{"id":117525,"date":"2025-05-20T16:41:08","date_gmt":"2025-05-20T16:41:08","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/117525\/"},"modified":"2025-05-20T16:41:08","modified_gmt":"2025-05-20T16:41:08","slug":"do-i-need-pre-workout-before-the-gym-experts-on-benefits-risks","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/117525\/","title":{"rendered":"Do I Need Pre Workout Before the Gym? Experts On Benefits, Risks"},"content":{"rendered":"

You may wonder if trying a pre-workout supplement<\/a>, which is marketed to increase your focus<\/a> or enhance your performance and endurance in the gym, is a good idea. But the truth is that, like many supplements, some of the hype may not be evidence-based.<\/p>\n

While the pre-workout industry<\/a> is growing, people using the products don\u2019t always understand the pros and cons. \u201cI often work with active adults and young athletes who are grabbing a variety of these products and are not informed of what ingredients they are taking and how these ingredients can impact them,\u201d says Yasi Ansari<\/a>, M.S., R.D.N., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics<\/a>. <\/p>\n

\u201cSome people can benefit from the \u2018extra boost\u2019 that a pre-workout supplement can provide,\u201d says Ansari. \u201cOthers, if not picking the right supplement or unaware of how pre-workouts can affect them, may experience some adverse effects, such as cardiac or GI concerns.” Keep reading for everything you need to know about the trendy beverages. <\/p>\n

Meet the experts: <\/strong>Yasi Ansari<\/a>, M.S., R.D.N., C.S.S.D., is a spokesperson for the Academy of Nutrition and Dietetics<\/a>. Steven K. Malin<\/a>, Ph.D., is a fellow of the American College of Sports Medicine (FACSM) and associate professor of kinesiology and health at Rutgers-New Brunswick School of Arts and Sciences.<\/a> <\/p>\n

What is a pre-workout?<\/strong><\/p>\n

\u201cThese are basically dietary supplements that are purported to promote athletic performance, give more energy, improve focus, and enhance strength,\u201d says Steven K. Malin<\/a>, Ph.D., Fellow of the American College of Sports Medicine (FACSM), and associate professor of kinesiology and health at Rutgers-New Brunswick School of Arts and Sciences.<\/a> They’re often in pre-made drinks or powder form that can be mixed with liquid. <\/p>\n

The exact mix of ingredients varies widely between brands and products. Typically, pre-workouts will include a mix of caffeine, amino acids, creatine monohydrate<\/a>, and B vitamins, says Ansari. According to one 2019 study<\/a> that analyzed 100 of the top pre-workout supplements, common ingredients in these products include caffeine, beta-alanine, citrulline, tyrosine, taurine, and creatine.<\/p>\n

What are the potential benefits of a pre-workout?<\/strong><\/p>\n

If you\u2019re a high-performance athlete, such as training for a marathon, there may be benefits. \u201cPre-workouts can support endurance training,\u201d Ansari says. \u201cReported benefits include increased energy, alertness, improved power output, and decreased perceived exertion,\u201d says Ansari. \u201cHowever, it is not always needed, especially when someone is getting their needs met before [and] during training, and hydrating well throughout the day.\u201d
<\/p>\n

What are the potential downsides of a pre-workout?<\/strong><\/p>\n

Not all products are tested for safety and purity of ingredients. \u201cIt\u2019s hard to know if what you see on the label is what you\u2019re getting in the product,\u201d says Ansari. You may find the term \u201cproprietary blend\u201d listed on pre-workout supplements. \u201cI often note this as a red flag when educating clients because you are usually given undisclosed amounts of each ingredient under the proprietary blend,\u201d Ansari says. \u201cThe problem with this is that you don\u2019t know if you are getting too much or too little of an ingredient.\u201d<\/p>\n

In addition, there can be other health implications. \u201cBecause they are generally stimulants, anxiety and elevated heart rate\/blood pressure could occur,\u201d says Malin adding that dehydration and sleep disturbances are other possible side effects. People with heart conditions, anxiety, or other health conditions should be especially cautious. <\/p>\n

Do I need a pre-workout before the gym?<\/strong><\/p>\n

You probably don\u2019t \u201cneed\u201d one. \u201cPre-workout supplements can be the icing on the cake after a solid nutrition foundation has been implemented,\u201d says Ansari, meaning you should focus on getting the nutrients you need from food before turning to supplements. \u201cThis means eating regularly, getting enough overall nourishment, and adding variety to meals,\u201d Ansari says, adding that including fiber, lean protein, healthy fat and a fruit or veggie at every meal is a good start. <\/p>\n

\u201cI don\u2019t think it\u2019s really needed,\u201d Malin agrees, adding that caffeine alone (read: your daily coffee) is typically adequate. \u201cThere really aren\u2019t good studies comparing these [products] and whether [they] do anything above and beyond that of caffeine.\u201d<\/p>\n

What ingredients should I look for in a pre-workout?<\/strong><\/p>\n

Caffeine is the most research-backed ingredient in pre-workouts. \u201cCaffeine alone is arguably the most studied and consistently favorable on athletic performance,\u201d says Malin. A good place to begin with caffeine is a starter dose of two to three milligrams per kilogram of bodyweight, says Ansari. That means a 150-pound person may need 136 to 204 mg of caffeine. A 12-oz cup of brewed coffee<\/a> or two shots of espresso can help meet this goal. <\/p>\n

Creatine also has science behind it, but it doesn’t matter if you have it before a workout or some other time: \u201cCreatine helps, but not so much as a pre-workout concept, just overall in athletic gains for strength\/power,\u201d Ansari says.<\/p>\n

Other ingredients, like citrulline and BCAAs, could be beneficial, but are less studied and\/or have little data to support ergogenic (beneficial) effects, per Malin. <\/p>\n

What ingredients should I avoid?<\/strong><\/p>\n

It\u2019s not always easy to know. \u201cSupplements are not FDA approved,\u201d says Malin, adding that anabolic steroid derivatives have been found in certain products. He advises caution around supplements in general. \u201cTalking with health professionals as well as looking for third-party certifications could help,\u201d he says.<\/p>\n

Examples of third-party testing agencies and certifications include NSF Certified for Sport<\/a> and Informed Sport<\/a>. \u201cThese types of certifications are recommended to ensure the safety, quality, and purity of the product and that the product contains what it states on the label,\u201d says Ansari. <\/p>\n

Also, avoid products that say they include a \u201cproprietary\u201d blend, per Ansari. \u201cWe do not know the exact amounts of each ingredient included in the supplement.\u201d <\/p>\n

When should I use a pre-workout?<\/strong><\/p>\n

\u201cIf you can meet needs through a foods-first approach, I\u2019d recommend this to start,\u201d says Ansari. \u201cIf you feel you need to add a pre-workout, consider speaking with a registered dietitian nutritionist (RDN)<\/a> who specializes in sports nutrition. They can help ensure you\u2019re not getting too much of any one ingredient and help you decide on a product that has been third-party tested and is best for you.\u201d And if you do opt for trying one, be sure to choose a product with a third-party seal, such as NSF Certified for Sport, Ansari adds. <\/p>\n

And remember, \u201cyou can absolutely use coffee as a pre-workout,\u201d says Ansari, as long as you tolerate it well. Consume it within 60 minutes before exercise or during activity and closer to the time of fatigue for activities lasting longer than 60 minutes. <\/p>\n

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n

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