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In 1982, Dan Duchaine formulated the first pre-workout, called Ultimate Orange, in Venice, California. Ultimate Orange was commonly used among bodybuilders.[1]

Between the late 1990s and early 2000s, consumers alleged that an active ingredient in Ultimate Orange, called Ephedra, caused high blood pressure, strokes, seizures, cardiac arrhythmia, and heart attacks.[2]

The risk of using Ephedra gave rise to creatine.[3] Creatine is a supplement that was used by a lot of athletes in the 1992 Olympics where it gained most of its popularity from.[4]

Creatine was considered a form of pre-workout in the late 1990's until the early 2000's where it was then later used with a mixture of other supplements.[2] Creatine was negatively received when it was first introduced to the public until the last decade where it is now one of the most used supplements. [5]

In the early 2000s, supplement companies created more potent forms of pre-workout that caused the blood flow in muscles to increase temporarily, giving lifters a better “pump."[2] These more potent supplements are called Arginine AKG, Arginine Malate, and Citrulline.[2]


In 2005, chemist Patrick Arnold formulated a pre-workout which contained a new ingredient called DMAA (dimethylamylamine).[6] The product Jack3d gained notoriety for its potency, but its high concentrations of DMAA were suspected of causing shortness of breath, chest pain, and an elevated risk of heart attacks.[2] Jack3d was banned in 2012 by the FDA.[2]

  • Caffeine is now one of the most common ingredients, found in one study to be in 86% of the bestselling pre-workout supplements.[7] Caffeine works with the central nervous system to increase the blood flow.[8] Caffeine is a popular ingredient in pre-workout because it increases alertness, mental concentration, and energy.[9] Related compounds such as theophylline or theobromine (sometimes as "cocoa extract") may also be used.[10]
  • Methylhexanamine, also known as DMAA, is another stimulant which was widely used for some time as an alternative or supplement to caffeine.[11] DMAA can increase alertness in the body and help burn body fat. [12] 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.[13] 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.[14]
  • 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 are found to have an increase in serotonin levels.[15] These are used both to provide a sweet taste and fuel for exercise, though evidence for whether they actually enhance exercise performance is mixed.[16][17]
  • Protein supplements, usually in a palatable powdered form such as whey protein or rice protein, are also commonly used both for flavor and as a fuel for muscle growth and recovery.[18][19]
  • Electrolytes providing sodium, potassium and magnesium (and often others such as zinc, calcium, iron etc in smaller amounts) 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.
  • Creatine, a natural chemical created in the kidneys and liver, is used supposedly to improve physical performance.[20][21] It also promotes an increase in muscle growth.[22]
  • β-alanine is a common ingredient found in 87% of leading pre-workout formulas. Beta-alanine supposedly decreases fatigue during high-intensity exercise by increasing the muscle carnosine concentration.[23]

Impact on muscles

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An increase in muscle endurance is primarily attributed to the large amounts of caffeine in pre-workout supplements.[24][25][26] The ingested caffeine acts as an adenosine receptor antagonist, which serves to reduce overall pain experienced by the consumer and allowing them to work for longer periods of time.[25] Pre-workout also increases the amount of carbohydrates in the body which are used to increase energy in the body. [27]

Pre-workout has shown to decrease the time it takes for muscles to recover from intense exercise, allowing athletes to reduce time between training sessions. The improvement in muscle recovery is associated with the branched chain amino acids (BCAAs) found in pre-workout,[28] particularly, glutamine.[29]

Other Benefits

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Pre-workout has shown to make athletes feel more energetic during exercise, but the higher energy levels are based on subjective judgement and there is little quantitative proof of an increase in energy.[30]Caffeine's role in enhancing the improvement in perceived energy is observed through the large amounts of caffeine typically found in pre-workout supplements.[31] Caffeine also increases calcium release which allows for stronger muscle contractions during high intensity workouts.[32]

Studies also show that the caffeine in pre-workout improves focus and alertness in athletes as observed through a decrease in reaction-time in different settings.[33][30]

Adverse effects

[edit]

Various adverse effects may occur according to the pre-workout product and dose of supplement consumed.[34] Some potential side effects of taking pre-workout could include nausea and skin irritation.[35] Other adverse effects have been shown to arise when the product contains ingredients such as synephrine and caffeine. synephrine is often used as a weight loss supplement and commonly found in pre-workout. Synephrine has been found to cause heart problems and other cardiovascular issues.[36] Caffeine is also a common ingredient found in pre-workout which may cause an increase in blood pressure. Another issue that may arise is a higher risk in cardiac and liver related diseases due to the high concentration of caffeine in these types of products. [37]

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References

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  1. ^ Gugliotta G (2000-07-23). "Ephedra Lawsuits Show Big Increase". Washington Post. ISSN 0190-8286. Retrieved 2020-04-03.
  2. ^ a b c d e f Heffernan C (2017-04-10). "A History of Pre-Workout Supplements". Physical Culture Study. Retrieved 2020-04-03.
  3. ^ Dodge, Jennah R.; Ford, M. Allison; Perko, Michael A. (2003-05). "From Ephedra to Creatine: Using Theory to Respond to Dietary Supplement Use in Young Athletes". American Journal of Health Studies. 18 (2/3): 111–116. {{cite journal}}: Check date values in: |date= (help)
  4. ^ "Creatine", Wikipedia, 2023-10-23, retrieved 2023-10-25
  5. ^ Heffernan, Conor (2018-11-21). "The Untold History of Workout Supplements". BarBend. Retrieved 2023-09-29.
  6. ^ "jack3d". Physical Culture Study. 2017-04-10. Retrieved 2020-04-03.
  7. ^ Jagim AR, Harty PS, Camic CL (January 2019). "Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements". Nutrients. 11 (2): 254. doi:10.3390/nu11020254. PMC 6413194. PMID 30678328.
  8. ^ Glade, Michael J. (2010-10-01). "Caffeine—Not just a stimulant". Nutrition. 26 (10): 932–938. doi:10.1016/j.nut.2010.08.004. ISSN 0899-9007.
  9. ^ "Caffeine". medlineplus.gov. Retrieved 2020-04-03.
  10. ^ Kennedy M (November 2020). "Effects of Theophylline and Theobromine on exercise performance and implications for competition sport: A systematic review". Drug Testing and Analysis. 13 (1): 36–43. doi:10.1002/dta.2970. PMID 33188564. S2CID 226947746.
  11. ^ Center for Food Safety and Applied Nutrition (2020-02-04). "DMAA in Products Marketed as Dietary Supplements". FDA.
  12. ^ "Gale - Product Login". galeapps.gale.com. Retrieved 2023-10-04.
  13. ^ "Athlete Advisory - Methylhexaneamine And Dietary Supplements". U.S. Anti-Doping Agency (USADA). 2011-06-16. Retrieved 2020-04-03.
  14. ^ Cohen PA, Travis JC, Keizers PH, Deuster P, Venhuis BJ (2018). "Four experimental stimulants found in sports and weight loss supplements: 2-amino-6-methylheptane (octodrine), 1,4-dimethylamylamine (1,4-DMAA), 1,3-dimethylamylamine (1,3-DMAA) and 1,3-dimethylbutylamine (1,3-DMBA)". Clinical Toxicology. 56 (6): 421–426. doi:10.1080/15563650.2017.1398328. PMID 29115866. S2CID 5193271.
  15. ^ Mantantzis, Konstantinos; Schlaghecken, Friederike; Sünram-Lea, Sandra I.; Maylor, Elizabeth A. (2019-06-01). "Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood". Neuroscience & Biobehavioral Reviews. 101: 45–67. doi:10.1016/j.neubiorev.2019.03.016. ISSN 0149-7634.
  16. ^ Outlaw JJ, Wilborn CD, Smith-Ryan AE, Hayward SE, Urbina SL, Taylor LW, Foster CA (2014). "Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals". SpringerPlus. 3: 369. doi:10.1186/2193-1801-3-369. PMC 4125607. PMID 25110627.
  17. ^ Maroufi K, Razavi R, Gaeini AA, Nourshahi M (December 2020). "The effects of acute consumption of carbohydrate-protein supplement in varied ratios on CrossFit athletes' performance in two CrossFit exercises: a randomized cross-over trial". The Journal of Sports Medicine and Physical Fitness. 61 (10): 1362–1368. doi:10.23736/S0022-4707.20.11774-2. ISSN 0022-4707. PMID 33314886. S2CID 229179829.
  18. ^ Davies RW, Carson BP, Jakeman PM (February 2018). "The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis". Nutrients. 10 (2): 221. doi:10.3390/nu10020221. PMC 5852797. PMID 29462923.
  19. ^ Gala K, Desai V, Liu N, Omer EM, McClave SA (December 2020). "How to Increase Muscle Mass in Critically Ill Patients: Lessons Learned from Athletes and Bodybuilders". Current Nutrition Reports. 9 (4): 369–380. doi:10.1007/s13668-020-00334-0. PMID 33098051. S2CID 225049327.
  20. ^ Cooper R, Naclerio F, Allgrove J, Jimenez A (July 2012). "Creatine supplementation with specific view to exercise/sports performance: an update". Journal of the International Society of Sports Nutrition. 9 (1): 33. doi:10.1186/1550-2783-9-33. PMC 3407788. PMID 22817979.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  21. ^ Butts J, Jacobs B, Silvis M (2018). "Creatine Use in Sports". Sports Health. 10 (1): 31–34. doi:10.1177/1941738117737248. PMC 5753968. PMID 29059531.
  22. ^ Poortmans, Jacques R.; Francaux, Marc (2000). "Adverse Effects of Creatine Supplementation: Fact or Fiction?". Sports Medicine. 30 (3): 155–170. doi:10.2165/00007256-200030030-00002. ISSN 0112-1642.
  23. ^ Hobson RM, Saunders B, Ball G, Harris RC, Sale C (July 2012). "Effects of β-alanine supplementation on exercise performance: a meta-analysis". Amino Acids. 43 (1): 25–37. doi:10.1007/s00726-011-1200-z. PMC 3374095. PMID 22270875.
  24. ^ Sökmen B, Armstrong LE, Kraemer WJ, Casa DJ, Dias JC, Judelson DA, Maresh CM (May 2008). "Caffeine use in sports: considerations for the athlete". Journal of Strength and Conditioning Research. 22 (3): 978–86. CiteSeerX 10.1.1.524.1504. doi:10.1519/JSC.0b013e3181660cec. PMID 18438212.
  25. ^ a b Davis JK, Green JM (2009-10-01). "Caffeine and anaerobic performance: ergogenic value and mechanisms of action". Sports Medicine. 39 (10): 813–32. doi:10.2165/11317770-000000000-00000. PMID 19757860. S2CID 31365235.
  26. ^ Grgic J, Trexler ET, Lazinica B, Pedisic Z (2018-03-05). "Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis". Journal of the International Society of Sports Nutrition. 15: 11. doi:10.1186/s12970-018-0216-0. PMC 5839013. PMID 29527137.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  27. ^ "What Every Guy Should Know About Pre-Workout Supplements". Men's Health. 2023-07-10. Retrieved 2023-10-06.
  28. ^ Blomstrand E, Eliasson J, Karlsson HK, Köhnke R (January 2006). "Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise". The Journal of Nutrition. 136 (1 Suppl): 269S–73S. doi:10.1093/jn/136.1.269S. PMID 16365096.
  29. ^ Newsholme P (September 2001). "Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?". The Journal of Nutrition. 131 (9 Suppl): 2515S–22S, discussion 2523S-4S. doi:10.1093/jn/131.9.2515S. PMID 11533304.
  30. ^ a b Hoffman JR, Kang J, Ratamess NA, Hoffman MW, Tranchina CP, Faigenbaum AD (January 2009). "Examination of a pre-exercise, high energy supplement on exercise performance". Journal of the International Society of Sports Nutrition. 6 (1): 2. doi:10.1186/1550-2783-6-2. PMC 2621122. PMID 19126213.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  31. ^ Bergstrom HC, Byrd MT, Wallace BJ, Clasey JL (June 2018). "Examination of a Multi-ingredient Preworkout Supplement on Total Volume of Resistance Exercise and Subsequent Strength and Power Performance". Journal of Strength and Conditioning Research. 32 (6): 1479–1490. doi:10.1519/JSC.0000000000002480. PMID 29401192. S2CID 20639856.
  32. ^ Martinez, Nic; Campbell, Bill; Franek, Madison; Buchanan, Laura; Colquhoun, Ryan (2016-07-16). "The effect of acute pre-workout supplementation on power and strength performance". Journal of the International Society of Sports Nutrition. 13 (1): 29. doi:10.1186/s12970-016-0138-7. ISSN 1550-2783. PMC 4947244. PMID 27429596.{{cite journal}}: CS1 maint: PMC format (link) CS1 maint: unflagged free DOI (link)
  33. ^ Spradley BD, Crowley KR, Tai CY, Kendall KL, Fukuda DH, Esposito EN, et al. (March 2012). "Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance". Nutrition & Metabolism. 9 (1): 28. doi:10.1186/1743-7075-9-28. PMC 3361498. PMID 22463603.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  34. ^ Office of Dietary Supplements. "Dietary Supplements for Exercise and Athletic Performance". ods.od.nih.gov. Retrieved 2019-03-20.
  35. ^ Jagim, Andrew R.; Camic, Clayton L.; Harty, Patrick S. (2019-04-16). "Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers". Nutrients. 11 (4): 855. doi:10.3390/nu11040855. ISSN 2072-6643. PMC 6520716. PMID 31014016.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  36. ^ de Jonge, M. L. L. ; Kieviet, L. C. ; Sierts, M. ; Egberink, L. B. ; van der Heyden, M. A. G. "Review of Case Reports on Adverse Events Related to Pre‑workout Supplements Containing Synephrine" (PDF). January 2023. p. 9. Retrieved September 22nd, 2023. {{cite news}}: Check date values in: |access-date= (help); line feed character in |title= at position 64 (help)CS1 maint: multiple names: authors list (link) CS1 maint: url-status (link)
  37. ^ Sepkowitz, Kent (June 15, 2021). "Energy Drinks and Caffeine-Related Adverse Effects".
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