Mustering the energy and motivation to workout can be a challenge. Although some people are ready to workout at any given time, all of us suffer from feeling less than energized from time to time. This is where pre-workout can come in handy! Pre-workout is a dietary supplement specifically designed to be consumed prior to working out. Pre-workout can before exercise to enhance athletic performance, energy, give you a serious pump and even enhance focus. Pre-workout supplements are available in various forms, including powders, capsules, and drinks, and are often marketed towards athletes and fitness enthusiasts who are looking to improve their exercise performance. There is a plethora of pre-workout supplements available on the market. This can make choosing one a daunting task. Here are a few key ingredients that you should check for when buying your next pre-workout.
First and foremost caffeine! It is a potent ergogenic aid backed up by years of research. This is why caffeine is the primary ingredient in most pre-workouts. Caffeine is a stimulant that can improve mental alertness, focus, and energy levels, which can help to reduce feelings of fatigue during exercise and improve endurance. In endurance sports, caffeine has been shown to increase time to exhaustion. Caffeine can improve reaction time, decision-making, and sprint performance making it helpful in team sports. Caffeine has been shown to improve strength and power output. Pre-workout products contain varying amounts of caffeine so be sure to check the ingredient label. If you are someone that is sensitive to caffeine it is best to avoid ones with higher caffeine content. No more than 400mg of caffeine is recommended for daily use. Athletes may also face rules about caffeine usage in their sport. If this is the case, be sure to choose one that is NSF certified or approved by the coaching staff.
The next ingredient to look for is beta-alanine. This is the culprit behind the tinging sensations that some feel when taking pre-workout. This tingling sensation in the skin is called paresthesia. Although it is uncomfortable for some it is not harmful and generally subsides over time. Beta-alanine is a non-essential amino acid that is used by the body to produce carnosine, a molecule that helps to buffer acid in the muscles during exercise. Research has shown that beta-alanine supplementation can increase muscle carnosine levels, which can help to delay the onset of muscular fatigue and improve exercise performance. Specifically, beta-alanine has been shown to improve performance in high-intensity exercise tasks that last between 1-4 minutes.
The last ingredient(s) are nitric oxide boosters. Some common NO boosters are arginine, citrulline, nitrosigine and beetroot extract. These ingredients can increase nitric oxide production. NO boosters are vasodilators which widen blood vessels leading to increased blood flow and oxygen to muscle, thus improved exercise performance. It is what gives some that amazing pump during a training session. Research has shown that nitric oxide boosters may be particularly effective for improving endurance exercise performance, such as running or cycling, as well as resistance training exercises that involve higher reps and lower weight loads.
Caffeine, beta-alanine and nitric oxide are the three key ingridents to look for when choosing your next pre-workout supplement. Of course taste is also important and based on personal preference. In today’s market they have a variety to choose from – sour gummy, blue razz, fruit punch etc.
Cassie Evans is a registered dietitian and a published researcher. She has studied sports nutrition and completed an internship with the University of Miami Sports Nutrition Team and Nova Southeastern University’s sports performance team. She holds a Bachelor of Science in Exercise and Sports Science and received her CISSN in 2018. She is currently pursuing her doctorate in Human and Sports Performance from the Rocky Mountain University of Health Professions.
References
- Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. Published 2021 Jan 2. doi:10.1186/s12970-020-00383-4
- Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr. 2018;15(1):41. Published 2018 Aug 8. doi:10.1186/s12970-018-0247-6
