Pre-workout supplements are very popular. They provide increased energy and endurance for one’s workout; however, there are several health issues to be aware of when considering their use.
Limit caffeine use.
Caffeine is one of the number one go to's when one needs a little energy, focus, stamina or just a hot cup of "Joe" to warm the heart! There is nothing wrong with a little caffeine, but numerous pre-workout supplements on the market contain as much caffeine as five cups of coffee!
Many popular over the counter caffeinated products can put a heavy burden on the heart and adrenal glands. This burden increases the stress response and overworking the heart and adrenals, ending in fatigue. They can also cause other negative side effects such as sleep disturbances, irritability, aggression and anxiousness, and can produce a negative impact appetite.
A cup of coffee with 300 mg of caffeine or less is a safe zone for most. Some individuals will still get nervous or have a heart rate increase with that amount. Talk to your doctor if these symptoms arise as something else that needs evaluation might be going on!
Watch out for artificial sweeteners.
In addition, many of these caffeinated/power drink products contain food dyes and artificial sweeteners, with most powders being sweetened with sucralose. While food manufacturing companies and global health authorities have deemed sucralose safe for consumption, most health care providers know that this is not the case.
According to a recent study in the Journal of Toxicology and Environmental Health, sucralose is a biologically active compound that decreases the number and balance of beneficial bacteria in the gastrointestinal tract. This can lead to small bowel intestinal overgrowth (SINO), which lends a whole host of health problems. It can cause epithelial scarring (scarring of the lining of vascular tissue) the depletion of goblet cell (intestinal cells that make mucus), glandular disorganization in the colon, and alters insulin, blood glucose, and glucagon-like peptide 1 (GLP-1) levels.
It is important to find non stimulating supplements that have the proper nutrients for supporting focus, energy, and endurance. The challenge is finding good, health-promoting products that do not have excessive amounts of caffeine, while also being free of artificial sweeteners and food dyes.
Effective (and Safe) Pre-Workout Supplements
Acetyl L-Carnitine
Acetyl L-Carnitine is one of the most researched brain nutrients that has been shown to quickly enhance mental focus and energy. The acetyl group allows it to cross the blood brain barrier, which does not occur with L-carnitine.
Most people associate acetyl L-carnitine with preventing age-related memory decline and slowing Alzheimer's; however, it is also very effective when used pre-workout for increasing mental focus and energy. Acetyl L-carnitine increases dopamine, which enhances focus and motivation.
This is one of those nutrients that you really feel that increase in focus and energy within about 15 to 20 minutes. There are no side effects and only long term benefits on overall brain health.
It has been shown that acetyl L-carnitine plays an important role in modulating muscle energy during muscle contraction as well as decreasing muscle fatigue and reducing exercise intolerance.
Recommended: Designs for Health - Acetyl L-Carnitine
Acetyl-L-Tyrosine
Acetyl-L-Tyrosine is the acetylated derivative of L-tyrosine. Acetylation helps to increase the stability and solubility of tyrosine. This makes tyrosine more bioavailable and efficient, and as a result, it is a superior choice for increasing the body’s levels of tyrosine.
Tyrosine is the precursor amino acid from which the body makes thyroid hormone and dopamine, which is then converted to norepinephrine and then to epinephrine. Inadequate production of these hormones and catecholamines can compromise physical performance. Thyroid is s main metabolic hormone and dopamine is at the top of the food chain for making norepinephrine and epinephrine.
Acetyl L-Tyrosine can support optimal sports performance for the body and the brain by alleviating stress and stimulating the brain, as well improving workout intensity while preventing overtraining. This is essential for competitive athletes who have to perform at a high level. Tyrosine is a stimulating amino acid supplement that can be a good alternative to caffeine.
Recommended: Designs for Health - L-Tyrosine
Adenosine-5’-Triphosphate (ATP)
Numerous studies have demonstrated ATP’s ability to increase strength and power, support recovery, and reduce fatigue.
Specifically, extracellular ATP directly promotes the increased synthesis and release of nitric oxide (NO) and prostacyclin (PGl2) within skeletal muscle and therefore directly affects tissue vasodilation and blood flow. Research suggests that oral supplementation with ATP in combination with high intensity resistance training increases muscle mass, strength, and power.
Taking note from a research Research from the University of Tampa demonstrated ATP’s effect on increasing vasodilation and blood flow post-exercise. In this study, twelve college-aged, resistance trained males were randomly divided into ATP and no ATP groups. Four hundred milligrams of ATP was taken daily for twelve weeks 30 minutes prior to weight training. At weeks 1, 8, and 12 there were significant differences in blood flow at zero and three minutes post exercise. This research demonstrates that oral ATP can increase blood flow during exercise recovery.
Recommended: Designs for Health - PreTrain NRG™
Choosing the Right Supplements
There is no question that intense and prolonged training puts significant stress on the central nervous system. It makes sense that using nutrients that optimize brain function will be beneficial to the performance of an athlete.
Choosing the right supplements can have a profound impact on what you are able to get out of your workouts, but sifting through all of the options, as well as seeking out brain nutrients that are often not thought of when formulating a pre-workout regimen (not to mention finding products that are free of stimulants, dyes and unhealthy sweeteners), can be overwhelming.
The above nutrients provide safe and beneficial nutrients that support performance and can be extremely helpful for focus, power, and mental energy in athletes without reaching to caffeine as a stimulant. They work well and synergistically along with other popular sports performance nutrients such as beta-alanine, citrulline, creatine, and branched-chain amino acids (BCAAs).
Don’t go wrong with over doing the system damaging substances when you can choose nutrients that pack a power to your athletic punch!
Final Note: Psychological stability impacts athletic performance.
When it comes to performance, we also have to consider an athlete’s psychological stability during training and competition, which also includes their nervous system and their ability to perform under stressful conditions. Mental performance and physical performance are interconnected, whether it may be reaction time, mood or focus. All of these cognitive processes should be optimal if you want to perform your best.
You might also enjoy: “The Core Four” Nutritional Supplements