Pros and cons of pre-workout supplements for athletes
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Are you lacking energy before you start training? Do you need a boost of energy to keep you going? Then taking a pre-workout could be for you.
What is a pre-workout?
Pre-workout supplements-often referred to simply as "pre-workouts"-are multi-ingredient supplements designed to boost energy and provide nutrients to help you adapt and improve your athletic performance over time. It's usually a powdered substance that you can mix with water and drink before hitting the gym.
There is no "standard formula" for a pre-workout. There are different pre-workout supplements on the market from different manufacturers, and each has a different composition. Common ingredients in pre-workout supplements are creatine monohydrate, beta-alanine, L-tarurine, L-leucine and caffeine.
Common ingredients in pre-workouts
Almost all protein powders list creatine and beta-alanine as ingredients on their labels. Creatine promotes muscle strength, short bursts of energy, recovery and fat-free mass gain, while beta-alanine increases energy and reduces post-workout fatigue. Creatine is found naturally in muscle cells and helps muscles produce energy during weight lifting or intense exercise. Studies show that creatine can increase muscle mass, strength and athletic performance. Creatine helps you lift heavier weights and achieve your muscle building goals. It also helps your muscles produce energy to keep you going during a long endurance run, bike ride, etc.
Beta-alanine is an amino acid naturally present in the body that is especially effective in preventing fatigue after intense exercise, such as weight lifting. An extra dose of beta-alanine helps the body produce more carnosine, which can promote longer and more intense workouts. It helps delay muscle fatigue by "soaking up" the acid produced during exercise. This means you can feel stronger for longer.
Other pre-workout ingredients may include: L-citrulline DL malate, leucine, isoleucine, valine, L-theanine and caffeine. L-citrulline is a non-essential amino acid. The kidneys convert L-citrulline into another amino acid called L-arginine and a chemical called nitric oxide, which are important for cardiovascular health and the immune system. Nitric oxide helps arteries relax and function better, improving blood flow throughout the body. Athletes take L-citrulline to build muscle and increase performance. More oxygen in the muscles means they can potentially work harder and more efficiently, and better oxygen transport means the lungs can work more effectively. A study published in the Journal of Strength & Conditioning Research found that taking citrulline malate improved athletes' anaerobic performance and relieved stiffness.
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Leucine, isoleucine and valine are grouped together as branched-chain amino acids (BCAAs). These three essential amino acids make up approximately 20-35% of muscle tissue. Your body cannot manufacture them on its own, so you must obtain them from your diet. BCAAs are necessary for physiological response to stress and for energy production, including muscle health and metabolism. Since BCAA intake can reduce muscle breakdown and ensure faster recovery, many athletes look for BCAAs in their pre-workout and protein powder supplements. They have been shown to improve endurance during exercise, strength during exercise, recovery and reduce post-workout soreness and stimulate muscle growth.
And then there is L-theanine, which, combined with caffeine, has been shown to increase concentration and alertness. Caffeine stimulates the body's central nervous system, improves reaction time and reduces fatigue, allowing you to prolong your workout.
The duration of the effects of a pre-workout depends on the half-life of the ingredients. Most pre-workout ingredients have a half-life of 4 to 6 hours. This means that the pre-workout stays in your body for about 4 hours. However, you only feel the effects for an hour or two. With caffeine, for example, it takes about 30 minutes before the effect begins and 1 to 1.5 hours before it reaches its peak. Creatine and beta-alanine have a similar rhythm: the effect takes about 30-45 minutes to start and about 1 hour to reach its peak. Considering the onset of effect, peak time and half-life of the ingredients, most people take pre-workouts 30 minutes before training to ensure that the effects last throughout the workout.
Advantages and Disadvantages of Pre-Workout Supplements: Benefits and Side Effects
The biggest motivation for taking pre-workouts is the potential increase in athletic performance. According to a 2018 study published in the Journal of the International Society of Sports Nutrition, titled "Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review," there is ample evidence that taking a pre-workout can positively influence muscular endurance and subjective mood. The review notes that the use of pre-workouts appears to be relatively safe, and that frequent use of pre-workouts in combination with a strength training program appears to lead to positive changes in body composition by increasing lean body mass.
However, there are some potential side effects to be aware of: pre-workout contains caffeine, and while caffeine consumption is relatively safe for healthy adults, excessive caffeine consumption can lead to disruptions in cardiovascular function and sleep. A study published in 2017 entitled 'The Safety of Ingested Caffeine: A Comprehensive Review', published in the journal Frontiers in Psychiatry, warns that pregnant and lactating women, children and adolescents, young adults, and people with high blood pressure, underlying heart disease, insomnia, or other health conditions, such as mental illness, may be vulnerable to the negative effects of high caffeine consumption. However, healthy adults are not as susceptible to these effects and may experience increased alertness, energy and improved mood with caffeine consumption. The Food and Drug Administration (FDA) states that consumption of 400 mg of caffeine per day is not usually associated with dangerous adverse effects (400 mg is equivalent to about four to five cups of coffee).
In addition, beta-alanine in pre-workouts can cause a harmless tingling sensation; however, it does not always cause jitteriness. Usually, jitteriness or tingling is caused by high doses of caffeine. If you are sensitive to caffeine, look for pre-workouts that contain a lower dose of caffeine and possibly other ingredients that reduce shaking, such as Gainful Pre-Workout. Try starting with half a scoop of pre-workout to test your tolerance if you're nervous about possible side effects.
Also note that dry puffing does not increase the benefits of pre-workout. There is no evidence that using a dry scoop increases the benefits of pre-workout, and in fact becomes a choking hazard. Pre-workout is just as effective if pre-mixed with an adequate amount of liquid.
How to Use Pre-Workout to Improve Sports Performance
The key to the benefits of pre-workout is knowing when and how to take it. For best results, take pre-workout 3 to 4 times per week. Your body will become tolerant to caffeine over time, and you can also easily become overly dependent on pre-workout if you use it every day. Limit it to a few days a week and take it 30 minutes before your workout. Be careful if you take your pre-workout too close to bedtime, as this can cause problems falling asleep. If your pre-workout supplement contains caffeine or other stimulants, it can affect your ability to fall asleep or sleep through the night (that's why Gainful created the low-stimulant version of Pre-Workout, so you can take it any time in the afternoon or evening without affecting your ability to fall asleep).
Remember, pre-workout is not just for strength athletes or people looking to build muscle. Pre-training can help improve performance, strength, endurance and training intensity, which can be beneficial for a variety of goals, including weight loss.
The best pre-workout for athletes
The best pre-workout is the one that is designed specifically for you and your goals. Gainful offers customized pre-workout formulas based on the type, frequency and intensity of your training, as well as your goals and caffeine preferences. Simply fill out a questionnaire to find your pre-workout and your customized protein and fluid formula, after which Gainful will build your complete system and send it directly to you.
Gainful's pre-workout is made with L-citrulline DL malate, beta-alanine, leucine, isoleucine, valine, L-theanine and caffeine anhydrous for a natural energy boost. The BCAAs in Gainful's Personalized Pre-Workout can help reduce the feeling of fatigue and muscle soreness after a workout, and beta-alanine helps delay muscle fatigue, allowing you to extend your high-level workouts and build more endurance. The L-Citrulline in Gainful Pre-Workout increases oxygen delivery to muscles and helps transport nutrients, allowing muscles to work more efficiently. Gainful's latest pre-workout formula is available in two delicious flavors: strawberry lemonade and watermelon.
As part of your Gainful subscription, you also have access to a certified nutritionist who can answer any questions you have about your pre-workout mix, the best pre-workout supplements for your body, or supplements and training products in general.
Gainful helps you get the most out of every workout, from start to finish.