What does a pre-workout do?

A pre-workout supplement is used by both men and women before they exercise to give them energy, and it is also meant to help them recover and ease any fatigue after an intense session.

The main ingredient in most is caffeine, usually around 150mg to 300mg per serving, which is equivalent to about three cups of coffee. Other ingredients include beta-alanine for high-intensity workouts and to lower fatigue, creatine to help you gain strength, as well as branched-chain amino acids (BCAAs) to increase lean body mass and promote muscle growth. Some also contain citrulline, an amino acid that helps the body’s blood flow, electrolytes for healthy muscle function and glucose, the body’s preferred energy source.

There are many benefits of pre-workout supplements. A pre-workout supplement is only as effective as the ingredients it contains, but they can help to maintain and improve your body composition during intense workout training, muscle endurance and mood while working out. One study found that pre-workout improved aerobic capacity, endurance and training volume during high-intensity interval training.

Pre-workouts often come either as a pill, drink or in powder form and should be taken about 20 minutes before you exercise to let your body absorb them. Pre-workout isn’t bad for you, but ensure you don’t take too much pre-workout as it may cause side effects like digestive issues, an irregular heartbeat, increased blood pressure and changes to your blood sugar. If taking pre-workout, keep in mind that studies have shown that taking it consistently is better than taking it every so often, as it helps the ingredients build up in your body.