Are pre-workout supplements really effective?
Pre-workout supplements usually contain a proprietary blend of ingredients. Although manufacturers insist that their unique blend is responsible for a surge of energy, there is always only one ingredient that causes noise: caffeine.
It is not surprising that pre-workout supplements are stuffed with it. In fact, some of the best-selling brands contain about 400 milligrams (mg) per dose. This is equal to four cups of coffee. Many leading brands range from 150 to 300 mg per dose.
Pre-workout supplements contain other ingredients that athletes and bodybuilders regularly turn to, including creatine, L-arginine, β-alanine, taurine and betaine. Others include guarana, a plant-based stimulant that contains twice as much caffeine per gram as coffee beans.
Caffeine
It is known that regardless of exercise, caffeine increases the metabolic rate, improves endurance and reduces fatigue. It also stimulates the central nervous system, improving brain function for a more productive and effective workout.
For best results, caffeine should be consumed in small and medium doses (about 3 grams per kilogram of body weight). For a person weighing 70 kilograms, this is about 200 mg or two cups of coffee.
Creatine
Creatine is one of the most popular bodybuilding supplements, as evidenced by more and more evidence. Creatine is synthesized from amino acids and is concentrated in muscle tissues, providing a quick burst of energy, for example, in sprinting or powerlifting.
The addition of creatine effectively promotes muscle growth, strength and performance during high-intensity interval training.
The recommended dose of creatine is 5 grams gradually over a 5-7-day cycle with a break for 7-14 days before starting the cycle again. Most experts recommend taking creatine on its own, and not as part of a multi-component supplement, in order to better control consumption.
L-Arginine
L-arginine is one of the branched-chain amino acids necessary for protein synthesis. L-arginine also plays a central role in the creation of nitric oxide, a compound that relaxes blood vessels to improve blood flow and oxygen exchange.
β-alanine
β-alanine, also known as beta-alanine, is a natural amino acid produced in the liver that contributes to the signaling function of nerves. Some studies have shown that taking supplements can delay the onset of neuromuscular fatigue and improve athletic performance.
On the other hand, the supplement can sometimes over-stimulate nerve cells, causing a tingling sensation known as paresthesia. Since the frequency of this side effect can vary depending on the dose, it is often better to take an individual supplement to better control consumption.
Taurine
Taurine is one of the most common amino acids found in the brain, muscles and organ tissues. It functions as a neurotransmitter, stabilizing cell membranes and regulating the transport of nutrients throughout the body.
Although taurine is vital for maintaining metabolic function, there is conflicting evidence about the role of supplements in improving athletic performance. But taking taurine and caffeine together can actually speed up, not slow down, muscle fatigue.
Betaine
Betaine is an amino acid that helps to process fat and maintain normal liver function.
Effectiveness of pre-workout supplements
Pre-workout supplements increase the effectiveness of your workouts by simply exposing you to high levels of caffeine.
In addition, studies show that these products are not only devoid of scientific evidence, but can also pose a health hazard. These risks are higher in people with high blood pressure, heart rhythm problems, diabetes or prediabetes.
As for the effectiveness of exercise, studies show that pre-workout supplements can increase blood flow to the muscles, but only during high-intensity workouts (more than 80% of physical activity).
Some pre-workout supplements contain branched chain amino acids (BCAAs). There is evidence that they improve recovery, but it is unclear whether their use as a pre-workout supplement helps to improve performance or build muscle.
Result
Although it may seem convenient to combine all the supplements for training in one measuring spoon, you can spend less money and get more control over dosages by buying supplements separately. As for caffeine, enjoy it in moderation. While this can help you get the most out of your workout, it can also contribute to fluid loss and lead to dehydration. With any supplement you take, it is best to consult your doctor to make sure that the benefits of it outweigh the risks.
