( What are pre- workout supplements do you need them ? )
Scrolling through social media might worry you if you’re missing an element of training that seems just as necessary as a sports bra and well-fitting shoes:
a pre-workout supplement, commonly known as a pre-workout.
In fact, there are 4.3 million posts on Instagram with the hashtag “Pre-Workout”, and the photos show how diverse this term can be – there are chews, capsules, drinks. Preserved, colorful powders and liquids in shaker bottles to help you with your handicrafts. better training.
Before, you had a banana or toast before a hard workout, and that was enough. But now it looks like all athletes are talking about pre-workout (at least on social media).
( If I want to work out well, I need a pre-workout. Oh my god! )This exercise is so hard. I can’t believe I forgot to do my pre-workout!” “Seriously, don’t do a pre-workout?”
As a regular trainer and athlete, I’ve heard these lines from all over the world. For the record, no, I am not taking a pre-workout supplement, nor do I recommend that you take it.
But because I know how often people talk about these supplements and how well they have been marketed, I decided to speak to exercise dieters to get their thoughts.
As it turns out, some pre-workouts may contain safe, energizing ingredients, while others may be unnecessary or potentially harmful. Here’s what you need to know before joining the pre-workout loyalists.
What is pre-workout?
A pre-workout is a supplement, usually a powdered drink mix, but is also available in the above forms and is designed to improve exercise performance when taken in advance.
First of all, it’s important to understand that virtually all health supplement and nutritional supplement brands have their own pre-workout formula, which means no tubs contain the same or even similar ingredients. According to a 2019 study of the Top 100 Pre-Workout Pre-Workout Supplements, nearly half of all ingredients were part of a “proprietary blend,” meaning the amounts of each ingredient were not disclosed.
“There really isn’t a good definition of what a pre-workout supplement is, and a lot of companies just add it to products because it’s ‘in’ right now, but it’s in there.
together it is a product designed to raise the level.
Energy, although usually a combination of B vitamins, carbohydrates and antioxidants, ”Registered Nutritionist Jessica Crandall, RDN, CDE, spokesperson for the Academy of Nutrition and Dietetics, told SELF.
While some pre-workout supplements contain carbohydrates, many do not contain carbohydrates or calories. Others contain caffeine, beet juice, or amino acids like arginine, citrulline, and ornithine, which companies market to help speed your fight or flight response, widen blood vessels, and increase blood flow.
Blood to the muscles, he said. Some supplements even contain esoteric ingredients like antler velvet to increase insulin-1 growth factor, a hormone your body naturally produces in response to weight training to increase muscle and tissue growth. .
Why do people take before exercise?
Most people take a pre-workout for performance reasons or just to feel better and less focused while exercising.
Pre-exercise supplements were studied using a range of exercise parameters, including strength, strength, and endurance, as well as how long or how difficult it is to be tired and perceived exertion. difficult to exercise during exercise. given task. .
For these reasons, people may choose to pre-work out before a variety of workouts, to try to increase the maximum of one rep in the squat, do some vigorous interval workout, or just get enough. of gasoline. in the tank.
Do the last burpee in a HIIT class.
But does pre-workout really do these things? It’s a mixed bag – some pre-workout ingredients are well researched and can actually help improve your performance, but probably not. more on this below.
What are the benefits of pre-workout?
Carbohydrates, caffeine, beet juice, and creatine monohydrate (a popular muscle building supplement) are common ingredients in pre-exercise supplements that improve exercise performance.
The reason carbohydrates help is obvious: they are your body’s source of energy and what experts recommend eating before you exercise to help you eat properly.
“The evidence supports a wide variety of uses of carbohydrates for a variety of athletic uses, from 30 to 60 grams per hour for endurance events to simply rinsing the mouth with a carbohydrate solution.
the sprint events. ( Georgie Fear, RD, CSSD, sports dietitian, certified One by One Nutrition, say SELF.)
After all, your body uses blood sugar and glycogen (stored carbohydrates) as its main components when exercising, especially at high intensities with boot camps, indoor cycling classes and workouts.
Energy source. So adding to your level before starting your workout can help increase the availability and output of energy, she says.
In the meantime, caffeine is apparently a stimulant that is known to increase energy levels and alertness, and research shows that it can also help improve athletic performance.
Many studies have been done on small samples, but much research supports the ability of caffeine to improve exercise performance.
( In fact, a 2020 review of 21 previously published caffeine meta-analyzes found that supplementation can improve aerobic endurance, , muscle endurance, jumping performance, speed. )Still, the authors caution that more research needs to be done in women and the elderly to ensure that the results can be generalized.
Beet juice is a little less studied, but a 2017 review of the relevant studies found that it was always shown to increase levels of nitric oxide in the body, a natural vasodilator that dilates blood vessels and increases blood flow and improves blood flow. cardiovascular performance.
In addition, a 2020 study published in the International Journal of Sports Physiology and Performance found that individuals who took a beetroot supplement prior to a 30-second sprint test produced greater output and experienced perceived exercise rates.
weaker than the ones they don’t “Don’t take the supplement.” While it is important to note that research on beets is relatively new and most studies are small, all of them show promising results so far.
Finally, creatine monohydrate is often found in pre-workout formulas. Creatine is a derivative of three amino acids that occurs naturally in the body and is stored in muscles as a source of quick energy. While studies show that high-dose supplementation helps build muscle mass and increase strength over time, “you can take creatine monohydrate before and after your workout or at 8:49 pm,” says Fear.
Some research even suggests that creatine monohydrate is actually more effective at increasing exercise performance if you take it after every workout, not before. Your body may be better able to absorb and store it after a workout when your natural reserves are at their lowest.
While you may never have heard of it, creatine is actually one of the best-studied sports supplements in the past 20 years. These studies consistently show that at normal doses (three to five grams per day long term) it is very safe for healthy adults.
(It’s also been linked to better exercise, lower risk of depression, and lower risk of heart disease.) The most common side effect is weight gain due to water retention. When your muscles store creatine, they store water too. It can make your muscles look a little bigger and weigh a little more.
Gastrointestinal upset and muscle cramps can occur if you take too much at once or if you don’t drink enough fluids. However, studies of daily creatine supplementation for up to a year have not found any side effects.
However, if you have diabetes, kidney problems, or other serious health issues, it is best to speak to your doctor before taking creatine supplements (or really anything else) on a regular basis. .
How for the other ingredients of the supplement?
( Most of the other ingredients in pre-exercise supplements are unlikely make significant difference,” says Fear. )
( Studies funded supplement companies often produce positive results for their product, which is not surprising. However, unbiased studies show that any performance benefit is minimal.)
For example, a 2017 study by the International Journal of Exercise Sciences of 21 athletes found that pre-workouts increased strength by 4% to 8% compared to placebo, with the greatest benefits coming from previous supplements.
during exercise with caffeine. Another study by researchers at Oklahoma State University of 31 athletes in 2016 found that pre-workout pre-workout energy drinks offered no advantage over placebos on pushups.