Pre-Workout Supplements: Are They Safe & Effective?

Arginine Alpha-Ketoglutarate - This amino acid is a precursor to nitric oxide, a substance that dilates (or opens up) blood vessels. Nitric oxide improves blood circulation throughout the body, most especially to the muscles (source).

Beta-Alanine: A non-essential amino acid that serves as the precursor to carnosine, which fights fatigue by buffering hydrogen ions within muscle cells. The buffering effect allows the muscles to contract more efficiently and longer, resulting in increased power output, less exhaustion, and overall improved athletic performance. It works best in activities such as weightlifting, wrestling, running sprints, and high-intensity cycling.

Caffeine: Popularly added in many brands of pre-workout supplements, this stimulant boost energy levels by using fat as the main source, in effect preserving the body's glycogen stores. This results in improved athletic performance. It also improves alertness which, in turn, improves mental clarity, focus, reaction times, and even pain tolerance especially of athletes. Furthermore, there are also some studies which suggest that caffeine may help increase muscle power.

Creatine: One of the most well-researched sports supplements, this amino acid is often included in many workout supplements, both pre- and post-workout, although studies suggest that it is more effective when taken after workout. It is naturally produced by the body, where it is stored by muscle to serve as a source of energy. High doses has been found to increase muscle mass and improve strength over time. Creatine is also linked to improved brain function and lower risk for cardiovascular disease.

Fish Oil: Aside from its obvious benefit of promoting heart health, athletes also swear by this ingredient due to its powerful anti-inflammatory properties. It contains omega-3 fatty acids which resolves inflammation at a cellular level (source).

Beetroot Juice: Compared to other supplements in our list, this one is probably the least researched. Relevant studies, however, have consistently shown that it increases nitric oxide levels. Nitric oxide dilates the blood vessels, thus improving blood flow and effectively decreasing the heart's pumping effort during any given workout. There even is a study wherein heart failure patients who took beetroot juice everyday for one week have shown 24% improvement in their aerobic endurance. Other studies on beetroot juice also produced promising results.