What is Is pre-workout and is it safe to take?
A pre-workout is a multi-ingredient formula, usually in the form of a powdered supplement which is designed to boost energy and improve athletic performance.
If you’re ever feeling tired or lethargic after a long day, then a pre-workout can help you regain focus and fuel you for a longer and more sustained workout. Pre-workouts have been around for a long time, however many of the pioneering pre-workouts had a negative stigma as they contained ingredients which are today considered elicit and not safe to consume. Although pre-workout supplements these days are generally safe, they aren’t completely risk-free. In this article we discuss the key ingredients to look out for and how to find a safe & energy-boosting pre-workout supplement.
What are the key components in a pre-workout?
Nitric Oxide: Your body naturally produces this compound which allows your blood vessels to relax and therefore improve blood flow. Arginine and Citrulline are often found in pre-workout supplement as these compounds help your body to naturally produce nitric oxide. Studies suggest that an increase in nitric oxide in the body can help to stimulate and boost oxygen and nutrient transport to your muscles during a workout.
Caffeine: Caffeine is proven to improve mental alertness, exercise performance and induce fat burning. Caffeine stimulates the body’s central nervous system, however you should always carefully monitor the amount of caffeine you consume per day - we go into further detail about this below.
Creatine: Creatine is a non-essential amino acid that is naturally produced in the body and stored in our muscles. Additional creatine can lead to improved recovery time, muscle mass, strength and endurance. Keep in mind that creatine is also a popular stand-alone supplement, so be sure that you’re not taking this supplement in excess. Generally speaking, 3-5g of creatine per day is safe to consume for adults.
Herbal Energy Boosters: Some pre-workouts now offer natural botanicals which can induce enhanced energy levels and concentration as an alternative to stimulants such as caffeine. Although caffeine is a proven performance enhancing chemical, it also has addictive properties and there’s a high chance you’re already consuming enough throughout the day. Natural botanicals can give you the energy kick you require, and unlike other stimulants won’t have a bad ‘come down’ or crash afterwards. These energy-boosting botanicals are often referred to as adaptogenic herbs and are classified as herbal pharmaceuticals. The two most effective herbs found in pre-workouts include:
Ginseng - Polysaccharides and Oligopeptides components found in ginseng help to ease fatigue and enhance physical performance.
Ginkbo Biloba - This Chinese native herb offers improved concentration, alertness and memory while aiding blood flow to the brain and body.
Ingredients/things to look out for and avoid.
Artificial sweeteners & Sugar alcohols - Whilst they enhance flavour with no calories, they can cause intestinal discomfort and distress (gas bloating, diarrhea).
Excess Caffeine - Caffeine in moderation is safe to consume, however if in excess, this stimulant can lead to increased blood pressure, impaired sleep and anxiety. The risk is that you’re likely ingesting caffeine from other sources such as coffee and energy drinks throughout the day. The average adult can safely consume up to 400mg of caffeine in a day, which is the same amount as about 3 - 4 coffees. Generally speaking, the average RDI for an adult is 3 - 4 mg of caffeine per kilogram of body weight. Before purchasing any pre-workout you should always inspect the ingredients to ensure the caffeine levels are suitable to you and your needs.
Banned / Illegal substances: Many supplements are imported or do not comply with local Australian regulations. Ensure your supplement is produced in the country of consumption and has captions such as ‘No banned’ or ‘No illegal’ additives and produced by a reputable brand which clearly illustrates the ingredients.
Skin tingling: Although this isn’t necessarily considered dangerous, skin tingling/ skin flushing is a common side effect that many users experience when taking pre-workouts. The ingredients ‘Beta Alanine’ and ‘Niacin’ found in pre-workouts are responsible for this sensation, however these ‘tingling’ sensations reside within about 30 minutes or so.
How do I safely take pre-workout?
As with any powdered supplement, you should always read the back of the manufacturers label and only consume the recommended serving size. This is particularly important for pre-workouts as many of them contain very high levels of caffeine, so it can be dangerous if you accidentally consume more than the recommended dose. Some pre-workout brands provide a plastic scoop in their packaging with a serving size usually between 5g - 10g, however more and more brands are now phasing out these disposable plastic scoops to reduce waste.
Alternatively, pre-workouts may suggest using 1 - 2 teaspoons to approximate their serving size, which can be a bit ambiguous and therefore risky as teaspoons vary in size and are difficult to consistently measure. At Pro Scoop we designed a shaker bottle which has a built-in, reusable supplement scoop so that you can accurately and safely measure any serving size. Our scoop has 5g, 10g, 20g & 30g embossed measurement markings making it the perfect solution to accurately measure all protein powders, pre-workouts and other powdered supplements.
When should I take pre-workout?
Yep you guessed it pre (before) your workout! It’s always best to read the directions on the back of the packaging, however most pre-workouts recommend consumption either 15 - 60 minutes before a workout. This should allow the supplement enough time to hit your blood stream and begin taking effect to energize you for your workout. Pre-workouts are usually in the form of a powder and are served by simply mixing or shaking together with water.
Can I take pre-workout every day?
Generally speaking, it is safe to take pre-workout on a regular basis, however your body can build up a tolerance to these supplements which is why we recommend cycling pre-workouts instead. If you find the supplement has become less effective we advise coming off it for 6 - 8 weeks to allow your body to reset. This is particularly important for pre-workouts which have stimulants in them such as caffeine. Stimulant-free pre-workouts which use natural adaptogens can safely be taken daily without the need to cycle on or off and without the negative side-effects of caffeine. Given the wide variety of pre-workouts available on the market, it’s always best to read the manufacturer’s guidelines regarding regular consumption.
We find pre-workouts are most effective when you take them only on the days you feel fatigued or lethargic for the most effective results.
Looking for a safe, natural and caffeine free pre-workout?
At Pro Scoop we’ve handpicked and tested many of the market-leading pre-workout supplements, however our go-to is Botanika Blends Power Potion which is available in two delicious flavours. This stimulant free pre-workout is easy on the stomach, easy to blend and gives you a sustained energy kick without the crash afterwards. These pre-workouts are also gluten-free, refined sugar free, vegan friendly, and contain no artificial flavours or additives, making it a safe and natural supplement to take before any workout.
