From casual gym-goers to professional athletes, the pre-workout supplement trade has become a billion-dollar business. Many people rely on pre-workout supplements to increase exercise efficiency and enhance exercise results so that they can reach the desired fitness level. But choosing pre-workout supplements can be difficult. With a wide range of nutritional shakes, gel energy products and other exercise supplements on the market, there are some risks related to potential side effects if the supplements are not specific enough to the individual using them or if they are not approved by a physician.
Pre-workout supplements usually include some or a combination of caffeine, creatine, amino acids, beta-alanine and nitric oxide that many claim are much more effective in combination than each single ingredient. While many supplement shakes, gels, and capsules also contain other individual ingredients, evaluating the benefits and risks of pre-workout supplements that contain caffeine is shrouded in some doubt and ambiguity as to their effectiveness.
Caffeine and exercise
Since it was removed from the banned list of the World Anti-Doping Agency (WADA), caffeine has become one of the most frequently used ingredients in exercise supplements. The word “Ergogenic” means promoting physical activity, stamina and recovery. During 1984-2004, the World Anti-Doping Agency (WADA) banned the use of caffeine in sports due to its athletic-enhancing effects but later removed it with the aim of avoiding harm to those who drink coffee or other caffeinated beverages, in terms of the test result. Positivity when they perform the required medical sports examinations.
Caffeine is predominantly a natural substance derived from more than 60 types of plants, but there are also other forms of synthetic caffeine. Pre-workout supplements use the stimulating effect of caffeine to improve strength and endurance, increase exercise efficiency and enhance exercise results – especially when it comes to athletic performance. By enhancing blood circulation as well as stimulating the central nervous system, caffeine enhances the sensitivity of synapses in the brain to raise levels of alertness and energy. According to one study, taking caffeinated gelatin capsules was shown to improve resistance to fatigue during various forms of exercise such as cycling, jogging, and frequent jogging. This would support the idea that caffeine also contributes to achieving longer training and improving endurance without the potential risk.
How much caffeine can be considered too much?
The Food and Drug Administration (FDA) recommends not exceeding 400 mg of caffeine per day. This is equivalent to consuming 4-5 cups of caffeinated coffee. Most pre-workout supplements contain between 60 mg to 419 mg per serving, and many of these products do not include the caffeine content on the label. The effects of caffeine can begin within an hour of consuming it and last for about six hours or more. But because metabolism, general health, and sensitivity to caffeine are not the same for all people, it is difficult to determine a person’s tolerance or intolerance to caffeine. It is suggested to avoid exceeding the FDA’s daily maximum allowance because doing so has serious consequences. Additionally, studies and research are limited regarding the effects of daily or long-term intake of caffeine supplements.
Caffeine side effects
Potential side effects of using caffeine as an “argogenic” pre-workout device may include:
- Digestive problems
- Increased heart rate
- Irregular heart rate
- Diuretic effect
- Muscle tremors
- Dependency disorders
When to avoid caffeine
Consult a physician before using exercise supplements that contain caffeine or even when using any nutritional supplement. If any of the following conditions exist, avoid caffeine unless your doctor approves its use.
- Pregnancy : Some observational studies have concluded that excess caffeine during pregnancy may be associated with growth restriction, low birth weight, premature labor, or stillbirth (stillbirth).
- Breastfeeding : Excess caffeine a mother consumes will enter her milk, which can trigger feelings of anxiety in the child and disrupt his sleep.
- High blood pressure : While caffeine may increase blood pressure, some studies indicate that it is okay to use it in moderation. Consult a physician before use.
- When taking medications and using prescriptions : Caffeine can interact with ephedrine, adenosine, antibiotics and other medications. Consult a physician before use.
- Anxiety : Due to the energy-boosting properties of caffeine, it may increase symptoms of anxiety to a higher level in those with health conditions related to anxiety.
- Depression : Since caffeine has a depressing effect after it enters the body, it can contribute to dependency disorders and mood swings.
- Gastrointestinal diseases : Excretion of caffeine can sometimes worsen digestive problems such as stomach upset, diarrhea, and irritable bowel syndrome (IBS).
- Heart disease : Consuming caffeine in excess can increase the heart rate, which may increase the symptoms of an arrhythmia or lead to an irregular heartbeat.
Are non-stimulant supplements as effective as those containing caffeine?
While pre-workout supplements containing caffeine can be used safely and effectively, for those seeking the same exercise results, there is another option. Non-stimulant pre-workout shakes, gels, and capsules of energy supplements all contain most of the same ingredients as products that contain caffeine, but no stimulants. They also often include amino acids nd other natural ingredients that boost intense focus and energy production and pumps activity, the way caffeine does. Ditching stimulants can also reduce stress and aid in more restful sleep to improve muscle recovery. Along with a healthy diet, non-stimulant nutritional supplements continue to improve strength and endurance, increase exercise efficiency and enhance exercise results, while maintaining long-lasting energy and potency.