What is Pre-Workout? A Beginner’s Guide

Both beginners and pros set goals for their workouts, whether for long-term health or specific benefits like building muscle or burning fat. Most of us want to maximize our efforts.

The right supplements can enhance an exercise regimen, but no single option is suitable for everyone. Understanding both the benefits and potential side effects is crucial.

What is Pre-Workout?

Pre-workout supplements, often referred to as “pre-workouts,” are designed to be taken before beginning your exercise routine. The first one was created in 1982 primarily to build muscle mass. Initially, one of the active ingredients was Ephedra, later linked to various cardiovascular ailments.^[i] Consequently, new formulations have replaced Ephedra with safer alternatives.

Today, pre-workouts generally include a blend of ingredients that provide a boost of energy, support specific workout goals, and reduce fatigue to facilitate smoother recovery. The ingredients are designed to work synergistically, enhancing each other’s effects.

Common Ingredients in Pre-Workout

Multi-ingredient pre-workout supplements include a variety of components tailored to different needs. Some ingredients focus on muscle building, while others support muscular function or general energy and recovery. For instance: ^[ii][iii]

Caffeine

A common ingredient, caffeine provides energy. It helps to energize both body and mind, aiding in calcium release for stronger muscle contractions during intense training. ^[iv] Pre-workouts can contain up to 300 mg of caffeine per serving, roughly equivalent to three cups of coffee.

Beta-alanine

Beta-alanine supports high-intensity exercise and reduces fatigue by acting as a precursor to carnosine, which helps neutralize muscle acidity and delay fatigue, thereby enhancing performance.

Creatine

Produced naturally by the kidneys and liver, creatine enhances muscle performance and growth by replenishing ATP, supporting muscle contractions, and increasing lean body mass.

Amino Acids

Pre-workouts may include various amino acids like branched chain amino acids (BCAAs), which help build muscle, minimize protein breakdown, and reduce exercise-induced damage. Taurine offers antioxidant benefits and boosts muscular endurance, while L-arginine assists in protein synthesis.

Nitric Oxide Agents

Ingredients that boost nitric oxide production improve blood flow to active muscles, enhancing performance and endurance. L-arginine, citrulline, and beetroot juice or extract are common nitric oxide precursors.

Benefits of Pre-Workout Supplements

The benefits of pre-workout supplements vary from person to person. Here are some specific potential benefits:

Increased Energy and Stamina

Fueling up before a workout provides the necessary energy for optimal performance.

Healthy Blood Circulation During Your Workout

Good circulation ensures that muscles receive essential nutrients and oxygen, aiding in waste removal and recovery.

Workout-Related Muscle Soreness

Adequate nutrients help muscles function smoothly and facilitate tissue building.

Smoother Recovery

Pre-workouts also support muscle recovery after extended effort and replenish the body’s nutrient stores.

Always consult your doctor about any medical conditions or medications before starting a new supplement.

Tips for Taking a Pre-Workout

Know the Benefits and Risks of Your Chosen Pre-workout

Understand the active and inactive ingredients in your supplement to be aware of expected effects and potential side effects.

Take your Pre-Workout 30-45 Minutes Before Beginning Your Exercise Routine

This timing allows the ingredients to distribute throughout your body for maximum effectiveness.

Take Only the Recommended Amount

Adhering to the recommended dosage minimizes the risk of adverse effects.

Use Consistently

Regular use before sessions can enhance results and allow for a cumulative effect of certain ingredients. However, be cautious with caffeine-containing pre-workouts to avoid tolerance and side effects.

Use a Blender Bottle

Mix pre-workout powders with water in a blender bottle to avoid clumps and ensure even consistency.

DO NOT Take Pre-Workouts by “Dry Scooping”

Contrary to some trends, medical experts advise against consuming pre-workout powders dry due to risks such as inhalation that can lead to choking, lung infection, or inflammation, and an intensified rush of ingredients that heightens their risks.

Side Effects of Pre-Workout

Pre-workouts, like any supplement, can cause side effects and interactions.

Skin irritation

Some studies report skin reactions as common side effects, with beta-alanine likely causing paresthesia and niacin possibly leading to facial flushing.^[v]

Increased Blood Pressure

Caffeine, especially in combination with synephrine, may increase blood pressure and pose risks to heart and liver health.^[vi][vii]

Changes in Blood Sugar

Pre-workouts containing sugars may elevate blood glucose levels, necessitating monitoring by those with blood sugar concerns.

Digestive Symptoms

Artificial sweeteners and additives in some pre-workouts can cause stomach upset or abdominal pain.

Consult a medical professional if concerning symptoms develop.

How to Find the Right Pre-Workout Supplement for You

Choosing the right pre-workout involves considering your workout goals, health status, medical conditions, medications, and dietary restrictions. Consult healthcare and nutrition professionals, review the active ingredients, and read product reviews before making a decision.

Maximize your workout results and achieve your fitness goals.

You be well, now.

BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

About Dr. Christopher Oseh

Dr. Christopher Oseh, a trained primary care physician, leverages nearly a decade of clinical experience in managing and counseling patients towards better health through positive lifestyle changes. He has a proven track record in treating and co-managing individuals with chronic illnesses.

Sources:

^[i] A History of Pre-Workout Supplements. Read Source

^[ii] Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Read Source

^[iii] Multi-Ingredient Pre-workout Supplements, Safety Implications, and Performance Outcomes: A Brief Review.

Read source

^[iv]  The Effect of Acute Pre-Workout Supplementation on Power and Strength Performance. Read Source

^[v] Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Read source

^[vi] Energy Drinks and Caffeine-Related Adverse Effects. Read Source

^[vii] Review of Case Reports on Adverse Events Related to Pre‑workout Supplements Containing Synephrine. Read Source