Should I Take Pre-Workout?
Should I Take Pre-Workout?
Pre-workout supplements promise to boost energy and enhance your performance. Pre-workout usually consists of a combination of ingredients and typically comes in powder, pill or liquid form. The main ingredient in most pre-workout supplement products is caffeine.
Caffeine stimulates the body’s central nervous system, which can make you feel more alert, less fatigue and improve reaction time and energy levels. Most pre-workouts have roughly 150-300 mg of caffeine per serving depending on the brand, which equates to about 1-3 cups of coffee. Consider all your caffeine intake throughout the day to determine if you are intaking excessive amounts of caffeine. Possible side effects of too much caffeine can include elevated resting heart rate, anxiety, overstimulation, restlessness, disrupted sleep and upset stomach.
Other popular ingredients in pre-workout supplements include
Branched-chain amino acids (BCAA)
Popular belief: increases muscle mass
Research shows: stimulates muscle protein synthesis that promotes muscle growth and reduces muscle damage during training
Beta-alanine
Popular belief: skin tingling, itchy face and enhances performance
Research shows: while you can feel a tingling feeling and itchiness, beta-alanine can buffer muscle acid by increasing muscle carnosine levels, enhancing muscular endurance for events lasting 1-4 minutes
Creatine monohydrate
Popular belief: increase muscle mass and adds water weight
Research shows: while there are mixed findings in research, many studies show it does not lead to water retention; it can increase high-intensity exercise capacity, sprint performance, strength, power and lean body mass during training
Glutamine
Popular belief: increases muscle mass and helps with muscle recovery
Research shows: no scientific evidence supports increases in lean body mass or muscular performance; while a couple studies reported glutamine improved muscle soreness, it is inconclusive if it helps with muscle recovery
Taurine
Popular belief: improves performance and helps with recovery
Research shows: mixed findings from research if it enhances physical performance and mitigates recovery
You can get the same benefit from a pre-workout with whole food options.
Highlighting the popular ingredients previously mentioned, here are some examples that you can consume in place of a pre-workout supplement.
Caffeine: 8 oz. cup of coffee = 60-200 mg
BCAA: 5 oz. of chicken = 3 g of leucine
Beta-alanine: 3 oz. of chicken = 2 g
Creatine monohydrate: 8 oz. of steak = 0.5-1 g
Glutamine: 3.5 oz. of beef = 1.2 g
Taurine: 3.5 oz. of scallops = 827 mg
When should I consume pre-workout fuel?
Depends on the individual. Total volume and composition of foods are tolerated differently.
Primary focus should be on having enough energy to sustain your workout. Pre-workout fueling can range from 5 minutes up to 2 hours before exercise. If you only have 5-30 minutes to eat prior to exercise, choose 30 grams of easily digested carbohydrate-rich foods or fluids that contain lower amounts of fat and protein. Examples: 1 banana, 1 package Nature Valley Oats ’n Honey Crunchy bar, 1-2 applesauce pouches or 20 oz. Gatorade.
To have a personalized pre-workout plan tailored to your specific sport, body size and energy needs, consult a sports dietitian.
Need to know about supplements:
Pre-workout supplements may contain proprietary blends, which lists all the ingredients, but not the exact amount. While the US Food and Drug Administration (FDA) does regulate supplements as a result of the Dietary Supplement Health and Education Act of 1994, there is generally no mandate to register products or obtain FDA approval before producing and selling supplements. Furthermore, many dietary ingredients in supplements have not been submitted to the FDA for safety review. Also, some companies have falsely attributed research or exaggerated results from research on different dietary ingredients. There are many established supplement companies that have invested in research and submit their products for independent testing by third-party companies to certify that their products meet label claims and are free of banned ingredients. It is strongly recommended that if you are an athlete or a health-conscious individual, to choose supplements that have been certified by a third-party company (e.g., NSF Certified for Sport, Informed-Choice for Sport, Banned Substance Control Group (BSCG), and USP Dietary Supplement Verified).
Use resources like the NSF Certified for Sport website or app to assist in finding the products that contain this mark. Before taking or purchasing supplements, talk to a sports dietitian to determine what’s best for your health and performance.