Do Pre-Workout Energy Drinks Actually Fuel Exercise?

Welcome to Beneficial Or BS? Here, we explore the health and fitness trends we’re seeing across social media and decide if it’s worth a try.

The phrase “optimizing your workout” summarizes getting the most out of your exercise, whether it means targeting specific muscle groups to run faster or more efficiently. It is a phrase often used for

One way to try to optimize your fitness regimen is with pre-workout energy drinks from brands such as Celsius and C4 Energy. These are healthier than regular energy drinks and can help you get your best workout after drinking them. says. Many people also use it to increase alertness and focus during exercise.

But can drinks really do this? Or is the workout itself just contributing to changes in body and mind? Are there any downsides to these drinks?

Here, we share what professionals should know and some of the dangers associated with them.

These workout drinks are “popular among fitness enthusiasts and elite athletes looking to improve strength, power, agility or speed,” he said. Emma RainDirector of Nutrition at the University of Georgia.

While this is the traditional use of these drinks, they are also consumed as a thirst quencher by those who like the flavor and energy boost they get after a few sips, she added.

The exact composition of these workout energy drinks varies by brand, Dr. Scott Jeromethat’s whycardiologist at the University of Maryland Medical Center, It often contains a mixture of caffeine, green tea extract, guarana (like a natural form of caffeine), and taurine (which supports the heart and brain and can aid in nerve growth). ing.

The amount of each additive is not usually listed on the label, but Most of these drinks advertise as having around 200 milligrams of caffeine. For reference, 8 ounces of coffee 80-100 milligrams of caffeine. So you can get more energy after drinking one of these.

Workout energy drinks claim to provide a competitive edge that leads to improved energy levels, metabolism, body composition and athletic performance, says Laing. Overall, they advertise making you a better athlete during your workouts.

People who use them to get a workout boost typically drink them 30-60 minutes before exercise to give the ingredients time to fully take effect.

yes and no. Higher caffeine content may mean a little more energy during a running or weightlifting session, but claims about increased weight loss are probably not accurate. It comes from real training.

Additionally, many of the ingredients in these beverages, such as antioxidants, amino acids, creatine, vitamins and minerals, have been associated with improved athletic performance in adults, although “the amounts of these ingredients vary widely between products.” , probably provides no benefit beyond what an overall nutritious eating pattern provides.”

She said eating protein-packed foods, vegetables, fruits and whole grains can help you get your daily quota of these ingredients. Enough energy for your workout.

“Pre-workout drinks can be expensive and do not always offer advantages over whole foods when it comes to supporting athletic performance.

Additionally, these whole foods have no risk factors. Unfortunately, workout drinks have risk factors.

According to Jerome, these energy training energy drinks increase heart rate and blood pressure, making them dangerous for many people, especially those with a history of high blood pressure or heart disease.

Elevated heart rate and blood pressure can cause arrhythmias (abnormal heartbeat) or atrial fibrillation. cause blood clots in the heartaccording to the Mayo Clinic.

These problems do not only occur in older people with heart problems. Young people have also reported problems after drinking these drinks. heart attack at 26 After drinking multiple energy drinks in a day, people Reported on TikTok Experiencing heart problems after drinking alcohol for a long period of time.

“From a mind’s point of view, these aren’t great,” Jerome said.

Besides heart problems, these drinks are also associated with other worrisome issues.

“Adverse effects of pre-workout drinks may occur among people who consume more than recommended amounts if other performance-enhancing supplements are taken or if pre-workout drink ingredients interact adversely with medications. . So it’s important to keep this in mind before you chug your workout drink.

If you drink one cup, stick to the serving size and give some thought to whether any medications you take may be adversely affected by this drink.

Laing added that caffeine content should also be kept in mind when deciding to drink one of these drinks. “a A caffeine limit of 400 milligrams per day is recommended for most adults.

Too much caffeine can interfere with sleep and increase stress.

Even when weighing these risk factors, remember that you can get the nutrients these drinks say they provide elsewhere through vegetables, whole grains, fruits, and more.

Diet and exercise are the best ways to achieve what energy training drinks promise, Jerome noted. I said I don’t recommend them.