The Best Pre-Workouts For Every Training Goal You Have
“I’ll down my pre-workout with just a little food on the side – maybe a banana and some peanut butter, nothing heavy. Then I’ll save my big breakfast for after my session. I’ll confess, I’ll use pre-workout sometimes simply before a big work day, even if I’m not hitting the gym.”
Opt for 45 minutes to an hour before your workout, and you’ll be good to go.
Are There Downsides To Taking Pre-Workouts?
If, like Joseph, you’re considering taking pre-workouts pre work-work, then you might well have an advantage over your colleagues. But it may be safer to opt for your usual espresso en-route to the office for a simpler but no less effective mental boost. With that in mind, we asked our experts to break down the pros and cons of taking pre-workouts to help you decide when and how often they might work for you, and when you’re verging on overkill…
The Pros
- “Increased strength and performance over time equals a higher chance of progressive overload leading to muscle hypertrophy, which can therefore lead muscle gains,” explains Lambert
- “Increased workout capacity, and increased alertness and focus,” says Savge
- “They may help you feel strong throughout a tough session. This is most likely by widening the blood vessels, which, in turn, delivers more oxygen to your muscles so you can perform at your peak,” says Madalena
- “Pre-workouts may actually have long term beneficial impacts. A common piece of feedback is that the pre-workout has helped with skin conditions – which can be explained by the improvement in blood flow,” says Welstead
The Cons
- “Supplements can be expensive over long periods, and you may become tolerant to caffeine, meaning a higher dose is required,” warns Lambert
- “I would stay clear of using high-caffeine pre-workouts at all times…with servings often reaching over 200mg of caffeine, you’ll be at risk of causing adrenal fatigue, perturbing your circadian rhythm. You might find yourself in a high cortisol, high stress vicious circle,” adds Welstead
- “[There’s a risk of] shaky hands, mood swings and poor sleep,” adds Welstead
- Madalena also warns of possible side effects including: “Insomnia, diarrhoea, dehydration, headaches, high blood pressure, and tingly or prickly sensations.”
