Pre-workout: Is it effective and is it safe?

Pre-workout is an ergogenic supplement consumed to enhance athletic performance. Learn how the ingredients in pre-workout supplements may benefit or harm you.

Research has shown that short-term, certain products have promise in positively influencing muscular endurance. Common ingredients in supplements often include caffeine, creatine, amino acids, glucose, and nitric oxide. Research suggests that the combination of these substances may provoke a synergistic effect and positively impact acute exercise performance.

Consistent consumption of pre-workout appears to increase lean muscle mass, along with resistance training, but not all pre-workout supplements are safe to use.

What do the ingredients in pre-workout do?

Caffeine: Stimulates the central nervous system and decreases fatigue. Although too much caffeine can alternatively lead to high blood pressure, digestive distress, nausea or feeling as though your heart is racing. Try not to overdo it, especially if you are sensitive to caffeine.

Amino Acids: These are the broken down components of protein. They are necessary for energy production, as well as muscle growth and repair.

Creatine: This is an amino acid found naturally in muscle cells, and 95% of it is found in your skeletal muscle. It supplies energy to the muscles and supports muscle strength and size.

Glucose: Glucose is a simple sugar. When carbohydrates are consumed, they are broken down by the body into simple sugars, or monosaccharides. Carbohydrates are the body’s main source of energy, which makes them vital for exercise performance.

Nitric Oxide: This vasodilator is vital for the health of your blood vessels. It helps lower blood pressure and increase blood flow. Nitric oxide may reduce inflammation and support recovery, as well as decrease muscle soreness.

Is pre-workout safe?

Pre-workout is popular because of its effects on energy level and performance, but some people may experience side effects, including headaches, insomnia, skin conditions, tingling, and digestive distress.

Pre-workout supplements are not regulated for safety by the FDA. In the year 2000, it was estimated that there were over 29,000 different dietary supplements available to the public that were not regulated.

The American College of Emergency Physicians has reported adverse health effects from nutrition supplements due to the presence of dangerous compounds present in some products. Most studies on pre-workout have been conducted short-term, therefore, the efficacy of these products on exercise performance and health is less clear long-term. More research is needed to determine the safety of using these products long-term.

It is always important to scrutinize a pre-workout product prior to consumption for this reason. Be sure to review the ingredients list and only buy supplements that have been tested by a third party, such as NSF International or USP. Consult a dietitian if you have any questions or concerns.

What is the dietitian’s advice?

Focus on finding those ergogenic substances in real food. You may not be entirely certain if your pre-workout powder contains harmful chemicals, but whole foods you consume do not.

• Caffeine is found in coffee, chocolate, and caffeinated tea.
• Amino acids are found in any protein containing foods: fish, poultry, eggs, milk, cheese, nuts, beans, seeds, and more.
• As creatine is an amino acid, food sources are protein containing foods.
• Carbohydrate containing foods will break down into glucose when being digested. Simple sugars may be easier to digest prior to working out. Carbohydrate-containing foods that may be good before a workout include fruit, dates, toast, honey or maple syrup, oatmeal, and more.
• Nitric oxide is found in dark leafy greens (spinach, arugula, kale) and beets.

Try making a smoothie with these whole foods to incorporate all of the nutrients. Blend together frozen fruit (source of glucose), spinach (source of nitric oxide), cocoa powder (source of caffeine), milk or yogurt (source of amino acids including creatine), along with whatever else you enjoy.

Aim to fuel up with a snack approximately 1 to 4 hours before working out, and try to pair a protein containing food with a carbohydrate containing food.

Here are a few other examples of pre-workout snacks:

• Greek yogurt with fruit
• Peanut butter and jelly sandwich
• Banana or apple with peanut butter
• Dried fruit and nuts
• A piece of fruit with cheese
• Cottage cheese and pineapple

For more information relating to fueling your body for physical activity, sign up for an online diet and nutrition consultation with an Alpha Dietitian.

Once you complete an online consultation, one of our registered dietitians will help you come up with a nutrition plan that suits your needs. Please note that dietitians cannot prescribe medication for weight loss.

To learn more about the conditions we treat or get started with your online consultation, check out our website and sign up today!