User:Garren Barrows/Pre-workout

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Pre-Workout Effects Relating to Caffeine

The main active ingredient in pre-workout is caffeine, because it has been shown to increase performance when exercising. More specifically, caffeine is known to decrease the perception of exertion when exercising and increase alertness. It also releases endorphins in the body, which are chemicals that naturally reduce stress and relieve pain. However, the dosage is really important in making sure the right effects are felt.

When ingested by itself, it is recommended to have between three and six milligrams per kilogram of body weight within one hour of exercise. Studies have shown that smaller doses (right around 200 milligrams total) can have the same effects as larger doses. Any doses larger than six milligrams per kilogram of body weight (or 400 milligrams total) have shown to not only fail to improve performance, but can adversely affect the user, according to the United States Food and Drug Administration (FDA). Common effects are an increase in anxiety, insomnia, and nausea. Caffeine powder is often sold as a stand-alone product, however, the FDA recommends against consuming straight caffeine, as it’s not hard to accidentally overdose: one tablespoon (10 grams) of powder is a lethal dose to adults, and despite that, powdered caffeine is sold in 100 gram packages. When lethal doses are ingested, the body experiences ventricular fibrillation, which is when the heart beats irregularly due to the lower heart chambers beating out of sync with the rest of the heart. In the worst case scenario, this can lead to stroke, heart failure, or cardiac arrest. CPR and/or the use of a defibrillator can be lifesaving in these situations. In 2018 alone, 92 people died from caffeine overdose, excluding cases that aren’t considered “pure” caffeine deaths (such cases being when caffeine is combined with other substances, such as alcohol). (Cappelletti, 2018) Other more minor side effects of excess caffeine consumption include agitation, nausea, heart palpitations, and headaches.

Most consumers buy pre-workout because of its caffeine content: according to the National Library of Medicine, 80.3% of consumers buy their preferred brand of pre-workout because it has caffeine, from 745 data points. (Jagim, 2019) Unfortunately, most brands don’t include the ratio of ingredients included in their blends, so it’s hard to pinpoint which effects/adverse effects are due to caffeine. Researchers call the different blends MIPS, or Multi-Ingredient Pre-Workout Supplements, and each brand has its own formula of ingredients, with the most common active ingredient being caffeine. One group of researchers with the Journal of Functional Morphology and Kinesiology looked at different formulas by comparing the off-the-shelf product against a placebo and a placebo containing 300 milligrams of caffeine. They found that there isn’t a significant difference between the MIPS blends and the placebo containing 300 milligrams of caffeine in relation to power production (specifically the bench press), and little to no difference at all in relation to the high jump and sprints on a cycle machine. (Lane, 2018)

Researchers with the National Library of Medicine found that even though MIPS blends and caffeine have very similar effects on maximum performance, the blends performed better across multiple repetitions. Both power and endurance tests show that subjects reached the point of exhaustion much slower when using the MIPS formula, and tired quicker when just using the caffeine-included placebo. Even disciplines such as reaction time and cognitive processing saw an increase in performance after an exercise, as subjects who ingested MIPS formulas were able to complete 30 second reaction time tests much sooner than those who only had the caffeine-included placebo.

Adverse Effects of Other Ingredients

Overview

Pre-workout is known for its many benefits in terms of physical performance, but the adverse effects that can come along with it aren't as well known. The different compounds in MIPS, or Multi Ingredient Pre-Workout can have different adverse effects. Such effects aren't always apparent but can influence many elements of your health including, heart issues, skin issues and mood changes.

Common Issues

A survey study in MDPI, which quotes research from other pre-workout studies, found that the most common side effects reported were skin issues, heart abnormalities, and nausea. They reported that 19.2% experienced lightheadedness, 25.6% experienced nausea, 23.4% experienced heart issues, and 34.3% experienced skin reactions. The article attributes the skin issues to Beta-Alanine and Niacin, which can result in a facial flushing effect and paresthesia. The survey also reported that 84.9% believed that the level they consumed pre-workout was safe and that 54% of those surveyed had experienced side effects. A different study by Cureus, notes a difference in anger, tension, and vigor at increasing rates, 2.0 compared to 1.4 for anger, 8.6 to 5.9 for tension, and 15.2 to 9.7 for vigor. This article also showed that diastolic blood pressure is slightly increased after use but with no statistical significance. These numbers come from surveys to placebo and test groups done before and after the study. The presence of an increased heart rate found in the study by Cureus, and the heart abnormalities reported in the study by MDPI, could be attributed to the caffeine commonly used in pre-workout.

Adverse Effects of Synephrine

In a study by Springer, cardiovascular issues from a banned supplement, and one being currently used are researched. In 2004, the FDA prohibited the sale of products containing Ephedra, this was due to cases of severe health effects, namely cardiovascular and neurological issues. Since then a new supplement with a similar structure, Synephrine, has emerged to take its place in many supplements. The case study notes a number of cases, mainly dealing with weight loss supplements, where users have noted fainting, dizziness, and chest pain as the main effects. Eight out of 30 were diagnosed with Acute coronary syndrome, and five patients were left with lasting effects and on medication. The compound has been debated on being banned in many countries, such as the Netherlands. This supplement is found in many pre-workouts, even though it is mainly used in weight loss supplements.