PRE-WORKOUTS—WHAT ARE THEY AND WHAT DO THEY DO?

In certain fitness circles, a pre-workout is just as important as a good playlist and a water bottle. These formulas are intended to help you get the most from your workout by combining a variety of macronutrients, micronutrients, and active ingredients. If none of this is ringing a bell, here’s a quick rundown on pre-workout supplements.

WHAT IS PRE-WORKOUT?

Technically speaking, pre-workouts are dietary supplement formulas designed to be taken prior to a workout. These formulas usually contain several ingredients known or believed to enhance exercise performance. The short-term goal of these products is to improve the quality of an individual training session by enhancing energy, focus, muscular endurance, and blood flow. In the long term, pre-workout users hope to enhance the training adaptations that they see from their fitness program.

What Does The Research Say About Pre-Workouts?

The field of research on pre-workouts is still young, but there are studies that show promise. A 2018 meta-analysis found that many pre-workout formulations led to acute improvements in exercise performance and long-term benefits for training adaptations when the pre-workout was combined with a structured training regimen.¹ Here are a couple of studies showing positive results from a pre-workout supplement:

• A 2018 study found that a formula containing: 6g Citrulline Malate, 4g Leucine, 3g D-Aspartic Acid, 2g Creatine, 1.6g Beta-alanine, 1.2g Tyrosine, 500mg Agmatine Sulfate, 350 mg caffeine and several other active components helped the pre-workout users to achieve greater resistance training volume. This study was a randomized, double-blind, placebo-controlled crossover design, so rather than having a placebo group, each person took the pre-workout supplement and the placebo on separate visits to see how each impacted their performance.²
• A 2020 study used a formula containing 3000mg creatine monohydrate, 2000mg Arginine, 2000mg Leucine, 1000mg Valine, 1000mg Isoleucine, 800mg Tyrosine, 400mg Caffeine and a blend of B-vitamins. This study concluded that the group who received the pre-workout supplement had greater time to exhaustion during 15-second running bouts and had increased energy expenditure (calorie burning) compared to the placebo group. The participants in the pre-workout group were able to run farther in a maximal running test on a treadmill compared to the placebo group.³

The research is inconsistent regarding the benefits of pre-workout supplements.^4, 6 The research for pre-workout supplements is challenging because there are so many formula options and ingredients. Many researchers do not disclose the exact composition of the product studied, preferring to stick to “proprietary blends” that do not show the full amount of each ingredient.

INGREDIENT LEVELS TO LOOK FOR IN PRE-WORKOUTS

The most common ingredients found in pre-workouts are beta-alanine and caffeine.⁷ Other common ingredients include amino acids, amino acid derivatives and nitric oxide boosters. Here are some dose levels to watch out for:

Caffeine

Caffeine is the most common ingredient found in pre-workout formulas and for good reason. This ergogenic aid is shown to improve acute measures of cognition as well as physical endurance activity and performance.¹ The maximum amount of caffeine recommended for consumption is 400mg per day. If you do not regularly use caffeine-containing products, look for less.

Beta-Alanine

A precursor to the production of a muscle buffering compound called carnosine, this amino acid may help to prevent muscle fatigue when 4-6g are taken per day for 4-6 weeks. Doses over 800mg often lead to “the beta-alanine itch” which makes the skin tingle, therefore smaller doses are often used to minimize this sensation. To get the recommended levels of beta-alanine, you may need to supplement with more throughout the day.

Creatine

Creatine supplementation may improve athletic performance by increasing amounts of stored creatine in the muscles, to provide quick energy fuel for intense activities like weightlifting and sprinting. For maximum efficacy at enhancing muscle phosphocreatine, creatine should be taken at a dose of 3-5g per day.^2, 10

Betaine

Also known as trimethylglycine, betaine is a derivative of the amino acid glycine. Consumption of betaine at a dose of 2.5g per day has been shown to clinically enhance athletic performance. Betaine is believed to increase the body’s production of creatine, elevate blood nitric oxide levels and promote fluid balance.⁹

Nitric Oxide Boosters

Called N.O. for short, nitric oxide is a molecule in the body that increases blood flow to active muscle tissue. Supplementing with dietary nitrate, arginine and citrulline are all strategies to enhance N.O. levels. Keep in mind that citrulline supplementation has been shown to be most effective at 6-8g doses consumed regularly.¹

CONCERNED WITH TAKING A PRE-WORKOUT?

For most healthy individuals, a pre-workout from a reputable supplement brand can fit into your fitness routine. Most pre-workouts contain caffeine, which is definitely something to look out for, especially if you are a caffeine newbie. A 2017 systematic review found that most healthy people can consume up to 400mg of caffeine per day¹⁰ so this is a number to watch for when picking a pre-workout. If you have any underlying health issues, it’s always best to check in with your doctor to make sure that a pre-workout fits with your health goals.

TO PRE-WORKOUT OR NOT TO PRE-WORKOUT

If you are looking for an edge in your fitness regimen that goes above and beyond the benefits of a great diet, adequate sleep, and hydration, a pre-workout could be a great addition. There are tons of options and pre workout flavors to choose from.

When selecting a formula, first and foremost, make sure to choose from a brand that you trust. Read the label and make sure that you can see the levels of each ingredient separately to make sure you pick the best product for you. The list above is a great place to start when looking for the desired level of ingredients in a pre-workout. You can also use it to add standalone supplements like beta-alanine or creatine on top of a pre-workout formula for maximum efficacy of your training and supplementation regimen.

Finally, if you are sensitive to stimulants, you may want to check out a caffeine-free pre-workout. Another option is to gradually ease into taking a full serving of your chosen formula to allow your body to slowly get used to it.