You may wonder, "Pre-workout has many performance-enhancing benefits, so if you take it daily, you'll be in your top condition, right?"
While it's true that pre-workout can be beneficial to you, it's a taken as-needed supplement rather than something you take regularly.
It may have some benefits, but it will come with negative effects. And we'll be discussing those in this article.
That will depend on you - on your lifestyle and medical history, to be specific.
Caffeine, other stimulants, and the many energy-boosting ingredients of pre-workouts will have a different effects on each individual.
If you do work out every day or almost every day, then sure, you may need to drink pre-workout daily.
If you know that you have a certain health condition that may be affected by pre-workout, then you mustn't.
It will also depend on the formula of the pre-workout. Are the ingredients healthy? Does it have possibly harmful additional ingredients? Does it contain a high amount of stimulants? Does it have artificial sweeteners?
You may be fine even if you take a pre-workout every day for a short period. But, at the end of the day, pre-workouts aren't meant to be used as daily supplements.
In fact, drinking pre-workout regularly may do more harm than good.
Some of the possible effects of taking pre-workouts on a regular basis are tolerance and dependency.
Routine consumption of the powerful ingredients in pre-workout supplementation may cause you to develop tolerance and dependency on them, especially the stimulants like caffeine.
Your natural ability to perform will be compromised.
You will feel like you can only work out when you take a pre-workout. But, you may also feel the need to use a stronger formula or more of your usual because you've built a tolerance. When you've built tolerance, you can't feel the usual boost in levels of energy anymore.
Coffee is one of the key ingredients of many pre-workouts. It's also been proven to give an energy boost and endurance during workouts.
However, its effects aren't always positive. Caffeine can cause side effects like jitteriness, among many others.
The amount of caffeine in a pre-workout supplement can vary significantly depending on brand and dosage. But, it's one of the common ingredients in pre-workouts.
Some pre-workout products contain high doses of caffeine.
A cup (240ml) of coffee contains about 95mg of levels of caffeine. In contrast, some pre-workouts contain up to 500 milligrams per serving.
For your reference, 400 milligrams (mg) of caffeine per day is considered a healthy amount.
People with medical conditions such as heart conditions, high blood pressure, diabetes, and mental conditions should always consult with a doctor before taking pre-workout.
Beta-alanine is a naturally occurring amino acid that helps prevent acid build-up in muscle tissues. Reducing acidity in the muscle may able you to use them more and for longer.
However, Beta-alanine may cause a nervous system reaction. It can give you an uncomfortable (but harmless) tingling sensation in your hands and feet.
Niacin is also one of the popular ingredients in a pre-workout formula.
It can increase energy levels during workouts by helping convert carbohydrates into glucose.
It is known as a vitamin for muscle growth because it helps in the production of growth hormones. In addition, it also helps reduces joint and muscle fatigue.
The most common side effect of taking Niacin is flushing (reddish skin). Flushed skin is not harmful.
However, some people experience itching, burning, or tingling sensations. These symptoms go away once the flush subsides. The parts mostly affected are the head, neck, shoulders, back, and chest.
Niacin overdose can also cause muscle cramps, headaches, blood sugar, hormone changes and bloating.
Nitric oxide precursors are also added to some pre-workouts. They relax the blood vessels, which helps to increase blood flow and oxygen delivery to muscle tissue during intense physical activity.
However, increasing blood flow doesn't only affect the muscles. It can also affect the brain.
When blood pressure changes in the brain's blood vessels, that can lead to headaches and migraines.
Creatine is a popular supplement, even on its own. But, they're also a popular pre-workout ingredient.
They help build muscle mass and body strength. It also aids in energy production and muscular strength. They may also help improve endurance and muscle recovery time. They may also help prevent injuries.
But, they may cause water retention and may also lead to some weight gain, bloating, and even digestive issues.
Pre-workouts are not for everyone.
When starting with pre-workouts, it is important to consider what you might expect from them.
If you aren't sure about the side effects, starting low and increasing gradually may be best. You should also keep in mind that when taking something like caffeine, you may not notice the effects until later.
Start out small and gradually. Then, increase the amount until you reach your desired dosage. You should never exceed the recommended dose.
Once you know the dose that works for you, make sure to use it as needed or occasionally, so you don't develop tolerance or dependency.
Pre-workouts are designed to give you energy during workouts and help you perform better. But, they're not designed to be a daily dietary supplement.
While the balls-to-the-wall approach to pre-workout and your fitness goals has a certain macho to it, not sleeping well for three days and having diarrhoea with headaches might not be worth that risk!
If you want to get the most out of your pre-workout, make sure to take them as recommended.
If you still feel the need to take a pre-workout daily for an extra boost of energy levels and physical performance, opt for a non-stimulant pre-workout proprietary blend to lessen the harmful effects.
See you in another article!