Supplements have long been used as a nutrition shortcut – filling in the gaps where diet or biology may lack essential vitamins and minerals. However, supplements are increasingly used for other purposes. Weight loss supplements are nothing new, and protein powders are marketed as an easy way to bulk up.
Preworkout is one such supplement. These dietary add-ons supposedly increase workout efficiency, boost performance, and help athletes compete at a higher level. But what are they, exactly? And are they all they’re cracked up to be?
What is preworkout?
Dr. Andrew R. Jagim, the current director of sports medicine research at Mayo Clinic Health System with dozens of published papers on the topic, defines preworkout this way:
Multi-ingredient preworkout supplements (MIPS) are:
Marketed to boost performance during a workout.
Meant to be taken 30 to 60 minutes before a workout.
Combine at least three ingredients.
Sounds simple enough, right? Most of these supplements contain a combination of highly studied ingredients, like caffeine, creatine monohydrate, beta-alanine, and nitrate.
So what’s the issue with preworkout supplements?
Problem #1 – High Caffeine Content
Many preworkouts contain significant amounts of caffeine (sometimes 300 mg or more per serving), which can lead to heart palpitations, increased blood pressure, anxiety, insomnia…even heart attacks in extreme cases! Those with underlying heart conditions or a sensitivity to stimulants are susceptible to severe reactions. For context, the daily recommended maximum for adult caffeine intake is 400 mg.
Problem #2 – Overuse of Stimulants
Some preworkouts contain additional stimulants that can amplify the effects of caffeine, increasing the risk of overstimulation, dehydration, and cardiovascular problems. At the very least, your sleep quality may be affected.
Problem #3 – Lack of Regulation
The supplement industry isn’t regulated like pharmaceuticals are, so ingredient quality and safety can vary based on brands and manufacturers. Remember, supplements aren’t these benign things to take because we want to. They have an impact on the body and its function. Some preworkouts might contain banned substances (like ephedrine and methylhexaneamine) or ingredients that are not adequately tested for safety in the dosages provided. You’ve got to do your research and weigh the risks for yourself.
Problem #4 – Dehydration & Kidney Stress
Creatine and beta-alanine can lead to dehydration or place additional stress on the kidneys if you don’t drink enough water during your workout. And, you guessed it – these are very common preworkout ingredients. If you use these supplements, make sure to understand all the effects of their ingredients – not just the potential gains.
Problem #5 – Potential for Overuse
People may take more than the recommended dosage (in fact, 14% of preworkout users did in a study cited by Dr. Jagim), which can significantly increase the risk of nasty side effects. Think nervousness, digestive issues, or even more serious health problems like kidney damage or rhabdomyolysis (muscle breakdown that affects the kidneys). It just isn’t safe to play fast and loose with dosages.
Problem #6 – Interaction with Medications
Certain ingredients can interact with prescription medications (especially those for heart conditions, blood pressure, or mental health), which can lead to dangerous side effects. You might think it’s silly to ask a doctor before using a supplement, but it’s something everyone should do! At the very least, know what you’re taking and what their serious interactions may be.
How to Try Preworkout Safely
At the end of the day, preworkout can benefit performance. It can increase energy and focus. So, even if risks are involved, it makes sense that people would still want to use these supplements. And that’s fine! But I urge you to do so safely.
#1 – Read the Ingredients
Know what you’re putting in your body. If you don’t recognize an ingredient, look it up. Another good sign is a third-party seal of approval. You’ll primarily see these from organizations like Informed Sport, the Banned Substances Control Group (BSCG), and NSF. They test supplement blends for contamination or dangerous substances.
#2 – Stick to the Instructions
Follow the instructions. If one dose is good, two is not better. For a while, “dry scooping” was a trend on social media. This is when people would consume – yes – a dry scoop of protein powder or preworkout. No dilution. Not only does this sound downright disgusting, but it’s dangerous. If you want to experiment with supplements, please – follow the instructions and mind dosages.
#3 – Pay Attention to Your Body
How does this supplement make you feel? Monitor yourself. You want the benefits to outweigh the detriments. If you feel too wired, have palpitations, or any other effects that you don’t like...stop! We all have different sensitivities and tolerances. While the side effects might not be immediately evident, you don’t have to take this stuff if it’s doing more harm than good.
What do you think about preworkout and other performance-enhancing supplements? Let me hear your thoughts in the comments.