You may have heard about the purported advantages of pre-workout supplements from buddies, athletes, coaches, or commercials, regardless of whether you attend the gym frequently or prefer to exercise out at home. These supplements, according to its proponents, boost fitness and provide you with the energy you need to push through strenuous activities. They could be deadly, according to several experts, and are completely needless. In order to evaluate if pre-workout pills are healthy, this article investigates the research behind them.
What Are Pre-Workout Supplements?
Pre-workout supplements, commonly known as “pre-workouts,” are dietary concoctions with multiple ingredients that are intended to increase your energy as well as athletic performance. They usually come in the form of powders that you mix with water and consume prior to a workout. There are various formulations, but the consistency of the elements varies greatly. Beta-alanine, creatine, caffeine, and artificial sweeteners are frequently added, however, the amounts vary greatly on the brand. Also, these supplements are either categorized as natural pre workout supplements or synthetic preworkout supplements depending on the source of the ingredients that were used to make them.
What Ingredients Should You Look For?
There is virtually little research on pre-workout supplements’ efficacy. Nevertheless, some research indicates that some components might improve athletic performance. Here are some of the most common, yet important ingredients that you should always be on the lookout for.
1. Nitric oxide precursors
Your body automatically creates nitric oxide, which helps blood flow by relaxing blood arteries.
Some of the typical substances that your body needs to produce nitric oxide are frequently found in pre-workout supplements. L-arginine, L-citrulline, and dietary nitrate providers like beet juice are among them. L-arginine is broken before it enters your system, despite research showing that L-citrulline improves exercise performance. Thus, it does not improve fitness levels even though it increases the production of nitric oxide. Overall, it is yet unknown whether such findings hold true for other demographics because the majority of the existing nitric oxide research concentrates on young men. More study is required.
Pre-workout pills usually contain caffeine to boost energy and focus. This stimulant could increase mental clarity, attention, and athletic prowess in addition to assisting in body fat reduction.
Another substance your body naturally produces is called creatine. It is mostly kept in skeletal muscle, which uses it to produce energy and maintain muscle mass. It’s frequently found in pre-workout supplements, but it’s also offered alone. Weightlifters, bodybuilding experts, and other power athletes are particularly fond of it. According to research, adding supplements of creatine to your diet may boost the amount of this substance that is naturally present in your body and enhance your strength, muscular mass, and exercise performance.
Several pre-workout supplements contain the amino acid beta-alanine because it helps to prevent acid accumulation in your muscle tissue, helping your muscles to perform harder and longer. Even though studies have shown it to be beneficial, it’s crucial to be aware that taking this substance may make you feel tingly. Despite being entirely safe, you could find it uncomfortable.
5. Branched-chain amino acids (BCAAs)
Branched-chain amino acids (BCAAs), which are sometimes included in pre-workout preparations, have been demonstrated to aid in accelerating muscle building and reducing post-workout discomfort.
The Bottom Line
Pre-workout pills are typically used to increase energy and physical performance, but the evidence doesn’t support many of their claimed advantages. Pre-workout supplements are generally regarded as safe for healthy adults, although they are not necessary for good health or efficiency. The most important thing for every user is to try and ensure that the product contains key ingredients that have been proven by a third party to be very effective.
They aren’t really good for you either, even if they aren’t inherently bad either. There isn’t a standardized recipe for pre-workouts, despite the fact that some popular substances like caffeine and creatine among others have been proven to be beneficial when taken just before a workout. Additionally, many are unregulated, so if you decide to take supplements, it’s crucial to choose those that have been approved by a third party. Before using a pre-workout supplement, you might want to speak with your physician if you have any medical conditions.