Buzz
Enter any health store, and you'll be surrounded by shelves packed with capsules and powders, all promising to enhance your exercise routine by improving focus, energy, or recovery. Pre-workout supplements, intended to be taken right before a workout, are currently trending, with new options constantly emerging. But what exactly do they offer? And do they justify the effort and cost?
What are pre-workout supplements, and how do they work?
Pre-workout supplements are any products you take before exercising to potentially enhance your performance. For instance, even a cup of coffee can be seen as a pre-workout supplement.
For many fitness enthusiasts, the pre-workout supplements that come to mind are typically in pill or powder form, often labeled with terms like “extreme” or “LIT AF.” These products usually contain a mix of carbohydrates, beetroot juice, and amino acids (including BCAAs, a common term you’ll encounter when browsing supplements online), alongside caffeine.
Creatine is another common component found in certain pre-workout supplements, though many individuals prefer to take it as a standalone supplement.
Are these supplements truly effective?
While numerous brands assert that their supplements can help you “achieve peak performance” during workouts, such claims are difficult to verify. Since pre-workout supplements aren’t strictly regulated by the FDA, companies can make bold assertions without providing substantial evidence.
On their own, the ingredients in these supplements appear to have potential benefits, according to research. Caffeine, for instance, works by combating fatigue. A recent comprehensive review of studies on caffeine’s impact on exercise performance suggests that a dose of caffeine could enhance endurance, increase the number of reps, or allow you to lift heavier weights.
According to GQ, carbohydrates function by supplying your muscles with glycogen, which your body utilizes during activities like weightlifting. Consuming a meal rich in carbs several hours before exercising has been demonstrated to enhance performance in endurance-based activities.
On the other hand, research on beetroot juice appears to back its effectiveness in improving performance during high-intensity, short-duration exercises (such as sprinting or other activities requiring bursts of energy), although the evidence remains limited.
Amino acid supplements are a bit more nuanced. While our bodies naturally produce many amino acids—the fundamental components of protein—we cannot synthesize nine of them, known as essential amino acids. BCAA supplements, which include three of these amino acids, are widely available and often marketed with promises of promoting muscle growth. However, research findings are inconsistent. A 2017 study suggested that BCAA supplements alone may not stimulate muscle growth unless all essential amino acids are consumed together.
In theory, combining these ingredients should deliver a powerful energy-boosting effect, correct? A handful of studies seem to support this idea. However, a professor of medicine at Emory University contends that the perceived benefits are primarily due to a placebo effect, potentially providing only a mental advantage during workouts.
Are these supplements truly necessary?
If it isn’t already clear: No, you don’t truly need them.
For me, I already consume a lot of coffee, so an additional caffeine supplement might not offer much advantage, especially compared to someone who is often sleep-deprived. Additionally, since I exercise in the evening, a caffeine boost at 9 PM would disrupt my sleep. Cost is another factor; pre-workout supplements are significantly pricier than a basic cup of coffee.
In general, you can achieve many of the potential benefits of pre-workouts through your regular diet, such as consuming carbohydrates before exercising. As GQ’s Emily Abbate notes, “Bananas, low-sugar sports drinks, and coffee—especially cold brew or nitro options—are excellent, easily understandable choices.”
How should I use them?
If you decide to try a pre-workout supplement, remember this: They are not strictly regulated. Therefore, exercise caution when buying one, as the label might not fully disclose all the ingredients it contains.
Certain supplements are verified by independent bodies such as NSF International or Informed Choice; you can look up a product on their official websites.
Most supplements come with usage instructions on their packaging. Although the ideal timing for pre-workout intake isn’t extensively studied, a 2008 study indicates that caffeine can start working in as little as 10 minutes, peaking in your bloodstream in about 45 minutes (this varies depending on your weight and caffeine intake). This brand of pre-workout contains 275 milligrams of caffeine per serving—equivalent to two 16-ounce cans of Red Bull—and advises taking it 20-30 minutes before exercising.
If you’re worried about potential side effects or interactions with medications, it’s best to consult a healthcare professional.
As noted by Self, you might experience dizziness, nausea, flushing, or jitters, similar to the effects of coffee. After my first pre-workout experience, I encountered another unexpected side effect: itchiness, which is reportedly a common reaction to certain pre-workout products.
For this reason, it’s wise to consult your doctor if you’re particularly concerned about the ingredients in your supplement.
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