Do you ever wonder if taking a pre-workout supplement before exercise can really make you stronger? Many fitness experts have been asking this same question as sales of sports nutrition supplements continue to skyrocket. This article will explore the effects of pre-workout supplements on measures of anaerobic power, explosive power in the upper and lower body, and upper body strength in a recreational active population. Pre-workout supplements are dietary supplements that are taken before exercise. They typically contain caffeine, B vitamins, amino acids, creatine, and beta-alanine.
Caffeine helps to delay fatigue and improve reaction time and muscle endurance. Creatine helps to maintain muscle strength, brief bursts of energy, recovery, and the increase in lean body mass. Beta-alanine works to increase energy and reduce fatigue after training. BCAAs (branched-chain amino acids) can reduce muscle loss and provide faster muscle recovery.
Research has shown that pre-workout supplements may improve anaerobic power performance when taken before exercise. A study examined the effects of a commercially available pre-workout supplement on measures of anaerobic power, explosive power in the upper and lower body, and upper body strength in a recreational active population. The results showed that ingestion of the dietary supplement prior to training led to significant improvements in maximum and average anaerobic power values compared to placebo and basal treatments. However, there were no improvements in power or upper and lower body strength.It should be noted that this study did not include a loading phase and used a design that measured only the acute intake of the pre-workout dietary supplement containing caffeine.
Therefore, it is possible that longer-term use of pre-workout supplements may lead to further improvements in performance.In addition to caffeine, pre-workout supplements contain other ingredients that athletes and bodybuilders use regularly, such as creatine, L-arginine, beta-alanine, taurine and betaine. Creatine helps you lift heavier weights, helping you achieve your muscle gain goals. It also helps your muscles produce energy, keeping you going during a long run or bike ride. Studies show that creatine can increase muscle mass, strength and exercise performance.One ingredient with slight disadvantages is niacin, which is included in many pre-workout supplements because of its skin-reddening effects.
Therefore, it is important to read labels carefully when selecting a pre-workout supplement.In conclusion, pre-workout supplements may improve anaerobic power performance when taken before exercise. However, further research is needed to determine the long-term effects of these supplements on performance.