What Does Pre-workout Do? Benefits, Risks, and More

Pre-workouts have soared in popularity in recent years, with gym-goers, athletes, fitness enthusiasts and sportspersons using and promoting these supplements to sustain energy levels during high-intensity workout sessions. Going forward, in this blog, we will explore different aspects of pre-workouts, how they work, the major ingredients in them, benefits of pre-workout supplements and possible side effects. So, keep reading to understand the science behind this massively popular supplement.

What Is Pre-Workout?

 Pre-workouts are dietary supplements containing multiple ingredients, especially formulated to boost energy levels and improve performance during a training session. These are mostly available in powdered, pill or liquid forms. Pre-workout supplements are available in various compositions and contain ingredients including amino acids, creatine, caffeine and nitro compounds with diverse functions and properties. Nevertheless, it is important to choose a supplement that contains high-quality ingredients and has gone through a stringent quality testing procedure to ensure that they are safe to consume and won’t cause any side effects.

Common ingredients

• Caffeine: Caffeine is mostly found in beverages such as coffee, tea, carbonated drinks, and energy drinks.  It is a well-known stimulant with the capacity to block adenosine, a brain-signalling molecule that promotes sleep. Unable to detect adenosine, the brain continues releasing chemicals that increase alertness. It also promotes the secretion of other neurotransmitters such as norepinephrine and dopamine, which enhance mood, stimulate brain function and increase alertness required during exercise. Caffeine may also cause vasodilation, improving oxygen supply to muscles due to the widening of blood vessels. Caffeine spares muscle glycogen by utilising fat to produce energy, which maintains glycogen reserves in the muscles and delays the onset of exhaustion and fatigue.
  
• L-Carnitine: It helps convert the body’s fat to fuel by inducing the transportation of fatty acids to mitochondria for oxidation, which helps boost energy levels while promoting fat burning simultaneously. This may also help prevent the accumulation of body fat and improve metabolism. However, more research is needed to know L-carnitine’s impact on exercise performance and overall fat loss.
•  Beta-Alanine: It is a non-essential amino acid which helps increase stamina and endurance by reducing the quantity of lactic acid in the muscle tissues produced during exercise. High amounts of lactic acid in the muscles can increase exhaustion and fatigue, impacting athletic performance. Beta alanine reduces lactic acid by increasing muscle carnosine, which acts as a barrier against the acid, helping reduce its levels in the muscles during intense workout sessions, which lessens fatigue and improves athletic performance. 
  
• L-Tyrosine: It is mostly available in protein-containing foods and is a precursor of neurotransmitters dopamine, epinephrine, catecholamine and norepinephrine, which may improve focus and enhance mood during workouts.
• L-Arginine: Taking pre-workout supplements which contain L-Arginine may support muscle growth and increase muscle pump by enhancing nutrient and oxygen uptake, as it is a precursor to nitric oxide (NO), which causes vasodilation. With improved blood flow, increased energy levels and muscle strength, L-arginine can positively impact performance.
  
• Sodium Bicarbonate: It helps maintain the acid-base balance of the body. Sodium bicarbonate, also commonly known as baking soda,  reduces lactic acid levels, maintaining blood pH concentrations. It also supports metabolic functions along with muscular endurance and delays fatigue during high-intensity exercises.
• Creatine Monohydrate: Creatine helps form ATP, which carries energy to the cells, replenishing energy levels and supporting muscle contractions during exercise. Creatine supplement also increases water content in muscles, which causes muscles to swell and acts as a stimulus for muscle cell growth.
• L-Ornithine Mono-hydrochloride: It is a non-essential amino acid involved in the urea cycle. It removes toxic ammonia by converting it to urea for excretion. When taken with arginine, it increases growth hormone levels, causing muscle anabolism. It combines with glutamine in our body to form alpha-ketoglutarate, which boosts stamina and promotes muscle growth.
  

What Does Pre-Workout Do?

They are designed to fuel you with energy during extensive workout sessions. Caffeine, as one of the main ingredients, enhances energy levels and promotes alertness. Pre-workouts give you that extra push while training and also help improve alertness and focus, delaying the onset of fatigue. Despite having many benefits, pre-workouts should be consumed cautiously. Moreover, a balanced diet, optimal hydration and a good sleep-wake cycle are crucial components to achieve maximum potential in terms of both athletic performance and overall well-being.

Key Benefits of Pre-Workout Supplements

1. Increases energy levels: Most pre-workouts contain caffeine and creatine, which help maintain energy levels. Caffeine also promotes alertness and enhances focus, improving concentration power while working out, delaying the arrival of fatigue and giving prominent physical outcomes.

2. Decreases DOMS: Pre-workouts contain beta-alanine, which can reduce physical and muscle fatigue after an intense workout session by decreasing acute muscle soreness due to the buildup of lactic acid that causes microscopic tears in the muscles. It is one of the main causes of delayed-onset muscle soreness (the feeling of muscle pain or discomfort after you’ve worked out).

3. Improves Alertness: The stimulant caffeine in pre-workout formulations blocks adenosine, a neurotransmitter that influences nerve activity and promotes the feeling of sleepiness and exhaustion. Caffeine also helps improve dopamine secretion, which further promotes alertness and improves athletic performance.

4. Enhances performance: Pre-workouts often provide L-arginine and citrulline malate, which increase supply of nutrients and oxygen to muscles, resulting in better aerobic capacity and improved athletic performance. Creatine, which replenishes ATP in the body, provides energy, giving better performance outcomes.

Potential Risks and Side Effects

Pre-workout benefits span across various aspects of training; however, when not taken in the recommended dosage, they can also have some side effects and risks, as discussed below:

• Caffeine can cause anxiety, restlessness and fidgeting.
• Beta-alanine may cause paraesthesia (a creeping sensation, especially in the hands and feet).
• Creatine in pre-workouts may lead to increased water retention in the body if consumed in excess amounts.
• Digestive issues such as stomach upset, bloating and gas.
• Headaches and migraines due to blood pressure changes.
  

Who Should and Shouldn’t Take Pre-Workout?

• Who should take them? They may be taken by bodybuilders, powerlifters, and gym-goers. Many professional athletes also take pre-workouts for endurance training. However, it is not compulsory to consume these supplements. A well-balanced diet comprising lean protein, green leafy vegetables, fruits, and whole grains, along with an active lifestyle, may also help you improve your exercise performance if you’re not a professional and new to the fitness arena.
•  Who should not take them? Though popular amongst fitness enthusiasts and athletes, it may not be suitable for everyone. Individuals who are experiencing any underlying conditions related to heart or mental health should avoid them, as they contain many stimulants which might cause adverse effects on both the physical and mental health. In addition to this, young children, people with severe allergies to specific ingredients and pregnant women should avoid these supplements. Moreover, it is advised to consult a healthcare professional immediately in case you experience any symptoms such as nausea, headaches, allergic skin reactions or stomach issues post consuming these supplements. It is always better to reach out to a healthcare provider in case you are confused about adding a new supplement to your fitness regimen.

How to Choose and Use Pre-Workouts

They should be chosen while paying attention to their quality, brand, ingredients, and overall composition.

Don’t forget to check lab reports for a quality check to know what exactly you are consuming.

Always read the label for dosage instructions.

Pre-workouts will work best when taken 30-60 minutes before training so that the ingredients are provided with enough time to reach your bloodstream and show effects. Most people mix pre-workout with water or chilled juices prior to their training sessions. They’re consumed once a day before training or when you’re feeling extra lethargic to get that boost of energy.

Conclusion

There are plenty of benefits of consuming pre-workout supplements; despite that, you should still consult a healthcare professional before consuming them to avoid any adverse impact. Apart from this, a balanced diet along with hydration and adequate sleep are key to gaining maximum performance outcomes instead of completely relying on pre-workout for endurance and energy. One can also add natural food sources as a pre-workout to boost performance, such as watermelon, juices, dates, apples, and black coffee.

FAQs:

1. How does Pre-Workout work?

Pre-workouts are multi-ingredient formulations containing components such as BCAA, creatine, caffeine, L-arginine etc. The combination of these ingredients works in synergy to boost energy and alertness levels during intense workout sessions. For example, creatine aids ATP re-synthesis, whereas caffeine promotes alertness for better outcomes. 

2. Can I take Pre-Workout every day?

People who work out every day or professional athletes may take pre-workout more often than those who don’t. It all depends on your individual body needs and activity levels to recognise if you need pre-workouts every day or not. The safety of these supplements depends on the ingredients used. To sum up, pre-workouts should be taken while keeping in mind their composition and according to the dosage mentioned on the instruction label. 

3. Is Pre-Workout necessary?

Though popular amongst various professional athletes and bodybuilders, pre-workouts are not necessary for everyone. Instead of taking pre-workouts, you can consume creatine supplements or BCAAs or opt for other balanced pre-workout meals such as a chicken sandwich with salad, half a sweet potato with grilled veggies and salmon or lean beef along with brown rice approximately 2-3 hours before starting your workout. If working out within an hour of eating, you may consume a banana, an orange, an apple, coffee, or greek yogurt as pre-workout options. You can also experiment with different nutrient-dense food options such as beetroot, dates, juice, and smoothies for best outcomes.

4. What should I avoid in a Pre-Workout?

Some pre-workouts contain excessive sweeteners, artificial colours, synthetic ingredients, and anabolic steroids such as ephedrine, methylhexanamine (DMAA) and excess caffeine, which can cause severe heart issues, especially in those already at risk. Reading the label of the pre-workout supplement is necessary to avoid intake of any unsafe substances like steroids.