Behind the Hype: Are Pre- and Post-Workout Supplements Worth it?

<blockquote> <h3>Fast Facts</h3> <ul> <li>A pre-workout supplement is any supplement that claims to boost workout performance, improve endurance, and reduce the onset of muscle fatigue if you consume it before your workout. </li> <li>In general, pre-workout supplements contain a combination of ingredients like caffeine, amino acids, creatine, B vitamins, nitric oxide derivatives, carbohydrates, antioxidants, and other ingredients that read like they belong in a science experiment.</li> <li>Post-workout supplements are designed to be consumed after your last rep, and they claim to rebuild and refuel exhausted muscles. They’re meant to replenish what's been lost during a vigorous workout and repair what's been torn in the gym.</li> </ul> </blockquote> <p>Pre- and post-workout supplements, whether they’re the real deal or just another fleeting fitness trend, is once again the topic of conversation on social media. Just take a scroll through Instagram and you’ll find amateur gym-goers, fitness influencers, and even professional athletes claiming that these workout supplements do, in fact, boost energy, enhance workout performance, and help build muscle. </p> <p>Sounds great, right? A supplement you take before and after your workout to give you twice or even three times the benefit. Who wouldn’t want that extra edge in the gym? But before you go out and spend a fortune stocking up on pre- and post-workout supplements, it’s important to know what’s actually in these supplements and how they affect your body. </p> <p>So, with social media igniting renewed interest in pre- and post-workout supplements, it's high time to find out whether these supplements are, in fact, game changers in the gym or just hype. </p> <h2>What is a pre-workout supplement?</h2> <p>If you’ve been to the gym recently, you’ve probably heard people talking about taking pre-workout supplements – known colloquially just as a ‘pre-workout’. But what are they? Well, pre-workout supplements are like the hype man for your workout session. They're there to pump you up, get you in the zone, and maybe, just maybe, make your workout feel a little less like a dreaded ordeal. Essentially, a pre-workout is any supplement – usually a powdered drink mix, but it can also be capsules, bars, or canned drinks – that claims to boost workout performance, improve endurance, and reduce the onset of muscle fatigue if you consume it before your workout. </p> <p>Now, you’re probably wondering, “what is actually in a pre-workout?” Well, that’s a tough question to answer because every supplement and exercise nutrition company out there has its own pre-workout formula, meaning that no two brands contain the same – or even similar – ingredients. In fact, results from a study published in the journal <em>Nutrients</em> found that of the top 100 commercially available pre-workout supplements, nearly half of all ingredients were part of a “proprietary blend,” meaning that the amounts of each ingredient were not disclosed on the nutrition label. And what that really means is that there’s no good definition of what a pre-workout supplement is. </p> <p>With that said, however, in general, pre-workouts contain a combination of ingredients like caffeine, amino acids, creatine, B vitamins, nitric oxide derivatives, carbohydrates, antioxidants, and other ingredients that read like they belong in a science experiment. With each of these ingredients touting its own superpower, like turning up your energy, improving endurance, or giving a buzz that feels like you’ve got electricity running through your veins.</p> <h2>The allure of a pre-workout boost</h2> <p>The most common ingredient in most pre-workouts is caffeine, a potent stimulant – only the dose is much higher than in a cup of coffee. The idea is to give you an instant surge of energy to enhance your workout performance and push you just that little bit further.</p> <figure><img alt="" height="416" src="https://cdn.storymd.com/optimized/6qy6Myf5A1/original.jpg" width="500" /> <figcaption>Caffeine <em>Source: Mikael Haggstrom</em></figcaption> </figure> <p>Some studies have shown that a large bolus dose of caffeine not only gives you that extra boost of energy and alertness, but it also mobilizes the body’s fat stores and encourages working muscles to use fat as fuel. As a result, this process delays muscle fatigue, allowing you to exercise longer and perhaps, push you to have a more vigorous workout session.</p> <p>But it’s not all about caffeine. There’s also creatine – which has been studied extensively and is linked to increased muscle mass, strength, and exercise performance. Creatine works by helping your muscles produce more adenosine triphosphate (ATP) – a source of energy that your cells use when you exercise. It also helps you maintain a continuous energy supply to your muscles during an intense lifting or exercise session, allowing you to do a few extra push-ups or another lap around the track. In addition to providing more energy and helping to increase muscle growth, creatine helps speed up muscle recovery too. </p> <p>On top of that, some ingredients in a pre-workout supplement aim to enhance endurance. Beta-alanine, for example, acts as a buffer against muscle fatigue, allowing you to squeeze out one more punishing rep or an extra pedal through the last hill on the bike. </p> <h2>What is a post-workout supplement?</h2> <p>Now, on the flipside, when you’ve just crushed an intense workout session at the gym and your muscles are screaming in pain, that’s when post-workout supplements – also referred to as ‘post-workouts’ – come in. These supplements are specifically designed to support and enhance your recovery process. As the name suggest, post-workouts are designed to be consumed after your last rep, and they claim to rebuild and refuel exhausted muscles. Essentially, they’re meant to replenish what's been lost during a vigorous workout and repair what's been torn in the gym.</p> <p>Post-workout supplements usually come packed with a blend of ingredients like carbohydrates, proteins, vitamins, and minerals. The carbohydrates are there to replenish depleted glycogen stores, which are basically your muscles’ fuel reserves. But the carbs aren’t just about refueling, they’re also about optimizing your body's recovery processes to prepare for the next onslaught of deadlifts, sprints, or whatever your workout of choice is.</p> <p>Another main ingredient in post-workouts is protein, usually in the form of whey or casein. Protein is the building block that helps repair the microtears in your muscles caused by lifting weights or pushing through those last few burpees. Having a post-workout protein shake has been shown to help set the stage for muscle growth and increased strength. </p> <figure><img alt="" height="415" src="https://cdn.storymd.com/optimized/kAv09afed1/original.jpg" width="621" /> <figcaption>Protein Supplements <em>Source: TheVisualMD</em></figcaption> </figure> <p>Then there are the extras—the vitamins, minerals, and some hard-to-pronounce ingredients. Think L-glutamine for gut health and immune function, branched-chain amino acids (BCAAs) for their muscle-building ability, or carotenoids, a potent antioxidant to fight free radicals (unstable molecules that can damage cells). Creatine makes an appearance too, and like in pre-workouts, it helps with energy production and muscular endurance.</p> <h2>So, do you really need post-workout supplements? </h2> <p>If you're a casual exerciser, a well-balanced meal containing protein, carbs, and healthy fats after working out could well cover your bases. But if you're looking to maximize your workout efforts and you find your stomach turning at the thought of a full meal right after a gym session, a post-workout might just be your ticket to a faster recovery and bigger muscles. They're a convenient, efficient way to feed your muscles and soothe the aches, so you can bounce back quicker and be ready for the next round of deadlifts or hill sprints.</p> <p>With that said, however, post-workout supplements can't replace real food or the natural healing power of a good night's sleep. So, if you’re ordering take-out every night after your workouts and staying up way past your bedtime binge watching Netflix, taking a post-workout supplement will have little impact on your fitness goals. </p> <h2>Are pre- and post-workouts too good to be true? </h2> <p>All this sounds enticing, doesn’t it? As good as taking a pre- or post-workout supplement may seem, not everything is rainbows and unicorns. Safety is a big concern when taking any supplement not regulated by the U.S. Food and Drug Administration (FDA), which includes both pre- and post- workout supplements. The lack of regulation means that some of these supplements might contain unlisted ingredients or dosages that differ from what is mentioned on the label, which can be dangerous.</p> <p>Also, the lack of strict regulatory oversight likely means a lack of knowledge of the true effect these ingredients have, even if there are studies touting the benefits. In fact, many studies that conclude in favor of these products are funded by the supplement companies themselves. By contrast, the studies conducted by independent researchers often have conflicting results because of small sample sizes or because they’re short in duration.</p> <p>Aside from the lack of regulation, there are also potential side effects of taking these pre- and post-workout supplements. Regularly taking a pre-workout and then a post-workout can lead to over-reliance. And over-consumption of pre-workouts – which are usually high in stimulants – can lead to issues like increased heart rate, high blood pressure, gastrointestinal issues (e.g., bloating and gassiness), and sleep disturbances. Lastly, overindulging in post-workout supplements without balancing it with a healthy diet can also skew your nutrient intake.</p> <p>So, while, yes, some of the individual ingredients in these pre- and post-workout supplements have been shown to be safe and may even be effective, other ingredients have scant scientific evidence of their purported benefits.</p> <h2>Game changers or just hype? </h2> <p>In the end, calling pre-workout supplements 'game changers' might be a stretch. They're more like the cherry on top of a well-baked fitness pie—nice to have, but not essential. It's about finding that sweet spot, where supplementation meets hard work, and where your wallet doesn't end up being the only thing getting thinner. Remember, supplements are just that—a supplementary aspect of a broader, holistic approach to health and fitness. They aren't magic bullets but can be tools to help you achieve your fitness goals.</p> <p>While post-workout supplements may not be all hype, they're not clear game changers either. Their potential benefits, coupled with a balanced diet, proper training routine, and catching sufficient ZZZs every night, may help you reach your fitness goals. However, it's important not to put too much weight on the impact these supplements have on your fitness game. Doing so may cause you to lose sight of what is actually important. The real game changers in reaching your fitness goals are dedication, consistency, and a whole lot of hard work! </p> <p>So, before you add that tub of pre- and post-workout powder to your cart, consider your needs, your goals, and maybe have a chat with a health professional first.</p> <h2>More on Performance Supplements</h2><ul><li><a href="https://soulivity.storymd.com/journal/wzvn4lz1lj-performance-supplements" target="_blank">Dietary Supplements for Exercise and Athletic Performance</a></li><li><a href="https://soulivity.storymd.com/journal/6j498z2cnm-bodybuilding-and-performance-enhancement-supplements" target="_blank">Bodybuilding and Performance Enhancement Supplements</a></li><li><a href="https://soulivity.storymd.com/journal/qj358vvsam-dietary-supplements" target="_blank">Dietary Supplements (Nutraceuticals)</a></li></ul>