Due to the increasing popularity of pre-workout products, many experts are starting to question their effectiveness. As sales continue to grow, are these products actually helping people improve their athletic performance? According to Legion Athletics, “Supplement companies are notorious money-grubbers, and their products are typically marked up 6 to 12 times by the time they’re sold.”
The Industry of Pre-Workout Supplements
The manufacturers of these products are not subject to the strictest scrutiny by the US Food and Drug Administration. As a result, they are not considered drug manufacturers.
Since aspirins are taken by people with different medical conditions, they have undergone various tests to ensure that they’re safe and effective. Unfortunately, the FDA doesn’t generally challenge the claims made by manufacturers regarding the effectiveness of certain products. Instead, it only approves the most outrageous ones.
Although the FDA doesn’t approve of all dietary supplements, it still encourages people to thoroughly research the claims of the manufacturers before buying them.
Ingredients of Pre-Workout Supplements
Most of the time, the main component found in a pre-workout product is caffeine. According to the manufacturers, this substance provides an energy boost. It’s also known that many companies advertise that their products contain around 400 milligrams of caffeine per dose. This amount is equivalent to about four cups of coffee.
Aside from caffeine, some of the active ingredients found in these products include various other muscle-building drugs such as betaine and creatine. Taurine is also a plant-based stimulant that’s twice as powerful as coffee beans.
-Caffeine
Aside from energy, caffeine also helps improve muscle tone, reduce fatigue and boost metabolic rate. Ideally, individuals should consume around three moderate doses of caffeine during their daily routines. This amount should be around three grams per kilogram of body weight. For those who prefer not to take caffeine, there are plenty of caffeine free pre workout supplements to consider.
-Creatine
Due to its properties, creatine is becoming a popular choice among bodybuilders. It’s believed that this substance can provide quick bursts of energy during intense exercises.
A review of studies revealed that taking creatine supplements can help improve muscle growth and performance during intense training sessions. It’s important to start taking creatine slowly and steadily to maintain a healthy intake and prevent over-consumption.
-L-Arginine
Despite the benefits of these metabolic functions, the scientific evidence is not clear on how taking L-arginine supplements can improve performance.
-β-alanine
Studies suggest this amino acid can help prevent muscle fatigue and improve athletic performance. Unfortunately, taking a creatine product can also cause a variety of side effects. One of these effects is paresthesia, which occurs when the product over stimulates nerve cells.
-Taurine
Taurine is a highly abundant amino acid found in the brain and various organs. It can also function as a stabilizing factor in the body. However, it’s not yet clear if taking a combination of these nutrients can improve an individual’s athletic performance. A study hypothesized that using both caffeine and taurine could speed up recovery times following a session.
-Betaine
Betaine is known to help maintain normal liver function and reduce fat in the body. A 2013 study revealed that betaine supplements can improve muscle size and improve working capacity.
How Effective are Pre-Workout Supplements?
Even though these ingredients can improve your performance, their combined use doesn’t seem to increase it more. Due to the lack of evidence supporting the use of these active ingredients in supplements, it’s been known that these products could have health risks.
A study hypothesized that taking a pre-workout product could increase blood flow to the muscles during intense exercises. However, this effect was only seen in individuals who performed high-intensity sessions. Although there is evidence that these amino acids can improve recovery and build muscle, it’s not yet clear if they can do the same for improving performance.
Instead of taking all of the supplements available in one go, it’s better to take individual supplements to reach your goals. Also, caffeinated products can promote dehydration and minimize fluid loss.
