As you snugly tie your running shoes and prepare your music for a surprise mix, a thought pops into your head: “Is it a good idea to take a pre-workout supplement before I hit the pavement?”. Many runners, ranging from the everyday enthusiasts to top-tier marathon competitors, frequently ponder the same question. As I wrote in my piece here, “Best Pre-Workout Supplements for Runners,” a well-balanced diet is always the best starting point. But sometimes you need a little more.
Sometimes a pre-workout supplement can help get you charged up for a hard workout. Photo by Brian Boyce
The Boosting Effects of Pre-Workout Supplements
Let us start with the core of pre-workout appeal: these supplements are reputed to amplify your energy reserves and extend your endurance. Imagine hitting the trail or the treadmill with an invigorated spirit and a well-spring of stamina that carries you through extra miles.
Key benefits of pre-workout ingredients:
Caffeine: This energy booster is not just for your morning wake-up. Caffeine is renowned for its ability to fend off tiredness and heighten mental clarity, both of which could be beneficial when you hit the pavement.
Creatine: Research supports the idea that creatine can enhance strength and boost performance during short bursts of high-intensity activity. This could be a game-changer for sprinters or those looking to add some speed to their run.
Beta-alanine: Feeling the burn too soon into your run? Beta-alanine comes to the rescue by helping to delay muscle fatigue. It does this by combatting the build-up of lactic acid, which is often responsible for that familiar burning feeling when you’re pushing hard.
There’s no shortage of research which affirms the energy-boosting effects of supplements, particularly caffeine. Consider the Journal of the International Society of Sports Nutrition’s piece, the International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance, found here, as just one example if you’re interested. The bottom line is – moderation in all things. Having used pre-workout supplements for years I’ve seen the benefits as well as experienced a few cases where I took too much and wound up feeling jittery. If you have any medical conditions or are under a physician’s care, I strongly advise you to consult with those professionals before experimenting on your own. The fact that these supplements work means you need to be careful with your dosing. More is not necessarily better in my experience.
Pre-workout supplements can help you work out longer and harder. Photo by Brian Boyce
Timing Matters: When to take Pre-workout before a run?
As I’ve written in “When Is the Best Time to Work Out – Pros and Cons,” not everyone can go running first thing in the morning. But absorbing the full benefits of a pre-workout hinges significantly on timing. Swallowing a handful of supplements as you step out of the door won’t do. The magic window? 30 to 60 minutes before your run. This prep time allows the active ingredients to circulate within your bloodstream and set the stage for prime performance.
Pre-workouts vary in how quickly they take effect. Some ingredients hit you with an immediate burst of energy, while others trickle in more gradually. It’s crucial to read the product label to understand its impact timing. Here’s the problem, if you’re an afternoon or evening runner, be sure to consider the effect the supplements will have on your sleep later on. When I exercise late at night I can feel the blood pumping long after I’m done. If I’ve loaded up on caffeine and other supplements, natural or otherwise, it will most definitely interfere with my sleep.
The duration and intensity of your run should guide when you take your pre-workout. For instance, a high-stakes race could benefit from an immediate energy lift more than a leisurely jog intended for recovery. Take note of any adverse reactions such as feelings of anxiety or stomach distress. These signs suggest you might need to adjust the timing and amount of pre-workout to better harmonize with your body’s preferences. Always couple your pre-workout routine with sufficient water intake. Since both caffeine and intense exercise can dehydrate you, combining them can intensify the effect, making it essential to stay hydrated.
Is it medically safe to take pre-workouts before a workout?
Like anything you do, always consult a medical professional. That said, The Mayo Clinic came out saying that “the effectiveness of pre-workout supplements can vary greatly depending on the specific ingredients and the individual taking them.” You can read more detailed information on the Mayo Clinic’s website here: https://newsnetwork.mayoclinic.org/discussion/5-nutrition-tips-to-maximize-your-workouts/.
I can’t over-emphasize the importance of checking with a medical professional first if you have any concerns. In my experience, the worst thing you can do is rely on what we call “bro science,” meaning advice given you by other folks in the gym. What works for them may not necessarily work for you and may not really be working for them. I can tell you that based on the use of heart rate monitors while running that pre-workouts definitely affect my heart rate. They also allow me to exercise longer and harder than I might otherwise. These are definitely factors which could pose a problem for some if over-done.
Potential Pitfalls: Are There Any Side-effects?
In the pursuit of peak performance, it’s vital not to overlook the darker side of pre-workouts. The potent mix of ingredients can stir up a storm of side effects.
Awareness is your ally here:
- Jitteriness and insomnia: particularly from caffeine if ingested later in the day.
- Digestive distress: when your stomach doesn’t agree with the supplement’s agenda.
- Cardiovascular caveats: increased heart rate and blood pressure can be harbingers of harm, demanding cautious consumption.
- Allergic reactions: always a possibility, so approach with caution.
Sandwiched between the benefits and the risks lies the golden mean; find it by listening to your body and seeking medical guidance, especially for those running with pre-existing health complications.
If you’re considering adding a treadmill to your workout routine, check out our independently selected best treadmills.