The practice of taking pre-workout supplements is popular among athletes and others trying to live an active and healthy lifestyle. Even so, fitness experts are on the fence about the legitimacy of these types of supplements to boost workout performance. Before you select a nutritional product that promises results, take a few minutes to read some pros and cons.
Fitness Supplements
Fitness supplements are designed to maximize your workout.
They can:
- Enlarge muscle size
- Speed up recovery time
- Enable more efficient workouts
Pros and Cons of Common Supplement Ingredients
Caffeine
Many supplements contain caffeine which increases activity in the central nervous system.
Pros
- Reduces tiredness while exercising
- Makes the brain alert so that the workout is more efficient
- Helps the body burn more calories during and after a workout
Cons
- Often too much caffeine (about 400 milligrams, the equivalent of 4 cups of coffee) is in a supplemental dose
Creatine
Creatine is made from arginine, methionine, and glycine amino acids. It occurs naturally in the body.
Pros
- Gives fast energy boosts
- Improves neurological function
- Strengthens muscles
- Promotes muscle growth
- High-intensity interval training (HIIT) performance-enhancing
Cons
- Abdominal cramping
- Constipation
- Diarrhea
- Water retention based weight gain
- Restlessness
L-Arginine
The amino acid, L-Arginine, is required for the synthesis of protein. It is a blood vessel relaxing amino acid which helps with blood and oxygen function.
Pros
- Lowers blood pressure
- Pushes blood to muscles during workouts
Cons
- Lacks scientific proof that it enhances athletic performance
- Could cause gout
- Bloating
- Allergies
- Low blood pressure
- Abdominal pain
β-alanine
Beta-alanine (β-alanine) is an amino acid that encourages the function of nerve signals. It is made in the liver.
Pros
- Slows down fatigue in nerve muscles
- Improves athletic performance
Cons
- Has a tendency to excessively stimulate nerve cells and cause tingling
Taurine
Taurine is an amino acid located in the muscles, organ tissues, and brain.
Pros
- Regulates the delivery of nutrients throughout the body and this could improve athletic performance
Cons
- Some studies have shown Taurine increases muscle tiredness
Betaine
This amino acid assists with fat processing in the body and keeps the liver functioning normally.
Pros
- Increases muscle size
- Power-based workouts such as bench pressing and back squats benefit the most with Betaine supplements
Cons
- Some studies didn’t show Betaine improved muscle strength after a workout
Today, many high-quality workout supplements are available on the market. According to Legion Athletics, pre-workout supplements are “popular” and “new flavor” options are often developed.
Low-quality workout supplements can do more harm than good, especially for athletes with diabetes, heart issues, and high blood pressure. Quality supplements are out there though but make sure you check with your doctor before you buy.