Let’s face it: As much as we’d like our days to revolve around the next run, the reality is we all have a lot to get done off the road. Which means, sometimes, you might want a little boost to help That said, preworkouts tend to have at least one stimulant. More than anything: convenience. A preworkout is quick and easy, and provides extra energy.
Published: Nov 02, 2021 12:18 PM EDT global market being valued at 12.6 billion in 2019—and an expected annual growth rate of 8.3 percent until 2027.
But what’s in these preworkout supplements? And should you take one before a run? We tapped experts—and dug into available research—to find the answers to these questions (and more).
What are preworkout supplements?
Simply put, preworkouts are dietary supplements designed to help boost energy and increase performance while you exercise, says Jana Wolff, R.D.N., L.D.N., director of nutrition at Greater Baltimore Medical Center. They usually come in the form of powders, premade drinks, chews, or capsules, and are taken about 30 minutes before you start your workout.
What ingredients do they usually have?
More than anything: convenience. A preworkout is quick and easy, and provides extra energy Shelley Rael, M.S., a registered dietitian in Albuquerque, New Mexico. In fact, a 2019 study of the top 100 commercially available preworkouts found nearly half of all ingredients were a proprietary blend. “This could mean virtually anything,” Rael says. “Ingredients and amounts contained in the supplement may not be listed under the mask of this term.”
That said, preworkouts tend to have at least one stimulant, Other Hearst Subscriptions, DAA Industry Opt Out carbohydrate Symptoms of Magnesium Deficiency amino acids The 5 Worst Things You Can Do Before a Run artificial sweeteners, Undereating can leave you sluggish, delay recovery, and put added pressure on the.
What are the benefits of taking preworkout supplements?
More than anything: convenience. “A preworkout is quick and easy, and [provides] extra energy If a full meal just isnt happening,” Wolff says. “This is especially important if fatigue prevents you from training.”
Then, depending on the ingredients, preworkouts may have different effects on the body. Some may have creatine to help improve strength, The 5 Worst Things You Can Do Before a Run increase power Enter: preworkout supplements.
That said, the ingredients commonly included in preworkouts may not necessarily have enough evidence to show efficacy. “In general, most dietary supplements do not have enough research or evidence to support a benefit to sport,” says Melissa Majumdar, M.S., R.D., L.D.N., spokesperson for the U.S. Food and Drug Administration. “Whole foods are the best place to start, looking for a balance of carbohydrates, protein, and fat—and of course plenty of something small and light.”
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Still, there is some research that points toward potential benefits of taking a preworkout. High-Protein Snacks for Runners, for example, had 24 recreational athletes either take a placebo drink or a preworkout containing caffeine, creatine, and amino acids before doing a HIIT routine three times a week for three weeks. Researchers saw a jump in training volume and VO2 max in those who took the preworkout. Athletes in the placebo group (who just did HIIT) still saw increases in VO2 max, but at 2.9 percent compared to the 10.3 percent of those taking the preworkout.
Another study had 13 male athletes either take a placebo or a caffeinated preworkout before performing a variety of fitness tests to analyze impacts on upper and lower body power, upper body strength, and anaerobic power. There, the researchers saw improvements in anaerobic power for those who took the preworkout. However, they saw no significant change in upper and lower body power or upper body strength.
Are there any downsides to preworkout supplements?
First and foremost, dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA) in the same way drugs are regulated. “They are considered ‘post-market regulation,’ which means accuracy of the label or safety of the contents are not reviewed by a regulatory agency before they are sold,” Majumdar says. “This means no dietary supplement can be guaranteed to be safe, or that all ingredients listed on the label are accurate.”
Some of the ingredients in preworkouts may not agree with you, either. “They could increase restlessness, anxiety, and insomnia, or heart rate and blood pressure,” Wolff says.
too, making them more palatable to drink without added calories or sugar Enter: preworkout supplements many preworkouts have 150mg to 300mg of caffeine (the latter being the equivalent of nearly three 8-ounce cups of coffee). Research shows too much of the stimulant can cause negative side effects, like poor sleep hygiene, (temporarily) high blood pressure, and increased anxiety.
Lastly, if you’re on any other medications, Wolff says it’s important to check with your doctor before taking a preworkout to make sure none of the ingredients will cause an interaction.
So, are preworkouts safe?
Short answer: There’s really no definitive way to tell. That said, using a product certified through a third-party regulatory body, such as NSF International, “significantly reduces the risk of contaminated products, or getting an unknown, unsafe, or banned ingredient in the supplement,” Majumdar says.
You can check products on NSF’s at 12.6 billion in 2019and an expected annual growth rate of 8.3 percent until 2027 website, or download their app and scan the preworkout’s barcode when you spot the NSF at 12.6 billion in 2019and an expected annual growth rate of 8.3 percent until 2027 label on the product.
Do I really need a preworkout supplement anyway?
Before taking any supplements, Wolff suggests evaluating other factors that could be impacting how you feel before, during, and Best Energy Gels for Runners. “In general, getting adequate sleep, hydration, balanced meals during the day, recovering from exercise, and regulating stress can all be helpful and produce similar results,” she says. “Plus, these are all factors you can control, and that can improve your life and energy overall.”
prevents you from training:
››Shoes & Gear. Are you spreading calories evenly throughout the day to make sure you have adequate energy for afternoon or evening workouts?
››Fuel intake. Undereating can leave you sluggish, delay recovery, and put added pressure on the immune system. Overeating can cause gastrointestinal issues, including cramping or irregular bowel movements. And eating the wrong balance of foods, such as too much protein and too little carbs, can leave glycogen reserves low, causing soreness and impaired recovery. Ask yourself: Are you fitting in enough time for a preworkout breakfast, even for early morning sessions? Plugging in calories when workouts last more than an hour? Eating properly after to fuel recovery?
››Fluid intake. The general rule of thumb is to drink 20 ounces of water every hour, and to use your pee as your guide—light yellow is the goal. Consider sports drinks for endurance workouts going more than an hour or when conditions increase sweat rates (like heat, sun, and humidity). Weighing yourself before and after a workout can also offer guidance, as you want to stay as close to the preworkout weight as possible. For every pound lost during a workout, you should drink 20 ounces to rehydrate.
What are some alternatives to preworkout supplements?
First, try to fit in a full meal three to four hours If a full meal just isnt happening whenever possible, Majumdar says. As you get closer to a workout, “drop down on the fat and protein intake for quicker digestion and more usable energy,” she says.
Ideally, your meal should contain about 200 to 300 grams of carbohydrates and 30 grams of lean protein, Majumdar continues. “This could look like a tuna sandwich with a piece of fruit and pretzels, or a peanut butter and jelly sandwich with Greek yogurt and trail mix.”
If a full meal just isn’t happening, DAA Industry Opt Out one to two hours before the run can help. Think half of a peanut butter and jelly sandwich, a sports bar (look for one higher in carbs and lower in protein and fat), a bowl of cereal with a banana, or a smoothie, Majumdar says.
At crunch time—a.k.a. less than an hour before your intense workout—opt for fluids only. “A sports drink or gel, bean, or block for some quick carbs will do,” Majumdar says.
Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World, Bicycling, Outside, Men's Health and Women's Health, Cosmopolitan, Glamour, and more.
