The Efficacy of Protein Powder
Pre-workout supplements are a kind of complex sports supplements, and their components are more complex than other sports supplements such as creatine and protein powder. We should realize that pre-exercise supplements are not drugs, let alone stimulants.
Common Ingredients in Pre-Workout Supplements
Pre-workout supplements are more complex than other sports supplements, and their main ingredients vary from product to product. By understanding the components of pre-workout, you can know that pre-workout has many effects on exercise. It should be pointed out that the individual trainers vary greatly, and the sensitivity to the active ingredients in the pre-workout varies greatly.
The results of a study investigating the prevalence (%) of specific ingredients contained in 100 pre-workout supplements are shown in the table below.[1]
| Ingredient | Overall Prevalence (%) | Prevalence in Undisclosed Quantity (%) | Prevalence in Listed Quantity (%) | Mean ± SD Listed Quantity | Suggested Ergogenic Quantity | Prevalence (%) of MIPS ≥ Ergogenic Quantity |
|---|
| Beta-Alanine (g) | 87 | 30 | 57 | 2.0 ± 0.8 | 4.0 | 1 (1.8%) |
| Caffeine (mg) | 86 | 15 | 71 | 254.0 ± 79.5 | 210.0 | 44 (77.2%) |
| Citrulline (g) | 71 | 23 | 48 | 4.0 ± 2.5 | 6.0 | 18 (37.5%) |
| Tyrosine (mg) | 63 | 31 | 32 | 348.0 ± 305.7 | | |
| Taurine (g) | 51 | 22 | 29 | 1.3 ± 0.6 | | |
| Creatine (g) | 49 | 18 | 31 | 2.1 ± 1.0 | 3.0 | 9 (29.0%) |
| Niacin (mg) | 48 | 0 | 48 | 25.8 ± 15.2 | | |
| Arginine (g) | 46 | 21 | 25 | 1.3 ± 0.7 | 3.0 | 1 (4.0%) |
| Vitamin B12 (µg) | 45 | | 45 | 121.7 ± 227.2 | | |
| Betaine (g) | 33 | 8 | 25 | 1.9 ± 0.8 | | |
| Choline Bitartrate (mg) | 30 | 13 | 17 | 376.5 ± 243.0 | | |
| Theanine (mg) | 24 | 6 | 18 | 121.6 ± 83.9 | | |
| BCAAs (g) | 22 | 11 | 11 | 3.2 ± 1.9 | | |
| Carnitine (mg) | 19 | 8 | 11 | 686.4 ± 634.4 | | |
| Yohimbe (mg | 15 | 5 | 10 | 19.2 ± 11.6 | | |
| Beet Root Extract (mg) | 6 | 3 | 3 | 400.5 ± 173.2 | | |
MIPS: Multi-ingredient pre-workout supplements.
Exercise Benefits
- Various components in the pre-workout directly or indirectly improve strength, increase endurance, and ultimately achieve the purpose of increasing the total training volume.
- The caffeine and alanine in the pre-workout can activate the nervous system, fight fatigue, and focus on training.
- The arginine in the pre-workout can expand the blood vessels, allowing the trainer to get a stronger pump.
Precautions
- The concentration of caffeine in pre-workout is high, and a large amount of caffeine intake for a long time will affect the heart, resulting in palpitations, fibrillation, arrhythmia, etc.
- Because pre-workout can make people hyperactive, many trainers may have difficulty falling asleep or even insomnia. We do not recommend that trainers use pre-workout at night.
- Because pre-workout can make the trainer "exceed the level", it may cause the novice with poor physical tolerance to overtrain and even cause sports injury.
- Frequent use of pre-workout should be avoided to prevent your body from building tolerance and reducing its stimulative effect on training.
- Before using pre-workout, you'd better take full advice from your doctor.
Related Research Information
Multi-ingredient pre-workout supplements appear promising as energizers for active individuals. One study found that consuming a pre-exercise supplement containing caffeine, B vitamins, amino acids, creatine, and beta-alanine before exercise significantly improved agility choice response performance and lower extremity muscular endurance while at the same time Increases perceived energy and reduces subjective fatigue. [1]
References- Andrew R. Jagim. (2019). "Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements," Nutrients 11(2), 254.
- Patrick S. Harty. (2018). "Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review," Journal of the International Society of Sports Nutrition 15, 41.
※ These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure or prevent any
disease.
