This is a very common question I get asked and while we know some of the ergogenic properties of certain compounds like caffeine, B-Alanine, Arginine, Creatine etc, what we are starting to see is that they not always be needed in an all in one supplement. Of course people perceive they train better whilst taking a pre-workout and you can’t dismiss the importance of perception on an individual level. However, are they the super potion that everyone thinks they are?

Multi-ingredient pre-workout supplements (MIPS) have become increasingly popular among athletes and fitness enthusiasts aiming to enhance exercise performance. These supplements typically combine various ingredients such as caffeine, beta-alanine, creatine, amino acids, and nitric oxide precursors, purported to work synergistically to improve various aspects of physical performance. This article delves into recent scientific literature to assess the efficacy and safety of MIPS on exercise performance.

Potential Benefits of MIPS

1. Enhanced Anaerobic Performance A study by Beckner et al. (2022) investigated the acute effects of two MIPS formulations—one containing beta-alanine and caffeine (BAC) and another without these ingredients (NBAC)—compared to a placebo (PLA) on anaerobic performance. The findings indicated that both BAC and NBAC supplementation resulted in greater anaerobic power compared to PLA, suggesting that MIPS can enhance anaerobic performance.
2. Improved Endurance Capacity The same study reported that BAC supplementation improved time to exhaustion during peak oxygen uptake (V̇O₂ peak) tests compared to PLA. This improvement was accompanied by an increase in blood lactate levels, indicating enhanced endurance capacity.
3. Vascular Function Beckner et al. (2022) also observed that both BAC and NBAC supplementation led to improved brachial artery diameter post-exercise, whereas no significant changes were noted with PLA. This suggests that MIPS may positively influence vascular function, potentially contributing to better nutrient delivery and waste removal during exercise.

Limitations and Considerations

1. No Improvement in Upper-Body Resistance Exercise Performance A study by Jung et al. (2020) examined the effects of a MIPS and caffeine alone on upper-body resistance exercise performance, blood flow, blood pressure, and heart rate variability. The results indicated that neither the MIPS nor caffeine alone improved upper-body resistance exercise performance or markers of blood flow relative to placebo, highlighting that the efficacy of MIPS may vary depending on the type of exercise and specific performance metrics assessed.
2. Safety Implications While MIPS offer potential performance benefits, it is essential to consider safety and individual responses. A brief review highlighted that these supplements are intended to be taken prior to exercise and typically contain a blend of ingredients such as caffeine, creatine, beta-alanine, amino acids, and nitric oxide agents. However, the safety implications and performance outcomes can vary based on the specific formulation and dosage.

Alternative Pre-Workout Beverages

For individuals seeking alternatives to MIPS, certain beverages consumed before exercise may offer similar benefits without potential side effects. Some options include:

• Water: Essential for hydration and preventing exercise-related injuries.
• Coconut Water: Contains electrolytes like potassium and sodium, aiding in post-exercise recovery.
• Coffee: Enhances reaction time and aerobic performance when consumed about an hour before exercising.
• Beetroot Juice: Boosts nitric oxide levels, enhancing blood flow and oxygen delivery; best consumed 90-150 minutes before exercise.

Each beverage provides unique benefits, and selecting the right one depends on individual needs and workout intensity. Consulting a healthcare provider is advised for personalized recommendations.

Conclusion

Multi-ingredient pre-workout supplements have demonstrated potential in enhancing various aspects of exercise performance, including anaerobic capacity, endurance, and vascular function. However, their efficacy may not extend to all performance metrics, such as upper-body resistance exercise performance. Individual variability and potential side effects necessitate a cautious approach to MIPS usage. Consulting with a healthcare provider can help determine the suitability of these supplements based on personal health status and fitness goals.

References

1. pubmed.ncbi.nlm.nih.gov
2. pubmed.ncbi.nlm.nih.gov
3. pmc.ncbi.nlm.nih.gov