Pre‑ and post‑workout supplements: hype vs real benefits

Many pre- and post-workout supplements claim to give you more energy, faster recovery and better results. Between the loud packaging and bold claims, it can be hard to tell the difference between science and hype. Let’s look at some of the most common pre- and post-workout ingredients and see what the research says. Then, let’s explore how to decide whether a supplement is worth it to you. Remember that supplements are meant to help you fill gaps in your diet, not replace food. It's best to get a wide variety of food when you can. 

What are pre-workout and post-workout supplements?

Pre-workout products are designed to give you more energy and focus before your workout. You can take them between 25 minutes to an hour before you exercise. Post-workout products are designed to help you build muscle and aid your recovery. You take your post-workout products after you exercise. 

Timing matters, but the idea of a strict “window,” especially for post-workout supplements, may be overhyped. Getting enough protein, fluids and other nutrients throughout the day matters more than the exact timing of a beverage or pill after a workout for the average person. 

Many supplements contain a variety of ingredients, from vitamins and amino acids to proteins and natural stimulants. Some ingredients have been researched heavily through the years and are backed by lots of evidence supporting their benefit. Other ingredients, while potentially healthy on their own, show no significant benefit to enhancing workouts or have not yet had enough research to back certain claims. Let’s take a look at some of the most popular pre- and post-workout ingredients and see what the research shows.

Are pre- and post-workout products safe for everyone?

Before starting a new supplement, always talk to your doctor. If you have a medical condition or are taking prescription medications, be extra cautious. Some supplements can impact medication effectiveness. Some common ingredients, like caffeine, impact people differently. Bring your new supplement to your doctor with questions before taking it regularly.

Common pre-workout ingredients

Here are a few of the most popular pre-workout ingredients and what the research says about each. 

• Caffeine—Caffeine is one of the most well-known and widely studied  performance enhancers. It is found naturally in coffee beans, green tea and chocolate. It works by blocking a chemical in the brain that promotes drowsiness, making you feel more alert and focused. It has been shown to help you exercise for longer and help you feel energized immediately after your workout. But it's important to know how caffeine affects you personally before deciding to load up. Some people are caffeine sensitive, meaning small amounts of caffeine can impact them more strongly. Too much caffeine can feel unpleasant and in rare cases it can be dangerous. Luckily, there are pre-workout supplements that are caffeine-free. Double check the dosing and caffeine content to make sure you don’t overdo it. For reference, one brewed cup of coffee contains between 80-100mg of caffeine. Some pre-workout supplements can contain up to 500mg of caffeine.

• Beta-alanine—Beta-alanine is an amino acid found naturally in meat and fish. The body uses beta-alanine to make carnosine, a chemical that helps reduce the buildup of lactic acid in your muscles. During an intense workout, your muscles produce lactic acid, which can make your muscles tired. Some studies have shown that beta-alanine can provide a small boost for activities that are high in intensity for short amounts of time. Research about performance improvements for high-endurance activities is lacking.

• Citrulline—Citrulline is an amino acid that your body produces. You can also find it in some foods. Many workout products claim that it can help reduce muscle soreness and boost recovery. Currently, there aren’t many studies on citrulline, and the results vary greatly. There isn’t much evidence to support the claim that citrulline can enhance your performance or boost your recovery.

• Vitamins and minerals—Various vitamins and minerals may be present in pre-workout products. While vitamins and minerals are key to a balanced diet, there is little evidence that adding extra supplementation has any pre- or post-workout benefit. 

Common post-workout ingredients

Here are three of the most common post-workout ingredients and what the research says.

Protein—Protein plays a vital role in building muscles. Exercise breaks down muscle tissue. Protein helps repair and rebuild your muscles stronger. But what matters most is that you get enough protein throughout the day. It’s less about when you have the protein. If you’re not getting enough protein in your daily diet, protein supplements may make sense. But if your daily protein intake is sufficient, adding more may have little to no benefit. Learn more about calculating your protein needs here. 

Branched-chain amino acids (BCAAs)—These amino acids are essential for muscle recovery. But it’s easy to get the amount that you need from everyday foods like chicken, dairy and eggs. If you’re getting enough protein, chances are you’re getting enough BCAAs too. 

Creatine—Creatine is well studied, and its impacts on workouts are widely known. Creatine can support building strength, performance and recovery.

How to decide what’s worth trying 

Before trying any new supplement, always consult with your doctor. Consider whether or not you’re getting enough protein, sleep, hydration and vital nutrition already. Remember that supplements are meant to help you fill in the gaps, not replace a solid foundation of food and rest.

It’s a good idea to see if something has been third-party tested. Some products may include certification seals from organizations like NSF or Informed Sport. This means that the product has met quality standards from trusted organizations.

You can also read the label and look for transparent dosing. Choose products where ingredient amounts are listed clearly. Avoid proprietary blends where the amounts of each ingredient are not listed, or where the ingredients are not listed at all.

The bottom line is that pre- and post-workout supplements can be helpful in some situations, but they are not magic shortcuts. Some ingredients have stronger evidence behind them than others. Still, the basics matter most. Eating enough, staying hydrated, getting good sleep and following a consistent workout routine may be all you need. If supplements aren’t for you, a well-timed snack before or after your workout can still be very helpful.