Pre-Workout and Caffeine.
The past few weeks I did a couple Q&A’s on social media, and one of the most common questions I received was about pre-workout supplements. As I sit here drinking my coffee this morning, I think it’s time to address this, and caffeine by association, so let’s dive in.
What is pre-workout?
Typically, a pre-workout supplement is a powdered drink mix and is marketed as a way to increase energy levels and performance if taken before exercise. They typically include some amount of caffeine, sugar and/or artificial sweeteners, and a combination of amino acids. It is also common for these supplements to contain a “proprietary blend”. As with all supplements, be aware of such “blends” as there is no way of knowing exactly what they contain, and we should always know what we are putting in our body.
Do I need pre-workout?
When it comes to any supplement, I recommend a food first approach. If you feel like you need to supplement with a “pre-workout” to get energy for a workout or to get the most out of it, most likely that is because your fueling patters are not optimal-so rather than reach for a supplement, let’s first focus on ways to improve your diet. Additionally, supplements of any kind are not recommended for any adolescent athlete, rather a well balanced and adequate diet.
How else can I feel energized before a workout?
Proper fueling pre-exercise is key here, as well as a supporting diet throughout the rest of the day. including proper recovery post exercise. If your diet is where it needs to be, then we may consider more natural source of caffeine. In addition to diet, proper sleep is important as well.
What about caffeine?
Caffeine is found in natural sources such as coffee, tea and cocoa, but it is also added to many other foods and beverages, the most popular being energy drinks. More and more research has been done on the effects of caffeine and performance. Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/kg body mass, 60 minutes prior to exercise (1), especially in endurance sports such as running, cycling, and swimming, with more moderate benefit seen in more strength based and speed sports. Excessively high doses of caffeine are associated with a high incidence of side-effects and provide no additional benefits, therefore, more is not better.
Is caffeine a banned substance?
In collegiate athletics, caffeine is categorized as a banned substance if urinary caffeine concentration exceeds 15 μg/ml- this equates to about 5 cups of regular coffee a couple hours before exercise/drug test, but all beverages and food contain different amount of caffeine, so it’s important to make note and be aware. It is recommenced that athletes in general athletes are encouraged to maintain a urine caffeine concentration below the limit of 12 μg/ml urine (1). Everyone metabolizes caffeine differently so it’s important to determine how caffeine effects you. Personally, I get jittery with just one cup of coffee, especially on an empty stomach, so it is key to understand how it effects you and how to best implement it into your routine.
Key Takeaways:
A balanced and adequate diet is key to feeling properly fueled and energized for best performance during exercise and workouts. Supplements should be considered AFTER fueling is optimized.
Caffeine has been researched and found to be a viable option to support exercise performance if utilized properly.
Coffee, tea, cocoa, gels, and chewing gum are all good sources.
Ideal caffeine consumption are doses of 3–6 mg/kg body mass, 60 minutes prior to exercise.
Caffeine is considered a banned substance in excessive intake by the NCAA.
Experimentation with caffeine and how it effects each individual athlete is key in proper usage and to get the most out of the caffeine ingestion.
You can find more information and read the full research article below.
References:
Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4
As always, work with a registered dietitian to develop a safe and effective nutrition plan to properly implement caffeine into your routine.