Pre-Workout Supplementation – The Good, the Bad, and the Ugly
by Ronald Snarr, PhD, CSCS,*D, NSCA-CPT, TSAC-F, Catherine Gallagher, Rachael Childers, Alyssa West, CSCS, NSCA-CPT, and Michelle Eisenman
Personal Training Quarterly
October 2021
Vol 8, Issue 2
Do you know what is in your client’s pre-workout drinks? This article discusses the most common individual ingredients typically found within pre-workouts and describes “the good, the bad, and the ugly” associated with its usage.
Approximately half of the United States adult population consumes some form of dietary supplementation, with that proportion rising in physically active adults and athletes (23). One of the most commonly consumed supplements is a “pre-workout.” Pre-workouts can be categorized as any supplement ingested prior to an exercise session or sporting event with the intent of increasing mental focus, endurance, blood flow, strength, power, aerobic and anaerobic capacity, or overall perceived increase in energy level.
Pre-workouts come in a variety of forms ranging from single- (e.g., caffeine) to multi-ingredients (MIPS); stimulant versus stimulant-free; and powdered, pill, or liquid form (e.g., energy drinks). While countless formulas exist, Table 1 highlights and breaks down the individual ingredients most often found in these products and how each has been demonstrated to affect the body. Despite conflicting evidence of effectiveness, pre-workouts continue to gain popularity in both recreational and athletic populations due to the anecdotal claims of increased performance, reduced recovery time, and increased perceived energy. However, along with the increased usage of these products, there is an ever-growing cause for concern pertaining to not only their effectiveness, but also safety. Therefore, this article will discuss the most common individual ingredients typically found within pre-workouts and describe “the good, the bad, and the ugly” associated with its usage.
*NOTE: While this article provides a deeper understanding of the benefits and drawbacks of pre-workout supplementation, the authors do not endorse or condone its use and recommend consulting a physician prior to consuming any dietary supplement.*
This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
Related Reading
References
1. Buford, T, Kreider, R, Stout, J, Greenwood, M, Campbell, B, Spano, M, Ziegenfuss, T, Lopez, H, Landis, J, and Antonio, J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition 4(1): 1-8, 2007.
2. Cameron, M, Camic, CL, Doberstein, S, Erickson, JL, and Jagim, AR. The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. Journal of the International Society of Sports Nutrition 15(1): 1-9, 2018.
3. Cohen, PA, Maller, G, DeSouza, R, and Neal-Kababick, J. Presence of banned drugs in dietary supplements following FDA recalls. Journal of the American Medical Association 312(16): 1691-1693, 2014.
4. Eliason, MJ, Eichner, A, Cancio, A, Bestervelt, L, Adams, BD, and Deuster, PA. Case reports: death of active duty soldiers following ingestion of dietary supplements containing 1,3-dimethylamylamine (DMAA). Military Medicine 177(12): 1455-1459, 2012.
5. Fahs, CA, Heffernan, KS, and Fernhall, B. Hemodynamic and vascular response to resistance exercise with l-arginine. Medicine and Science in Sports and Exercise 41(4): 773-739, 2009.
6. Fingals, P. Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, pantothenic acid, biotin, and choline. Washington DC: National Academy Press; 123-149, 2009.
7. Food & Drug Administration. DMAA in products marketed as dietary supplements. 2018. Retrieved December 2020 from https:// www.fda.gov/food/dietary-supplement-products-ingredients/ dmaa-products-marketed-dietary-supplements#:~:text=DMAA%20 (1%2C3%2Ddimethylamylamine,their%20marketing%20 violates%20the%20law.
8. Geller, AI, Shehab, N, Weidle, NJ, Lovegrove, MC, Wolpert, BJ, Timbo, BB, Mozersky, RP, and Budnitz, DS. Emergency department visits for adverse events related to dietary supplements. New England Journal of Medicine 373(16): 1531-1540, 2015.
9. Geyer, H, Parr, MK, Mareck, U, Reinhart, U, Schrader, Y, and Schänzer, W. Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids - results of an international study. International Journal of Sports Medicine 25(2): 124-129, 2004.
10. Grgic, J, Trexler, ET, Lazinica, B, and Pedisic, Z. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition 15(11), 1-10, 2018.
11. Guest, NS, VanDusseldorp, TA, Nelson, MT, Grgic, J, Schoenfeld, BJ, Jenkins, ND, Arent, SM, Antonio, J, Stout, JR, Trexler, ET, Smith-Ryan, AE, Goldstein, ER, Kalman, DS, and Campbell, BI. International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition 18(1): 1-37, 2021.
12. Harris, BF, Winn, C, and Ableman, TB. Hemorrhagic stroke in a young healthy male following use of pre-workout supplement Animal Rage XL. Military Medicine 182(9-10): e2030-e2033, 2017.
13. Hobson, RM, Harris, RC, Martin, D, Smith, P, Macklin, B, Gualano, B, and Sale, C. Effect of beta-alanine with and without sodium bicarbonate on 2,000-m rowing performance. International Journal of Sport Nutrition and Exercise Metabolism 23(5): 480-487, 2013.
14. Jagim, AR, Jones, MT, Wright, GA, Antoine, CS, Kovacs, A, and Oliver, JM. The acute effects of multi-ingredient pre-workout ingestion on strength performance, lower body power, and anaerobic capacity. Journal of the International Society of Sports Nutrition 13(11): 1-10, 2016.
15. Jung, YP, Earnest, CP, Koozehchian, M, Galvan, E, Dalton, R, Walker, D, Rasmussen, C, Murano, PS, Greenwood, M, and Kreider, RB. Effects of acute ingestion of a pre-workout dietary supplement with and without p-synephrine on resting energy expenditure, cognitive function and exercise performance. Journal of the International Society of Sports Nutrition 14(1): 1-15, 2017.
16. Kelly, JJ, Lawson, JA, Campbell, LV, Storlien, LH, Jenkins, AB, Whitworth, JA, and O’Sullivan, AJ. Effects of nicotinic acid on insulin sensitivity and blood pressure in healthy subjects. Journal of Human Hypertension 14(9): 567-572, 2000.
17. Kern, BD, and Robinson, TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. The Journal of Strength and Conditioning Research 25(7): 1804-1815, 2011.
18. Kreider, RB, Kalman, DS, Antonio, J, Ziegenfuss, TN, Wildman, R, Collins, R, Candow, DG, Kleiner, SM, Almada, AL, and Lopez, HL. International society of sports nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14(1): 1-18, 2017.
19. Kreipke, VC, Allman, BR, Kinsey, AW, Moffatt, RJ, Hickner, RC, and Ormsbee, MJ. Impact of four weeks of a multi-ingredient performance supplement on muscular strength, body composition, and anabolic hormones in resistance-trained young men. The Journal of Strength and Conditioning Research 29(12): 3453-3465, 2015.
20. Martinez, N, Campbell, B, Franek, M, Buchanan, L, and Colquhoun, R. The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition 13(29): 1-7, 2016.
21. Mielgo-Ayuso, J, Calleja-Gonzalez, J, Marques-Jimenez, D, Caballero-Garcia, A, Cordova, A, and Fernandez-Lazaro, D. Effects of creatine supplementation on athletic performance in soccer players: a systematic review and meta-analysis. Nutrients 11(4): 1-17, 2019.
22. Moloney, MA, Casey, RG, O’Donnell, DH, Fitzgerald, P, Thompson, C, and Bouchier-Hayes, DJ. Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics. Diabetes and Vascular Disease Research 7(4): 300-310, 2010.
23. Moore, J, McClain, A, and Hong, MY. Dietary Supplement Use in the United States: Prevalence, Trends, Pros, and Cons. Nutrition Today 55(4): 174-181, 2020.
24. National Institutes of Health. Vitamin B-6 Fact Sheet for Health Professionals. Retrieved on February 2021 from https://ods. od.nih.gov/factsheets/VitaminB6-HealthProfessional/
25. O’Brien, C, Mahoney, C, Tharion, W, Sils, I, and Castellani, J. Dietary tyrosine benefits cognitive and psychomotor performance during body cooling. Physiological Behavior 90(2-3): 301-7, 2007.
26. Perez-Guisado, J, and Jakeman, P. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. The Journal of Strength and Conditioning Research 24(5): 1215-1222, 2010.
27. Perko, MA, Williams, RD, and Evans, MW. Sports Supplements and Female Athletes: Reality, Risks and Recommendations. Women in Sport and Physical Activity Journal 23(2): 89-92, 2015.
28. Schneiker, K. T., Bishop, D., Dawson, B., & Hackett, L. P. (2006). Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletes. Medicine and science in sports and exercise, 38(3), 578-585.
29. Shao, A, and Hathcock, J. Risk assessment for the amino acids taurine, L-glutamine, and L-arginine. Regular Toxicology and Pharmacology 50(3): 376-99, 2008.
30. Shen, JG, Brooks, MB, Cincotta, J, and Manjourides, JD. Establishing a relationship between the effect of caffeine and duration of endurance athletic time trial events: A systematic review and meta-analysis. Journal of science and medicine in sport 22(2): 232-238, 2019.
31. Smith, A, Fukuda, D, Kendall, K, and Stout, J. The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. Journal of the International Society of Sports Nutrition 13(11): 1-11, 2010.
32. Stohs, SJ, and Badmaev, V. A review of natural stimulant and non-stimulant thermogenic agents. Phytotherapy research 30(5): 732-740, 2016.
33. Trexler, ET, Smith-Ryan, AE, Stout, JR, Hoffman, JR, Wilborn, CD, Sale, C, Kreider, RB, Jager, R, Earnest, CP, Bannock, L, Campbell, B, Kalman, D, Ziegenfuss, TN, and Antonio, J. International society of sports nutrition position stand: betaalanine. Journal of the International Society of Sports Nutrition 12(30): 1-14, 2015.
34. Tucker, J, Fischer, T, Upjohn, L, Mazzera, D, and Kumar, M. Unapproved pharmaceutical ingredients included in dietary supplements associated with US Food and Drug Administration warnings. JAMA network open 1(6): 1-11, 2018.
- Privacy Policy
- Terms of Use
- Retraction and Correction Policy
- © 2024 National Strength and Conditioning Association
#NSCAStrong
#NSCAStrong