Pre-workout supplements are a popular choice for fitness enthusiasts looking to enhance their energy and performance before hitting the gym. These supplements often contain high levels of caffeine, alongside other ingredients like creatine, beta-alanine, and amino acids, designed to provide a quick boost in stamina and focus. But they also often contain harmful artificial ingredients such as sweeteners that some scientists claim can cause increase your risk of cancer. However, the question remains: are pre-workouts truly effective, and are they worth the potential risks? In this article, we explore the science behind pre-workout supplements, their benefits, side effects, and what you can do as a more natural alternative.
What Are Pre-Workouts supplements?
Pre-workouts are supplements designed to give you an energy boost before you exercise. They usually come in a powder form that you mix with water and contain very high levels of caffeine along with ingredients such as beta-alanine, creatine, amino acids and artificial sweeteners and flavorings.
Do pre workout supplements work?
The aim of a pre workout is to give you a boost of energy – So do they work? The answer to that differs from person to person and also depends on which supplement you take.
Evidence proving the effectiveness of pre workout supplements
A study in 2016 explored the impact of a pre-workout supplement on anaerobic power, explosive strength, and upper body strength in recreationally active individuals. The results showed that the supplement significantly improved anaerobic peak and mean power but had no notable effect on upper and lower body explosive power or upper body strength. Caffeine, a key ingredient, likely contributed to the improvement in anaerobic power, while other ingredients had minimal impact.
Are pre workouts more effective than coffee?
There is no doubt that pre workouts can provide an energy boost. However, this could just be down to their high caffeine content, which is known to increase alertness, energy levels and improve reaction time. A recent study explored the effectiveness of caffeine, creatine and other energy drink ingredients such as Taurine together and separately on athletic performance. The findings showed that caffeine, when used in doses of 3-6 mg per kilo of body weight, enhances both endurance activities and short, intense workouts. It also improved cognitive function, focus level and performance, especially for individuals suffering from sleep deprivation. Meanwhile, energy drinks, often containing caffeine and other ingredients like taurine and B-vitamins, were found to boost both aerobic and anaerobic performance. However, the exact effects depended upon the combination of ingredients used.
Creatine, which is often used for its benefit to strength and power exercises, can be consumed alongside caffeine, though the impact of this combination varied. The study found that the best way to consume the two ingredients was when creatine is loaded before caffeine ingestion. Ingesting both together was less effective – Which puts doubt on the effectiveness of supplements that combine the two ingredients in the same powder.
Could you be better off drinking coffee and creatine?
Caffeine was without a doubt the most impactful ingredient in these studies, and it appears that the sweet spot for improving athletic performance was 3 to 6mg per kilo of bodyweight. Considering the average man weighs 80kg and a standard cup of coffee contains 95mg of caffeine this would be the equivalent of drinking of 2 to 5 cups of coffee before a workout. The study also suggested that when consuming a serving of creatine first and coffee second gave the best results.
However, before you start chugging multiple cups of coffee before your next workout, it is worth noting that caffeine consumed in these quantities can lead to heart palpitations, headaches, and jitters in some people.
Pre workout caffeine levels compared with coffee and tea
Product | Caffeine Content (mg) |
C4 Original Pre-Workout | 150 |
Optimum Nutrition Gold Standard Pre-Workout | 175 |
JYM Pre-Workout | 300 |
Black Coffee (8 oz) | 95 |
Black Tea (8 oz) | 47 |
Matcha Green Tea (8 oz) | 70 |
Potential Benefits of Pre-Workouts?
Before you read this and think about buying any pre workout supplement, bear in mind that not all products are the same. Some contain harmful ingredients whereas others are perfectly healthy for most people. These are the potential benefits of the healthier supplements available:
- Pre-workouts may provide a short-term boost in energy and focus, and some studies suggest it can reduce reaction time and improve anerobic power output.
- The most common ingredient, caffeine, stimulates the central nervous system and can increase alertness.
- Can provide an extra boost of energy if you are feeling particularly sluggish or lacking the energy to get to the gym.
- Ingredients like creatine and beta-alanine may slightly increase endurance for some, but the effects are not significant.
Possible Side Effects of Pre-Workouts
- Recent studies have shown that pre workout supplements can increase your risk of cardiac Ischemia leading to complications or possible death.
- Most pre workouts contain artificial sweeteners such as Acesulfame K, Sucralose or Aspartame which in some studies have been found to increase your risk of cancer.
- Because of the excessively high levels of caffeine taking pre-workouts beyond lunch time could cause restlessness and impact the quality of your sleep.
- Most pre workouts contain between 3 – 10 times the amount of caffeine in a standard cup of coffee which can cause headaches, heart palpitations, jitters and anxiety in some people.
- Beta-alanine, a common pre-workout ingredient, often causes a tingling or prickly sensation on the skin, which can be uncomfortable for some.
- Most pre workouts contain artificial flavorings and synthetic ingredients which are highly processed and have little to no nutritional value.
- The increased caffeine intake could make you feel dependent on taking the pre workout to feel energetic.
Do pre workouts increase your risk of heart attack?
Despite their supposed improvements to physical performance, it is worth considering that the small gains are probably not worth the risk to your long-term health.
A recent study explored the potential dangers of pre-workout supplements, revealing some serious health risks. The study found that lots of pre workouts contained banned or harmful ingredients, some of which were not even listed on the label. One major concern is the risk of heart attacks and sudden cardiac death, especially in young and healthy individuals.
The study highlighted how excessive caffeine, combined with other stimulants like nitric oxide or taurine, can cause dangerous heart complications. What is even more alarming, some pre-workouts contained undisclosed substances that increase the risk of heart damage, especially during intense exercise. While pre-workout supplements promise better workouts, this study suggests they could come at a significant cost to your heart health.
Who Should Avoid Pre-Workouts?
Pre-workouts aren’t for everyone. If you have any health conditions such as heart problems or high blood pressure, you should avoid them. The stimulants in these supplements can strain your heart and raise your blood pressure, which could lead to more severe issues.
If you are sensitive to caffeine or other stimulants, it’s best to steer clear of pre-workouts. You can look for non-stimulant or natural alternatives that provide energy and focus without the risks associated with high levels of caffeine. Options like green tea extract, beetroot powder, or natural adaptogens can be effective.
Anyone who falls into any of these categories, I would advise to avoid pre workouts:
- High blood pressure
- Heart conditions
- Prone to headaches
- Anxiety
- Sensitive to caffeine or stimulants
- If you are pregnant
- Young adults under 18
What ingredients makes pre workout supplements unhealthy?
Aside from their excessive caffeine levels, while researching for this article I checked the ingredients of over 50 pre workouts myself and found that the vast majority of them contained potentially harmful artificial sweeteners. Supplements sold by brands such as My Protein and Holland and Barret contained artificial sweeteners including Aspartame, Sucralose and Acesulfame K, artificial colorings, anti-caking agents, sugar and excessive levels of caffeine.
What are artificial sweeteners?
Aspartame, acesulfame K, and sucralose are artificial sweeteners commonly found in pre-workout supplements, and they’re hundreds of times sweeter than sugar. Made through chemical processes, they are used to cut calories, but research suggests potential health risks, including cancer and metabolic issues, warrant further exploration. Let’s take a look at what recent scientific studies have brought to light….
What are the risks of Aspartame?
According to a study by the Ramazzini Institute, aspartame was confirmed as carcinogenic when consumed by rodents. The study showed that 92% of the tumors found in animals exposed to aspartame were malignant, debunking earlier claims that infections caused the lesions. Worryingly, animals showed cancerous growths even when exposed to aspartame doses close to the current Acceptable Daily Intake (ADI) levels set by health authorities. This is especially concerning because this means in the sugar free diet foods and drinks, we consume even ‘in moderation’ could be cancerous. The findings suggest that the ADI for aspartame may be too high and should be urgently reconsidered, particularly for vulnerable populations like pregnant women and young children, as early exposure to aspartame has been linked to an increased risk of leukemia and lymphoma.
What are the risks of Acesulfame K
According to a recent study from NutriNet-Santé, artificial sweeteners like aspartame and acesulfame K, which are often found in pre-workout supplements as a sugar replacement, could be linked to an increased cancer risk. Acesulfame K, in particular, was shown to raise the risk by 13%, while in the same study aspartame was also flagged as concerning.
What are the risks of Sucralose
According to a study led by North Carolina State University, sucralose, along with its byproduct sucralose-6-acetate, poses potential health risks. The study found that sucralose-6-acetate can cause DNA damage and harm the intestinal barrier, leading to inflammation and increased cancer risk and what is known as ‘leaky gut’. Additionally, it can interfere with important enzymes that help metabolize compounds in the body.
If you are consuming a supplement daily that contains these ingredients according to these studies, it could increase your risk of some serious health issues. So, before you buy your next pre workout from a “health store”, make sure you read the ingredients on the back of the package thoroughly.
Not all pre workouts are bad, there are some more natural alternatives on the market such as Exalt that contain natural ingredients and enough caffeine to give you an energy boost.
What Are Healthier Alternatives to Pre-Workout Supplements?
Pre-workout supplements are designed to give you a quick energy boost when you’re feeling a bit sluggish before your workout. However, it’s important to remember that they aren’t meant to be taken daily like vitamin or protein supplements. Their main purpose is to provide a pick-me-up when you most need it, and overusing them can lead to unwanted side effects, such as tolerance to stimulants like caffeine. Instead of relying on pre-workouts every day, there are healthier, more natural alternatives that can still give you the energy and focus you need without the risks.
Matcha Green Tea
Matcha is a fantastic alternative to traditional pre-workout supplements. It contains caffeine, much like coffee, but the key difference is that the caffeine in matcha is released more slowly into your bloodstream. This is due to a compound called L-theanine, which helps regulate how your body absorbs caffeine, resulting in a longer-lasting, steady energy boost without the jitters or crash that you might experience with other stimulants.
In addition to caffeine, matcha is loaded with antioxidants, vitamins, and minerals, which can help support your overall health. The high levels of catechins, a type of antioxidant, promote heart health and improve fat oxidation, which can be especially helpful for those looking to lose weight or improve cardiovascular endurance. Matcha also helps improve focus and alertness due to the combination of caffeine and L-theanine.
Coffee
Coffee is one of the most well-known alternatives to pre-workout supplements. It contains a similar amount of caffeine to many pre-workouts, giving you that quick energy boost. Coffee has been shown to improve mental alertness and physical performance, helping you stay sharp and energized throughout your workout.
However, be mindful that too much coffee can lead to overstimulation, which could leave you feeling jittery or anxious. It’s best to consume it in moderation and opt for black coffee to avoid added sugars and calories from creamers or sweeteners.
Black Tea
Black tea contains caffeine, though in slightly smaller amounts than coffee. It offers a more gradual increase in energy, helping you stay focused without the sudden jolt. Black tea is also rich in antioxidants like polyphenols, which can reduce inflammation and support heart health.
The slightly lower caffeine content makes black tea a good option if you’re looking for a mild energy boost without the intensity of coffee or pre-workout supplements. It’s also a hydrating option since you’re consuming it in liquid form, which can support your body during exercise.
Green Tea
Green tea is another great alternative for a lighter, more sustained energy boost. Like matcha, green tea contains caffeine and L-theanine, promoting alertness and focus without overstimulation. The amount of caffeine in green tea is lower than in coffee or matcha, making it a good option if you’re sensitive to caffeine.
Green tea is also packed with antioxidants, particularly epigallocatechin gallate (EGCG), which has been shown to boost metabolism and aid in fat burning. If you’re looking for an energy boost that also supports weight loss and overall health, green tea is a solid choice.
Guarana Berry Extract
Guarana berry extract is another natural source of caffeine that can serve as a healthier alternative to synthetic pre-workout supplements. Derived from the seeds of the guarana plant, this extract contains about twice the amount of caffeine as coffee beans. The caffeine in guarana is released slowly into the bloodstream, providing a sustained energy boost without the crash.
In addition to its energizing effects, guarana has been linked to improved focus, memory, and even mood enhancement. It also contains antioxidants, which help combat oxidative stress in the body. Guarana berry extract can be found in various natural energy drinks and supplements, offering a plant-based solution to pre-workout energy needs.
Are Pre-Workouts a Shortcut to More Natural, Sustainable Energy Levels?
The old saying “if it sounds too good to be true, it often is” applies perfectly to many supplements in the fitness industry, and for me pre-workouts fall into this category. While they promise a quick boost in energy, this is typically short-lived, often followed by side effects like jitters, crashes, and even heart palpitations. These issues arise because most pre-workouts contain high levels of caffeine and other stimulants, which can artificially spike your energy, but this isn’t a sustainable or natural way to maintain long-term energy levels.
It’s important to remember that supplements, as the name suggests, should only be used to “supplement” a healthy, balanced lifestyle—not replace it. If you’re eating a nutritious diet rich in fiber, whole foods, protein, fruits, and vegetables, and you’re consistently getting 7-8 hours of sleep per night, you’re already on track to experiencing more natural and sustainable energy levels. Your body thrives on these basics and supplements such as pre workouts should be a last resort.
However, if you’re doing all of this and still feeling sluggish, this might be a time when a pre-workout could be helpful—but even then, I would recommend natural alternatives instead. They provide a steadier boost of energy with fewer side effects and are easier on both your body and your wallet.
Other Ways to Increase Your Energy Levels Naturally
Boosting your energy levels naturally is about making a series of small, consistent changes to your lifestyle. Here’s how you can improve your energy levels without relying on artificial stimulants or supplements:
1. Prioritize Quality Sleep
Sleep has a huge impact on energy levels – Make sure you are getting 7-8 hours of good quality sleep each night. To improve the quality of your sleep you could try:
- Avoid watching Netflix or using your phone late at night, as the blue light emitted from screens can disrupt your body’s ability to wind down.
- Don’t drink too much liquid right before bed to prevent waking up in the night. If you are thirsty take small regular sips within 2 hours of sleep.
- Cut out caffeine after 10 a.m., as it can stay in your system for hours and interfere with sleep.
- Avoid taking hot showers within 1-2 hours of bedtime, as they can raise your body temperature, making it harder to fall asleep.
- Establish a wind-down routine like reading a book to help signal your body that it’s time to sleep.
2. Eat a Balanced Diet
Your diet plays a massive role in your energy levels and is where most of us fall short. To improve your diet, try some of these tips:
- Eat plenty of fruits and vegetables and high fiber foods such as Quinoa, buckwheat, pearl barley, oats.
- Focus on high-protein foods like lean meats, fish, legumes, and eggs to support muscle repair and maintain stable energy levels. For vegans you can swap these out for tofu, buckwheat, chickpeas and nuts and grains.
- Include natural fats from fish, nuts, seeds, and grains, which are essential for brain function and sustained energy.
- Cut out processed foods, especially those with long ingredient lists full of chemicals and preservatives. Opt for whole foods instead.
- Eliminate fizzy drinks, which are often full of sugar and artificial ingredients that cause energy crashes.
3. Limit Alcohol and Smoking
Cutting out alcohol and smoking can significantly improve your energy levels. Alcohol disrupts your sleep cycles making you tired the next day, and smoking reduces your lung capacity, making physical activity more tiring and decreasing your overall oxygen intake.
4. Take an Early Morning Walk
Starting your day with a brisk morning walk helps get your blood flowing and gives you a natural energy boost. Exposure to natural sunlight first thing in the morning can also help regulate your circadian rhythm, effectively kickstarting your body clock into waking up. The knock-on impact of this is that it makes falling asleep that night much easier.
5. Move More Throughout the Day
If you have a desk job, sitting for extended periods can leave you feeling lethargic. Using a sit-stand desk is a great way to stay active throughout the day, improving posture and keeping your energy levels up. Even short movement breaks every 30 minutes can help you feel less sluggish.
6. Stay Hydrated
Dehydration is a common cause of fatigue, so make sure you are drinking enough water throughout the day. Aim for at least 8 glasses a day, and more if you are active.
7. Manage Stress
Chronic stress can drain your energy levels over time. Incorporate stress-reducing activities into your daily routine like meditation, yoga, or deep breathing exercises.
8. Get Regular Exercise
Exercise naturally boosts your energy by increasing oxygen flow to your muscles and brain. Aim for at least 30 minutes of physical activity each day, whether that is a workout, walk, or simple stretching. Regular movement helps combat feelings of tiredness and boosts endorphins, improving your mood and energy levels.
9. Practice Good Posture
Slouching can make you feel more tired and affect your breathing, which reduces oxygen flow. Sitting and standing with good posture can help keep you more alert and energized throughout the day.
10. Wear a Fitness Tracker to Stay Motivated
Wearing a fitness tracker is a fantastic way to remind yourself of how much exercise you are getting in. Trackers can help to track your steps, heart rate, and even sleep patterns and some studies have even shown that people that wear trackers overall have lower body composition, walk more, and reduce sedentary behaviors. Some trackers allow you to set daily movement goals and remind you to move if you have been sedentary for too long. Many also offer the option to compete with friends or family members in step challenges or other fitness activities, turning exercise into a fun, engaging way to stay active and energized. The social aspect of fitness tracking can push you to hit your goals and improve your overall energy levels.
Are pre-workouts bad for your heart?
Pre-workouts can be risky for your heart, especially if you have an existing heart condition or are sensitive to stimulants. The high caffeine content can elevate your heart rate and blood pressure, putting unnecessary strain on your cardiovascular system.
Can pre-workouts cause addiction or dependence?
While addiction is unlikely, drinks containing caffeine can lead to dependency if used regularly. Over time, your body gets used to the stimulant, and stopping it could cause withdrawal symptoms like headaches, irritability, or fatigue. This dependence can make it harder to function without that extra caffeine boost.
Is it okay to take pre-workouts every day?
It depends on the ingredients, some of the healthier pre workouts would be perfectly fine to consume daily, if not a little expensive. Although most of them are unhealthy and could have a negative effect on your health and energy levels long term.
What happens if you take pre-workout without working out?
If you take pre-workout without exercising, you’ll likely experience a surge in energy due to the stimulants, but without physical activity to channel that energy, it can leave you feeling restless, anxious, or jittery.
Are there natural alternatives to pre-workouts?
Absolutely. Natural options like green tea, beetroot juice, or coconut water can provide a healthier, more balanced energy boost without the risks tied to synthetic pre-workout supplements.
Is a pre workout the same as a pre trainer?
Yes, a pre-workout is the same as a pre-trainer. Some people use the term “pre-trainer,” but the more common and widely recognized term is “pre-workout.” Both refer to the same type of supplement designed to boost energy, focus, and performance before exercising. Whether labeled as a pre-workout or pre-trainer, the purpose and ingredients are generally the same.
The risks outweigh the reward
When you take into consideration that many of the ingredients used in pre workouts can cause health issues from cancer to heart attacks its quite clear that the negatives outweigh the positives.
For me personally, pre-workouts don’t have a place in my daily routine. The highly processed, potentially harmful ingredients and excessive caffeine may give you a quick burst of energy, but is this really worth the risk to your health? Not only are pre workouts an expensive addition to your diet, they offer no real benefit to your workouts when compared with a cup of matcha or coffee.