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Pre-workout Supplements- Should you be taking them?

2 min read

There are two types of pre-workout supplementation. Stimulants and Non-Stimulants.


A stimulant pre-workout contains caffeine and/or other stimulants.

An advantage of a stimulant pre, is the effect from the caffeine.

The effect from caffeine has been linked too:


  • Improve alertness and get you hyped up!

  • Potential to increase muscle strength and power

  • increase heart rate

  • Aid in promoting weight, BMI and body fat reduction process

  • Reducing the rate of perceived effort

  • has an ergogenic aid for active individuals.


***It is important for athletes to be aware of what is in their supplements, as some products contain 'banned ingredients for certain competitions - If in doubt. Avoid it!



A Non-stimulant pre workout does not contain caffeine. However it does contain a combination of amino acids, vitamins and minerals that help with increasing blood flow and aid in performance and recovery.



So, why would you take a Non-stim if the caffeinated pre-workout has all the above benefits....?


  • If you are someone who trains in the afternoon or night, close to your sleep window. Taking a stimulant pre-workout can cause sleep disturbances and negatively impact your rest.

  • Can create sleep issues / getting to sleep issues.

  • If you are someone who is sensitive to caffeine or if you already consume a large amount of caffeine through-out the day - the non-stim will help in reduction of caffeine consumed daily.




    Recommended caffeine doses based on age: (pre workout supplementation included)

Something to be mindful of, is caffeine can be found in food products also.





There is not any pre-workout supplements that i recommend, I personally prefer to have a coffee before working out for the caffeine boost.

It is a very individual preference.


If you are an athlete competing nationally and internationally, make sure to check the list of ingredients on any supplementation products you are using!





















Julia Higgs

Accredited Sports Nutritionist (Adv Dip).

Founder of JVIA Nutrition and Gym owner, North Head Fitness.




References:

  • Reference.

  • PMID: 29527137

  • PMID: 30335479

  • PMID:30089501

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