When you want to get the most out of your workout, you make sure every rep, step and weight really counts. Of course, dragging yourself out of bed first thing for a workout can be less than inspiring. Enter the pre-workout supplement, designed to help amp you up for a better, more effective workout. But before you down that caffeine-laced drink, make sure you know how it's going to affect your body during exercise -- you may find that a natural alternative is a healthier choice.
While different pre-wrokout supplements make different claims, their main purpose is to supposedly help you get more out of your workout by increasing your energy and blood flow to the extremities. When taken before a workout, they're designed to help you have better focus, lift heavier and have more energy for a tough workout. A study published in a 2010 issue of the "Journal of the International Society of Sports Nutrition" found that using a pre-workout before exercise did increase cardiovascular activity and anaerobic running capacity in subjects.
How They Work
Pre-workouts contain ingredients that cause certain effects in your cardiovascular system. The most prevalent ingredient in pre-workout supplements is caffeine. Typical supplements can contain anywhere from 100 to 300 mg of caffeine, which is up to three times the amount in a cup of coffee. Other ingredients include arginine, which is known to increase blood flow to your extremities, and a stimulant called dimethylamylamine, which increases heart rate and which has been issued a warning from the FDA.
Pre-workouts can help you feel more energized and experience success during your workouts, but the price for those benefits might be too high. In 2011, Army Private Michael Lee Sparling collapsed after taking a pre-workout supplement and running for 10 minutes with his unit. He went into cardiac arrest and passed away later that day, reported the "The New York Times." Because pre-workout supplements can raise your heart rate, combining them with strenuous cardiovascular activity can put excess strain on the heart. Other less-serious side effects can include a jittery feeling, increased energy, headaches and nausea.
You don't need pre-workout supplements to have an effective exercise session. The FDA doesn't regulate supplements in the same way it does medicine, which could mean that the proper studies have not been completed to predict how a supplement will affect your performance -- or your health. Instead, focus on healthy nutrition as a way to fuel your workout. By eating food high in complex carbohydrates and lean protein, you'll have long-lasting energy to help you get through your workout without the negative side effects. Try a couple of bananas with peanut butter or wheat crackers and a few slices of cheese instead.
- Journal of the International Society of Sports Nutrition: The Effects of a Pre-workout Supplement Containing Caffeine, Creatine, and Amino Acids During Three Weeks of High-intensity Exercise On Aerobic and Anaerobic Performance
- FDA: Stimulant Potentially Dangerous to Health, FDA Warns
- The New York Times: Is the Seller to Blame? Workout Supplement Challenged After Death of Soldier
- CrossFit Invictus: Caffeine Based Pre-Workout Supplements…Friend or Foe?