In This ArticleView AllIn This ArticleWhat Are Pre-Workout Supplements?Ingredients in Pre-WorkoutsPossible Benefits of Pre-Workout SupplementsPotential RisksShould You Take a Pre-Workout Supplement?FAQs
In This ArticleView All
View All
In This Article
What Are Pre-Workout Supplements?
Ingredients in Pre-Workouts
Possible Benefits of Pre-Workout Supplements
Potential Risks
Should You Take a Pre-Workout Supplement?
FAQs
5 Supplements You Shouldn’t Be Taking, According to a Dietitian
If you exercise regularly, you’ve likely heard of pre-workout supplements. These supplements enhance your energy, focus and performance to help you power through intense workouts, per a 2020 study published in theInternational Journal of Environmental Research and Public Health.
Pre-workout supplements come in various forms, from powders you mix into water or juice to capsules you swallow with a glass of water. They often contain a blend of ingredients like caffeine, beta-alanine, creatine andamino acids, which work together to enhance your physical and mental abilities.
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Caffeine
Beta-Alanine
Beta-alanine is a nonessential amino acid used to produce carnosine, a molecule that helps to buffer muscle acidity during exercise, per a 2023 study inNutrients. This can delay fatigue and allow you to work out harder for more extended periods, per 2021 research published in theInternational Journal of Environmental Research and Public Health.
BCAAs
BCAAs (branched-chain amino acids) are three essential amino acids (leucine, isoleucine and valine) used tobuild muscle. According to a 2022 systematic review inNutrients, BCAAs could potentially reduce muscle soreness and fatigue during exercise.
Creatine
Carnitine
According to theNational Institutes of Health, carnitine is an amino acid used to transport fatty acids into your cell’s mitochondria, to be used as muscle fuel. While some research suggests that carnitine supplementation may improve athletic performance, research on its effectiveness is mixed, and more research is needed.
Increased Energy and Stamina
A common ingredient in pre-workout supplements is caffeine, which can help improve alertness and focus while reducing fatigue. Additionally, some pre-workout supplements contain ingredients like beta-alanine, which can help delay the onset of muscle fatigue and improve endurance.
Reda Elmardi, RD, CPT, a registered dietitian, personal trainer and founder of ActivBuilt, tellsEatingWell, “By helping to increase oxygen flow to the muscles, pre-workout supplements help to increase energy levels and endurance during an explosive workout routine.”
Better Focus and Concentration
Some pre-workout ingredients, such as caffeine, have been shown to enhance cognitive performance and alertness, per a 2020 study in theInternational Journal of Environmental Research and Public Health. In addition, beta-alanine can boost cognitive function and mood, per a 2023 study inNutrients.
“Many pre-workout supplements contain focus and concentration boosters that help immerse you in the exercise session and keep you on task. In addition, these supplements often contain caffeine or other stimulants that help keep you awake and focused throughout the entire workout,” says Elmardi.
Improved Muscle-Building Results
According to a 2018 review published in theJournal of the International Society of Sports Nutrition, pre-workout supplements may help promote greater muscle gains over time when combined with a regular exercise routine and a healthy diet. Many pre-workout supplements contain ingredients like creatine, which can helpincrease muscle strength and size. Other supplements, such as BCAAs, may help improve muscle endurance and reduce muscle damage during exercise.
“Pre-workout supplementation may enhance muscle pumps and growth when taken before a workout,” says Elmardi. “By providing your body with enough nutrition before exercise, you’ll see bigger and stronger muscles while working out.”
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Toxicity
Pre-workout supplements often contain several ingredients, some of which can be harmful in high doses, per the 2018 review. For example, excessive caffeine intake can cause restlessness, increased heart rate and even cardiac arrest. According to the 2023 study mentioned above, beta-alanine, another common ingredient, can cause a harmless tingling sensation in the skin but can also lead to neurotoxicity in extreme cases.
“When taken at high doses, some pre-workout supplements can be toxic. This is especially true if they’re marketed to athletes or those seeking to boost their performance in physical activity,” cautions Elmardi.
Dehydration
“Pre-workout supplements often contain lots of caffeine, which can cause dehydration. If you don’t drink enough water throughout the day, this can lead to the unnecessary use of fluid replacements such as sports drinks and artificially sweetened beverages,” says Elmardi.
Overtraining
Pre-workout supplements can increase energy levels and reduce fatigue, which may lead to overtraining, per a 2021 study inNutrients. Overtraining can result in injuries, fatigue and decreased physical and mental performance.
“Pre-workout supplements can act as stimulants that force your body into overdrive. This might result in increased muscle turnover, which can weaken your tissue and increase your risk of injury,” says Elmardi.
How to Choose a Pre-Workout
How to Use It
Be mindful of the potential risks associated with pre-workout supplements, such as toxicity, dehydration and overtraining, and take steps to mitigate those risks. This may includedrinking water, avoiding additional sources of caffeine, and listening to your body’s signals to prevent overtraining.
The Bottom Line
Pre-workout supplements can enhance energy, focus and performance during exercise. They often contain caffeine, beta-alanine, BCAAs, creatine and carnitine. They offer various benefits, such as increased energy, better focus and concentration and improved muscle-building results. However, there are potential risks associated with pre-workouts, including toxicity and dehydration.
Taking a pre-workout daily should be based on your health and fitness goals, and you should consider the potential risks and benefits. Consult with your health care provider for any concerns or questions about pre-workout supplementation.
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Frequently Asked QuestionsThe safety of pre-workout supplements depends on the specific product and the individual. While some pre-workout ingredients may have potential risks, they can be safe if taken in moderation and according to instructions. However, it’s essential to do your research, read labels carefully and consult with a health care professional before taking any new supplement.To avoid taking a potentially harmful pre-workout supplement, look for specific ingredients that may cause adverse side effects. For example, high levels of caffeine, artificial sweeteners and proprietary blends may increase the risk of adverse effects. Also, avoid taking more than the recommended dose, and be aware of personal sensitivities or allergies.Pre-workout supplements can enhance performance and boost energy during exercise. However, the effectiveness may vary depending on the individual and the specific ingredients in the supplement. Pre-workouts aren’t a magic solution—they should be combined with a balanced diet and regular exercise routine for optimal results.Creatine supplements and pre-workouts serve different purposes and may affect your body differently. Creatine is known to increase muscle strength and power, while pre-workouts provide energy and focus during exercise. Both can be effective depending on your goals and needs.
Frequently Asked Questions
The safety of pre-workout supplements depends on the specific product and the individual. While some pre-workout ingredients may have potential risks, they can be safe if taken in moderation and according to instructions. However, it’s essential to do your research, read labels carefully and consult with a health care professional before taking any new supplement.
To avoid taking a potentially harmful pre-workout supplement, look for specific ingredients that may cause adverse side effects. For example, high levels of caffeine, artificial sweeteners and proprietary blends may increase the risk of adverse effects. Also, avoid taking more than the recommended dose, and be aware of personal sensitivities or allergies.
Pre-workout supplements can enhance performance and boost energy during exercise. However, the effectiveness may vary depending on the individual and the specific ingredients in the supplement. Pre-workouts aren’t a magic solution—they should be combined with a balanced diet and regular exercise routine for optimal results.
Creatine supplements and pre-workouts serve different purposes and may affect your body differently. Creatine is known to increase muscle strength and power, while pre-workouts provide energy and focus during exercise. Both can be effective depending on your goals and needs.
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