Whether you’re an athlete or just like to go to the gym regularly, you’re probably well aware of pre-workout supplements. They promise energy-boosting properties and are meant to enhance how well you pump iron.

But are pre-workout supplements really good for you? Are there things you need to be aware of, and are there natural alternatives? We spoke to Hanlie Jordaan, a well-known sports dietician based in Cape Town, to provide some insights on how pre-workout powders and supplements affect your body.

What is pre-workout?

“Pre-workout supplements are designed to enhance your exercise performance by providing a boost in energy, focus and endurance,” says Jordaan.

“They typically come in powder form that you mix with water and drink before your workout.”

They’re meant to be taken about half an hour before you start your exercise routine. Many different brands of pre-workout powders differ greatly in terms of ingredients, but all promise to give you an edge in the gym.

What does it do? How does it benefit someone who is about to exercise?

According to Jordaan, pre-workouts can have several benefits:

What are the most common ingredients found in pre-workout, and are they all safe?

Pre-workouts contain a cocktail of ingredients, each serving a specific purpose. However, their safety can depend on individual tolerance and dosage:

• Caffeine boosts energy and focus but can lead to jitteriness or insomnia when consumed excessively.
• Beta-alanine buffers lactic acid in muscles, reducing fatigue and improving endurance. It’s generally safe but can cause a harmless tingling sensation.
• Creatine supports strength and muscle growth. While considered safe at recommended doses, it may cause digestive issues in some people.
• Branched-chain amino acids (BCAAs) aid in muscle recovery and reduce soreness. Overuse might lead to digestive issues or an imbalance in amino acid levels.
• Nitric Oxide Precursors improve blood flow and muscle pumps. High doses can cause digestive discomfort or a drop in blood pressure.
• Sodium and potassium maintain fluid balance and prevent cramping. Overconsumption can lead to imbalances.

 

Are there people with certain allergies or intolerances that should avoid pre-workout powders?

Certain people should avoid pre-workout powders due to allergies or intolerances, says Jordaan. These include those sensitive to artificial sweeteners and flavours, caffeine, dairy, gluten, and soy. Some medications also have contraindications with green tea, a common ingredient in many pre-workouts.

What are the possible side effects to look out for?

While pre-workouts can be beneficial, they can also cause side effects such as jitteriness, increased heart rate, digestive issues, sleep disturbances, tingling sensations, headaches, elevated blood pressure, dehydration, mood changes and skin reactions.

Is it safe to use every day?

Jordaan advises against the daily use of pre-workout supplements. “Using pre-workout supplements daily can lead to tolerance, where you need higher doses for the same effects and increase the risk of side effects like cardiovascular strain, digestive issues, and sleep disturbances,” says the sports dietician. 

“Regular use may also contribute to dependency and disrupt nutrient balance.”

It’s advisable to use pre-workouts occasionally and consider taking breaks from stimulants. Regular use can lead to tolerance, increased risk of side effects, dependency, and nutrient imbalance.

Are there natural alternatives to pre-workout?

If you’re not keen on pre-workout powders, Jordaan suggests these natural alternatives that can provide a similar boost:

• Green Tea: A mild caffeine boost along with antioxidants.
• Beet Juice: Can improve endurance by increasing blood flow.
• Berries: Rich in antioxidants, they can help reduce exercise-induced inflammation.
• Oats: Provide sustained energy with complex carbohydrates.
• Bananas: Packed with potassium and carbohydrates, they can help maintain energy levels and prevent muscle cramps during exercise.
• Chia Seeds: Rich in omega-3 fatty acids, protein, and fibre, they can provide lasting energy and support overall health.
• Greek Yogurt: Provides protein and carbohydrates for energy and muscle support. It’s also a good source of probiotics, which can aid digestion.
• Milk: Contains BCAA’s and Whey.
• Meat: Contains creatine and beta-alanine.

Pre-workout supplements can be beneficial but should be used wisely. Always consult with a healthcare professional before starting any new supplement regimen. Happy training!