Pre-workout supplements aim to deliver extra energy, focus, and performance to your workout. Before you buy into any supplement though, you should ask yourself three questions: is the product safe, is it effective, and most importantly, is it the best way to improve your fitness routine?
Are Pre-Workout Supplements Effective?
The two most important and noticeable ways that pre-workout supplements affect the body are by boosting energy and blood flow. The energy is provided mostly by a large dose of caffeine, sometimes in combination with other stimulants. The blood flow comes from compounds, called vasodilators, that cause blood vessels to dilate.
Research indicates that there is a positive effect on performance, both with caffeine and with vasodilation. However, it is unclear how large the effect is or if they are different in athletes versus regular exercisers.1 The results may be minimal and therefore only relevant to those who are already at the very top of their game.
Are Pre-Workout Supplements Safe?
There is a lot of reason for concern. On the most basic level, large doses of caffeine, especially over long periods, may not be healthy. The USDA recommends a maximum of 400mg per day, which is roughly five cups. Pre-workout supplements can deliver anywhere from 150mg to the full 400mg in a single serving. If you are also a coffee drinker, it could all add up to a lot of caffeine. Also, given that caffeine raises blood pressure it may be risky to combine it with exercise – particularly weight lifting – which also raises blood pressure.
The other major concern that goes along with all supplements is the fact that they are unregulated. This means that it is impossible to be certain about what is in them. Pre-workout supplements have been known to contain dangerous substances such as amphetamine precursors.2
Are Pre-Workout Supplements The Best Improvement I Can Make?
It is important to consider the big picture whenever you are making decisions about your fitness. For most, there are improvements that can be made long before any type of supplement comes into question. A walk to work, an extra bike ride on the weekends, or one more session at the gym might be a much larger improvement than a modest performance increase from a pre-workout supplement. Similarly, improving your overall nutrition, focusing more on relaxation and recovery, and improving your sleep habits might boost your energy levels more effectively than any caffeine jolt.