If you spend time at the gym or in any fitness community, chances are you’ve heard people talking about pre-workout. But what is pre-workout, and what does pre-workout do? Pre-workout is the common term for a category of supplements that are marketed as improving workout performance. Let’s take a look at how pre-workout powder and supplements can impact your body and workout.

Key Ingredients in Pre-Workout Supplements

What do pre-workout supplements do? The ingredients in these supplements claim to improve energy, circulation, focus, and endurance to help boost your performance when you exercise. According to Harvard nutrition experts, some of the ingredients commonly found in pre-workout powder supplements do have evidence-based uses in sports nutrition and have been categorized as safe and effective by the International Society of Sports Nutrition (ISSN). Those ingredients are:

• Beta-Alanine: This amino acid is produced naturally in the liver but is also found in meat, fish, and poultry. There is evidence that when taken for two to four weeks at four to six grams per day, beta-alanine can improve workout performance. This is particularly true for high-intensity exercises or sprints lasting one to four minutes. Additionally, it can minimize neuromuscular fatigue, especially in older adults.
  

• Branched-chain amino acids (BCAAs): These naturally occurring amino acids include isoleucine, leucine, and valine and are found in dietary protein. BCAAs help to regulate muscle protein metabolism and could help with muscle building and muscle soreness. 

• Caffeine: In high-performance and competitive athletes, this stimulant has been shown to improve performance for short-term high-intensity and endurance-based exercise. When taken at low doses of three to five milligrams per kilogram of body weight before exercise, it can increase endorphin release, improve neuromuscular function, reduce perception of exertion, and improve vigilance and alertness. However, larger doses of caffeine do not improve performance and instead cause side effects. Additionally, the FDA has advised against using caffeine pre-workout powder as even very small amounts can cause accidental overdose. Just one tablespoon, or 10 grams, is a lethal dose for an adult.
  

• Creatine: This naturally occurring compound is synthesized in the body from amino acids in red meat and seafood. It’s found in skeletal muscle, but as a supplement, it can increase muscle availability of creatine stores, which can enhance high-intensity exercise capacity and adaptations. The ISSN-recommended dose is either five grams four times daily for five to seven days to saturate creatine muscle stores, followed by three grams per day for maintenance or three grams per day for 28 days. It’s generally found to be safe at this dosage, though creatine is not recommended for people with kidney disease or bipolar disorder.
  
• Nitric oxide: Made of nitrogen and oxygen, this compound increases blood flow, which can help improve short bursts of high-intensity exercise. It can also reduce inflammation in the body and help aid recovery after a workout.

As supplements, these ingredients have not been reviewed by the FDA for safety or effectiveness, so consult your doctor before taking them. Frequently, supplement dosing is not monitored well enough to ensure safety.

The Benefits of Taking Pre-Workout

Now that you know what a pre-workout does, what does it actually do for your performance? There are several benefits of pre-workout supplements when it comes to your body and exercising. 

More Energy

Several of the ingredients frequently found in pre-workout supplements help boost your energy. Some ingredients offer energy for short-term intensity bursts, while others can help with endurance. Just make sure you stick to the recommended doses so that you don’t overdo it and experience negative side effects instead. 

Better Circulation

The amino acids and nitric oxide found in many pre-workouts can improve your circulation by dilating your blood vessels and improving heart function. Better blood flow equals more oxygen and nutrients to your muscles when they need it most. It also means that the acids that make your muscles sore are flushed out more effectively, helping you feel better after a workout.

Better Focus

Several of the ingredients found in pre-workout supplements, like caffeine, can improve your focus. This not only helps you stay motivated and honed in during difficult workouts, but it can help you use your muscles more effectively. You’ll get better results and are less likely to hurt yourself. 

Faster Recovery

One of the greatest benefits of pre-workout supplements is a quicker recovery from your workout. When you don’t get as sore, your muscles are experiencing less stress, which minimizes the likelihood of injury. It’s easier to maintain your workout schedule, but it also means your body repairs itself faster.

How to Choose the Right Pre-Workout Supplement

There are a lot of different supplements out there, so how do you know which one to choose? Unfortunately, since the FDA doesn’t regulate supplements, studies have found that dosages and ingredients aren’t always accurate. Some supplements can contain undisclosed ingredients masked behind “proprietary blends.”

To protect yourself, look for pre-workouts with the ISSN that have ingredients that have strong evidence of safety and effectiveness. It’s also smart to skip supplements that haven’t been tested by a third party, like U.S. Pharmacopeia (USP), NSF International, or ConsumerLab. You should also avoid pre-workouts with ingredients that don’t actually help you, including:

• Additives
• Artificial sweeteners
• Emulsifiers
• Excess caffeine 
• Steroids 
• Sugar alcohols

Remember that the FDA has not reviewed pre-workout supplements for safety or effectiveness, so it’s best to talk to your doctor or dietitian before using them. If you decide to take them, stick to the smallest dosage to see how your body reacts.

When and How to Take Pre-Workout for Optimal Results

If your doctor or dietitian has approved pre-workouts for you, take them about 20-30 minutes before your workout. This gives your body time to process the supplements so they can provide the benefits you’re after. And what do pre-workout supplements do when you take them correctly? If you take them at the right intervals before you work out and take them consistently, the beneficial ingredients can build up in your body so that your body can use them effectively. It may take a couple of weeks, but you should notice improvement in your energy, endurance, and recovery.

Most importantly, pay attention to your body once you start taking pre-workouts, and never take more than the recommended dosage. If you start experiencing any strange side effects, stop taking the supplements immediately and talk to your doctor. So, what does pre-workout do if you use too much?

Potential Side Effects and How to Avoid Them

Unfortunately, because supplements aren’t well-regulated, side effects are not uncommon with pre-workout supplements. One study found that 54% of participants reported side effects after using pre-workouts, with females more likely to experience these side effects despite being less likely to use excess dosages, including:

• Blood sugar changes
• Diarrhea
• Digestive symptoms
• Heart abnormalities
• High blood pressure
• Leaky gut
• Nausea
• Skin reactions
• Tingling in your arms and legs

How can you avoid these side effects, which can range from unpleasant to downright dangerous? Here’s what to do. 

Use Third-Party Tested Products

Make sure your pre-workouts have been tested by one of the credible third parties listed above. This ensures transparency about ingredients or dosages, giving you peace of mind that it doesn’t have undisclosed or unsafe amounts that could be hazardous to your health. 

Stick to the Recommended Dose

Never use more pre-workout than is recommended on the label or by your doctor or dietician. It’s also a good idea to use it just once a day and not too close to bedtime, as the caffeine could keep you awake. 

Don’t Use Other Supplements Simultaneously

It’s best to skip other supplements while using pre-workouts since you might accidentally get too much of a certain ingredient. If you want to use a different supplement simultaneously, talk to your doctor or dietician first to make sure it’s safe. 

Don’t Ignore Your Diet

Your pre-workouts (and your body in general!) will work more effectively if you maintain a healthy diet rich in vitamins and nutrients. Eat before a workout so you have the energy you need. Many ingredients found in pre-workouts are naturally in healthy foods anyway, so a healthy diet may mean you don’t need the supplements at all. 

Maximizing Your Workout: Is Pre-Workout Right for You?

So, what is a pre-workout supplement going to do for you? Pre-workouts are never necessary. However, if you do your research, choose a third-party tested product, and take only the recommended dosage, you could find that pre-workouts give you a boost when you want it. Be careful that you choose a product with the beneficial ingredients above, which are deemed safe and effective by the ISSN. Skip anything with additives or unfamiliar ingredients. And most importantly, talk to your doctor before beginning any pre-workout supplement regimen. 

If you take a vetted product as recommended and pay close attention to how your body feels after taking it, you could enjoy some real benefits. Even while taking pre-workouts, make sure you continue to stay hydrated, eat a healthy diet, and get plenty of sleep so your body can access the resources it needs and recover well.