The authors found that the participants (24 men in their 20s who weight train) who took the pre-workout supplement and trained three days a week for eight weeks "increased their strength about nine percent more than another group who did the same training programme without the supplement", explains Gam.Īlso, research conducted by exercise scientists from the University of South Florida that featured 13 males (between the ages of 20 and early 30s) found that taking a caffeine-based pre-workout over a four-week period resulted in significant improvements in anaerobic peak (performing at maximum speed) and mean power values (average power exerted). According to the results published in a 2009 issue of the Journal of the International Society of Sports Nutrition, the volunteers who drank the energy beverage-which contained caffeine, vitamin C and herbal and botanical compounds-significantly demonstrated faster reaction time and enhanced self-perceived feelings of energy and focus compared to the placebo group.Īnother small study examined the possible effects of a multi-ingredient performance supplement containing creatine and beta-alanine on muscle mass, lean body mass and lower-body strength. In a small-scale study, 12 male power athletes in their early 20s were instructed to consume either a high-energy drink or a placebo drink before participating in four, two-minute performance tests that gauged quickness and reaction. "While there is research to show that pre-workout supplements can improve exercise performance, the evidence isn't very strong, and the findings are mixed", says Gam. In a nutshell, the science around the dietary supplement is quite limited.
As is the case with all supplements, though, make sure you consult with your doctor before taking pre-workout-especially since some ingredients may interact with prescription and over-the-counter medications. While these products are generally targeted for tough endurance-related workouts, those who exercise at a more moderate intensity may feel like they need an extra dose of energy to gear up for their workout, too, says Gam.Īlong with giving the body a boost before sweating it out, other touted benefits include increased muscle power and reaction time, as well as a quicker recovery period. "Even though you could buy each of those ingredients separately, pre-workout supplements claim that the combination of ingredients provides better effects than each would on its own", she says. RELATED: The Benefits of Drinking Coffee Before and After Workouts, According to Experts Typically sold in powder form and designed to be mixed with water (but can also be found as canned beverages, shakes, capsules and bars), pre-workout supplements are likely to contain a blend of potential stamina-boosting substances including amino acids, creatine (an amino acid found naturally in muscle cells), beta alanine (a non-essential amino acid produced in the liver that naturally occurs in meat), caffeine and nitric oxide precursors, says Sharon Gam, PhD, CSCS, ACE-HC. "Pre-workout has become a trendy term used to describe dietary supplements marketed to promote performance during exercise", she says, adding that a few other claims associated with pre-workout products include increased energy levels, improved circulation and better focus.
There is no formal definition of pre-workout, says Dana Angelo White, MS, RD, ATC, of Dana White Nutrition. If you're someone who's looking to maximise your workout, you may have tried-or are curious about trying-the supplement, pre-workout.
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