What’s The Evidence Behind Pre-Workout Supplements

Will pre-workout actually work for you? An abundance of evidence suggests that pre-workout supplements may provide certain benefits for athletes and gym-goers. Here are some key findings from the latest research to help you choose the best pre-workout.

Common pre-workout ingredients

Pre-workout supplements are designed to enhance physical performance and improve exercise endurance. These supplements typically contain various ingredients, such as caffeine, creatine, beta-alanine, and nitric oxide precursors—among others.

Caffeine

Caffeine is a common ingredient in many pre-workout supplements and has been shown to improve exercise performance and endurance.

The evidence

According to a review of studies published in the International Journal of Sports Nutrition and Exercise Metabolism, caffeine can improve aerobic and anaerobic performance, increase muscle strength, and reduce fatigue during exercise.⁽¹⁾

Creatine

Creatine is a natural substance found in muscle cells, and it is often included in pre-workout supplements to enhance strength and muscle growth.

The evidence

Studies have consistently shown that creatine supplementation improves strength and power, increased lean body mass, and improved exercise performance in activities such as sprinting and weightlifting. In addition, it may also provide benefits such as enhanced recovery, injury prevention, and neurological benefits. ^(2,3)

Beta-alanine

Beta-alanine is an amino acid that is often included in pre-workout supplements to improve endurance and delay fatigue.

The evidence

A review of studies on beta-alanine finds that supplementation can improve endurance performance and delay fatigue in activities such as cycling and running. ^(4,5)

Citrulline

Citrulline increases nitric oxide production, which can improve blood flow and oxygen delivery to the muscles to help improve performance and recovery.

The evidence

A 2020 review of the effects of citrulline supplementation on exercise performance reports several studies have concluded that L-citrulline supplementation can enhance recovery and exercise performance. ⁽⁶⁾

Not-so-common pre-workout ingredients

Bitter Orange

Bitter Orange is sometimes included in pre-workout supplements to increase energy and encourage thermogenesis.

The evidence

One particular study result suggests that p-synephrine (bitter orange) might increase fat oxidisation in 1 h of exercise, without affecting total energy expenditure or exercise heart rate.⁽⁷⁾

Acetyl L Carnitine

Acetyl L Carnitine helps the body to produce energy increasing physical endurance and reducing fatigue to increase recovery time.

The evidence

Many studies report that L Carnitine can be taken approximately 1 hour before exercise to reduce blood lactate levels. Heart rate, increase fatty acid oxidation, and maximum oxygen consumption.⁽⁸⁾

Alpha GPC

Alpha GPC has been used by athletes looking to improve performance for athletic activities that emphasise velocity and power.

The evidence

A recent study showed that muscle strength was increased when using mid-thigh pull as an assessment method. The research based on low levels of 250mg shows variations in results however, based on the total available literature, a dose of 600 mg or greater has shown results.^(9,10)

L-Tyrosine

L-Tyrosine is included in pre-workout formulas to help increase or decrease energy and endurance that can become depleted during times of physical exertion.

The evidence

In healthy individuals, TYR has often been used to reduce the adverse effects of conditions that deplete the brain’s dopaminergic resources, such as extreme physical stress. The supply of TYR was found to reduce stress-induced impairments of working memory and attentional tasks, but more so in individuals who were particularly sensitive to the stressors.⁽¹¹⁾

Electrolyte Blend

Ensuring adequate electrolytes before and during exercise is a simple step that is very easily overlooked. Electrolytes can help to prevent dehydration and depletion that can occur with exercise-induced sweating. Particular electrolytes/minerals have multiple functions within your body's cells which are essential for physical activities.

The evidence

Sodium intake during prolonged exercise in the heat plays a significant role in preventing sodium losses, Magnesium is important for the assistance and maintenance of normal muscle function, potassium can help with glucose metabolism, and calcium alongside exercise can help to enhance bone mineral density.^{(12,13,14,15,16)}

The best pre-workout combinations

So, now you know the evidence behind some key pre-workout ingredients, which ones should you choose? If you are looking to create your own amino acid concoction then check out the ATP Science individual amino acids (acetyl l carnitine, l citrulline, creatine, beta-alanine) for sale here.

If you are looking for a great blend to support your maximum lift potential, complete with a performance amino acid blend and some not-so-common goodies like electrolytes and Alpha GPC then the ATP Science Max Lift is for you.

If you are looking for a thermogenic blend that has slow-release caffeine to keep you gliding through your workout then the ATP Science Thermoslice should be your go-to.

For more options to support your specific workout routine check out this blog on targeting your pre-workout.

The take-home message

Pre-workouts can harness energy and performance which can see you hitting your goals consistently. You may even start making new ones you thought you would never aim for before!

References

(1) Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.

(2) Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.

(3) Hall M, Manetta E, Tupper K. Creatine Supplementation: An Update. Curr Sports Med Rep. 2021 Jul 1;20(7):338-344. doi: 10.1249/JSR.0000000000000863. PMID: 34234088.

(4) Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.

(5) Berti Zanella P, Donner Alves F, Guerini de Souza C. Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review. J Sports Med Phys Fitness. 2017 Sep;57(9):1132-1141. doi: 10.23736/S0022-4707.16.06582-8. Epub 2016 Jul 5. PMID: 27377257.

(6) Gonzalez AM, Trexler ET. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. J Strength Cond Res. 2020 May;34(5):1480-1495. doi: 10.1519/JSC.0000000000003426. PMID: 31977835.

(7) Gutiérrez-Hellín J, Ruiz-Moreno C, Del Coso J. Acute p-synephrine ingestion increases whole-body fat oxidation during 1-h of cycling at Fatmax. Eur J Nutr. 2020 Oct;59(7):3341-3345. doi: 10.1007/s00394-019-02101-6. Epub 2019 Nov 5. PMID: 31691018.

(8) Orer GE, Guzel NA. The effects of acute L-carnitine supplementation on endurance performance of athletes. J Strength Cond Res. 2014 Feb;28(2):514-9. doi: 10.1519/JSC.0b013e3182a76790. PMID: 24263659.

(9) Bellar D, LeBlanc NR, Campbell B. The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. J Int Soc Sports Nutr. 2015 Nov 17;12:42. doi: 10.1186/s12970-015-0103-x. PMID: 26582972; PMCID: PMC4650143.

(10) Ziegenfuss, T., Landis, J. & Hofheins, J. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. J Int Soc Sports Nutr 5 (Suppl 1), P15 (2008). https://doi.org/10.1186/1550-2783-5-S1-P15

(11) Steenbergen L, Sellaro R, Hommel B, Colzato LS. Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance. Neuropsychologia. 2015 Mar;69:50-5. doi: 10.1016/j.neuropsychologia.2015.01.022. Epub 2015 Jan 16. PMID: 25598314.

(12) Anastasiou CA, Kavouras SA, Arnaoutis G, Gioxari A, Kollia M, Botoula E, Sidossis LS. Sodium replacement and plasma sodium drop during exercise in the heat when fluid intake matches fluid loss. J Athl Train. 2009 Mar-Apr;44(2):117-23. doi: 10.4085/1062-6050-44.2.117. PMID: 19295955; PMCID: PMC2657026.

(13) Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi: 10.3390/nu9090946. PMID: 28846654; PMCID: PMC5622706.

(14) Jodas EM, Voltera AF, Ginoza M, Kohlmann O Jr, dos Santos NB, Cesaretti ML. Effects of physical training and potassium supplementation on blood pressure, glucose metabolism and albuminuria of spontaneously hypertensive rats. J Bras Nefrol. 2014 Jul-Sep;36(3):271-9. English, Portuguese. PMID: 25317608.

(15) Martin BR, Davis S, Campbell WW, Weaver CM. Exercise and calcium supplementation: effects on calcium homeostasis in sportswomen. Med Sci Sports Exerc. 2007 Sep;39(9):1481-6. doi: 10.1249/mss.0b013e318074ccc7. PMID: 17805076.

(16) Stear SJ, Prentice A, Jones SC, Cole TJ. Effect of a calcium and exercise intervention on the bone mineral status of 16-18-y-old adolescent girls. Am J Clin Nutr. 2003 Apr;77(4):985-92. doi: 10.1093/ajcn/77.4.985. PMID: 12663301.