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Pre-workout supplements are formulated to improve physical performance. They are not regulated by the Food and Drug Administration (FDA) and are known to cause a wide variety of side effects.
Each pre-workout brand can be formulated differently, so the potential side effects will vary from product to product.
To determine if a pre-workout supplement is safe for you, it’s best to check the ingredients and understand potential side effects.
Pre-Workout Options and Side Effects
Caffeine
Caffeine is the most popular stimulant in the world. It might enhance endurance workouts like running when consumed before a workout. This supplement can cause significant side effects. They include:
At high doses, caffeine can cause extremely serious side effects, even death.
Beta-Alanine
Beta-alanine is a supplement used to decrease muscle fatigue and improve physical performance. Research has found conflicting evidence on its effectiveness. It was found to be safe in doses of 1.6 to 6.4 grams (g) per day for eight weeks.
Potential side effects found with its consumption included:
- Itchy skin
- Tingling in the face, neck, hands, and upper torso
Branched-Chain Amino Acids (BCAA)
BCAAs are a group of amino acids that can provide energy to skeletal muscle during exercise. Research has not shown them to be effective in endurance exercise, but they may improve muscle mass and strength during exercise.
BCAAs currently do not have any reported side effects.
Citrulline
Citrulline is a supplement that widens blood vessels to allow more blood to bring nutrients and oxygen to muscles. When used as a supplement, research has found that it may improve exercise performance in young adults.
The primary reported side effect is gastrointestinal (GI) discomfort.
Creatine
Creatine is an amino acid produced by the body. When taken as a supplement it can improve energy and is beneficial for short-term, anaerobic exercise (exercise that uses energy stores in the body without using oxygen). This supplement is generally considered safe but can cause certain side effects.
These side effects are:
Are There Any Health Benefits of Using Pre-Workout?
Pre-workout supplements may have health benefits. However, each brand has different ingredients, so it’s impossible to say whether all pre-workout supplements are effective.
Overall the potential benefits of using a pre-workout may include:
- Decreased recovery time
- Improved endurance
- Increased energy
- Increased muscle mass
Pre-workout supplements may be effective, but results will vary depending on the supplement’s ingredients, how it is taken, and the user’s goals.
Supplement Safety
With so many different supplements on the market, it is near impossible to know which ones are safe and contain the ingredients listed on the label. To help with this problem, some dietary supplement companies are certified by a third-party company to confirm the ingredients and amounts. These third-party companies are:
Who Should Avoid Pre-Workout?
Pre-workout supplements are not for everyone. Children should not use them, and they can cause serious interactions with certain medications.
According to the American Academy of Pediatrics (AAP), performance-enhancing supplements do not create results in high schoolers that cannot be seen through proper nutrition and hydration.
Pre-workout supplements can interact with certain medications. People who are taking the following medications need to check with their healthcare provider before taking any supplement:
- Anticoagulants (blood thinners, such as warfarin)
- Levodopa (a drug that converts to dopamine in the brain and treats Parkinson’s disease)
- Levothyroxine (a thyroid hormone used to treat an underactive thyroid)
- Cimetidine (a histamine type 2 drug that reduces stomach acid)
How to Use Pre-Workout Safely
There is no one right way to use and safely take a pre-workout supplement.
If the goal of the pre-workout is to increase energy, look for a supplement that contains caffeine. Caffeine starts to work within an hour and typically lasts four to six hours. Aim to complete your workout within that time frame for the best effect.
Follow the manufacturer’s label guidelines on timing of use. Many brands recommend taking the supplement 15 to 30 minutes before exercise.
Healthier Alternatives
Proper nutrition and hydration are the healthiest alternatives to a pre-workout supplement. Both weekend warriors and professional athletes will perform better and recover faster when they eat a well-rounded diet and are properly hydrated.
A healthy diet includes:
- Avoiding or limiting alcohol
- Eating a variety of proteins
- Eating a variety of vegetables, fruits, and grains
- Getting the proper amount of calories
- Limiting added sugars, saturated fat, and sodium
Summary
Pre-workout supplements may be helpful for some athletes, but they carry the risk of side effects. First, determine why you want to take a pre-workout supplement, and then research ingredients you would like to try or avoid. Always talk to a healthcare provider before starting a new supplement to determine whether it is safe and does not interact with current medications or health conditions.
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Understanding Pre-Workout Supplements: Benefits, Side Effects, and Safer Alternatives
What Are Pre-Workout Supplements?
Pre-workout supplements are products designed to enhance physical performance. Often containing a combination of ingredients such as stimulants, amino acids, and vitamins, these supplements aim to boost energy levels and improve endurance during workouts. However, they are not regulated by the Food and Drug Administration (FDA), leading to variability in formulations and the potential for side effects.
Common Ingredients and Their Effects
Caffeine
Caffeine is a widely used stimulant known for enhancing endurance in activities like running. However, excessive doses can lead to severe side effects, including anxiety, insomnia, and even fatal outcomes.
Beta-Alanine
This supplement is intended to reduce muscle fatigue and enhance performance. Studies suggest a safe dosage range of 1.6 to 6.4 grams (g) per day over eight weeks, but side effects may include:
- Itchy skin
- Tingling sensations in the face, neck, and upper body
Branched-Chain Amino Acids (BCAA)
BCAAs are a group of essential amino acids that some believe can provide energy during exercise. Evidence on their effectiveness in endurance sports remains inconclusive; however, they have been noted for potential benefits in muscle mass and strength. Currently, no significant side effects have been documented.
Citrulline
Citrulline works by widening blood vessels, theoretically enhancing nutrient and oxygen delivery to muscles and potentially improving exercise performance. The most commonly reported side effect is gastrointestinal discomfort.
Creatine
An amino acid produced naturally in the body, creatine supplementation can enhance energy for high-intensity, short-duration activities. It is generally recognized as safe but may induce side effects, including weight gain and digestive issues.
Potential Benefits of Pre-Workout Supplements
While results can vary based on individual health and workout regimens, pre-workout supplements may offer several potential benefits:
- Reduced recovery time
- Enhanced endurance
- Boosted energy levels
- Increased muscle mass
The effectiveness of these supplements largely depends on their specific ingredients and how they align with an individual’s fitness goals.
Safety and Precautions
With the vast array of supplements available, ensuring safety can be daunting. Some companies voluntarily undergo third-party testing to validate their ingredients and dosages. When selecting a pre-workout supplement, consider the following:
- Consult a healthcare provider, especially if you are taking medications such as anticoagulants, thyroid hormone therapies, or other prescriptions.
- Abstain from use for children and adolescents, as evidence suggests that proper nutrition can deliver preferable results.
How to Use Pre-Workout Safely
For optimal effectiveness, use a pre-workout supplement that aligns with your goals, particularly those containing caffeine if you wish to increase energy. Following the manufacturer’s instructions is crucial, with many brands suggesting consumption 15 to 30 minutes prior to exercise.
Healthier Alternatives to Pre-Workout Supplements
Emphasizing a balanced diet and proper hydration is often a healthier approach compared to supplementation. Key dietary recommendations include:
- Minimizing alcohol consumption
- Incorporating a variety of protein sources
- Including diverse vegetables, fruits, and grains in your meals
- Ensuring adequate caloric intake while limiting added sugars and saturated fats
Conclusion
Pre-workout supplements can be beneficial in certain scenarios but are accompanied by the risk of adverse effects. Understanding your motivations and researching ingredients prior to use are essential steps. Always consult with a healthcare professional before introducing new supplements into your routine, especially if there are existing health considerations or medications involved.
