In Malaysia, some of the more common workout supplements include protein powders, BCAA, and fat burners. But many (especially the newcomers) do not notice the existence of pre-workout as a supplement to boost their energy level.
During a training session, chances of running out of energy quickly occur frequently due to our daily routine that does not entail regular movement. This, in addition to our conventional Asian daily diet and a “give-up” mentality, has led us to quit our training even before we could take our body to the next level. Endurance level at its lowest.
While most pre-workouts are usually suggested or “prescribed” by their trainers, there are still many that are skeptical of its effects. The worst mindset that anyone could have is by relating or even replacing pre-workout to cheaper alternatives or what is usually referred to as “energy drinks” that are packed with sugars and easily available in the market. These products might give you a short-term sugar rush but it could do more harm than good to your body.
So, What is Pre-Workout?
According to an article in SELF, a pre-workout is any supplement that claims to boost workout performance if you consume it beforehand.
First of all, it is important to realize that virtually every supplement and exercise nutrition brand has its own pre-workout formula, meaning that no two tubs contain the same – or even similar – ingredients. In fact, according to a 2019 study of the top 100 commercially available pre-workout supplements, nearly half of all ingredients were part of a “proprietary blend”, meaning the amounts of each ingredient were not disclosed.
“There’s reality no good definition of what a pre-workout supplement is – and a lot of companies are just slapping it on products because it’s ‘in’ right now – but in general, it’s a product that’s intended to boost energy levels, generally through a combination of B vitamins, carbs, and antioxidants,” registered dietitian Jessica Crandall, R.D.N., C.D.E., a spokesperson for the Academy of Nutrition and Dietetics, tells SELF in an article published in August 2020.
While some pre-workout supplements have carbs, many are carb- and calorie-free. Others contain caffeine, beet juice, or amino acids such as arginine, citrulline, and ornithine, which companies market as revving up your ‘fight or flight’ response, dilating your blood vessels, and increasing blood flow to your muscles, she says. Some supplements even contain esoteric ingredients like deer antler velvet to increase levels of insulin growth factor-1, a hormone that your body naturally produces in response to resistance training to increase muscle and tissue growth.
What are the Benefits of Pre-Workout?
Carbohydrates, caffeine, beetroot juice, and creatine monohydrate (a popular muscle-building supplement) are all common pre-workout supplement ingredients that have been shown to improve exercise performance.
The reason carbs help is pretty obvious – they’re your body’s go-to source of energy and what experts recommend eating before a workout to properly fuel.
Meanwhile, caffeine obviously is a stimulant known for boosting energy and alertness, and research shows it can help improve sports performance too. Many of the studies have been done on small sample sizes, but there’s actually a lot of research backing caffeine’s ability to improve workout performance. In fact, a 2020 review of 21 previously published meta-analyses on caffeine concluded that supplementation of it may enhance aerobic endurance, muscle strength, muscle endurance, jumping performance, and speed. Still, the authors caution that more research must be done on women and older individuals to make sure the results can be generalizable.
On the other hand, creatine monohydrate is often included in pre-workout formulas. Creatine is a derivative of three amino acids that are naturally produced in the body and stored in the muscles as a source of quick energy. While studies show supplementing with high doses does help build muscle mass and increase strength over time, creatine can be consumed pre-workout, post-workout, or at 8:49 pm. Some research even suggests that creatine monohydrate is actually more effective at boosting exercise performance if you take it after each workout as opposed to before – your body might be more apt to absorb and store it after workouts when your natural stores are at their lowest. According to research, three to five grams of creatine monohydrate over the long term can also help to improve cognition, decrease the risk of depression, and lower the risk of heart disease.
So, should you consume pre-workout?
Most definitely if you are looking to work out more effectively. However, pre-workouts may also contain ingredients that might not be suitable for your body, especially if you have insomnia, diabetes, kidney problems or any other major health condition.
But for the benefits it has shown to increase performance, fuelling your training with pre-workout is definitely an optimum choice.
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Article reference: https://www.self.com/story/pre-workout-supplements