Which pre-workouts are popular and what is in them?
Which ingredients are in a popular sports supplement, the so-called pre-workout formula?
Popular pre-workout supplements may contain a range of ingredients, but some commonly used ones are:
- Caffeine: a stimulant that can increase energy and focus.
- Creatine: an amino acid that can improve performance during high-intensity training.
- Beta-alanine: an amino acid that can help the muscles reduce fatigue.
- L-arginine: an amino acid that can help increase blood flow and improve the pump during training.
- B vitamins: essential vitamins involved in energy production.
- Citrulline malate: an amino acid compound that can increase blood flow to the muscles and reduce fatigue.
- Niacin: an essential vitamin involved in energy metabolism.
- Taurine: an amino acid that can help reduce muscle damage and fatigue.
It is important to read the ingredient list of the specific supplement you are considering carefully, and to consult a doctor or dietitian before you start using pre-workout supplements.
I should point out here that the approval of a claim by EFSA depends on many factors, including the dose of the ingredient and the specific formulation of the supplement. It is also important to note that approval by EFSA does not automatically mean that the statement has been scientifically proven or that the supplement is effective. With those caveats, below are some examples of approved health claims for the ingredients mentioned above:
- Caffeine: can help improve alertness and increase concentration (EFSA ID 450, 451).
- Creatine: can improve physical performance during high-intensity training and help increase muscle mass (EFSA ID 385, 1705).
- Beta-alanine: can delay muscle fatigue during high-intensity training (EFSA ID 2194).
- L-arginine: can help improve physical performance during short, intense exercise (EFSA ID 495).
- B vitamins: contribute to normal energy-yielding metabolism (EFSA ID 79).
- Citrulline malate: can help improve muscle performance during short, intense exercise (EFSA ID 2862).
- Niacin: contributes to normal energy-yielding metabolism (EFSA ID 70).
- Taurine: can contribute to faster muscle recovery after exercise (EFSA ID 2238).
It is important to note that these claims apply only to specific doses and formulations of the supplements, and that not all pre-workout supplements contain these ingredients at the same dose. So always check the label of the specific supplement you are considering, and consult a doctor or dietitian before you start using pre-workout supplements.