The Power of Pre-Workout Supplements: Elevating Your Workout Routine

By Dr. Mark Evans, PhD, Optimum Nutrition, EMEA Performance Nutritionist

Key Learnings

• What is a Pre-Workout Supplement? Pre-workout supplements are specialised formulations designed to improve feelings of energy*, alertness^, and focus^ during exercise.

• How to Use Pre-Workout Supplements The general recommendation is to consume pre workout supplements 15-60 minutes before exercise.

• Why is Caffeine in Pre-Workout Supplements? Simply, when caffeine builds up in your body, it stops you from feeling tired.

• How Much Caffeine Do I Need? Caffeine formulations in the range of 3-6 mg per kilogram body mass have been consistently found to improve exercise performance.

• Caffeine’s Ability to Support Performance. Caffeine’s ability to increase feelings of alertness, and ability to enhance endurance performance is well documented.

• Other Key Ingredients in Pre-Workout Supplements. Beyond caffeine, pre-workout supplements often contain other active ingredients like beta-alanine, citrulline, and creatine.

Contents

1. What is a Pre-Workout Supplement?
2. How to Use Pre-Workout Supplements
3. Why is Caffeine in Pre-Workout Supplements?
4. How Much Caffeine Do I Need?
5. Caffeine’s Ability to Support Performance.
6. Other Key Ingredients in Pre-Workout Supplements.

In your journey to improve your physical performance and fitness, pre-workout supplements offer an extra boost to everyone from elite athletes to fitness enthusiasts. This guide delves into the essence of pre-workout supplements, exploring their various forms, usage guidelines, caffeine content, and how they work to improve your workouts and training. Understanding these components can empower individuals to make informed choices that align with their fitness goals.

What is a Pre-Workout Supplement?

Pre-workout supplements are specialised formulations designed to improve feelings of energy, alertness, and focus during exercise. They come in various forms, predominantly as powders and shots. The powdered forms are mixed with 350-400 ml of cold water to create a drink, offering customisable dosing and flavour options. Shots, on the other hand, provide convenience and portability, often delivering a concentrated dose of the active ingredients.

How to Use Pre-Workout Supplements

To maximise benefits, it’s essential to use pre-workout supplements correctly. The general recommendation is to consume pre workout supplements 15-60 minutes before exercise1. This timing allows the body to absorb the active ingredients, primarily caffeine, ensuring peak physical performance during workouts. It’s crucial to follow the recommended dosage on the product label to avoid potential side effects.

Why is Caffeine in Pre-Workout Supplements?

Caffeine’s main function is as a central nervous system stimulant by blocking adenosine receptors2. Adenosine is a substance that promotes sleep and relaxation; when caffeine stops adenosine attaching its receptors, it can lead to increased alertness and energy. Simply, when caffeine builds up in your body, it stops you from feeling tired. As time goes by your caffeine levels reduce and you start to feel tired again. This action of caffeine makes it an effective ingredient in pre-workout supplements, enhancing focus and alertness.

How Much Caffeine Do I Need?

As well as pre workout supplements, caffeine can be found in coffee, tea, soft drinks, energy drinks, and chocolate3. An average 200-250 ml cup of coffee contains approximately 100 mg of caffeine. For comparison, Gold Standard Pre Workout and Gold Standard Pre workout Shot both contain 175 mg of caffeine per serving, and the Advanced formula contains 200 mg of caffeine per serving. This is comparable to 1-2 strong cup of coffee. The caffeine content in pre-workout supplements is specifically calibrated to support athletic performance, providing a more substantial boost than a regular cup of coffee. Caffeine formulations in the range of 3-6 mg per kilogram body mass have been consistently found to improve exercise performance. While doses as low as 2 mg per kilogram body mass have also shown a positive effect1. For a 70kg individual, a caffeine dose of 140-210 mg is recommended to support performance.

Caffeine’s Ability to Support Performance

The type of ‘energy’ you get from caffeine is very different from the energy you get from food. Caffeine does not provide ‘caloric’ energy. Instead, it temporarily wards off feelings of tiredness and promotes feelings of focus and alertness by blocking receptors in your brain. This results in an increase in feelings of energy. In contrast, food is the body’s primary energy source, supplying calories that are converted into glucose and other fuels for your muscles. Caffeine’s ability to increase feelings of alertness, and ability to enhance performance is well documented1. Caffeine has been consistently reported to improve endurance performance by 2-4%, including cycling, running, and swimming4,1; muscular strength5, and sport specific performance measures such as jump height in basketball players6, and passing accuracy in soccer players7. Caffeine is one of the most evidenced based sports supplements, with findings supporting it ability to increase athletic performance in a variety of sporting disciplines.

Other Key Ingredients in Pre-Workout Supplements

Beyond caffeine, pre-workout supplements often contain other active ingredients like beta-alanine, citrulline, and creatine. Beta-alanine helps to remove the acid that builds up in the muscle after high intensity exercise, allowing you to train for longer at higher intensities. Citrulline helps to improve blood flow to the muscle, enhancing oxygen and nutrient delivery. These ingredients work together to improve your workouts.

Additional Considerations

When choosing a pre-workout supplement, it’s crucial to consider individual tolerance and any underlying health conditions. Some individuals may be sensitive to caffeine or other ingredients. It’s also important to understand that these supplements are not a substitute for a balanced diet and should be used in conjunction with a healthy lifestyle.

Conclusion

Pre-workout supplements, offer a convenient and strategic way to increase energy levels, alertness, and focus during your workouts. By understanding the ingredients and proper usage, individuals can effectively integrate these supplements into their fitness routine for the best results.

*Vitamins B6, B12, niacin and pantothenic acid contribute to normal energy-yielding metabolism. ^Caffeine contributes to increased alertness and improved concentration.

References

1. Guest, N. S., et al. (2021) International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1.

2. Black, C.D., Waddell, D.E., & Gonglach AR (2015) Caffeine’s ergogenic effects on cycling: neuromuscular and perceptual factors. Med Sci Sports Exerc, 47(6):1145–1158.

3. Kerksick, C. M., et al., (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38.

4. Ganio, M.S., et al. (2009) Effect of caffeine on sport-specific endurance performance: a systematic review. J Strength Cond Res, (1):315–324.

5. Grgic, J., & Mikulic, P. (2017) Caffeine ingestion acutely enhances muscular strength and power but not muscular endurance in resistance-trained men. Eur J Sport Sci, 17(8):1029–1036.

6. Puente, C., et al. (2018) The CYP1A2 -163C>A polymorphism does not alter the effects of caffeine on basketball performance. PLoS One, 13(4):e0195943.

7. Foskett,  A., Ali,  A., & Gant, N. (2009) Caffeine enhances cognitive function and skill performance during simulated soccer activity. Int J Sport Nutr Exerc Metab, 19(4):410–423.