The Science Behind Pre-Workout Supplements

Pre Workout Overview.

For many fitness enthusiasts, pre-workout supplements have become an indispensable part of their workout routine. These supplements claim to enhance physical performance, increase endurance, and improve overall fitness levels. However, there is a lot of confusion surrounding the effectiveness and safety of these supplements. This article provides a comprehensive guide to understanding the science behind pre-workout supplements. The article will explore the key ingredients commonly found in these supplements and their mechanisms of action. Additionally, potential risks and side effects associated with their use will also be discussed. By the end of this article, you will have a better understanding of how pre-workout supplements work and how to optimize their fitness performance effectively and safely.

What are Pre Workout Supplements?

Pre-workout supplements are considered bodybuilding supplements that fuel your workout with a nice boost so that you can ace your workout sessions. These supplements increase energy levels, contribute to muscle pumping, enhance endurance and improve strength due to a temporary burst of unmatched energy. 

What are the key ingredients commonly found in pre-workout supplements?

Pre-workout supplements are popular among fitness enthusiasts especially bodybuilders who want to maximize their performance during exercise. These supplements contain a variety of key ingredients that are believed to enhance energy, focus, strength, and endurance. The most common ingredients found in pre-workout supplements are beta-alanine, caffeine, citrulline, tyrosine, taurine, and creatine. However, the way these ingredients are combined can differ significantly between products. It is worth noting that almost half of all the ingredients in pre-workout supplements are part of a “proprietary blend,” meaning that the amounts of each ingredient are not disclosed. Some of you might be wondering what is proprietary blend. Well, a proprietary blend is a combination of ingredients in a dietary supplement that are blended in a specific ratio formulated to enhance athletic performance and are considered a trade secret.

Now going back to the discussion, caffeine, beta-alanine, creatine, and amino acids are some of the most common ingredients found in pre-workout supplements. Caffeine is included in 86% of pre-workout supplements at an average of 254.0 ± 79.5 mg per serving size, which is near the low end for an effective relative dose for a 70 kg individual. Beta-alanine is included in 87% of pre-workout supplements at an average of 2.0 ± 0.8 g per serving size, which is below the recommended efficacious dose. Citrulline is included in 71% of pre-workout supplements at an average of 4.0 ± 2.5 g per serving size. Taurine is included in 51% of pre-workout supplements at an average of 1.3 ± 0.6 g per serving size. Creatine is included in 49% of pre-workout supplements at an average of 2.1 ± 1.0 g per serving size. Tyrosine is included in 63% of pre-workout supplements at an average of 348.0 ± 305.7 mg per serving size. These ingredients have some research supporting their efficacy in improving athletic performance. However, it is important to do your research before trying a new product and to use a quarter to half of the suggested dose to gauge your tolerance. Additionally, the selection of pre-workout ingredients should be based on personal goals, health, and doctor recommendations.

How do these ingredients work to enhance physical performance and endurance?

Consuming specific ingredients before and after exercise can improve physical performance and endurance. For example, carbohydrates and protein provide the necessary nutrients to enhance physical performance and body composition. Additionally, caffeine stimulates the nervous system, helping individuals stay focused and push themselves harder during workouts. The energy boost from caffeine can aid in enhancing physical endurance. Beta-alanine is another ingredient found in pre-workout supplements that can improve physical performance. It helps to buffer muscles during intense workouts, lowering fatigue, and enhancing recovery in sprinters. Beta-alanine also increases the body’s ability to regulate high levels of H+ and pH during intense exercise by increasing muscle carnosine levels. Carnosine, another ingredient found in pre-workout supplements, reduces lactic acid build-up in the body, which can further enhance physical performance and endurance. Creatine is another ingredient found in pre-workout supplements that can increase levels of lean body mass, contributing to physical performance and endurance. It also helps replenish ATP stores, providing energy for muscle contraction. Beets are another ingredient found in pre-workout supplements that can allow athletes to last longer during endurance sports. Acute and chronic supplementation of beets can benefit physical performance. Overall, pre-workout supplements are intended to enhance physical performance and endurance through increased energy levels, weight loss, athletic performance, muscular endurance, power output, or recovery.

Dosage

Pre-workout supplements should be taken right before you start working out. Take these supplements about 10 to 30 minutes before your exercise routine. This will provide your body with sufficient time to absorb these ingredients to provide good results.

Are there any potential risks or side effects associated with the use of pre-workout supplements?

While pre-workout supplements are marketed as a way to enhance athletic performance, there are potential risks and side effects that users need to be aware of. Certain ingredients in these supplements, such as caffeine or creatine, may cause high blood pressure or kidney damage, disrupt sleep patterns, insomnia, increased water retention and jitters due to overstimulation or lead to unknown long-term health effects with continuous use or misuse.

I am a crazy consumer of pre-workouts. A few of the drawbacks that I had personally suffered from consuming pre-workout were having high creatinine levels in my body leading to health complications, increased stress levels due to insomnia, high blood pressure and increased water retention around my waist area. When purchasing pre-workout supplements, I ensure that I avoid those containing creatine because they can elevate my creatinine levels to abnormal levels.

It is crucial to pay attention to how your body reacts to pre-workout supplements and know what could go wrong before using them. Higher doses may be required to achieve the same effects, leading to dependency and tolerance, and decreased performance may occur without the supplement. Withdrawal symptoms may also occur without the supplement. Therefore, it’s important to prioritize your health before using pre-workout supplements and consult with a doctor or nutritional specialist before adding them to your routine. A doctor can help you pick the best ingredients that suit your specific health needs and test you for deficiencies that could be impacting your athletic performance. It is recommended to emphasize the importance of seeking professional advice before using pre-workout supplements, especially if you have any underlying health conditions or are taking any medications.