Some people go to the gym. Others live the gym. If you're inching your way to that second group, just slowly, you may want to add a preworkout formula to your regimen.
Pre-workout supplements — special formulas that blend prime ingredients to increase your athletic performance and energy — are becoming more and more popular in the athletic community. If you’re an avid gym goer, or perhaps you work out at home, you’ve probably heard of pre-workout and its “power” before. Before you start taking a pre-workout supplement yourself, though, you’ll want to know more about the benefits and the potential side effects.
Pre-workout formulas are usually powders, meaning you’ll need to mix them with water before consuming. They supposedly energize you, promote muscle growth, boost your stamina, and speed up your post-workout recovery. Is this actually true, though? Are pre-workout supplements really that good?
Let’s take a look at everything you’ll need to know about pre-workout supplements if you’re considering taking them.
What Ingredients Do Pre-Workout Supplements have?
The first thing you’ll need to know about pre-workout is what ingredients are in them and how they affect your body. What exactly is inside your pre-workout will vary (heavily!) depending on the brand, however some of the same tried-and-trusted ingredients make an appearance over and over again. The most common ingredients in pre-workout supplements include:
- Caffeine — No shocker here, caffeine is often found in pre-workout supplements to boost your energy and help with focus. Many studies support the fact that caffeine can be used to help with your workout performance, memory, and can even lower your body fat. Not into that? Stim-free pre-workouts are also on the market.
- Beta-alanine — An amino acid that is used to stop muscle fatigue, allowing athletes to work harder for longer. Research has shown beta-alnine to be effective. One thing you should know about it, though, is that taking it can cause tingling, which is normal and doesn’t harm you.
- Nitric oxide boosters — Supplements like L-citrulline and L-arginine can be used to help your body create nitric oxide. What is nitric oxide? It’s a natural compound made by your body which boosts the blood flow to active muscle tissue. L-citrulline and L-arginine help your body make nitric oxide. Not as much research has been done on nitric oxide and workouts, so it’s unclear exactly how effective these supplements are.
- Creatine — Like nitric oxide, creatine is also made in your body, helping with your muscular strength and energy production. Taking creatine supplements helps by storing more creatine in your muscles. It’s great for more intense workouts as it gives you quick energy.
- Branched-chain amino acids — BCAA’s are taken before a workout to reduce muscle soreness and promote muscle growth. However, supplements of branched-chain amino acids aren’t usually necessary, as you could already be getting enough of them through your diet.
While most of these ingredients have actually been shown to work in multiple studies, it’s incredibly important to read the labels of pre-workout supplements. There are some particular things to look out for in pre-workout formulas.
Many pre-workout supplements come in all kinds of different flavors made with artificial sweeteners. These can, in some cases, lead to intestinal problems with symptoms like bloating and diarrhea. Usually, it’s best to stay away from too many sweeteners, though you can always try it out first to see if it works well with your body.
Caffeine has been shown to help with workouts but too much is bad and can cause things like higher blood pressure and worse sleep.
Pre-workout Supplements: How do you take them?
The powdered pre-workout supplements simply need to be mixed with water, putting them in a special bottle than shaking it is recommended. When you take your pre-workout supplement, you’ll need to make sure to read the label to see what the right dose is. If you're opting for a ready-made drink, it's even easier.
Pre-workout supplements should usually be taken about 30 minutes to an hour before a workout, depending on the person, giving the ingredients enough time to work their magic. Usually, pre-workout supplements last around three to six hours, though it’s different depending on the brand and person. You should also keep in mind when you take them, as the caffeine could affect your sleep quality.
Should I Take Pre-Workout Supplements?
As long as you choose a good pre-workout supplement with safe ingredients and take it carefully, making sure not to "overdose" (caffeine is the biggest risk here), a pre-workout powder can help boost your performance and give you more energy. Pre-workouts aren't exactly as good as some people make them out to be. Yes, it’s not bad for you, but it’s not that good for you either, and they're not gonna turn you into Superman either.
In fact, there is a much cheaper and healthier way to prepare for a workout. Instead of taking supplements, you might want to consider eating a healthy snack before you head to the gym (or, if you're hoping to be a top-level athlete, working with a nutritionist). You can plan in advance, and have a nice nutritious and tasty meal designed to give you more energy for your workouts. There are countless healthy meals you can make with ease. All you need to do is eat something health a couple hours before your planned exercise session. Eating a healthy meal isn’t just good for working out, but is important to your body.
Not sure what to eat? The best options include a tasty oatmeal, an omelet with vegetables, Greek yogurt with dried fruits, avocado and toast, or a quick breakfast bar.
When it comes down to it, it’s up to you whether or not you’d like to take pre-workout supplements. If you try them out you might just find that you really like them and how they affect your workout experience. Or you might not like them. You could always try a couple of different brands and see what you think.
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