Bigger, better, faster, stronger. In a fitness culture that promotes a “no pain, no gain“, “go hard or go home“, “it’s all about the gains” attitude, it’s no surprise that pre-workout supplements have become all the rage for gym fanatics and athletes alike.
While the idea of enhancing focus, motivation, and power by drinking a supplement before a workout sounds great, it may be counterproductive for your health.
They key here is the term supplement. A supplement is something that enhances something else when added to it. But why fix what isn’t broken? Just like adding more gas to a car that already has a full tank will cause cause more harm than good. If you’re feeling tired and sluggish and like you need pre-workout to make it to the gym that day, it may be your body telling you something. Instead of reaching for what might be a quick fix, you may need to consider reassessing your nutrition and sleep schedule. It is possible to feel energized and ready for your workout without the erratic side effects of pre-workout supplements.
These negative side effects can come from the following ingredients often found in workout supplements.
Arginine (L-Arginine) Arginine is an amino acid that is normally made in the body and is found in protein-rich foods. Again, the body already produces it, so why add more? Studies by the Mayo Clinic explain that arginine turns into a vasodilater and opens blood vessels to allow for more blood flow throughout the body. However, the Mayo Clinic also reports that arginine was associated with some heart condition related deaths.
Niacin We typically receive enough niacin through the foods in our diet alone. The Mayo Clinic reports that the recommended daily intake for adults id 35g. Pre-workout supplements can contain nearly double that amount, some containging 60g of niacin. Too much can cause side effects such as itching, flushing, and upset stomach. Even more serious, excessive niacin can cause liver problems and hormone imbalances
Artificial Sweeteners “It doesn’t contain sugar so it must be healthy, right?” WRONG. Hidden artificial sweeteners can be detrimental to digestive health and cause a whirlwind of GI problems. Dr. Eran Elinav at Weizmann Institute of Science in Israel, reports in an article for the New York Times that artificial sweeteners can even disrupt the body’s ability to regulate blood sugar.
Emulsifiers These are additive chemicals that help ingredients to dissolve. According to studies by the John Hopkins Medical Institution, these ingredients have been linked to fertility and reproduction problems, as well as digestive discomfort.
Too much of anything can potentially be a bad thing. Skipping the pre-workout supplements and focusing on your natural health is the best way to avoid over doing it on ingredients and chemicals.