When you’re an athlete looking to optimize your performance and increase your energy, the consumption of a pre-workout is appealing.
This consists of stimulant ingredients like caffeine, and other active components (herbs, vitamins, minerals, proteins) that help reduce fatigue, increase motivation, and promote good recovery.
Here, I answer all the questions you might have about this popular sports nutrition supplement.
Read also | Dietitian’s advice before buying a pre-workout
Where do pre-workouts come from?
From the United States to Europe, formulation issues
In powder, gel, or capsule form, you can also make them at home. Also known as “boosters”, they first appeared in the United States in the 1980s.
The first formula was created by a bodybuilder: Dan Duchaine. They arrived in Europe in the early 2000s.
Due to the poorly adapted initial formulations, healthy athletes suffered heart attacks after consuming this supplement. Therefore, it was banned for sale in Europe until European regulations ensured its safe consumption.
However, many other pre-workouts had severe side effects related to their composition. Indeed, as the goal of this product is to stimulate, manufacturers used energizing ingredients in excessively high quantities.
Focus on one of the main ingredients: caffeine
The caffeine dosage found in many pre-workouts is now controlled. I recommend reading this EFSA article, which details scientific opinions on caffeine consumption.
One should not exceed 400 mg of caffeine per day, which is equivalent to 4 or 5 cups of coffee.
The formulas available on the European market have evolved. But they remain potentially dangerous if you overconsume certain stimulants.
Is pre-workout a dangerous dietary supplement?
A wide variety of formulas
You will not find two identical pre-workout formulas. Just as I explain in my article on mass gainers, each brand promotes its own recipe and merits.
These can range from a simple formulation containing sugar, caffeine, and a few vitamins, to extravagant formulas containing all the stimulants and active ingredients that can wake you up.
The risks of overconsumption
If you’re not used to consuming stimulants, I strongly advise against trying pre-workouts. They are so concentrated that they can cause fainting, tremors, heart arrhythmias, and sleep disturbances.
Simply look at the precautionary measures indicated on the packaging of this supplement: “not recommended for children, adolescents, pregnant or breastfeeding women, people consuming caffeine or stimulants, people taking medications, individuals with health issues, those who have undergone medical surgery within the last two weeks, do not exceed the recommended daily dose…”.
If your diet already contains stimulants without your knowledge, the risks of overconsumption are significant.
For example, consuming several coffees per day in addition to a pre-workout can lead to caffeine overdose and have harmful effects on the body.
The risk of injury
Training while fatigued can significantly increase the risk of injury. When the body is exhausted, it becomes more vulnerable, regardless of whether you’ve taken a pre-workout or not.
The most common injury is a stress fracture, which can occur if you’re in a state of overtraining. In fact, it’s not unusual for some athletes I’ve coached to greatly improve their performance after completely stopping their practice for several weeks.
My advice: listen to your body and train intelligently and for enjoyment.
False nutritional claims
Nutritional claims are the information a manufacturer is legally allowed to communicate about a product. These claims are validated at the European level and supported by numerous scientific studies.
An example of a recognized claim is: “Vitamin C helps reduce fatigue“. This is often found on bottles of orange juice.
Here is a completely false nutritional claim that I found on the packaging of a pre-workout: “beta-alanine, which some people love for its tingling effects, will help extend intensity and muscle explosiveness.”
A good dose of marketing
The legal regulatory limits are unfortunately often breached in the dietary supplement sector. So be vigilant when you are presented with the dozens of benefits of a product.
For example, whey protein has only one authorized nutritional claim: “proteins contribute to the development and maintenance of muscle mass.”
Is a pre-workout a useful dietary supplement?
No progress in your training
When you go to train, the goal is to enjoy yourself and do good for your body. For some, it is also about seeking self-improvement or performance.
Consuming a controversial and potentially dangerous product, to stimulate yourself in the first 30 minutes of your session will not help you progress.
Pre-workouts will be rather counterproductive. With a potential “up and down” effect and a backlash of fatigue that will occur in the second part of your workout.
The best pre-workout according to me: rest
Most athletes I’ve interviewed about their use of pre-workouts tell me they’re looking to fight fatigue before training.
The main reason for using a pre-workout is the energy boost before a workout. Know that if you manage to control your fatigue level, you won’t need to use a pre-workout.
In my opinion, the best way to train well is to get a good night’s rest. Also, think about avoiding excesses (too heavy meals, alcohol) and adjusting your training load as well as your rest phases.
Finally, a course of multi-vitamin and mineral complex can be interesting in two cases. If your training load is high (more than 12 hours per week). Or if your preparation period spans several months.
Read also | How to choose the best multi-vitamins?
