Are Pre-Workout Supplements Safe?

Our body, much like the items we purchase, needs proper care to function optimally. Therefore, we strive to eat healthy foods packed with essential nutrients. However, maintaining a healthy and active body goes beyond just eating well. Science shows that regular exercise and workouts are crucial for keeping the body fit. Are pre-workout supplements safe?

Several health benefits come with regular workouts and physical fitness exercises. They help with proper blood circulation around the body, muscle training, elimination of body aches, and many more physical benefits. It may interest you to know that physical exercise also helps sharpen our minds, build resilience, increase alertness, improve focus, and develop discipline. Overall, we stand to gain a lot from physically tasking our bodies

Many people work out, but some workout regimens and programs are more intense than others. Regular fitness enthusiasts spend fewer hours at the gym compared to athletes; typically, between one and three hours. Athletes, especially pro athletes, and bodybuilders can spend as long as six hours at the gym grinding and pushing their bodies to their limits. These types of workouts are designed to build strength and body mass.

Athletes undergo intense physical and mental growth during training. Their discipline stems from rigorous workouts, followed by essential recovery periods. Despite being familiar with exertion, athletes sometimes need a boost to reignite motivation. Pre-workout supplements and energy drinks offer a quick energy surge for intense workouts, aiding endurance and performance. These supplements, commonly used by athletes, can benefit fitness enthusiasts seeking an extra edge.

What are Pre-Workout Supplements?

Sportspeople often shorten pre-workout supplements to “pre-workouts.” They are a range of products used by athletes and weightlifters to enhance sports performance, increasing energy, focus, and endurance during a workout. Pre-workout supplements contain various ingredients such as creatine and caffeine, which have been proven to enhance performance.

Marketers promote them in various forms, such as powder, capsules, bars, tablets, soft gels, and liquids. The first product of its kind, called Ultimate Orange, debuted in 1982. Formulated by Dan Duchaine in Venice, California, it has since gained significant popularity.

There are different brands of these products, and their quality varies significantly between brands. C4 Sport is one of the popular pre-workout supplements on the market today. You can find the benefits of C4 Sports online by running a simple Google search.

Some pre-workouts contain specific ingredients linked to adverse effects. While these products are not banned, the Food and Drug Administration (FDA) advises consumers to exercise caution when purchasing and consuming them.

What Exactly Do Pre-Workout Supplements Do?

Before every session, you need to fuel yourself properly. Without doing so, you’d likely be weaker and less energized to perform as expected. A pre-workout aims to prevent this. While you can take them in various forms, including as meals, they are all designed to increase focus and boost energy levels. Some ingredients in these products have undergone extensive research and proven effective, while the effectiveness of others remains unclear.

Ingredient in Pre-Workout Supplements

Different brands produce these supplements and each is believed to have a different mix of ingredients. That said, many of these products contain certain ingredients. Some of them include:

Carbohydrates

For people who are conscious about what they eat and their nutrition, this ingredient may be pretty obvious. Carbohydrates, also known as carbs, are the body’s primary source of energy. It’s no surprise that many experts recommend eating them before a workout to fuel properly.

According to George Fear, a board-certified sports dietitian, evidence supports the use of carbohydrates in various athletic applications. Athletes take them in measures of 30 to 60 g per hour during endurance events for quick energy boosts. The same applies to sprint events.

During workouts, high-intensity physical exercises, and lifting sessions, the body uses glycogen and blood glucose (stored carbs) as its primary energy source. So, by topping off your carbohydrate levels before a workout, you increase your energy supply which ultimately improves performance. Click here to learn more about this.

 Creatine Nitrate

A naturally occurring mineral found in bone and certain foods is relied upon by athletes to increase strength and build lean muscle. Creatine nitrate, an artificial form, is more soluble and advanced than natural creatine. NO3-T, a type of creatine nitrate, is effective in promoting pumps and is included in some pre-workout supplements.

Supplements containing NO3-T are considered higher quality due to their consistent dosage in every dose. Consistency in the supply of creatine nitrate is the key to getting the best out of it and experiencing that wanted performance boost.

Beta-hydroxy-beta-methyl butyrate (HMB)

This is one pre-workout ingredient that has a lot of research backing its effectiveness. The body produces HMB from the amino acid leucine, which is present in protein-rich foods. To make HMB, the body uses only about 5% of the leucine we get from the foods we eat. So, the only practical way of getting a more substantial amount is artificial, that is, through supplements.

It is worth noting that the strongest research done on HMB is on workout recovery and not pre-work effects. The research revealed that HMB is effective in recovering from long, intense workouts that can cause muscle damage. It helps to enhance muscle growth, improve muscle repair, and reduce muscle breakdown.

In 2018, the Journal of the International Society of Sports Nutrition published a review on HMB. The review suggests that the consumption of HMB-containing supplements may have other benefits for the body during workouts. These benefits include improved aerobic performance and increased muscle power.

Caffeine

Most pre-workout supplements contain caffeine as one of their key ingredients. Some athletes take it separately before their morning session to boost alertness and increase focus. Most supplements contain between 135 and 350 mg of caffeine per serving, way more than the 80 to 100 mg contained in standard coffee. This should help in case you’re wondering why they do not just take coffee.

Numerous studies have investigated caffeine and its effects on the body, showing that the gastrointestinal tract absorbs up to 99% of orally ingested caffeine within forty-five minutes of ingestion. This makes them perfect for pre-workouts as their effect doesn’t take long to kick in.

Another study done on experienced cyclists showed that those who were caffeine-stimulated performed better than those who weren’t. According to the study, they rode faster than the non-stimulated cyclist for about an hour at 75% peak power output under 9  Fahrenheit. Other studies showed improved mental clarity, reaction time, and focus. All of which can help to improve pain tolerance.

CarnoSyn® Beta-alanine

Beta-alanine is an amino acid that helps muscles endure tougher and longer workout sessions. Our muscles consist of proteins, which in turn are constructed from amino acids. Our bodies already produce beta-alanine but in smaller quantities. So, it makes sense to supplement those already in our bodies to improve muscle performance. Protein-rich foods like fish, pork, beef, and chicken also contain these amino acids.

A 2014 review published by the International Journal of Sports Nutrition and Exercise Metabolism (IJSNEM) shed some light on some of the effects of beta-alanine. According to the review, research showed that amino acids may increase working capacity, improve power output, and decrease fatigue and exhaustion. Visit https://en.wikipedia.org/wiki/International_Journal_of_Sport_Nutrition_and_Exercise_Metabolism to learn more about IJSNEM.

Beta-alanine is one of the few ingredients in supplements that produce a physical feeling. New consumers may begin to panic once they begin to feel the tingling sensation that comes from consuming beta-alanine. However, this sensation poses no harm and should not discourage you.

 Should Pre-Workout Supplements be Taken Every Day?

If you take pre-workouts every day, your body may eventually build a tolerance for them. Experts recommend taking them in cycles to prevent this issue. Alternatively, athletes can stay off it for about six to eight weeks at a time to give their bodies enough time to reset.

Are Supplements Safe?

This is perhaps the most asked question when it comes to pre-workout supplements. In truth, the answer to this question depends on several factors. These include your own body’s metabolism, the ingredients contained in the supplement, the brand’s reputation, how often you take them, and your diet, among other things.

Based on clinical research, the International Society of Sports Nutrition (ISSN) groups pre-workout supplements into the following categories:

• Effective: Most studies suggest that the product is effective and safe for consumption.
• Possibly effective: Initial studies demonstrate promising results, but researchers need to conduct further studies to confirm the product’s effectiveness.
• Too early to tell: The supplements claim, and theory makes sense but due to a lack of sufficient evidence, its effectiveness and safety remain unclear.
• Ineffective: Several studies suggest that the product is unsafe and/or ineffective.

The ISSN recommends consuming only pre-workouts falling into the first category (apparently effective). Testing has proven these brands to be both safe and effective.

Final Thoughts

Whether you’re an athlete, a bodybuilder, or a regular fitness enthusiast, experts advise seeking guidance when selecting brands to purchase. Experts know more about these brands and can give you tips on how to get the best out of these products.

Shopping for supplements independently can be unsafe because many brands use ingredients banned for athletes. Worse still, some products not only contain these banned substances but also feature ingredients with proven adverse side effects.