Whether you go to the gym regularly or prefer at-home workouts, you’ve probably heard about the potential benefits of pre-workout supplements from friends, athletes, trainers, or commercials. Proponents believe that these supplements boost your fitness and provide you with the energy you need to get through difficult workouts. Many specialists, however, believe they are potentially hazardous and completely unnecessary.

This article investigates the research behind pre-workout pills to establish whether they are safe.

What do pre-workout vitamins entail?

Pre-workout supplements, sometimes known as “pre-workouts,” are multi-ingredient dietary concoctions designed to increase energy and athletic performance. They are typically powdered chemicals that are mixed into water and consumed before exercise. While there are numerous formulae, there is minimal consistency in terms of ingredients. Amino acids, beta-alanine, caffeine, creatine, and artificial sweeteners are frequently included, however, the amounts vary significantly depending on the brand. Furthermore, some goods may not have undergone quality or purity testing.

What ingredients should you be on the lookout for?

There has been relatively little research into the effectiveness of pre-workout supplements. Nonetheless, some research indicates that certain substances may improve athletic performance.

Precursors of nitric oxide

Nitric oxide is a naturally occurring molecule that your body creates to relax blood vessels and enhance blood flow.

Pre-workout pills frequently contain some of the typical molecules your body uses to produce nitric oxide. These include L-arginine, L-citrulline, and dietary nitrate sources like beetroot juice.

Caffeine

Caffeine is commonly found in pre-workout pills to boost energy and focus. This stimulant may boost mental alertness, memory, and athletic performance while also aiding in the reduction of body fat.

Creatine

Creatine is another chemical molecule that your body produces naturally. It is mostly stored in skeletal muscle, where it contributes to energy production and muscular strength. It’s commonly found in pre-workout supplements, but it’s also available as a solo vitamin. Weightlifters, bodybuilders, and other power athletes are particularly fond of it.

According to research, taking creatine supplements can enhance your body’s stored supply of this molecule, enhancing recuperation time, the muscular mass, strength, and exercise performance.

What should you stay away from?

Pre-workout supplements are generally safe, but they are not without danger. If you’re considering including them in your fitness routine, think about the drawbacks first.

Sugar alcohols and artificial sweeteners

Artificial sweeteners or sugar alcohols are regularly seen in pre-workout supplements.

While these chemicals offer flavor without adding calories, some sweeteners might cause digestive pain.

A high sugar alcohol intake, in particular, may cause unpleasant symptoms such as gas, bloating, and diarrhea, all of which might interfere with your workout. Certain artificial sweeteners, such as sucralose, have been linked to a similar digestive response in some people. Such symptoms, however, have not been scientifically validated.

Caffeine overdose

Caffeine is the primary energy booster in most pre-workout supplements.

Excessive consumption of this stimulant might result in negative effects such as elevated blood pressure, sleep disruption, and tension.

Most pre-workout solutions include around the same amount of caffeine as 1-2 cups (240-475 mL) of coffee, but if you acquire this ingredient from other sources during the day, you may accidentally ingest too much.

Do you need a pre-workout supplement?

Pre-workout supplements aren’t for everyone. If you consistently lack energy or struggle to complete your workout, try other lifestyle issues such as hydration, sleep, and diet before turning to supplements. Furthermore, the variety in the components of pre-workout supplements makes determining their effectiveness challenging.

They can also be costly, and research hasn’t shown that they are any more beneficial than entire foods that contain the same nutrients. A banana and a mug of coffee, for example, are a perfect, low-cost substitute for a pre-workout supplement.

Pre-workout supplement administration

Most pre-workout supplements come with instructions on how to use them. While you should follow these directions, it’s a good idea to start with a lower serving to check your tolerance, especially if the supplement contains caffeine or beta-alanine. Remember, if the supplement contains beta-alanine, don’t be shocked if you get tingling. It is perfectly safe, however, some people may find it unpleasant. Most pre-workout vitamins should be taken 30-60 minutes before working out. This gives the chemicals ample time to enter your bloodstream and begin working.

Pre-workout supplements can be replaced with whole foods.

Whether or not you use a pre-workout supplement, fuelling for exercise is critical and can have a significant impact on how you feel and perform during your activity. According to the International Society of Sports Nutrition (ISSN), eating carbohydrates and protein before and after exercise can increase both strength and body composition.

Consider planning a balanced meal combining carbs, protein, and fat about 2-3 hours before your workout. Try a vegetable omelet and whole wheat bread with avocado spread, along with a side of fresh fruit.

Creatine and L-carnitine

While too numerous to list, gym attendees ingest a plethora of supplements to boost muscle mass, decrease fat, and improve performance. Let us have a look at their security.

L-carnitine and creatine are both naturally occurring substances that are used to boost muscle mass, performance, or weight loss. (Red meat is especially high in these compounds.) These pills, like most supplements, have been the subject of several safety studies. Despite early allegations of potential liver or kidney damage, muscle spasms, or electrolyte imbalances, there is little evidence that they are toxic to humans.

Linoleic acid conjugates

Another popular supplement is conjugated linoleic acid (CLA). CLA is a kind of lipid that has been linked to decreased fat mass and increased muscle mass. While they are generally regarded to be harmless, there is evidence from animal models and humans that their ingestion can cause unfavorable changes in the blood, including an increase in low-density lipoproteins (“bad fats”). Because long-term data from controlled trials is unknown, there will always be some ambiguity about their safety.

Resveratrol and vitamin E

However, there are other factors to consider when it comes to supplements’ possibly detrimental consequences. Antioxidant supplements, such as vitamin E and resveratrol, are a modern example of this. Indeed, while early research claimed that these supplements may improve exercise performance, it later became clear that they could, if anything, counteract the therapeutic effects of exercise.

Contamination

Furthermore, rather than the nutrient supplement being dangerous in and of itself, there may be other contaminating substances inside the supplement that the user is unaware of that could potentially cause harm.

We frequently read news headlines about failed drug tests in sports that are the result of “contaminated supplements.” Whether this is true or not, there is still actual and alarming evidence of dietary supplement contamination by a variety of other banned substances. Indeed, with a lack of pharmaceutical rigor in their creation, there may be unforeseen hazards in supplements, particularly those obtained online.