{"id":29291,"date":"2022-03-22T20:16:51","date_gmt":"2022-03-22T20:16:51","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=29291"},"modified":"2022-03-22T20:16:51","modified_gmt":"2022-03-22T20:16:51","slug":"what-is-pre-workout","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-is-pre-workout\/","title":{"rendered":"Is Pre-Workout Healthy? Here’s What An RD Had to Say"},"content":{"rendered":"

Wondering whether pre-workout is healthy? The workout supplement can be safe if used correctly, explains\u00a0Gaby Vaca-Flores, RDN, HUM\u2019s educational specialist<\/a>. But there are also plenty of real-food options to give you energy. Read on for a dietitian’s take.<\/em><\/p>\n\n\n

Many gym-goers will tell you that pre-workout is a non-negotiable part of their fitness routine. Trust us, we get it\u2014a quick energy boost can be the difference between actually making it to the gym or skipping a workout. But, what is pre-workout, and is pre-workout healthy?\u00a0<\/p>\n\n\n

Keep reading to learn about how safe pre-workout really is, its potential side effects, and natural alternatives.\u00a0<\/p>\n\n\n

What is Pre-Workout?<\/h2>\n\n\n

Pre-workout is a dietary supplement that helps support exercise performance by boosting energy. Some formulas also claim to have additional benefits like supporting muscle endurance, recovery, and growth.\u00a0<\/p>\n\n\n

Using a synergistic effect, pre-workout combines several different ingredients that work together to improve exercise performance. For this reason, researchers have recently classified pre-workout as MIPS, which is short for multi-ingredient pre-workout supplements<\/a>.\u00a0<\/p>\n\n\n

Most pre-workouts are available as a flavored powder or ready-to-drink beverage. However, the ingredients, and their effects, can vary by formula.\u00a0<\/p>\n\n\n\n

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What Does Pre-Workout Do?\u00a0 <\/h2>\n\n\n

First and foremost, pre-workout helps raise your energy levels prior to an intense physical activity. It provides energy rather quickly, usually within the first 30 minutes of taking.\u00a0<\/p>\n\n\n

In addition to energy, some pre-workout formulas can help with:<\/p>\n\n\n

Focus<\/strong><\/h3>\n\n\n

Caffeine<\/a> is a primary ingredient in most pre-workout supplements<\/a>. In fact, one serving of pre-workout usually packs the equivalent of one to two cups of coffee.\u00a0Caffeine is a stimulant, so it can help you stay alert and focused during exercise, in addition to its energy benefits.\u00a0<\/p>\n\n\n

Multiple studies have demonstrated the importance of internal focus during exercise. An example of internal focus includes prioritizing a specific muscle movement or activity (i.e., focus on not letting your knees go past your toes while squatting).<\/p>\n\n\n

For instance, a study<\/a> found that participants who focused on using their glutes to lift their leg during a hip extension exercise saw double the muscle activation of their glutes.\u00a0<\/p>\n\n\n

Growth and Strength<\/h3>\n\n\n

Creatine<\/a> is a compound found inside muscle cells. In the body, creatine supplies the muscles with energy to support daily physical activities.\u00a0In pre-workout, it helps boost the muscle’s creatine supply.<\/p>\n\n\n

Creatine supplementation can also help muscles tolerate heavy exercise loads, thereby promoting growth and strength.<\/p>\n\n\n

Many people also enjoy taking creatine because it draws water into the muscles which gives the appearance of fuller muscles.\u00a0As such, it’s popular among bodybuilders.<\/p>\n\n\n

Blood Flow<\/h3>\n\n\n

Some pre-workout supplements can help improve blood flow. The muscles rely on healthy blood circulation<\/a> during exercise.\u00a0L-arginine and l-citrulline are <\/mark><\/mark>amino acids that help produce nitric oxide<\/a>.<\/mark><\/mark> Nitric oxide is a vasodilator, meaning it helps relax the blood vessels to improve blood flow.<\/p>\n\n\n

Stamina<\/strong><\/h3>\n\n\n

After exercise, lactic acid build-up can cause muscle fatigue and damage. As a result, working out for longer periods of time can become more difficult.\u00a0<\/p>\n\n\n

For this reason, many pre-workout formulas contain beta-alanine. This amino acid can help boost endurance by keeping your muscle tissues free of lactic acid build-up, according to a meta-analysis<\/a>.\u00a0<\/p>\n\n\n

Recovery<\/strong><\/h3>\n\n\n

Some pre-workouts can support you after<\/em> exercising too. Pre-workouts made with BCAAs, or branched-chain amino acids, can speed up recovery by decreasing muscle soreness. Additionally, a systematic review<\/a> found that BCAAs are especially effective when taken prior to intense physical activity.<\/p>\n\n\n\n

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Is Pre-Workout Bad for You?<\/h2>\n\n\n

Pre-workout is generally safe<\/a> for consumption by most healthy adults, according to research looking at their use for less than eight weeks. However, it’s difficult to give a product-wide stamp of approval since there are so many brands on the market that offer different ingredient formulations. But what’s in pre-workout? Below, I reviewed some of the most common ingredients and their individual safety. Keep in mind, you should always look for supplements that feature clean, clinically-studied ingredients<\/a>.<\/p>\n\n\n

Safety profiles of the most common ingredients found in pre-workout:\u00a0<\/h3>\n\n\n\n