Pre-workout

History

Ingredients

• Ephedrine was a common ingredient in many pre-workout supplements in the 1990s and early 2000s, sometimes in combination with caffeine and aspirin, however, following many reports of serious side effects and some deaths, it was banned for use in supplements by the FDA in 2004 throughout the USA, and many other countries have enacted similar bans.
• Caffeine is now one of the most common ingredients, found in one study to be in 86% of the bestselling pre-workout supplements. Caffeine works with the central nervous system to increase the blood flow. Caffeine is a popular ingredient in pre-workout because it increases alertness, mental concentration, and energy. Related compounds such as theophylline or theobromine may also be used.
• Methylhexanamine, also known as DMAA, is another stimulant which was widely used for some time as an alternative or supplement to caffeine. DMAA can increase alertness in the body and help burn body fat. The FDA has warned that DMAA "is known to narrow the blood vessels and arteries, which can elevate blood pressure and may lead to cardiovascular events ranging from shortness of breath and tightening in the chest to heart attack". DMAA is also considered a prohibited stimulant by the United States Anti-Doping Agency. Following the widespread banning of DMAA, it has in some cases been replaced by similar compounds such as DMBA, octodrine, tuaminoheptane or DEPEA, which are associated with similar side effects.
• Carbohydrates are usually present, often in a mix of simple sugars like glucose and more complex oligosaccharides such as maltodextrin which are supposed to provide more sustained energy. Carbohydrates cause an increase in serotonin levels. These are used both to provide a sweet taste and fuel for exercise, though evidence for whether they actually enhance exercise performance is mixed.
• Protein supplements, usually in a palatable powdered form such as whey protein or rice protein, are also commonly used both for flavour and as a fuel for muscle growth and recovery.
• Electrolytes providing sodium, potassium and magnesium are often included to replace those lost due to sweating during heavy exercise, generally as a mixture of different salts, sometimes including exotic forms such as zinc monomethionine aspartate or calcium fructoborate which are supposed to be better absorbed or have other special properties. Electrolytes help the body perform homeostasis and prevent dehydration.
• Nitrate salts are commonly included for their supposed benefits for endurance exercise. Sometimes this is achieved by using nitrate salts of other ingredients.
• Creatine, a natural chemical created in the kidneys and liver, is used supposedly to improve physical performance. It also promotes an increase in muscle growth.
• β-Alanine is a common ingredient found in 87% of leading pre-workout formulas. Beta-alanine decreases fatigue during high-intensity exercise by increasing the muscle carnosine concentration.
• Branched-chain amino acids, leucine, isoleucine and valine are commonly used for their muscle fueling properties and relief of post-workout soreness, often alongside other amino acids such as glutamine which are thought to have synergistic effects. Results from research have been mixed, and the dose contained in commercial pre-workout products is often less than an optimum effective dose.
• β-Hydroxy-β-methylbutyrate may sometimes be used as an ingredient in some products, though is prohibitively expensive for most commercial pre-workout blends.
• Arginine, is also commonly used as a nitric oxide precursor and supposed booster of growth hormone and IGF-1 release, though studies have shown limited benefits, and generally at higher doses than are present in typical pre-workout products.
• Ornithine or L-ornithine L-aspartate are sometimes used as an alternative or in addition to arginine, and have generally similar properties.
• Citrulline is used as an alternative or supplement to arginine, and is claimed to reduce post-exercise soreness.
• Agmatine is also often used as an alternative or supplement to arginine.
• Taurine is also a common ingredient in pre-workout, and can be used as a supplement taken alone. It is similar to creatine purportedly to aid muscle hypertrophy that increases strength, endurance, reduced muscle damage, and helps with a faster recovery.
• Tyrosine or its precursor N-acetyl-L-tyrosine are commonly used to purportedly boost levels of dopamine and noradrenaline. Some brands may contain L-dopa, but this is classified as a prescription medicine in many countries.
• Theanine is often used as an ingredient, to supposedly improve mental and physical performance, and reduce anxiety.
• Piperine is often included possibly to improve absorption of other ingredients, and for its supposed ability to improve muscle recovery.
• B vitamins are another common ingredient, most commonly vitamin B₃ and vitamin B₁₂ in various forms, but also often thiamine, pantothenic acid and folic acid.
• Carnitine or its precursor acetylcarnitine are sometimes added to the mix for their supposed ability to enhance exercise performance and aid recovery, though evidence for these benefits is weak.
• Betaine is often used as an ingredient, despite limited evidence for effectiveness in increasing athletic performance.
• Phenethylamines such as β-phenethylamine, β-methylphenethylamine, deterenol, halostachine, N-methyltyramine, hordenine, or synephrine may be included as thermogenics to aid in weight loss.
• Higenamine is also often added for its supposed weight loss and mild stimulant properties.
• Resveratrol and related polyphenols are often included.
• Yohimbine has also been used as an ingredient, as a supposed testosterone booster and fat-loss agent, but it has been associated with dangerous side effects, and is also a prescription medicine in many countries.
• Phenylpiracetam is also sometimes used as an ingredient for its nootropic and stimulant effects.
• Capsaicin is sometimes used as an ingredient in gelcap pre-workout formulations, both as a supoosed weight loss aid and for improvement of endurance.
• Plant extracts, such as Ginkgo biloba, Panax ginseng, Rhodiola rosea and Huperzine A, are sometimes included for their supposed ability to improve endurance and mental clarity, despite limited evidence for efficacy.
• Ecdysteroids, such as ecdysterone and turkesterone, and other plant derived steroid like compounds such as 5α-Hydroxylaxogenin are sometimes used as ingredients, despite inconclusive results as to their supposed anabolic effects.
• Prohormones such as DHEA, CDMA, 1-androstenediol and 7α-methyl-19-norandrostenedione were widely used in pre-workout formulations prior to 2014 when they were formally banned. These compounds are not anabolic agents in their own right, but are metabolised into anabolic steroids of a type which at the time were not restricted. Despite most known prohormones having now been banned, novel compounds of this type or older compounds which are simply not listed as ingredients, are still sometimes found in over-the-counter pre-workout products, and are a frequent cause of inadvertent drug testing failures by athletes in competition.
• Selective androgen receptor modulators such as enobosarm and ligandrol are also sometimes found as ingredients in pre-workout supplement blends, and again when present are often not accurately declared on the ingredients listing.