Exploring Pre-Workout Supplements: Benefits and Safety Considerations

Ever wonder if those pre-workout drinks are all they're cracked up to be? With so many options popping up on store shelves, it's tricky to know whether they're good for you and, if so, which is best. We turned to several sports registered dietitians (RDs) nationwide who work with athletes—from high school age to the pros and everyone in between to separate fact from fiction and help you decide if they're the missing piece in your workout puzzle.

Below are the intended benefits of pre-workout supplements, what the research shows about common supplements on the market, and who should be taking pre-workout supplements. Plus, if you're a little weary of pre-workout, these RDs offer alternative ways to boost your energy and crush your workout.

“Pre-workout supplements are designed to help enhance physical performance, endurance, and focus during exercise,” explains sports dietitian Amy Goodson, MS, RD, CSSD, LD. Specific benefits of taking pre-workout supplements include increased energy levels, enhanced endurance, improved strength and power, and faster recovery. The specific benefits and efficacy depend on what your pre-workout contains. For example, Goodson explains that many pre-workout supplements contain caffeine, which can boost alertness and energy. Other ingredients, like beta-alanine and nitrates, are thought to improve endurance by buffering lactic acid buildup and enhancing blood flow.

With numerous ingredients available, it’s important to understand the science and potential benefits. Below are seven common pre-workout ingredients.

The Scoop: Creatine is taken for improved muscle strength, endurance, and recovery. According to Dana Angelo White, MS, RD, ATC, research shows that “creatine monohydrate can be very safe and effective for both men and women when taken properly.”

How & When to Take It: White recommends taking creatine in a standalone product (meaning that it is not combined with other supplements or ingredients) to ensure proper dosing. It’s recommended to be taken daily before or after exercise.

The Scoop: According to Leslie Bonci, MPH, RDN, CSSD, LDN, FAND, “Caffeine is often used pre-exercise for the 'wake-up' feeling- the heart is beating faster, and the person taking the supplement feels 'pumped.' Caffeine increases alertness and focus and can positively impact endurance, strength, and power.”

Research supports this claim: one study showed that caffeinated pre-workout supplements helped increase subjective ratings of alertness compared to a placebo. In addition, a position paper by the International Society of Sports Nutrition on caffeine and performance states that “Caffeine is effective for enhancing sports performance in trained athletes when consumed in low-to-moderate dosages (approximately 3 to 6 milligrams per kilogram) and overall does not result in further enhancement in performance when consumed in higher dosages.”

Bonci agrees and says that the biggest issue she finds is the dose, with recommendations being 3 to 6 milligrams per kilogram of body mass 1 hour before exercise. This means a 120-pound person needs between 157 and 327 mg of caffeine. To put this into context, 1 cup of coffee has about 95 milligrams of caffeine— that's like having 2 to 3 cups of coffee before a workout. Talk about a buzz!