Pre-workout powder is booming on social media.
Powdered supplements to mix with beverages of your choice from gym attendants, from influencer-promoted brands to viral dry scooping techniques, are everywhere online, do you need them?
Google Trends shows that the number of preworkout powder searches surged in 2021 compared to the previous year, and the hashtag #preworkoutpowder has been used more than 38 million times on TikTok.
“Everyone is looking for the next edge to help their fitness … and (pre-workout powder) is just one of those sold to speed up the process a bit more. “Registered nutritionist Jonathan Patel says with Lenox Hill Hospital in New York. “The rise of Instagram and fitness influencers and the use of these influencers by these companies shows that these pre-workouts are always strongly supported.”
But are these supplements just the epidemic and serious fitness fuels on the market? We asked an expert to consider if you need to start your routine with them.
Need pre-workout powder?
Pre-workout powder is “exploding” on social media, but “absolutely not needed” for workouts, says Dennis A. Cardone, an orthopedic sports medicine expert and physician at NYU Langone Health. ..
Extreme athletes may need more supplements, but he avoids powders that can have “potentially harmful effects” on the average person and instead draws energy from food I advise you.
“We can save money,” he says. “A regular diet is sufficient. You don’t need to supplement a balanced diet because you can get everything you need, such as protein, carbs, and caffeine, if you need it.”
By focusing on food, people “can control and know exactly what they are incorporating into their body,” he adds.
Purtell agrees that proper nutrition and a solid training routine are paramount.
“I don’t need all of these supplements at all. That’s what the name means, they’re there to supplement a healthy lifestyle,” he says.
However, pre-workouts can be beneficial, said Abbey E. Smith Ryan, an associate professor of exercise physiology at UNC Chapel Hill’s Faculty of Exercise and Sports Sciences and an active researcher in sports nutrition and exercise performance. increase.
“Do you need it? No, probably not. Does it improve performance? Potentially,” she says, and many people defeat fatigue through the stimulants contained in these powders. He added that he was looking for a way. “So it can help, but I don’t say it is needed.”
She says that a well-designed pre-workout not only helps give you that energy boost, but “can help you recover and fatigue over time.”
“Other components of pre-workout also provide lower fatigue and higher intensity, with the idea that they can exercise harder, longer, and indirectly see better results over time.” She says.
Risks and tips to ensure safety
However, not all pre-workouts are the same. Others can be more harmful than good.
Over the years, companies have created headlines to spike pre-workout supplements with dangerous chemicals and ingredients. The Food and Drug Administration has also warned against certain, sometimes illegal ingredients that appear in these products.
Cardone shared concerns about pre-workout powders that are not transparent.
“We don’t really know the substances or ingredients because they aren’t controlled by the FDA,” he says. “So, while something might say’performance improvement’, they have their own unique combination no matter what it is. “
Fortunately, Smith-Ryan says there are more regulations than most people are aware of.
“I want to find a seal that has been tested by a third party,” she advises.
These companies measure the content of their products to make sure they match the content on the label. Some even check for banned substances. General certifications include NSF Certified for Sport and Informed Choice.
“Third-party tested seals are really important because I want to know what I’m buying is actually there,” she says. “These companies cost a lot of money to do that, which also shows that they are spending time and money on their products.”
Even for pre-workout powders with this approval stamp added, consumers still need to be hyper-aware when using them.
For example, caffeine, a popular stimulant ingredient used in pre-workout powders, can cause potential side effects when overdose.
“It can make them jerky and make their heart beat a little,” Cardone explains. “And if someone has a heart problem or heart problem, it can even lead to other possible side effects.”
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Smith-Ryan says some people take more than they need to.
“Most people think it’s better, but not always,” she says, explaining that if there is only one serving, someone might take three scoops. And, for example, in caffeine, “you worry about that overstimulation.”
“Too many ones can definitely be dangerous,” Purtell adds, advising people to be careful about the right dose.
“Drinking too much caffeine at one time can cause serious complications, so follow the instructions … I don’t want to have a heart attack.”
Thanks to social media and fitness influencers, teens are looking to pre-training powders, but Smith-Ryan warns young people to take powders.
“Most of the time, their diet is very poor. The first thing they should do is see what they are actually eating. Often fatigue is overeating sugar and appropriate all day long. It’s because you don’t have the right nutrients, “she says. ..
In our busy and stressful world, it’s not surprising that some people are looking for a boost before training, but there are alternatives to pre-workout powder.
“Everyone is very tired now, because of lack of sleep and food,” explains Smith-Ryan. “Often, one of the best ways to prepare for exercise is to shed blood, so you move around and do a dynamic warm-up.”
If you’re looking to fuel your workouts, eat carbs and protein.
Purtell proposes chicken breast, minced turkey, lean meat such as fish, or plant-based proteins such as tofu and tempeh. And if you are looking for some energy, you can simply drink a cup of coffee or tea.
Finally, maintain a balanced diet and a good sleep routine.
Patel is not only for the average gym attendant, but also for young people interested in fitness, “Before considering a pre-workout, focus on getting into a good routine and following healthy eating and exercising habits. It is recommended to “do”.
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Is pre-workout bad for you? Experts consider powder supplements.
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