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* [[B vitamins]] are another common ingredient, most commonly [[Vitamin B3]] and [[Vitamin B12]] in various forms, but also often [[thiamine]] (Vitamin B1) and [[Pantothenic acid]] (Vitamin B5).
* [[B vitamins]] are another common ingredient, most commonly [[Vitamin B3]] and [[Vitamin B12]] in various forms, but also often [[thiamine]] (Vitamin B1) and [[Pantothenic acid]] (Vitamin B5).

* [[Carnitine]] or its precursor [[acetylcarnitine]] are sometimes added to the mix for their supposed ability to enhance exercise performance and aid recovery, though evidence for these benefits is weak.<ref>Fielding R, Riede L, Lugo JP, Bellamine A. l-Carnitine Supplementation in Recovery after Exercise. ''Nutrients''. 2018 Mar 13;10(3):349. {{doi|10.3390/nu10030349}} {{pmid|29534031}}</ref><ref>Sawicka AK, Renzi G, Olek RA. The bright and the dark sides of L-carnitine supplementation: a systematic review. ''J Int Soc Sports Nutr''. 2020 Sep 21;17(1):49. {{doi|10.1186/s12970-020-00377-2}} {{pmid|32958033}}</ref>


* [[Yohimbine]] has also been used as an ingredient (often as ''[[Pausinystalia johimbe]]'' extract), as a supposed [[testosterone]] booster and fat-loss agent,<ref>{{cite journal | vauthors = Alkhatib A, Seijo M, Larumbe E, Naclerio F | title = Acute effectiveness of a "fat-loss" product on substrate utilization, perception of hunger, mood state and rate of perceived exertion at rest and during exercise | journal = Journal of the International Society of Sports Nutrition | volume = 12 | pages = 44 | pmid = 26612980 | doi = 10.1186/s12970-015-0105-8 }}</ref><ref>{{cite journal | vauthors = Kuchakulla M, Narasimman M, Soni Y, Leong JY, Patel P, Ramasamy R | title = A systematic review and evidence-based analysis of ingredients in popular male testosterone and erectile dysfunction supplements | journal = International Journal of Impotence Research | date = May 2020 | pmid = 32358510 | doi = 10.1038/s41443-020-0285-x }}</ref><ref>{{cite journal | vauthors = Lutsch DJ, Camic CL, Jagim AR, Stefan RR, Cox BJ, Tauber RN, Henert SE | title = Effects of a Multi-Ingredient Preworkout Supplement Versus Caffeine on Energy Expenditure and Feelings of Fatigue during Low-Intensity Treadmill Exercise in College-Aged Males | journal = Sports | volume = 8 | issue = 10 | date = September 2020 | pmid = 32992830 | doi = 10.3390/sports8100132 }}</ref> but it has been associated with dangerous side effects, and is also a prescription medicine in many countries.<ref>{{cite journal | vauthors = Avula B, Bae JY, Chittiboyina AG, Wang YH, Wang M, Khan IA | title = Liquid chromatography-quadrupole time of flight mass spectrometric method for targeted analysis of 111 nitrogen-based compounds in weight loss and ergogenic supplements | journal = Journal of Pharmaceutical and Biomedical Analysis | volume = 174 | pages = 305–323 | date = September 2019 | pmid = 31195319 | doi = 10.1016/j.jpba.2019.05.066 }}</ref>
* [[Yohimbine]] has also been used as an ingredient (often as ''[[Pausinystalia johimbe]]'' extract), as a supposed [[testosterone]] booster and fat-loss agent,<ref>{{cite journal | vauthors = Alkhatib A, Seijo M, Larumbe E, Naclerio F | title = Acute effectiveness of a "fat-loss" product on substrate utilization, perception of hunger, mood state and rate of perceived exertion at rest and during exercise | journal = Journal of the International Society of Sports Nutrition | volume = 12 | pages = 44 | pmid = 26612980 | doi = 10.1186/s12970-015-0105-8 }}</ref><ref>{{cite journal | vauthors = Kuchakulla M, Narasimman M, Soni Y, Leong JY, Patel P, Ramasamy R | title = A systematic review and evidence-based analysis of ingredients in popular male testosterone and erectile dysfunction supplements | journal = International Journal of Impotence Research | date = May 2020 | pmid = 32358510 | doi = 10.1038/s41443-020-0285-x }}</ref><ref>{{cite journal | vauthors = Lutsch DJ, Camic CL, Jagim AR, Stefan RR, Cox BJ, Tauber RN, Henert SE | title = Effects of a Multi-Ingredient Preworkout Supplement Versus Caffeine on Energy Expenditure and Feelings of Fatigue during Low-Intensity Treadmill Exercise in College-Aged Males | journal = Sports | volume = 8 | issue = 10 | date = September 2020 | pmid = 32992830 | doi = 10.3390/sports8100132 }}</ref> but it has been associated with dangerous side effects, and is also a prescription medicine in many countries.<ref>{{cite journal | vauthors = Avula B, Bae JY, Chittiboyina AG, Wang YH, Wang M, Khan IA | title = Liquid chromatography-quadrupole time of flight mass spectrometric method for targeted analysis of 111 nitrogen-based compounds in weight loss and ergogenic supplements | journal = Journal of Pharmaceutical and Biomedical Analysis | volume = 174 | pages = 305–323 | date = September 2019 | pmid = 31195319 | doi = 10.1016/j.jpba.2019.05.066 }}</ref>

Revision as of 09:35, 28 December 2020

Pre-workout is a dietary supplement used by athletes and weightlifters to enhance athletic performance.[1] It is taken to increase endurance, energy, and focus during a workout.[1] Pre-workout supplements contain a variety of ingredients such as caffeine and creatine, ranging by product.[2] It can be taken in a variety of forms including capsules and powder.[3] The first pre-workout entered the market in 1982, and since then they have grown in popularity.[4] Some pre-workouts contain ingredients linked to adverse effects.[2] Although these products are not banned, the Food and Drug Administration (FDA) warns consumers to be cautious when consuming pre-workout.[5]

History

In 1982, Dan Duchaine formulated the first pre-workout, called Ultimate Orange, in Venice, California. Ultimate Orange quickly became popular among bodybuilders.[4]

Between the late 1990s and early 2000s, consumers alleged that an active ingredient in Ultimate Orange, called ephedra, caused high blood pressure, strokes, seizures, cardiac arrhythmia, and heart attacks.[2]

In the early 2000s, supplement companies created more potent forms of pre-workout that caused the blood vessels to enlarge temporarily, giving lifters a better “pump."[2] These more potent supplements are called Arginine AKG, Arginine Malate, and Citrulline.[2]

In 2005, chemist Patrick Arnold formulated a pre-workout called Jack3d, which contained a new ingredient called DMAA (dimethylamylamine).[6] Jack3d quickly gained notoriety for its potency, but its high concentrations of DMAA were suspected of causing shortness of breath, chest pain, and an elevated risk of heart attacks.[2]

Jack3d was banned in 2012 by the FDA.[2]

Ingredients/ Supplements

Pre-workout supplements are available in different forms including tablets, capsules, liquids, powders, and bars.[7] A number of common ingredients are used. Some ingredients such as caffeine, creatine and β-alanine are found in nearly all pre-workout blends, but each branded product is a "proprietary blend" with an average of 18 different ingredients, the exact composition and proportions of which can vary widely between different products.[8][9]

  • Ephedrine (usually as Ephedra extract) was a common ingredient in many pre-workout supplements in the 1990s and early 2000s, sometimes in combination with caffeine and aspirin (the so-called ECA stack), however following many reports of serious side effects and some deaths, it was banned for use in supplements by the FDA in 2004 throughout the USA, and many other countries have enacted similar bans.
  • Caffeine is now one of the most common ingredients, found in one study to be in 86% of the bestselling pre-workout supplements.[3] Caffeine is a popular ingredient in pre-workout because it increases alertness, mental concentration, and energy.[10]
  • Methylhexanamine, also known as DMAA, is another stimulant which was widely used for some time as an alternative or supplement to caffeine.[11] The FDA has warned that DMAA "is known to narrow the blood vessels and arteries, which can elevate blood pressure and may lead to cardiovascular events ranging from shortness of breath and tightening in the chest to heart attack". DMAA is also considered a prohibited stimulant by the United States Anti-Doping Agency.[12] Following the widespread banning of DMAA, it has in some cases been replaced by similar compounds such as DMBA or tuaminoheptane.
  • Creatine, a natural chemical created in the kidneys and liver, is another popular ingredient in pre-workout. Creatine has been proven to improve physical performance as well as increase strength.[13]
  • β-Alanine is another very common ingredient that was found to be present in 87% of leading pre-workout formulas. Beta-alanine has been found to decrease fatigue during high-intensity exercise by increasing the muscle carnosine concentration which creates a buffer against muscle fatigue.[14]
  • Branched-chain amino acids, leucine, isoleucine and valine are commonly used for their muscle fueling properties and relief of post-workout soreness, often alongside other amino acids such as glutamine which are thought to have synergistic effects. Results from research have been mixed, and the dose contained in commercial pre-workout products is often less than an optimum effective dose.[15][16][17][18][19]
  • Arginine is also commonly used as a nitric oxide precursor and supposed booster of growth hormone and IGF-1 release, though studies have shown limited benefits, and generally at higher doses than are present in typical pre-workout products.[20][21]
  • Citrulline is used as an alternative or supplement to arginine, and is claimed to reduce post-exercise soreness.[22]
  • Taurine is also a common ingredient in pre-workout, and can be used as a supplement taken alone. It is similar to creatine in helping muscle hypertrophy that increases strength, endurance, reduced muscle damage, and helps with a faster recovery.[23]
  • Carnitine or its precursor acetylcarnitine are sometimes added to the mix for their supposed ability to enhance exercise performance and aid recovery, though evidence for these benefits is weak.[25][26]

Pre-workout Retail Supplements

Pre-workout supplements are sold in a variety of retailers. The top-selling brands of pre-workout supplements in 2019 included Pre JYM Pre Workout by JYM Supplemental Science, ENGN Shred Pre Workout by EVLUTION Nutrition, and C4 Original Pre Workout by Cellucor.[1] These brands were the top three in the overall bestseller category on leading bodybuilding informational website bodybuilding.com.[1] Some variations on common pre-workout products include creatine-free and stimulant-free options. The market size for pre-workout products was a $2.7 billion industry in 2008.[31]

Purported benefits of pre-workout

Impact on muscles

An increase in muscle endurance is primarily attributed to the large amounts of caffeine in pre-workout supplements.[32][33][34] The ingested caffeine acts as an adenosine receptor antagonist, which serves to reduce overall pain experienced by the consumer and allowing them to work for longer periods of time.[33]

Pre-workout has shown to decrease time it takes for muscles to recover from intense exercise, allowing athletes to reduce time between training sessions. The improvement in muscle recovery is associated with the branched chain amino acids (BCAAs) found in pre-workout,[35] particularly, glutamine.[36]

Other Benefits

Pre-workout has shown to make athletes feel more energetic during exercise, but the higher energy levels are based on subjective judgement and there is little quantitative proof of an increase in energy.[37] The improvement in perceived energy is associated with the large amounts of caffeine typically found in pre-workout supplements.[38]

Studies also show that the caffeine in pre-workout improves focus and alertness in athletes as observed through a decrease in reaction-time in different settings.[39][37]

Side effects

Pre-workout supplements that contain between 91–227 mg of sodium bicarbonate per pound may also cause digestive issues.[40]

Those who have taken a pre-workout supplement containing beta-alanine may also feel tingling sensations. This sensation is called paresthesia. Although this may be an uncomfortable feeling, the condition poses no threat to the body's central nervous system.[40]

Drawbacks of using pre-workout are:

  • Over stimulating.
  • Dehydration.
  • Increased blood pressure.
  • Addiction.
  • Insomnia.
  • Adrenal fatigue.
  • Drug test fail (if a competing athlete in particular sports)
  • Energy crash.[41]

Food and Drug Administration

The FDA has minimal control when regulating dietary supplements like pre-workout. Product manufacturers are responsible to verify that dietary supplements are safe for consumption.[42] Financial limitations prevent the FDA from testing dietary supplements before they enter the marketplace.[42] Once a supplement is available for sale, the FDA is responsible to document and monitor manufacturer reports of adverse effects.[5] Manufacturers are obligated to report documented adverse effects to the FDA.[5]

The FDA recommends speaking with a healthcare professional before using dietary supplements. Ingredients in pre-workout can have negative side effects or contraindications with other medications.[5] Taking dietary supplements may have life-threatening consequences if taken with pre-existing health conditions.[5] Federal laws state that a supplement does not have to be declared safe by FDA standards when labeled.[5] Most supplement businesses hire third-party companies to identify the contents of their supplement to ensure it enhances athletic performance. This also aids in assuring that a product’s labeled ingredients are free from illegal substances.[7]

References

  1. ^ a b c d "Best Pre-Workout Supplements - 2019 Top 10 List". Bodybuilding.com. Retrieved 2020-04-03.
  2. ^ a b c d e f g Heffernan C (2017-04-10). "A History of Pre-Workout Supplements". Physical Culture Study. Retrieved 2020-04-03.
  3. ^ a b Jagim AR, Harty PS, Camic CL (January 2019). "Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements". Nutrients. 11 (2): 254. doi:10.3390/nu11020254. PMC 6413194. PMID 30678328.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  4. ^ a b Gugliotta G (2000-07-23). "Ephedra Lawsuits Show Big Increase". Washington Post. ISSN 0190-8286. Retrieved 2020-04-03.
  5. ^ a b c d e f Office of the Commissioner (2019-02-09). "FDA 101: Dietary Supplements". FDA.
  6. ^ "jack3d". Physical Culture Study. 2017-04-10. Retrieved 2020-04-03.
  7. ^ a b Office of Dietary Supplements. "Dietary Supplements for Exercise and Athletic Performance". ods.od.nih.gov. Retrieved 2019-03-20.
  8. ^ Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR (August 2018). "Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review". Journal of the International Society of Sports Nutrition. 15 (1): 41. doi:10.1186/s12970-018-0247-6. PMID 30089501.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  9. ^ Jagim AR, Harty PS, Camic CL (January 2019). "Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements". Nutrients. 11 (2). doi:10.3390/nu11020254. PMID 30678328.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  10. ^ "Caffeine". medlineplus.gov. Retrieved 2020-04-03.
  11. ^ Center for Food Safety and Applied Nutrition (2020-02-04). "DMAA in Products Marketed as Dietary Supplements". FDA.
  12. ^ "Athlete Advisory - Methylhexaneamine And Dietary Supplements". U.S. Anti-Doping Agency (USADA). 2011-06-16. Retrieved 2020-04-03.
  13. ^ Cooper R, Naclerio F, Allgrove J, Jimenez A (July 2012). "Creatine supplementation with specific view to exercise/sports performance: an update". Journal of the International Society of Sports Nutrition. 9 (1): 33. doi:10.1186/1550-2783-9-33. PMC 3407788. PMID 22817979.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  14. ^ Hobson RM, Saunders B, Ball G, Harris RC, Sale C (July 2012). "Effects of β-alanine supplementation on exercise performance: a meta-analysis". Amino Acids. 43 (1): 25–37. doi:10.1007/s00726-011-1200-z. PMC 3374095. PMID 22270875.
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  16. ^ Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA. Effect of branched-Chain Amino Acid Supplementation on Muscle Soreness following Exercise: A Meta-Analysis. Int J Vitam Nutr Res. 2019 Nov;89(5-6):348-356. doi:10.1024/0300-9831/a000543 PMID 30938579
  17. ^ Holeček M. Branched-Chain Amino Acids and Branched-Chain Keto Acids in Hyperammonemic States: Metabolism and as Supplements. Metabolites. 2020 Aug 9;10(8):324. doi:10.3390/metabo10080324 PMID 32784821
  18. ^ Church DD, Hirsch KR, Park S, Kim IY, Gwin JA, Pasiakos SM, Wolfe RR, Ferrando AA. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020 Dec 2;12(12):3717. doi:10.3390/nu12123717 PMID 33276485
  19. ^ Ruocco C, Segala A, Valerio A, Nisoli E. Essential amino acid formulations to prevent mitochondrial dysfunction and oxidative stress. Curr Opin Clin Nutr Metab Care. 2021 Jan;24(1):88-95. doi:10.1097/MCO.0000000000000704 PMID 33060458
  20. ^ da Silva DV, Conte-Junior CA, Paschoalin VM, Alvares T. "Hormonal response to L-arginine supplementation in physically active individuals". Food & Nutrition Research. 58. doi:10.3402/fnr.v58.22569. PMID 24678288.
  21. ^ Viribay A, Burgos J, Fernández-Landa J, Seco-Calvo J, Mielgo-Ayuso J (May 2020). "Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis". Nutrients. 12 (5). doi:10.3390/nu12051300. PMID 32370176.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  22. ^ Rhim HC, Kim SJ, Park J, Jang KM (December 2020). "Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis". Journal of Sport and Health Science. 9 (6): 553–561. doi:10.1016/j.jshs.2020.02.003. PMID 33308806.
  23. ^ Eudy AE, Gordon LL, Hockaday BC, Lee DA, Lee V, Luu D, et al. (April 2013). "Efficacy and safety of ingredients found in preworkout supplements". American Journal of Health-System Pharmacy. 70 (7): 577–88. doi:10.2146/ajhp120118. PMID 23515510.
  24. ^ Pomeroy DE, Tooley KL, Probert B, Wilson A, Kemps E (February 2020). "A Systematic Review of the Effect of Dietary Supplements on Cognitive Performance in Healthy Young Adults and Military Personnel". Nutrients. 12 (2). doi:10.3390/nu12020545. PMID 32093203.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  25. ^ Fielding R, Riede L, Lugo JP, Bellamine A. l-Carnitine Supplementation in Recovery after Exercise. Nutrients. 2018 Mar 13;10(3):349. doi:10.3390/nu10030349 PMID 29534031
  26. ^ Sawicka AK, Renzi G, Olek RA. The bright and the dark sides of L-carnitine supplementation: a systematic review. J Int Soc Sports Nutr. 2020 Sep 21;17(1):49. doi:10.1186/s12970-020-00377-2 PMID 32958033
  27. ^ Alkhatib A, Seijo M, Larumbe E, Naclerio F. "Acute effectiveness of a "fat-loss" product on substrate utilization, perception of hunger, mood state and rate of perceived exertion at rest and during exercise". Journal of the International Society of Sports Nutrition. 12: 44. doi:10.1186/s12970-015-0105-8. PMID 26612980.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  28. ^ Kuchakulla M, Narasimman M, Soni Y, Leong JY, Patel P, Ramasamy R (May 2020). "A systematic review and evidence-based analysis of ingredients in popular male testosterone and erectile dysfunction supplements". International Journal of Impotence Research. doi:10.1038/s41443-020-0285-x. PMID 32358510.
  29. ^ Lutsch DJ, Camic CL, Jagim AR, Stefan RR, Cox BJ, Tauber RN, Henert SE (September 2020). "Effects of a Multi-Ingredient Preworkout Supplement Versus Caffeine on Energy Expenditure and Feelings of Fatigue during Low-Intensity Treadmill Exercise in College-Aged Males". Sports. 8 (10). doi:10.3390/sports8100132. PMID 32992830.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  30. ^ Avula B, Bae JY, Chittiboyina AG, Wang YH, Wang M, Khan IA (September 2019). "Liquid chromatography-quadrupole time of flight mass spectrometric method for targeted analysis of 111 nitrogen-based compounds in weight loss and ergogenic supplements". Journal of Pharmaceutical and Biomedical Analysis. 174: 305–323. doi:10.1016/j.jpba.2019.05.066. PMID 31195319.
  31. ^ Roosevelt M (2010-01-13). "When the Gym Isn't Enough". The New York Times. ISSN 0362-4331. Retrieved 2020-04-03.
  32. ^ Sökmen B, Armstrong LE, Kraemer WJ, Casa DJ, Dias JC, Judelson DA, Maresh CM (May 2008). "Caffeine use in sports: considerations for the athlete". Journal of Strength and Conditioning Research. 22 (3): 978–86. CiteSeerX 10.1.1.524.1504. doi:10.1519/JSC.0b013e3181660cec. PMID 18438212.
  33. ^ a b Davis JK, Green JM (2009-10-01). "Caffeine and anaerobic performance: ergogenic value and mechanisms of action". Sports Medicine. 39 (10): 813–32. doi:10.2165/11317770-000000000-00000. PMID 19757860. S2CID 31365235.
  34. ^ Grgic J, Trexler ET, Lazinica B, Pedisic Z (2018-03-05). "Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis". Journal of the International Society of Sports Nutrition. 15: 11. doi:10.1186/s12970-018-0216-0. PMC 5839013. PMID 29527137.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  35. ^ Blomstrand E, Eliasson J, Karlsson HK, Köhnke R (January 2006). "Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise". The Journal of Nutrition. 136 (1 Suppl): 269S–73S. doi:10.1093/jn/136.1.269S. PMID 16365096.
  36. ^ Newsholme P (September 2001). "Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?". The Journal of Nutrition. 131 (9 Suppl): 2515S–22S, discussion 2523S-4S. doi:10.1093/jn/131.9.2515S. PMID 11533304.
  37. ^ a b Hoffman JR, Kang J, Ratamess NA, Hoffman MW, Tranchina CP, Faigenbaum AD (January 2009). "Examination of a pre-exercise, high energy supplement on exercise performance". Journal of the International Society of Sports Nutrition. 6 (1): 2. doi:10.1186/1550-2783-6-2. PMC 2621122. PMID 19126213.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  38. ^ Bergstrom HC, Byrd MT, Wallace BJ, Clasey JL (June 2018). "Examination of a Multi-ingredient Preworkout Supplement on Total Volume of Resistance Exercise and Subsequent Strength and Power Performance". Journal of Strength and Conditioning Research. 32 (6): 1479–1490. doi:10.1519/JSC.0000000000002480. PMID 29401192. S2CID 20639856.
  39. ^ Spradley BD, Crowley KR, Tai CY, Kendall KL, Fukuda DH, Esposito EN, et al. (March 2012). "Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance". Nutrition & Metabolism. 9 (1): 28. doi:10.1186/1743-7075-9-28. PMC 3361498. PMID 22463603.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  40. ^ a b "5 Side Effects of Pre-Workout Supplements". Healthline. Retrieved 2020-04-03.
  41. ^ "The pros and cons of pre-workout supplements". M Club Spa and Fitness. 2017-09-25. Retrieved 2020-08-22.
  42. ^ a b "Ephedra". Findlaw. Retrieved 2020-04-03.
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