The buzz surrounding pre-workout supplements is undeniable, with fitness influencers and TikTok users praising their effects. Promising enhanced workouts and quicker gains, these products have turned into a booming industry expected to grow to $36.9 billion by 2033. But are they truly essential for better fitness? Experts weigh in.
What’s inside pre-workout supplements?
Pre-workouts typically contain caffeine, known to boost alertness and reduce perceived effort. Other common ingredients include:
- Beta-alanine: Helps reduce muscle fatigue by buffering acidity.
- Creatine: Fuels muscles with energy.
- L-arginine and dietary nitrates: Enhance blood flow.
- Taurine: Claims anti-inflammatory benefits.
While these components sound promising, their effects may be minimal for casual gym-goers, offering only slight improvements like reduced fatigue, increased focus, or extra reps. “Most people don’t need supplements,” says David M. Kelly, a performance consultant and former head of sports science at Manchester United.
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He argues that professional athletes, with intense training schedules and expert support, may benefit, but average gym-goers can achieve similar results through proper sleep, hydration, and a snack like a banana.
Moreover, studies suggest that the psychological placebo effect—believing you’re taking something to boost performance—may enhance confidence and focus just as much as the actual product. Listening to fast-paced music has also been shown to improve workout results, according to Brad DeWeese, director of human performance science at Penn State University.
Risks of pre-workout supplements?
Though generally safe when used properly, pre-workouts come with potential risks. Amy Stephens, a sports dietitian, warns that supplements, especially in liquid form, are quickly absorbed into the body, bypassing parts of the digestive process. This rapid absorption can cause health issues, particularly if the product contains harmful additives or contaminants.
Common risks include:
- Heavy metals: Some supplements have tested positive for lead or arsenic.
- Unlisted substances: These include banned stimulants like DMAA or synthetic compounds like synephrine, which can raise blood pressure and lead to cardiovascular problems.
- Excessive caffeine: Can cause insomnia, rapid heart rate, shakiness, and digestive discomfort, especially if consumed too late in the day.
