If you are into fitness, chances are that you have heard of pre-workout supplements. These supplements are designed to increase your energy levels and focus, among other things, so that you can perform at your best during your workout. However, with so many options available on the market, it can be difficult to know which one is the best for you. In this article, we will explore the most common ingredients found in pre-workout supplements and their effectiveness.### What are pre-workout supplements?Pre-workout supplements are a type of dietary supplement that are taken before a workout to help increase energy levels, focus, and performance. These supplements often contain a blend of ingredients that are claimed to bring the body into a state of "readiness" for training. Some of the most common ingredients found in pre-workout supplements include caffeine, beta alanine, BCAAs, creatine, citrulline malate, electrolytes, protein, taurine, and vitamin B12.

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Beta alanine

Beta alanine is an amino acid that can increase the muscle buffering capacity when ingested over a period of several weeks. This is because the concentration of muscle carnosine may increase. However, one of the side effects of beta-alanine is parasthesia, which is a tingling sensation in the fingertips and nose. The amounts of beta-alanine found in most pre-workout supplements are far too small to have any effects, and the carnosine concentration needs about 4-6 weeks to increase. Therefore, taking a small dose just before exercise will have no effect at all.

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Caffeine

Caffeine is a well-known ingredient that can improve alertness and endurance exercise performance. However, the evidence that it improves performance during high intensity exercise workouts and resistance training is not as convincing. Caffeine would need to be ingested about an hour before the workout and can be found in coffee as well as synthetic caffeine in most pre-workout products.

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BCAAs

Branched-chain amino acids or BCAAs are a group of three essential amino acids: isoleucine, leucine, and valine. These amino acids are building blocks for protein, and leucine also has a role in turning on protein synthesis. Studies have shown that BCAA alone are ineffective in raising protein synthesis and that they would have to be ingested with protein. Chicken, for example, has more essential amino acids and more BCAA than most supplements. It is not necessary to take BCAAs before exercise, and studies show that protein post-exercise is at least as effective or more effective.

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Citrulline Malate

Citrulline malate is another amino acid that is produced in the body through the other amino acids that are consumed. Some studies have used citrulline as a precursor for arginine, with the goal of improving blood flow. However, the effects have been very small, and several studies have not been able to find any effects.

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Creatine

Creatine is one of the few supplements that has evidence that it can be beneficial in some situations for some people. If body stores of creatine are suboptimal, creatine supplementation for 5 days (high doses of 20 g per day) has been shown to restore the creatine stores. Studies have shown that higher muscle creatine concentrations are linked to improved repeated high intensity exercise performance. However, ingesting 1-3 grams of creatine just before a workout will not improve that workout.

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Electrolytes

Electrolytes like magnesium, potassium, and sodium are often touted as necessary pre-workout ingredients. However, there is no need to take them before a workout, and they will not have any effects.

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Protein

Protein is commonly found in pre-workout drinks and meals. It can help increase protein synthesis and promote muscle growth. However, most sources of protein can do this and there is no need to consume protein specifically before a workout.

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Taurine

Taurine is an amino acid that is used in energy drinks. Its role in exercise performance is unclear and research does not support its use for this purpose.### Vitamin B12Vitamin B12 plays an important role in metabolism and erythropoiesis. However, there is no evidence to suggest that it affects exercise performance, especially in individuals without a deficiency.

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Conclusion

pre-workout supplements contain a mix of ingredients, but caffeine is the only one that has been shown to improve performance. The other ingredients may have some benefits, but their effects are not significant enough to justify their use. Furthermore, some pre-workout supplements may contain illegal and potentially dangerous ingredients such as DMAA. It is important to be aware of what you are consuming and to speak with a healthcare professional before starting any supplement regimen. Remember, a well-balanced diet and regular exercise can provide all the nutrients and energy you need to perform at your best.

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Scientific References

1. Jagim AR, Harty PS, Camic CL. Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients. 2019 Jan 24;11(2). pii: E254. doi: 10.3390/nu11020254.