The Pros and Cons of Pre-Workout Supplements (Science-Based)

Research on pre-workout supplements is still limited. But a few studies have established that certain ingredients are necessary to improve energy levels and athletic performance [1].

With that in mind, here are some of the ingredients you should expect in these supplements:

1. Caffeine

Caffeine is one of the most common ingredients in pre-workout formulas.

Even without exercise, caffeine boosts metabolic rates, increases endurance, and reduces fatigue.

However, a far more essential role caffeine plays in the function of a pre-workout supplement is stimulating the central nervous system to keep you mentally alert and focused, which leads to a boost in exercise performance [2].

2. Nitric Oxide

The human body produces natural nitric oxide compounds that improve blood flow by relaxing blood vessels.

Pre-workout supplements often contain common compounds that your body uses to make nitric oxide. These elements include L-citrulline, L-arginine, some dietary nitrates, and beetroot juice [3].

There are tons of benefits associated with taking the supplements, so let’s start with pre-workout pros:

1. Alertness and Focus

As mentioned earlier in this piece, the caffeine in pre-workout supplements boosts alertness and keeps you focused. This reduces your risk of injury when working out [7].

2. Improved Blood Flow

Pre-workout drinks can also aid in blood circulation within the body, especially within the muscles.

The nitric oxide in pre-workout supplements might assist in improving cardiovascular functions, in particular, the dilation of blood vessels when delivering nutrients and oxygen [8].

The improved circulation should result in less acid build-up and a boost in strength and muscular endurance.

“Whether you're looking to set a new PR, get a few more reps, or just get the most out of your cardio, a good pre-workout can be your ally.”

- Hobart Swan, Writer & Editor at Bodybuilding.com 

There is a dimmer side to pre-workout supplements, although they primarily affect those with underlying health conditions.

Let’s take a look at the cons of pre-workout supplements.

1. Overstimulation

One of the first things I check when I meet a new client is their health background. If the client has a history of heart problems, high blood pressure, and insomnia, then certain exercises are a no-go-zone.

It's more serious when it comes to recommending supplements.

A sharp increase in heart rate can develop complications for the patient and put their lives at risk, especially if they have a preexisting health condition.

That's because pre-workouts contain caffeine, a notorious ingredient that rapidly increases heart rates and energy levels.

Now, 400 mg of caffeine is safe for healthy adults. That's about four cups of brewed coffee.

However, because most pre-workouts contain 200 mg on average, I advise my clients to minimize their coffee intake, especially when taking the supplements, or instead opt for caffeine-free pre-workout supplements.

2. Headache

Earlier, we saw how citrulline is essential in boosting muscle blood flow. What’s the downside to this?

When blood pressure changes due to increased blood flow to the muscles, it might lead to migraines and headaches [14]. To reduce this effect, the best practice is to decrease the dosage or look for an alternative supplement with no citrulline as an ingredient.

First, It's wise to consult a doctor even before purchasing a pre-workout supplement. I cannot emphasize enough how important this step is, especially if you have a preexisting health condition.

That said, here are a few pre-workout tips to follow: 

• The best time to take pre-workout is more effective when taken daily. Research on their efficacy revealed that taking them daily had more positive results in three weeks than caffeine alone [18].
• Consume them 30 minutes before training. This is to give the pre-workout enough time to kick in.
• Due to the caffeine content in the supplement and the fact that you need enough sleep for the workout to be effective, avoid taking them after 9 pm.
• It's wise to check the ingredients first before purchasing to avoid ones that contain obscure ingredients.
• It's tempting to take lots of it. But it won't lead to better results. In any case, it turns up the side effects we mentioned.