Pre-Workout Supplements: Are They Worth Taking?

Pre-workout supplements, also called “pre-workouts,” have become increasingly popular among people looking to improve their exercise performance and reach fitness goals. But what exactly are pre-workouts? And do you need them to get the most out of your workouts?

What Are Pre-Workouts?

Pre-workouts are a type of multi-ingredient dietary supplement intended to boost energy, strength and/or endurance during exercise. Some pre-workouts are also formulated to help muscle recovery between workouts. Available in powder, pill, chewable gummy, and canned drink forms, pre-workouts are usually meant to be taken about 30 minutes before exercise.

What’s in Them?

There are many pre-workouts on the market, and they don’t all contain the same ingredients. A few of the more common pre-workout ingredients are caffeine, beta-alanine and other amino acids, electrolytes and creatine. Others include citrulline, tyrosine, taurine, niacin, arginine, choline bitartrate, betaine and proprietary blends.

Caffeine

A naturally occurring central nervous system stimulant, caffeine boosts athletic performance by blocking the effects of adenosine, a brain chemical that makes you feel sleepy.

“Caffeine is the most widely studied pre-workout ingredient and a proven enhancer of athletic performance, alertness and concentration,” says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals.

Beta-Alanine & Other Amino Acids

Amino acids serve as the basic building blocks of skeletal muscle. Beta-alanine is an amino acid that reduces the accumulation of lactic acid in your muscles. It can decrease discomfort and fatigue during exercise, resulting in a boost in athletic performance. Beta-alanine is found in such foods as red meat, poultry and fish.

Many pre-workouts contain another type of amino acid called branched-chain amino acids (BCAAs). BCAAs include leucine, valine and isoleucine. However, Santiago cautions there’s no strong evidence yet to support the claim that BCAAs improve energy, strength or endurance when taken prior to exercise.

Electrolytes

Electrolytes are minerals that help the body regulate certain chemical reactions, maintain balance between fluids inside and outside your cells, and perform other functions. If you lose too many electrolytes when you sweat during exercise, you can experience muscle cramping, headaches, fatigue or dizziness. A pre-workout formulated with a small concentration of electrolytes may help reduce or prevent these effects, especially if you sweat a lot.

Creatine

Creatine is an organic substance involved in the production of energy for muscle contraction. It is produced naturally in our bodies and is found in meat, fish and other food sources. Creatine has been shown to increase strength, power and muscle mass; improve exercise recovery; increase total body hydration; and increase focus during times of sleep deprivation or extreme fatigue. Many pre-workouts contain creatine, usually in a dose of 3 to 5 milligrams.

“Creatine is beneficial for strength training, but research is still inconclusive on whether it has benefits for endurance athletes,” says Santiago.

Are Pre-Workouts Safe? Is There Anyone Who Shouldn’t Take Them?

Because the dietary supplement industry is largely unregulated, all dietary supplements carry some amount of risk. Pre-workouts are generally considered “high-risk dietary supplements” because most of them contain ingredients that have unknown or inadequate safety data. Some of these ingredients have been known to cause harmful health effects and have even led to hospitalizations.

If you want to try a pre-workout, Santiago recommends choosing one that is third-party-tested. Athletes under 18 years old and people with high blood pressure or a heart condition probably shouldn’t use pre-workouts. It’s also a good idea for anyone who is considering taking a pre-workout — even a third party-tested product — to talk with their doctor about it first.

Do They Work?

Most pre-workouts can provide some level of energy, strength, endurance and/or recovery benefits, depending on the product and the person using it. But do you need to spend money on a pre-workout to get the most out of your workouts? No, says Santiago.

“I usually tell people they can pass up the pre-workout for 1 to 2 cups of black coffee. That gives you 90 to 180 grams of caffeine – arguably the most effective ingredient in most pre-workouts – without any extra ingredients.”

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At University Hospitals, our sports dietitians provide medical nutrition therapy for all athletes, from Pee Wee to Pro. We focus on behavioral and lifestyle changes that positively affect health and athletic performance, including nutrition assessment, diagnosis, and ongoing monitoring and evaluation. Learn more.