You’ve probably heard of “pre-workout,” the famous powder that is usually mixed with water and consumed before a workout to get an energy “boost” during it. Supplement companies also claim that this product improves performance, increases concentration, and the body’s alertness level, but what do they really say?
As explained in our article on supplements, these are generally not recommended for people under 18 years of age simply because studies to test their effectiveness and safety are usually done on adults. However, the “pre-workout” is gaining popularity among training enthusiasts including young people.
You should know that the “pre-workout” available on the market are very variable in terms of the list of ingredients and dosages used. Thus, it is difficult to give recommendations without analyzing the chosen product more precisely. As a general rule, “pre-workout” can contain creatine monohydrate, amino acids, taurine, citrulline, arginine, beta-alanine, caffeine and so on. Caffeine, which is usually the main stimulant in these products, is well known to improve performance by stimulating the nervous system and muscles. On the other hand, unlike the sole use of caffeine, other types of unwanted stimulants or simply those with effects combined with unknown caffeine can be found in “pre-workouts”. In short, we feel more energetic and our perception of effort is reduced, but it is in fact “false energy” or borrowed energy. These products can therefore lead to overtraining or even injuries since we tend to have masked fatigue signals, especially if we consume them in an initial state of fatigue.
What if I want a “boost” before my workout?
The first question that should be asked if you lack energy during your workouts is: “when was the last time you ate?”. We often confuse the lack of energy with the stimulating effect that can be obtained with caffeine. Indeed, I often have people in my office who do their workouts on an empty stomach, without snacking beforehand or after a meal that was eaten much too long before the workout (e.g. more than 3 to 4 hours before), leaving them with a low energy level during the activity. Note that the energy prioritized by the body during physical activity is carbohydrates, you can also go see our articles on nutrition before and during training to get more information on this subject. Thus, if you do not consume enough carbohydrates, you may lack energy and your performance may be negatively affected.
That being said, if you already consume enough carbohydrates, but you want to obtain an additional stimulating effect, caffeine could be a simpler, more effective and more economical alternative to your famous “pre-workout”. Indeed, caffeine is one of the most studied supplements in sports nutrition. Its effect on performance, concentration and perception of effort is well proven. In terms of dosage, we would be talking about 1.5 to 3.0 mg/kg of body weight/day in adults and less than 2.5 mg/kg of body weight/day in those under 18. For comparison, a “pre-workout” containing 300 mg of caffeine would have a dosage of 4.3 mg/kg of body weight in an individual of 70 kg (154 lb), which is significantly higher than the usual recommendations for the stimulant, especially if we are talking about an athlete under 18. In too high a dosage, caffeine can lead to a decrease in the ability to concentrate, confusion, anxiety, digestive problems, disturbed sleep, and therefore, a decrease in performance. I therefore invite you to check the optimal dosage for you if you want to venture in this direction. The time of day when caffeine is consumed is also very important. In fact, half of the caffeine is still present in your system 5 hours after its consumption and can even take more than 10 hours to be completely eliminated by the body. Too often this product is consumed during training taking place in the afternoon or even late in the evening, which can greatly affect sleep and the body’s recovery after training. In short, caffeine is a great alternative to “pre-workout” in order to have a simpler product in terms of the list of ingredients, more accessible (chocolate, coffee, certain soft drinks, capsules, etc.) and is very effective. On the other hand, as with other supplements, you must still rely on a certain protocol and go for a certified product in order to minimize the risks associated with it (e.g.: NSF certified, informed sport certified). Do not hesitate to consult a sports nutritionist/dietitian who will be able to guide you in case of doubt. On that note, good training!
Par : Joanie Séguin, Dt. P.
Nutristionniste, Clinique Hexa Physio
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