Pre-Workout: What Does It Really Do?

Pre-workout supplements are a hot topic if you are an athlete or regular gym-goer. These supplements promise to increase energy and improve workout performance.

Before you start to gulp down that glass of pre-workout powdered, it is important to understand what it actually contains and how it affects your body. Kate Patton, RD and CCSD, LD is a registered dietitian who explains what it is, how it works, and what you need to know before trying it.

What is pre-workout?

Patton explains that pre-workout supplements are pills and powders meant to be taken about 30 minutes before you start exercising.

Every supercharged scoop of capsule or capsule is like a turbo-boost for your system. Thanks to a combination of vitamins and nutrients, plus a whole lot of caffeine.

What is pre-workout?

Best preworkout for women are popular because they give you more energy and speed up your recovery.

How? Patton will walk you through the most commonly used ingredients in pre-workout supplement and how they can help increase your performance.

  • The 20 types of amino acids are available, including valine, beta-alanine and isoleucine. Patton explains that amino acids help to grow and repair muscles and decrease muscle soreness.

  • Beta-alanine This amino acids helps to produce carnosine which increases muscular endurance.

  • Caffeine This common substance can help increase endurance for high intensity exercise as well as improve focus and reaction time. Patton says that pre-workouts promise increased energy, focus, and performance.

  • Creatine Popular among athletes, creatine provides energy to your muscles. It can improve your strength and performance.

  • glucose: glucose is another name for Sugar. It can help increase your energy levels and is often included in pre-workout supplement.

  • Nitric Oxide: This compound is made up of nitrogen and oxygen. It increases blood flow. Patton states that this compound may increase your ability to do intense workouts, such as sprints and weight lifting. It can also reduce inflammation and improve recovery.

  • Vitamin B: These vitamins have many functions in your body but are especially useful in converting food into energy and transporting nutrients throughout your body.

Pre-workout benefits

Caffeine is the main ingredient in pre-workout products. This is not necessarily a bad thing. "Caffeine can be very beneficial when used in the right amount," Patton states. It stimulates the central nervous system , increases reaction time , and can help reduce fatigue.

Pre-workouts can be:

  • This will give you more energy to exercise.

  • Improve your exercise performance.

  • This will help you to recover quicker after working out.

Side effects of pre-workout

You can't buy them over-the-counter. This doesn't mean that they are 100% safe. Pre-workouts can contain as much caffeine as three cups of coffee, and anywhere from 150 mg (mg), to 300 mg (mg), of caffeine per serving. Yikes!

Patton suggests choosing products with less than 200 mg caffeine per serving. She advises that it is always a good idea to carefully read the label before proceeding with caution. Pre-workouts should not be used if you are sensitive to caffeine.

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Even if your body isn't sensitive to caffeine, pre-workout buzz can cause problems with caffeine over-caffeination. This is especially true if you consume more caffeine than recommended or if there have been a lot of caffeine before. Side effects include:

  • A racing heartbeat.

  • Gastrointestinal problems, such as diarrhea.

  • High blood pressure

  • Feelings of tingling in your arms or legs

  • Nausea.

Beware of dry-scooping a dangerous and popular social media practice. This TikTok trend is dangerous and involves consuming a single scoop of pre-workout powder dry without mixing it with water. Aspiration pneumonia can result from aspiration or choking. Patton warns that too much caffeine can lead to irregular heartbeats, heart attacks, and palpitations.

Is it safe for daily use?

Pre-workout can be a quick way to get a boost for days when you feel sluggish. Patton states that these products are safe and can be helpful if they have the correct ingredients and the company is trustworthy.

Pre-workout should not be taken more than once per day if you exercise a lot. Also, make sure you follow all dosage instructions.

Remember: A bad diet can't be replaced. Healthy foods rich in vitamins, nutrients and other nutrients are the best way to get your energy levels up for your workout.

Patton says that eating real food can provide many of the safe and natural ingredients found in pre-workouts. Before heading to the gym, you should:

  • Coffee.

  • Sandwich made from whole-grain with lean protein

  • Turkey.

  • Yogurt.

  • Cheese.

  • Eggs.

  • Celery, beets and leafy greens.

Patton states, "You don’t always know the ingredients in your pre-workout supplement,” but whole foods are always clear.