Are your friends scooping pre-workout powder before hitting the gym?  It’s become a common sight in fitness circles—teen athletes eagerly mixing up their energy-boosting concoctions before lifting weights or tackling intense cardio workouts.  While pre-workout supplements, specifically multi-ingredient performance supplements (commonly referred to as MIPS), can offer a surge of energy and focus, they’re not without their own set of considerations.  In this blog, we’ll dive into the world of pre-workouts, exploring their benefits, potential drawbacks, and the importance of using them wisely.  So, before you reach for that shaker bottle, let’s get the scoop on what really goes into your pre-workout routine.

MIPS target multiple aspects of athletic performance simultaneously, with ingredients such as caffeine and creatine shown to increase energy levels and muscle strength [1,2], and beta-alanine helping buffer lactic acid build-up during intense exercise [3].  This delays the onset of fatigue and therefore, allows users to work out harder for longer periods of time [3].  Experts believe that other components like nitrate and the amino acids L-citrulline and L-arginine may enhance muscular endurance by improving blood flow and consequent nutrient availability [4,5].

Some studies have shown that combining multiple ergogenic agents can lead to enhanced results compared to using each ingredient individually [1]; however, researchers have yet to establish the optimal dosage of each ingredient needed to yield promised or desired results.  Additionally, the amount of each ingredient included in many pre-workout supplements is often vague or not clearly defined [1].  This lack of clarity can make it difficult for consumers to determine the effectiveness and safety of these products.

In conclusion, while MIPS may offer potential benefits in terms of performance enhancement, there is still a need for further research and regulation in order to ensure the efficacy and safety of these products.  If you decide to use them, athletes are advised to do so responsibly and in moderation, as overuse can lead to negative side effects, including increased heart rate, insomnia, and GI discomfort [6].  It is important for individuals to consult with a healthcare professional before starting any new supplement regimen.  

References

1. Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient Pre-Workout Supplements, Safety Implications, and Performance Outcomes: a Brief Review. Journal of the International Society of Sports Nutrition. 2018;15(1). doi:https://doi.org/10.1186/s12970-018-0247-6
2. Watson S, Morgan KK. An Overview of Creatine Supplements. WebMD. Published December 11, 2023. Accessed June 25, 2024. https://www.webmd.com/vitamins-and-supplements/creatine
3. Geng C. Beta-alanine: Function, Benefits, and Sources. www.medicalnewstoday.com. Published May 30, 2022. Accessed June 25, 2024. https://www.medicalnewstoday.com/articles/what-does-beta-alanine-do
4. Van De Walle G. 5 Health Benefits of Nitric Oxide Supplements. Healthline. Published March 25, 2018. Accessed June 25, 2024. https://www.healthline.com/nutrition/nitric-oxide-supplements#TOC_TITLE_HDR_5
5. All R. Nitric Oxide Supplements: Benefits, Effectiveness, and Risks. www.medicalnewstoday.com. Published January 26, 2024. Accessed June 25, 2024. https://www.medicalnewstoday.com/articles/326381#how-they-work
6. Preiato D. 5 Side Effects of Pre-Workout Supplements. Healthline. Published July 16, 2019. Accessed June 25, 2024. https://www.healthline.com/nutrition/pre-workout-side-effects