1. What is Pre-Workout:
Pre-workout is a type of sports nutrition supplement usually taken before engaging in physical activity to enhance exercise performance. It typically contains a combination of ingredients designed to work synergistically, boosting energy, enhancing focus, strength, and endurance. It's important to note that each pre-workout is different, and formulations and benefits can vary significantly. Some pre-workout products are formulated solely to help build muscle and strength, while others focus on endurance and cognitive benefits. Therefore, it's crucial to understand your exercise goals and choose an appropriate pre-workout.
In this guide, we will explore what is in pre-workout, pre-workout efficacy, what makes a good pre-workout, different types of pre-workout, ingredients to avoid, pre-workout safety, and other considerations.
2. What is in Pre-Workout:
Ingredients can be categorized into two types: active and other. Active ingredients are included to produce the desired effects on physical performance, while other ingredients mainly consist of flavor agents and sweeteners.
Individual active ingredients in pre-workout vary widely by brand, however, they typically include some combination of amino acids, amino acid derivatives, nootropics, electrolytes, and vitamins. Below is a list of common active ingredients, a short description of their respective benefits, and the minimum dose to provide athletic benefit. [1], [2], [3], [4], [5], [6], [7], [8], [9], [10], [11], [12]
3. Are Pre-Workout Supplements Effective:
Pre-workout supplements have demonstrated potential benefits in multiple studies, showing improvements in strength, muscular endurance and overall performance.
- A study with 13 male participants revealed enhanced anaerobic power when using a pre-workout supplement compared to a placebo. [13]
- A study involving 24 moderately trained athletes found that pre-workout, taken prior to high-intensity interval training (HIIT) for three weeks, provided significant improvements in anaerobic running performance and VO2 max when compared to performing HIIT with a placebo. [14]
- A randomized, double blind crossover study of 23 men concluded that the pre-workout used in the study was effective in improving both upper and lower body strength performance in resistance-trained men compared to a placebo. [15]
- A study with 14 moderately to highly trained recreational athletes (7 female, 7 male), utilizing a double-blind, placebo-controlled, randomized crossover design, found that acute consumption of pre-workout supplements enhanced muscular endurance. Furthermore, the enhancement in muscular endurance could not be attributed to caffeine, as the placebo, also contained equal amounts of caffeine. [16]
4. What Makes a Good Pre-Workout:
While all pre-workouts have different ingredient profiles and, therefore, different benefits, there are some universal characteristics that make for a good pre-workout.
Transparent Labels
A transparent label is one where each active ingredient is clearly listed with its respective dose. Many brands use proprietary blends to hide the exact amounts of individual ingredients inside the product, making it impossible for consumers to know what they are paying for and putting into their bodies. For example, a brand may use a 3000 mg proprietary “Power blend” of citrulline, beta-alanine, and creatine monohydrate; however, given this information, it is impossible to say how much of each ingredient is inside and if any ingredient has a high enough dose to have a positive impact on performance.
Active Ingredients & Doses
The two most important variables regarding a pre-workout's effect are the number of active ingredients and the respective doses. The greater the number of ingredients, the wider the potential scope of benefits. However, pre-workouts with numerous ingredients may not be impactful if they are not dosed at efficacious levels. The dose of each ingredient will determine the effectiveness of the benefits related to athletic performance. Most ingredients have a minimum value that must be met for them to take effect. Please refer to the ingredients table above for the minimum effective dose.
Ingredient Cleanliness
Pre-workout supplements incorporate many non-active ingredients to improve taste and texture. Due to the low cost, many low-quality, questionable ingredients such as fillers, gums, sugar alcohols, and artificial sweeteners, colors, and flavors are utilized. Common artificial sweeteners and sugar alcohols include sucralose, aspartame, acesulfame potassium, and erythritol and xylitol, respectively. Not only can these artificial sweeteners cause digestive discomfort and issues, including bloating, gas, and diarrhea, but they can also pose long-term issues. Emerging research from the World Health Organization suggests that artificial sweeteners are linked to higher risks of type 2 diabetes, cardiovascular diseases, and increased mortality in adults. [17]
Bioavailability
Bioavailability refers to the extent and rate at which a substance, in this case, is absorbed and utilized by the body. Bioavailable substances are absorbed rapidly, ensuring a timely release of energy during workouts. This efficiency not only contributes to consistent and reliable effects but also minimizes waste, as a greater proportion of active ingredients is utilized. Overall, prioritizing bioavailability enhances the overall efficacy of pre-workout formulations, promoting improved focus, energy, and endurance for users. For example, Vitamin B12 has two forms: its synthetic form (cyanocobalamin) and its natural counterpart (methylcobalamin). Although the body readily absorbs the natural form, many brands utilize the synthetic version due to its lower cost and greater accessibility. [18]
Packaging
Most pre-workouts come as loose powder in tubs with a scoop; however, this packaging can be frustrating as it is bulky, inconvenient to travel with, and often prone to large spills. Additionally, pre-workout powder is incredibly hygroscopic, meaning that it tends to absorb moisture from the air easily. By using a large tub, you are subjecting all the pre-workout powder to moisture every time it is opened, which can result in large, hard clumps. Individual stick packs are more convenient to travel with and provide a moisture-resistant barrier around each serving.
Independent, Third Party Testing
Independent, third-party testing is vital as it provides independent verification of quality, purity, and potency. This process ensures that supplements meet regulatory standards, contain the stated ingredients in proper amounts, and are free from contaminants. Regular testing also detects impurities like heavy metals and pesticides, contributing to the overall safety and consistency of the product.
5. Different Types of Pre-Workout:
Today there are many pre-workouts on the market, each with a unique formula and, consequently, distinct benefits. Nevertheless, they can be systematically categorized based on three main variables: stimulant level, ingredient focus, and ingredient cleanliness.
Stimulant level
Refers to the amount of caffeine in pre-workout. Some pre-workouts contain no caffeine; these are colloquially known as 'Stim-Free.' On the other end of the spectrum is 'High Stim,' a pre-workout that contains close to 400 milligrams of caffeine per serving. Most pre-workouts contain between 150-250 mg of caffeine per serving.
Ingredient focus
Refers to the scope of benefits the pre-workout provides. Some pre-workouts are holistic, providing benefits across cognition, strength, and endurance. Some are focused on strength and pump benefits, while others are focused on cognition and endurance benefits.
Ingredient cleanliness
Refers mainly to the quality of flavor, color, and sweetener ingredients. Many pre-workouts contain artificial colors, flavors, and sweeteners, as well as other questionable additives that may be harmful to long-term health. To avoid these ingredients, look for "clean pre-workout" on the packaging and carefully review the "other ingredients" section of the nutrition label.
6. Pre-Workout Ingredients to Avoid:
Numerous pre-workout supplements include ingredients that are linked to potential health risks and are prohibited by the majority of sports leagues and governing bodies. For everyone, but especially athletes engaged in competitive sports, it is imperative to steer clear of these banned substances.
DMAA, DMHA, and DMBA
DMAA, or Methylhexanamine, is a banned amphetamine (stimulant) commonly found in intense pre-workout supplements. Its use is prohibited in most sports competitions, including powerlifting, due to non-compliance with WADA regulations. Additionally, DMAA is not recognized as generally safe (GRAS). Potential health risks associated with DMAA include vasoconstriction, leading to increased blood pressure and related issues such as shortness of breath, chest pains, and, potentially, heart attacks. Similar amphetamines include DMHA and DMBA. [19], [20]
Ephedrine
Ephedrine, a sympathomimetic amine, was initially popular in weight loss supplements due to its appetite suppressant properties. It stimulates the central nervous system, increases heart rate, and raises blood pressure. Banned by the FDA in 2004, it is now legally sold only in certain medications, such as asthma treatment. Although it can still be found in some pre-workouts, it is less common today. [21], [22]
p-Synephrine
p-Synephrine, a substitute for banned Ephedrine found in pre-workout and fat-burner supplements, can enhance muscle endurance and fat oxidation when combined with caffeine. However, users should exercise caution due to potential side effects, including migraines, nausea, dizziness, and hypertension. The safety of p-Synephrine, also known as Bitter orange peel or Citrus aurantium, is debated, with limited evidence supporting its safety over Ephedra, according to the National Center for Complementary and Integrative Health. [23], [24]
Yohimbine
Originally designed for erectile dysfunction, Yohimbine dilates blood vessels, reducing blood pressure. However, when added to pre-workout supplements, it can cause side effects such as dizziness, fatigue, nausea, and skin flushing. While the FDA regulates yohimbine distribution, caution is advised as some supplement companies include it in their products. Users should be vigilant to prevent potential negative side effects when encountering products containing yohimbe. [25]
7. Pre-Workout Potential Side-Effects:
In 2018, a review of multi-ingredient pre-workout supplements found that they are generally safe. While generally safe, there may be some potential side effects associated if used without caution. Some pre-workouts are heavily caffeinated (300mg+ per serving), which can lead to difficulty sleeping, dehydration, jitteriness, and temporarily elevated blood pressure. If you are caffeine-sensitive, look for a stim-free pre-workout or one with less caffeine. [26]
Additionally, many pre-workouts contain artificial sweeteners and sugar alcohols, including sucralose, aspartame, acesulfame potassium, erythritol, and xylitol. These artificial sweeteners can cause digestive discomfort and issues such as bloating, gas, and diarrhea, but they can also pose long-term issues. Emerging research from the World Health Organization suggests that artificial sweeteners are linked to higher risks of type 2 diabetes, cardiovascular diseases, and increased mortality in adults. To avoid these issues, look for pre-workouts that rely on fruit and other natural ingredients for flavor and natural sweeteners like monk fruit or agave. [17]
8. Other Considerations:
Best pre-workout for beginners?
Choosing the best pre-workout for beginners depends on individual preferences and sensitivities. However, a good starting point is a product that contains a moderate amount of caffeine (around 150-200 mg) for energy without causing excessive jitters. Look for pre-workouts with transparent labels, broad benefits, efficacious doses, clean and bioavailable ingredients, and independent, third party testing.
When should I take pre-workout?
Check the product label for directions, however, 20–60 minutes before your workout is fairly typical. Taking a pre-workout about half an hour to an hour before exercising allows time for the ingredients, especially caffeine, to be absorbed into your system and start providing the desired effects. Be careful not to take it too late in the evening as it can impact sleep.
How often can I take pre-workout?
It's generally safe for most people to take pre-workout daily, unless you are caffeine-sensitive or have high blood pressure. Optimal results are often achieved with usage between 3-4x per week.
Is dry scooping effective?
Dry scooping, a trend popularized on TikTok, involves taking pre-workout supplements without water. Despite claims that this method enhances the effects by avoiding dilution, it is both false and risky. The problem lies in the rapid absorption of ingredients, especially caffeine, when not diluted with water. Dilution allows for a more controlled absorption, whereas dry scooping can lead to instant absorption and potential health issues. Take pre-workouts with 8-16oz of water. [27]
Pre-workout vs Energy Drinks?
Energy drinks are designed for general energy boosts and typically contain caffeine and sugar, and can be consumed as needed throughout the day. Pre-workout contains more ingredients, such as citrulline, beta-alanine, and tyrosine, and is tailored for exercise performance.
Pre-Workout for Athletic Competition?
Many sports leagues have a list of banned substances. A competition-safe pre-workout is one that is free from prohibited substances according to the regulations of the respective sports organizations or competitions. Not all pre-workouts are safe for competition, as many may include banned substances. To ensure it is safe for competition, look for products labeled as 'banned substance-free,' 'competition safe,' or are certified by NSF or Informed Choice. Carefully review the ingredient list to confirm its compliance with the rules of your specific sport or competition. If in doubt, consult with a sports nutritionist or healthcare professional for personalized advice.
How to Store Pre-workout?
Proper storage of pre-workout supplements is crucial for maintaining their effectiveness. Store them in a cool, dry place away from sunlight and heat, keeping the container tightly sealed to prevent moisture entry. Use a clean, dry scoop or pre-measured sealed container to prevent exposure to moisture and contaminants. Store out of reach of children and pets, regularly check the expiration date.
