Workout supplements are nothing new. However, the noun “pre-workout” might be unfamiliar to those of us not up to date on the latest popular trends. Pre-workout is just a shortened way of saying pre-workout supplements.
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What Are Pre-workout Supplements?
Pre-workout supplements are essentially any supplements marketed for people to take before working out. Manufacturers intend that they will boost energy and improve performance during exercise.
There are no standard ingredients that define pre-workout supplements – different brands use a wide variety of substances. No two appear to be exactly alike. That said, B vitamins, carbohydrates, caffeine, and antioxidants are common in many iterations of pre-workout.
Why Do People Take Pre-workout?
People take these supplements for reasons that are not too mysterious. They hope that they will experience higher energy levels and be more successful in their workout goals.
What’s in My Pre-workout and Is It Safe?
Some common ingredients you might see in these supplements are:
- Carbohydrates
- Caffeine
- Creatine Monohydrate
- Beetroot Juice
If taken at the recommended dosages for your body weight, most ingredients like these should be safe to take. Carbs are carbs, no matter if they are in food or pill form. Caffeine is a normal part of daily life for many people, but you can take too much, so be aware. Pre workout without caffeine like the Legion Pulse supplement from Legion Athletics is available. More research may be needed to establish what dosages are guaranteed safe and effective for other ingredients.
What Pre-workout Ingredients Should I Look Out For?
Researchers have completed studies that suggest at least some benefit for all the above substances. Others you may want to keep an eye out for are additional nitric oxide precursors (besides beetroot juice) like L-arginine and L-citrulline. These may help your body produce more nitric oxide, which improves blood flow.
What Pre-workout Ingredients Should I Avoid?
Avoid any substances for which no peer-reviewed studies support their safety or efficacy. You should also avoid taking supplements with ingredients at super-high doses or anything exceeding 100% of the recommended daily amount (if a recommendation exists for that ingredient).
Pros & Cons of Pre-workout
The best-case scenario is that you take a pre-workout, and it does what it should. On the other hand, if you are incautious about the supplements you take and the amounts, you could be receiving no benefit or even harm to your health. It pays to do a little looking into the supplement you intend to buy. Bonus tip: check that a reputable third party has verified the contents of any brand’s products.
Nutritionists and health specialists would probably tell you to look at food as a pre-workout first. Doing so is a tried-and-true method of gaining energy before exercise at little risk or cost. However, if you want to join the pre-workout supplement bandwagon, be mindful of the potential pitfalls and seek out only what you know to be safe.
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