I know this may come as a shock to many of you, but I don’t wake up ready to work out. In fact, I don’t wake up ready to do anything but hit snooze. However, that eventually gets me nowhere except late, and that’s annoying. So, coffee. Black coffee is my choice pre-workout; it’s also my choice to get through life.
In recent years, pre-workout supplements have surged in popularity among fitness enthusiasts and athletes looking for an extra edge. These products promise enhanced energy, improved endurance and increased focus during workouts. However, with these benefits come potential risks, especially when pre-workouts are misused or taken without understanding their ingredients and possible side effects.
Pre-workout supplements are typically consumed about 20 to 30 minutes before exercise. They come in various forms, such as powders, drinks and capsules. Their primary purpose is to give users a boost in physical and mental performance during workouts. Ingredients can vary, but most pre-workouts contain stimulants like caffeine, amino acids like beta-alanine, nitric oxide boosters and vitamins. These ingredients are intended to improve blood flow, reduce fatigue and enhance focus and stamina.
The pros of pre-workouts
Enhanced energy: Caffeine is a common ingredient in pre-workout supplements, known for its ability to increase alertness and reduce the perception of effort. By stimulating the central nervous system, caffeine helps to delay fatigue and provides the user with a burst of energy that can lead to improved workout performance.
Improved endurance and stamina: Ingredients like beta-alanine and creatine monohydrate are often included to support muscle endurance. Beta-alanine reduces muscle acidity, which can help in prolonging workout sessions, while creatine is known to improve overall power and strength, especially during short, intense bursts of exercise.
Enhanced focus and motivation: Many pre-workout products include nootropic compounds, such as L-theanine and tyrosine, which can improve mental clarity and focus. These can be particularly beneficial for those who find it challenging to stay motivated or concentrate on their workout routine, allowing them to push through even when mental fatigue sets in.
Increased blood flow: Nitric oxide boosters, such as L-citrulline, are another common ingredient in pre-workouts. These compounds help to dilate blood vessels, leading to better blood flow and delivery of oxygen and nutrients to muscles, potentially aiding in a better “pump” and quicker recovery.
The cons of pre-workouts
Potential for dependence: Due to the high levels of caffeine and other stimulants, some individuals may become reliant on pre-workout supplements to feel energized, even on days they are not exercising. This dependence can lead to increased tolerance, requiring more of the supplement to achieve the same effect, which can be both financially costly and detrimental to health.
Possible side effects: The stimulant nature of pre-workouts can lead to side effects such as jitters, anxiety, insomnia and increased heart rate. Beta-alanine, while effective for endurance, can cause a tingling sensation in the skin, known as paresthesia, which some may find uncomfortable. In the past, when I’ve tried pre-workouts that contain beta-alanine, I personally find the tingling feeling to be so overwhelming that I lose concentration. I also immediately get The Weeknd’s “Can’t Feel My Face” song stuck in my head, which could last for days. Another side effect not worth it, IMO. Those with caffeine sensitivities or cardiovascular issues should be especially cautious.
High blood pressure and heart strain: Regular and excessive use of stimulant-heavy pre-workouts may strain the cardiovascular system, leading to increased blood pressure and, over time, a higher risk of heart complications. Those with pre-existing heart conditions or a family history of heart issues should avoid such supplements or seek advice from a healthcare provider.
Digestive issues: Some pre-workout formulas contain artificial sweeteners and sugar alcohols that can cause bloating, gas and even diarrhea in some users. Diarrhea and working out do not go together. Ever. Additionally, the caffeine and stimulants may lead to an upset stomach, particularly for those with sensitive digestive systems.
Long-term health risks
When used in moderation and as directed, pre-workout supplements can be relatively safe for most people. However, misuse or chronic overuse can lead to serious long-term health consequences.
Long-term reliance on stimulant-laden supplements can increase the risk of heart arrhythmias, hypertension and, in severe cases, heart attacks. Over time, the strain on the heart caused by high doses of caffeine and other stimulants can weaken the cardiovascular system.
Frequent and excessive use of ingredients like creatine can put stress on the kidneys, especially in those who are already at risk for kidney problems. Some pre-workouts may contain undisclosed ingredients or impurities that over time could negatively impact the liver’s ability to filter toxins.
Overuse of pre-workouts, particularly those with high caffeine content, can exacerbate anxiety and irritability and even lead to sleep disorders like insomnia. Caffeine can also lead to withdrawal symptoms, such as headaches and mood swings, when one tries to cut back.
The bottom line
While pre-workout supplements offer real benefits for those looking to maximize their performance, it’s crucial to be aware of the risks associated with their misuse. Those considering pre-workouts should read labels carefully, follow recommended dosages and consult with a health care provider, especially if they have any underlying health conditions.
