By using this site, you agree to the Privacy Policy and Terms of Use.
Accept

9two9.com

Aa
  • Lifestyle
    LifestyleShow More
    8 Moving Hacks That Make Packing Up So Much Easier
    8 Min Read
    Summer Dinner Recipes for When It’s Too Hot to Cook
    2 Min Read
    All the Frozen Pastas At Trader Joe’s, Ranked
    8 Min Read
    Easy Dinner Recipes For When You Don’t Want To Cook
    3 Min Read
    How to Decide on a Wedding Budget That Works for You
    8 Min Read
  • Finance
    FinanceShow More
    Productivity Tips for When Summer Is Calling Your Name
    9 Min Read
    How Mindfulness Can Help Level Up Your Finances
    9 Min Read
    Money Questions Newlyweds Should Ask Each Other
    8 Min Read
    Expert Financial Advice Everyone Should Follow
    11 Min Read
    Meet Evernote: Our Best Kept Secret for Staying Ahead of the Workplace
    8 Min Read
  • Sex
    SexShow More
    The Sex Position to Try Based on Your Enneagram
    9 Min Read
    5 Habits That Can Boost Your Sex Life
    9 Min Read
    Why Are Milenials Having Less Sex?
    8 Min Read
    Does Size Really Matter? We’re Breaking It Down
    7 Min Read
    10 Sex Positions To Try When It’s Too Hot To Function
    10 Min Read
  • Sport
    SportShow More
    Why 2022 Should Be the Year You Start Weight Lifting
    9 Min Read
    The Best Fitness Tips From Shay Mitchell’s Trainer
    14 Min Read
    The Workout Motivation Tips Our Editors Swear By
    8 Min Read
    Fitness Tips To Follow if You Hate Working Out
    7 Min Read
    6 Ways to Feel More Toned By Tomorrow
    7 Min Read
  • Tech
    TechShow More
    OnePlus Nord CE 2 review
    15 Min Read
    Nubia Red Magic 7 review
    19 Min Read
    Realme 9 review
    17 Min Read
    Breville Barista Max review
    12 Min Read
    Apple iPhone 13 Mini review
    17 Min Read
  • Contact
  • English
    • Русский
    • Українська
    • Polski
    • Deutsch
Reading: Is a Pre-Workout Supplement Necessary?

9two9.com

Aa
  • Lifestyle
  • Finance
  • Sex
  • Sport
  • Tech
  • Contact
  • English
Search
  • Lifestyle
  • Finance
  • Sex
  • Sport
  • Tech
  • Contact
  • English
    • Русский
    • Українська
    • Polski
    • Deutsch
9two9.com > Sport > Is a Pre-Workout Supplement Necessary?
Sport

Is a Pre-Workout Supplement Necessary?

Jena Mcpherson
Last updated: 2022/11/23 at 4:38 PM
By Jena Mcpherson 9 Min Read
Share
SHARE

So the last thing you want to do after a long day is work out. The supplement industry knows that. Pre-workout supplements are no longer reserved for bodybuilders or professional athletes; just a quick scroll through “What I Eat in a Day” videos on TikTok or the #fitspo hashtag on Instagram might be enough to make you feel like you’re missing out on a workout staple. But what’s really in all those powders and drinks, and do they really make a difference? Honestly, I have no clue, so I did what any good wellness editor would and went to the experts. If you’ve ever been confused about the endless world of supplements or asked yourself if a lack of a pre-workout drink is the reason you’re not seeing results, this one’s for you. Read on for my deep dive into pre-workout supplements and find out what the experts have to say.

Contents
What is a pre-workout supplement?Does taking a supplement before a workout really make a difference?What are the potential harms?The verdictMore options to boost your workout beforehand

What is a pre-workout supplement?

While there are hundreds of brands and types of products intended to be consumed before a workout, it turns out most of them share the same basic ingredients intended to benefit energy, endurance, or results. “Pre-workout supplements often contain ingredients like amino acids, vitamin B, caffeine, and creatine,” explained Dr. Eva Gamallo RMT, MD, a medical consultant for Sensible Digs. In summary, the purpose is to maximize the time you spend at the gym by increasing benefits and results. “Pre-workouts are a combination of biochemically active products designed to improve energy, focus, blood flow, and energy to muscles and enhance recovery potential,” explained Dr. Shaffer Mok MD, a gastroenterologist and medical adviser to Sovereign Laboratories. Many people take them purely for energy (especially early-morning gym-goers), while weight-lifters and marathon-trainers take them to speed progress. So can a powder or liquid shot really help us reach our fitness goals?

Does taking a supplement before a workout really make a difference?

The short answer: maybe, maybe not. While there are many studies that conclude that individual ingredients commonly used in pre-workout supplements might increase performance (for example, caffeine has been shown to potentially increase speed and power output), there’s not enough research on the supplements themselves, so athletes, trainers, and doctors are left to their own personal experience and research. “There is still limited data on how these common ingredients may benefit athletic performance, so there’s an ongoing debate among experts (about) whether or not they actually make a difference. Some advocates swear they improve energy and have fitness benefits, while others believe in dangerous effects of taking these supplements,” Dr. Gamallo explained.

What are the potential harms?

If I haven’t already stated this enough, here’s a quick reminder: With any vitamin or supplement, it’s important to do your own research and talk to your doctor before trying for yourself. Here’s the reason why: Many experts I spoke to believe many of these products could have potentially harmful ingredients. “These dietary supplements are not always closely regulated, and many contain artificial sweeteners,” Dr. Gamallo said. Dr. Mok agreed, pointing out that even if a product doesn’t contain artificial sweeteners, an unnatural or excessive dose of common “good” ingredients can have a negative effect. “Be wary of high doses of caffeine in unnatural sources, as it can significantly alter your sleep (at any time of day), which is the most critical part of any exercise regimen.” 

Plus, pre-workout supplements were intended for major athletes or serious marathon runners. Not to undermine your workouts (trust me, a hot yoga class or HIIT session is tough as hell), but if you’re not routinely pushing your body to the point of exhaustion or working out for a couple of hours every day, you probably don’t need a pre-workout supplement and may not even notice a difference, since a healthy body should give you all the endurance and energy it needs for a standard workout sesh. “If you’re a recreational exerciser and are just working out to stay in shape, you probably don’t need a pre-workout,” said Ashlee Van Buskirk BSN, a personal trainer, health coach, and founder of Whole Intent. 

More Read

Why 2022 Should Be the Year You Start Weight Lifting
The Best Fitness Tips From Shay Mitchell’s Trainer
The Workout Motivation Tips Our Editors Swear By

The verdict

Some experts I talked to add a scoop of powder (like Vital Proteins) to their water before a workout and feel a difference in energy levels, endurance, or speed, but most declared pre-workout supplements are unnecessary at best and harmful at worst. To determine what’s right for you, talk to your doctor and experiment to find what’s best for you. “A lot of training is psychological,” said Jake Harcoff MS, CSCS, TSAC-f, CISSN, head coach, and owner of AIM Athletic. “If pre-workout use helps you get in the gym more consistently, feels good for you, and is something you’ve discussed with your doctor, it might be worth sticking with.”

The point that I believe is most important is that a healthy body shouldn’t really need a pre-workout supplement. If you’re lacking energy or feel like you can’t challenge yourself during workouts, a supplement is not the answer. “The key is understanding your body,” said Serena Poon, a celebrity nutritionist and wellness entrepreneur. “A lack of energy during workouts could be caused by an array of factors and may not be something that can be fixed with supplements.” In other words, if your workouts are lacking, look into your overall diet, sleep quality, vitamin levels, gut health, recovery days, and stress levels before opting for a pre-workout supplement.

Still swear by your pre-workout mix or dying to try the new supplement your favorite fitness influencer posted about? You know what to do: Talk to your doctor. Dr. Jaydeep Tripathy, a primary care doctor at Doctor Spring, explained that he doesn’t personally recommend pre-workout supplements to patients, but if a patient wants to try a product, they’ll take a look at the ingredients together to decide if its right. “I explain each ingredient and the possible implications, and then let them decide on their own if they want to continue using it (with precaution, of course).”

More options to boost your workout beforehand

While experts disagree on pre-workout supplements and not enough research has been done to either fully support or discourage them, there is something every expert can agree on: the benefits of real, whole foods. “In my opinion, the best way to attain the benefits of pre-workout supplements is by eating a nutritious and balanced diet with the same active ingredients found in supplements.” Dr. Gamallo said. Try pregaming workouts with whole foods that contain the same ingredients supplements offer, like coffee and tea, which contain caffeine to increase energy and alertness during exercise, or watermelon, which contains L-citrulline, an amino acid commonly used in pre-workout supplements that increases blood flow in tissues for better muscle performance.

Likewise, Dr. Tripathy recommended water (duh!) because staying hydrated will help with recovery, and natural drinks like coconut water can help replace electrolytes lost through sweat. Poon also said to never underestimate the power that good ol’ fashion carbohydrates can bring to your workout. “Carbohydrates store in your body as glycogen, which is your main power source for exercise,” she explained. “Eating a small meal that contains carbohydrates, such as a piece of whole-grain peanut butter toast or a banana can help boost your energy for your workout.” Bottom line: Sure, pre-workout can be super beneficial in getting the most out of that gym time, but it doesn’t have to be from a supplement. 

Jena Mcpherson 23/11/2022
Share this Article
Facebook Twitter Email Copy Link Print

Editor's Pick

The Best Journal Prompts for Each Enneagram Type
Why 2022 Should Be the Year You Start Weight Lifting
The Best Trader Joe’s Products That Aren’t Food
How Can You Fix a ‘Bad Kisser’?
What a Dry Spell Taught Me About Sex

More Popular

Tech

Ninebot KickScooter D38E review

By Jena Mcpherson 12 Min Read

Why Rest Days Are Crucial For Your Workout Routine

By Jena Mcpherson
Sex

What to Do If Your Partner Doesn’t Go Down On You

By Jena Mcpherson 9 Min Read
- Advertisement -
Ad image
Sex

I Got Ghosted After Sex—Does That Mean I’m Bad in Bed?

I mourn for the days when I had never felt the pang of disappointment of getting…

By Jena Mcpherson
Sex

How Can You Fix a ‘Bad Kisser’?

Remember when everyone said we’d remember our first kiss forever? Well, I wish I could forget…

By Jena Mcpherson
Sport

Why Cycle Syncing Workouts are the Way to Go

Do you crush intense HIIT sessions one week only to slog through burpees the next? If…

By Jena Mcpherson
Sport

10 Ways Yoga Drastically Changed My Life

Thanks to mainstream media, many of us know yoga as a workout that involves breathing, different…

By Jena Mcpherson
Sex

How to Make Your Sex Life Better in Your Relationship

Whether it’s the honeymoon phase or you’ve been together for five years, people expect us to…

By Jena Mcpherson

Removed from reading list

Undo
Welcome Back!

Sign in to your account

Lost your password?