Pre-workout supplements: good or bad?



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Pre-workout supplements are becoming more popular.

Lawyers say they can improve your fitness and give you the energy you need to cope with difficult workouts.

However, many experts say that they are potentially dangerous and totally useless.

This article explains everything you need to know about pre-workout supplements, especially if they are good or bad for your health.

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Pre-workout supplements – sometimes called "pre-exercises" – are multi-ingredient dietary formulas designed to boost energy and sports performance.

This is usually a powdered substance that you mix with water and drink before you exercise.

Although there are countless formulas, the consistency of the ingredients is low. Amino acids, B vitamins, caffeine, creatine and artificial sweeteners are often included, but quantities can vary considerably depending on the brand.

summary Pre-workout supplements, which are powdered and mixed with water, are advertised to improve athletic performance and energy before exercise. However, there is no established list of ingredients.

Research on the effectiveness of pre-workout supplements is very limited. Nevertheless, some studies suggest that certain ingredients may be beneficial to sports performance (1).

Precursors of nitric oxide

Nitric Oxide is a compound that your body naturally produces to relax blood vessels and improve blood flow.

Some of the compounds commonly used by your body to make nitric oxide are included in the pre-workout supplements. These include L-arginine, L-citrulline and dietary nitrate sources, such as red beet juice (2).

Some small studies suggest that supplementation with these compounds increases the transport of oxygen and nutrients to the muscles, potentially improving athletic performance (2).

However, since most of the research available on nitric oxide is focused on young men, it remains to be determined whether these findings apply to other groups. More research is needed.

Caffeine

Caffeine is frequently used in pre-workout supplements to increase energy and concentration.

Caffeine, one of the most popular stimulants, can improve mental alertness, memory, physical performance, and fat burning (3, 4).

creatine

Creatine is a chemical compound naturally produced in your body. It is mainly stored in skeletal muscle, where it plays a role in energy production and muscle strength (5).

It is often included in pre-workout formulas, but also sold as a stand-alone supplement. It is especially popular among weightlifters, bodybuilders and other power athletes.

Research suggests that creatine intake can increase the stored supply of this compound in the body, thereby helping to improve recovery time, muscle mass, strength, and physical performance (5).

summary Some ingredients of pre-workout supplements, such as creatine, caffeine and precursors of nitric oxide, have been recognized to support athletic performance.

Although pre-workout supplements are generally safe, they are not completely safe (1).

If you plan to add them to your training program, think first about their disadvantages.

Artificial sweeteners and sugar alcohols

Pre-workout supplements often contain artificial sweeteners or sugar alcohols.

Although they enhance the flavor without adding calories, some sweeteners can cause intestinal disorders and discomfort in some people.

In particular, high consumption of sugary alcohols can trigger unpleasant symptoms, such as gas, bloating and diarrhea, which can disrupt your training (6).

Some people report a similar digestive response by eating some artificial sweeteners such as sucralose. However, these symptoms have not been scientifically proven (7).

You may want to avoid pre-workout formulas containing large amounts of these sweeteners. If not, try a small amount first to see how you tolerate it.

Excess caffeine

Caffeine is the major element of most supplements designed to stimulate energy.

Excessive consumption of this stimulant can lead to side effects such as an increase in blood pressure, impaired sleep, and anxiety (8).

Most pre-workout formulas contain about as much caffeine as you would have in 1 to 2 cups (240 to 475 ml) of coffee, but if you also get this compound from other sources throughout the day it will could be easy to do. accidentally consume too much.

Quality and safety supplement

In some countries, including the United States, dietary supplements are not closely regulated. As a result, product labels may be inaccurate or misleading.

If the safety and quality of the supplements are compromised, you may inadvertently consume banned substances or hazardous quantities of certain compounds (1).

For safety reasons, only purchase supplements that have been tested by third parties, such as NSF International or USP.

summary Some ingredients in pre-workout supplements can have negative side effects. Always check the ingredients label before you buy and opt for products that are tested by a third party.

Pre-workout formulas are not for everyone.

If you often lack energy or have difficulty moving around, you should not automatically use supplements.

Balanced hydration, sleep and nutrition are essential for any exercise routine to optimize your energy level and help you repair your muscles.

In addition, the variability in the ingredients of pre-workout supplements makes it difficult to determine their effectiveness.

They can also be expensive – and research has not proven that they are more effective than whole foods that provide the same nutrients. For example, a banana and a cup of coffee are an appropriate alternative, inexpensive and accessible to the pre-workout supplement.

That said, if you find that pre-workout formulas work for you, there is no reason to stop. Just be aware of their ingredients and your total consumption.

summary Studies do not reliably show the effectiveness of pre-workout supplements. In particular, they can not replace a balanced diet, quality sleep and adequate hydration. If you still prefer to use one, be aware of its ingredients and your total intake.

Pre-workout supplements are primarily used to improve physical performance and energy, but the research does not confirm much of their supposed benefits.

Although some ingredients may improve your results, there is no standardized formula and several potential disadvantages.

To fuel your workout, choose nutritious and energizing foods, such as bananas and coffee.

However, if you prefer to take a pre-workout formula, it is best to check your ingredients and opt for third-party certified supplements.

Above all, be sure to have a balanced diet, plenty of water and enough sleep.

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