Hi Wellness Warriors! One of the newer beasts in the world of exercise nutrition is the pre-workout supplement. The idea is that these have all kinds of goodies in them that will allow your body to wreck your workout. But do you really need this?

Before I give you my hot take on pre-workouts, let’s talk physiology. When you exercise, your body needs glucose for fuel. What I should say is that your body actually wants the energy that glucose stores in its chemical bonds. When the mitochondria in our cells break apart the glucose molecule, the energy stored in the bonds powers everything from our nervous system to muscle contractions.

We get glucose from the food and drink we consume. Most carbohydrate based food stuffs are transformed through the digestive process into glucose. Some is left to circulate in our blood to be available for our brain and for unexpected movement (like walking to the mailbox). Most is absorbed by our organs, to support their individual functions, or stored as glycogen in our muscles for planned activity.

Because exercise requires your muscles to do a lot of work, they consequently need a lot of fuel. This is why recommendations prior to hard exercise are to eat something about an hour before (gets glucose in to your body while allowing enough time for your tummy to empty). Especially if weight loss isn’t your goal or if you engage in high intensity or volume strength training, your muscles need the fuel.

Which brings me to the pre-workout supplement. Typically these are powdered, flavored drink mixes, although there are other forms. They generally contain a mix of fast acting carbohydrates (i.e. simple sugars easily converted to glucose), B vitamins (which support energy metabolism), and caffeine (to stimulate your central nervous system).

Now, stripped down to those basics of carbs, vitamins, and a mild stimulant (some pre-workouts use something other than caffeine for this), there is nothing wrong with a pre-workout. These are the things your body wants and needs for efficient exercise anyhow.

The hitch comes when you consider these are supplements. These are not regulated by the FDA and makers can claim just about anything. Most pre-workouts (and supplements in general nowadays) contain “proprietary blends” that are specific to the brand in question and mean that no two are alike. Many pre-workout supplements also contain things that make dubious claims not backed by reliable scientific evidence.

I will always maintain that you do not NEED any supplements. I acknowledge that many of us may have a hard time meeting our protein needs on a daily basis, so a basic protein supplement will not lead you amiss. But even including that, supplements are exactly that: meant to supplement your diet. Fill in gaps or, as in the case of protein, assist in meeting daily requirements when that is difficult.

Pre-workout supplements are not necessary to ensure a good workout. A banana or piece of toast with peanut butter and a cup of coffee will do the exact same job. Real food will cost a lot less, too. Definitely in the case of your wallet, but in terms of navigating those “proprietary blends” and sketchy claims, you always know what you are getting with real food.

So, in my opinion, a pre-workout is not necessary as a supplement. If you are lifting hard or heavy, you may need some real food fuel prior to exercise. My recommendations are to eat something with easy to digest carbohydrates and a bit of protein about an hour or so before your session. Additionally, if you like the stimulation, some coffee or tea provide enough of a boost.

Until next time, be well friends.