When you want that extra boost to your workout, or the inspiration to get you into the mood to go to the gym in the first place, most people reach for a pre-workout supplement. They’re known around the workout world to get your body prepped and ready for intense exercise and to give you that leg up to get your muscles toned just the way you want. Do they actually work, though?<\/p>\n
Let’s look at the tried-and-true facts to decide if you should add supplements into your routine or if you should take a pass.<\/p>\n
Almost all supplements that are meant to be taken before exercise to heighten performance are called “pre-workout.” Many types come in several forms, most with a “proprietary” makeup of various ingredients. Thus, any conclusions made about pre-workouts in general are just that—generalizations—but for the most part, they include some combination of:<\/p>\n
Scientific research confirms that these can help improve workout performance. However, supplements aren’t the only way to get these into your body! You can also get them in a less expensive, more natural form by consuming:<\/p>\n
Consuming any macro- or micro-nutrient as close as possible to its natural form makes it more bioavailable, too, meaning that your body can absorb and process it more easily.<\/p>\n
Sure, supplements are popular. They’re sold at almost every gym and health food store, as well as common retail and online chains. Unfortunately, though, there aren’t a lot of studies that show whether specific pre-workouts are safe or effective. Oftentimes, you can’t even find transparent information about what the true ingredients in your supplement actually are.<\/p>\n
Certain research gives promising evidence toward safety and efficacy. However, there aren’t any long-term studies available, which means that we don’t know about the effects of taking pre-workout for an extended period and whether those effects are physical or mental.<\/p>\n
This doesn’t mean that pre-workout doesn’t, well, work. Many of the foundational ingredients are proven to help enhance exercise and physique. We just can’t see the whole picture yet.<\/p>\n
Creatine is a building block that makes up cells in the Musculoskeletal system. Studies show that it helps improve strength, aids in the creation of lean muscle, and helps muscles recover after hard work. So, of course, it’s added to the majority of pre-workout supplements.<\/p>\n
A review of the current studies suggests that one can safely and effectively consume up to 30 grams of creatine daily for up to five years. There is even evidence to suggest it could help prevent injuries. Compared to a placebo group<\/a>, it’s been found that up to 20 grams daily while engaging in strength training improved muscle strength and reduced damage.<\/p>\n Research proves<\/a> that caffeine can help you reach higher limits for mental and physical exertion. Other studies show that it might even help you burn fat and improve your reaction time,<\/a> compared to working out without caffeine. This is because it increases your body’s adrenaline and cortisol levels.<\/p>\n We’re pretty sure you can figure out that you don’t need to get caffeine from a supplement, though. Even a couple of cups of coffee can have the same effect as a serving of pre-workout. Most of this research was done on males, though, so results may be different with females.<\/p>\n Your cells naturally produce nitric oxide. It’s released through your blood vessels, allowing higher volumes of blood to move where you need it—into your arms, for example, when you’re bench pressing.<\/p>\nImproved Performance with Caffeine<\/h3>\n<\/p>\n
Blood Flow Increase through Nitric Oxide<\/h3>\n<\/p>\n