Everything You Need To Know about Pre-Workouts

Maybe you’re looking for energy and focus to get off the couch and into the gym. Maybe you’re looking to take your gym session, workout class, or at-home training to the next level. What if there were something out there that could help you crush your workouts no matter what your training level or goal? There is. It's a pre-workout supplement. Before we can evaluate whether pre-workout supplementation is necessary, we need to know what’s in it. Here’s what’s most commonly included in these supplements:

WHAT IS PRE-WORKOUT?

A pre-workout supplement is a combination of ingredients designed to help increase training intensity, output, and volume to get more from each workout session. In time, those extra reps, sets, and minutes spent add up to major gains.

SHOULD I USE PRE-WORKOUT?

Traditionally, pre-workouts have had a reputation for being exclusive to the advanced audience, whose sole focus is to get as muscular as possible.

The truth is pre-workout supplements can support all fitness levels–from beginner to intermediate to advanced. If you're looking for energy, endurance, or cognitive focus for physical or mental performance, then you could benefit from pre-workouts.

When combined with the proper training regimen and nutrition program, taking a pre-workout can offer that extra push–not just to workout today, but to do it again tomorrow, then again the day after...

WHEN SHOULD I TAKE PRE-WORKOUT?

Typically, you take pre-workouts 20-30 minutes before your training session.

Refer to each product's 'Suggested Use' for specific directions.

HOW LONG DOES PRE-WORKOUT LAST?

For those less sensitive to stimulants, the average individual can expect to feel the full effects within 45 minutes and last for 3-6 hours. For those more sensitive to stimulants, the effects will likely be felt faster and last closer to 6 hours.

However, the overall effects of pre-workout will depend on your sensitivity to caffeine and the other ingredients discussed below.

WHAT ARE THE BEST PRE-WORKOUT INGREDIENTS?

Before purchasing a pre-workout, you want to examine the label and look for clinically-studied ingredients that support your fitness journey.

CAFFEINE

Most pre-workout supplements contain caffeine. In fact, it’s the main active ingredient. Caffeine is a well-known ergogenic aid, meaning that it can enhance performance. Most research suggests it is most effective for workouts 0–20 minutes and over an hour, but many feel they benefit in general. Because it provides a boost to the central nervous system, it can help energize a workout.

CREATINE

Many pre-workout supplements contain creatine with the goal of improving strength in a workout. This is likely more beneficial in a strength-training workout over a cardio based one.

BETA-ALANINE

When taken consistently, beta-alanine can help buffer lactic acid in the muscle allowing you to work harder longer. However, beta-alanine typically must be consumed for a month to reap the benefits. A one-time dose usually won’t do much.

ARGININE

Arginine is a precursor to nitric oxide, which is a vasodilator. This means it helps dilate the veins and, in theory, delivers more oxygen and nutrients to the working muscle. That means you might be able to work harder, longer and see better results from your workouts.

BENEFITS

IT CAN HELP IMPROVE PERFORMANCE

While it’s not guaranteed, taking pre-workout supplements may help you work harder, longer. That’s a pretty major “pro.” Potential benefits include a boost in performance, improved strength, speed, endurance and focus. It also lessens perceived exertion so you can work harder with less perceived effort. In other words, your workout might feel easier.

IT MAY HELP YOUR MENTAL GAME

Caffeine can improve mental performance and alertness by acting on the central nervous system. In addition to feeling your workout is easier than it really is, you may also feel more focused on the task at hand.

DRAWBACKS

HOW YOUR BODY RESPONDS DEPENDS ON YOUR GENES

New research has shed light on the fact that not everyone responds to caffeine in the same way in an active setting. The study found a significant gene-caffeine interaction, meaning the effect that caffeine has on performance depends on your genes, which determines the rate at which you metabolize caffeine. For those who are quick metabolizers of caffeine, it can aid performance, but for those who are slower metabolizers, it can cause jitters and anxiety, which could actually harm performance.

IT COULD CAUSE STOMACH TROUBLES

Caffeine can stimulate gastrointestinal movement for some, so for outdoor athletes like runners and cyclists, that needs to be taken into consideration.

IT’S NOT ALWAYS A GOOD CHOICE FOR RACE DAY

If you compete in any form of competition or race, it is important to note that you will have more adrenaline pumping through your veins, which also speeds up heart rate. Adding caffeine to this could exacerbate that and make you feel uncomfortable. This may not be true for everyone, but it’s worth considering if you’re thinking about taking pre-workout supplements before a big race or sports event.

IT COULD MESS WITH YOUR SLEEP

Caffeine can interfere with the normal sleep cycle. This can start a vicious cycle in which caffeine becomes a crutch for chronic sleepiness and fatigue but reducing sleep quality and duration at the same time.

SOME SUPPLEMENTS MIGHT NOT BE EFFECTIVE

Some products may contain dietary supplements backed by valid research, but not in a dose that will actually enhance performance. For example, while some pre-workout products contain beta-alanine, the dose shown to be of benefit to athletes is normally not included in a combination product.

THE BOTTOM LINE

Most sports nutrition pros are on the same page here: For recreational exercisers, pre-workout supplementation isn’t necessary. While some consider them beneficial, for many a cup of coffee and granola bar can provide the same benefits to energy.

Lack of energy can occur from insufficient calories or carbohydrates, overtraining, anemia, dehydration or simply a lack of sleep. Identifying and correcting the issues that are the source of the fatigue would be better than using a product which may or may not help you reach your fitness goals.

But if you’re going to use a pre-workout supplement, it’s crucial to choose carefully. It is important to note that if you choose to take a pre-workout supplement, you should look for a third-party certified and FDA approved products product. Since supplements are unregulated, this can help ensure the purity and quality of the supplement.

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