor your caffeine intake from the supplement and other beverages you consume.

How Long Before Exercising Should You Take a Pre-Workout?

Pre-workout supplements are most effective when consumed 20-30 minutes before a workout. Research has shown that taking a pre-workout containing caffeine 20 minutes before exercise significantly enhances performance, strength, and power.

What Are the Advantages of Using a Pre-Workout Supplement?

Limited research exists on the benefits of complex pre-workout supplements. However, some studies suggest that certain ingredients may enhance athletic performance.

Many pre-workout supplements consist of components that boost endurance, strength, and performance while reducing fatigue.

Key Ingredients to Seek in a Pre-Workout Product?

Several scientifically supported ingredients to look for in a pre-workout and some to avoid. Opt for a pre-workout with premium ingredients and free of fillers, such as the clean pre-workout from Naked Nutrition.

Continue reading to discover more about the benefits of specific ingredients to incorporate in your pre-workout supplement.

Nitric Oxide Boosters

Nitric oxide is a natural compound produced by the body to dilate blood vessels and enhance blood circulation. Pre-workouts often contain substances that help generate nitric oxide, such as L-arginine, L-citrulline, and dietary nitrates.

Studies indicate that supplementing with these compounds can improve oxygen and nutrient delivery to muscles, thereby enhancing athletic performance.

Caffeine

Caffeine is commonly included in pre-workout formulations to elevate energy levels and focus. Some research suggests that this stimulant can enhance cognition, memory, athletic performance, and aid in reducing body fat.

Creatine

Creatine is another naturally occurring substance in the body, primarily found in skeletal muscle, playing a crucial role in energy production and strength.

While creatine is a staple ingredient in pre-workout formulas, it is also available as a standalone supplement. Many weightlifters, bodybuilders, and power athletes regularly use creatine.

Studies propose that taking creatine can boost the body’s storage capacity, potentially enhancing recovery time, muscle mass, strength, and physical performance.

Beta-Alanine

Beta-alanine is a nonessential amino acid that collaborates with histidine to produce carnosine, stored in skeletal muscles.

Carnosine helps alleviate lactic acid accumulation during exercise, enabling you to push harder and perform better in subsequent workouts.

Ingredients to Steer Clear of

Some ingredients to avoid in pre-workouts are artificial sweeteners, sugar alcohols, and excessive caffeine.

Artificial sweeteners and sugar alcohols are common additions to pre-workouts, but some individuals may not tolerate them well, leading to gas, bloating, or diarrhea, negatively impacting your workout.

Avoid consuming excessive amounts of caffeine, as it can elevate blood pressure, disrupt sleep, and induce stress.

Pre-Workout Slushie Recipe

Try this pre-workout slushie recipe on your next training session. Consume it 20 minutes before starting your workout to experience increased energy, focus, endurance, and performance.

Ingredient List

• 2 scoops of Naked Energy
• 8 oz of your preferred sports drink
• 1 cup ice

Directions: Combine all ingredients in a blender and blend until a slushie-like consistency is achieved.

Summary

Pre-workouts are popular in the fitness realm, often claimed to enhance focus, performance, and strength. While pre-workout formulas are generally safe for healthy adults, ensure you select a third-party tested supplement for quality assurance. Although research supporting the overall efficacy of pre-workout supplements is limited, studies do suggest that individual ingredients may enhance athletic performance.