Do You Need Pre-Workout? What Research Says

New fitness products are emerging daily. Each one provides hope that, by using it, we will reach our goals faster, easier, or with greater efficiency. The problem is that they don’t always work as well as promised—if they work at all. This is where science steps in to give us the facts, and one newer product that researchers have taken a look at is called pre-workout.

What Pre-Workout Is

Pre-workout is a supplement designed to be taken before exercise. Common pre-workout ingredients include:

• Caffeine

• Creatine

• Amino acids like taurine and beta-alanine

• Branched-chain amino acids

• Nitric oxide precursors such as citrulline malate

• B vitamins

This product is available in a couple of different forms. One of the most common is a pre-workout powder. Unlike protein powder, which can be mixed with frozen fruit, milk, and a variety of other substances to consume it, pre-workout is generally only mixed with water. 

Pre-Workout Supplement Benefits 

Pre-workout supplements are often taken to boost energy. The energy increase comes largely from the common ingredient of caffeine. Depending on the per-workout formula, it can have as much as 300 milligrams of caffeine per serving. 

For comparison, a typical cup of coffee contains 95 milligrams of caffeine. So, you may be getting three cups worth in one supplement. That’s a lot.

The ingredients in pre-workout are also used for better exercise performance. Again, some of this improvement comes from the energy boost from the supplement’s caffeine. It’s easier to put in more effort when your energy level is high. Caffeine promotes this effect. Branched-chain amino acids also contribute to muscle energy production.

Other pre-workout ingredients support improved athletic performance in different ways. Beta-alanine helps reduce muscle fatigue. Creatine promotes muscle strength. So do some of the branched-chain amino acids, which also aid in muscle recovery.

Another benefit of pre-workout is how easy it is to use. You can throw it in your gym bag, make it when you’re ready, and drink it before starting an intense workout.

Do You Need Pre-Workout? 

Technically, all the ingredients in a pre-workout dietary supplement offer benefits related to sports and exercise. However, this doesn’t automatically mean that pre-workout is necessary. 

If you’re getting the ingredients in pre-workout another way, taking this type of supplement becomes unnecessary. Maybe you always have a cup or two of coffee before exercise. You have your caffeine covered. Or perhaps you take other supplements to increase muscle mass, reduce muscle soreness, or promote muscular endurance. In cases such as these, pre-workout wouldn’t be needed. 

But what does science say? Does the research support taking pre-workout before exercise? The results aren’t quite clear.

What We Know from Pre-Workout Research

In 2018, a review of pre-workout supplements was published in the Journal of the International Society of Sports Nutrition. The review did indicate that there was evidence that pre-workout could serve as an ergogenic aid. It noted a connection between taking this type of supplement and improved muscle endurance. Pre-workout may also increase lean muscle mass, promoting positive changes in body composition. (1)

The research wasn’t quite so definitive about other areas of fitness. Specifically, it couldn’t be ascertained whether long-term use provided positive effects on aerobic performance, force production, or subjective measures. Researchers noted some potential concerns as well.

One of their concerns was that it’s difficult to know for sure the benefits of pre-workout since different products contain different ingredients. And they contain these ingredients in different amounts. This prevents an “apples to apples” comparison to study the effects.

Another concern is whether athletes should use pre-workout. Because of the different blends of ingredients, some products may contain banned substances—even if unintentionally. Imagine being tested before an event only to learn that you can’t compete due to an ingredient you didn’t realize was in your pre-workout. At this point, neither your physique nor your performance matters. You’re out of the competition.

A final concern cited was whether pre-workout use is safe long term. This review indicated that most studies were eight weeks or less. This doesn’t give a lengthy enough time frame to determine the impact of taking this product for extended periods.

To be fair, not every piece of research is as apprehensive about pre-workout use, especially when used short-term. For example, one 2022 study noted that this type of supplement was associated with improved performance on sustained-attention, reaction-timed tasks. Participants had improved vigor and fatigue. In this case, the pre-workout contained caffeine, B vitamins, creatine monohydrate, a variety of amino acids, and several other ingredients. (2)

How to Choose a Pre-Workout Product

If you or a client want to try pre-workout, it’s helpful to know what to look for. The first step is to look at its list of ingredients. Does it contain all the common ingredients? What about any ingredients that are less common but also on the list? 

This is especially important if you take other supplements. Taking in too much of certain substances can cause more harm than good. It’s also important if you’re allergic to any of the ingredients or sensitive to caffeine. Read the ingredient list to see how much caffeine it contains. If it’s a lot, you may want to choose a different product.

Also, pay attention to other ingredients that you may not want in your diet. Does it contain artificial sweeteners? Many do. If this bothers you, look for one that doesn’t. 

If you’re an athlete, look for any ingredients that are banned in your sport. The World Anti-Doping Agency provides a prohibited list. (3) You may even reach out to the regulatory agency in your sport to confirm that any other ingredients don’t belong on that list.

Tips for Using Pre-Workout Dietary Supplements

Read the directions on the pre-workout to learn when to take it. Often, it is meant to be consumed about 30 minutes before exercise. But read the label to be sure.

As far as how often to take it, pre-workout isn’t something you want to take every day. It’s more so a product for days when your energy may be lagging. You might also want to take it before a more intense exercise session. 

If you take pre-workout too often, your body may develop a tolerance to the caffeine. This can make the supplement less effective for giving you the energy boost you want. Also, go for periods without it. Take it for a week or two, then don’t take it at all. Remember that it’s unclear what the effects are when using pre-workout long-term.

Some don’t mix pre-workout with water, which is referred to as “dry scooping.” The idea behind this approach is that the pre-workout will be more concentrated. In theory, this would deliver a stronger punch of effects. However, dry scooping isn’t advisable due to concerns over potential health risks.

Like any other supplement, pre-workout should be taken responsibly. It should also be monitored to identify whether it provides the desired effects. If not, then it may be best to skip it altogether.

ISSA’s Nutritionist Certification course provides the information needed to give clients personalized dietary and supplement advice. Whether advising them about the best pre-workout for them or counseling them on another area of their diet, this course prepares you for these conversations. 

References

1. Harty, P. S., Zabriskie, H. A., Erickson, J. L., Molling, P., Kerksick, C. M., & Jagim, A. R. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0247-6

2. Curtis J, Evans C, Mekhail V, et al. (July 10, 2023) Correction: The Effects of a Pre-workout Supplement on Measures of Alertness, Mood, and Lower-Extremity Power. Cureus 15(7): c128. doi:10.7759/cureus.c128

3. World Anti-Doping Agency. (n.d.). The prohibited list. World Anti Doping Agency. https://www.wada-ama.org/en/prohibited-list