If you've vowed to hit the gym in 2025, you may encounter 'pre-workouts': powders promising bulked-up muscles and increased endurance. We look at the evidence behind their claims.
Some people won't brave the gym until they're caffeinated, while others might quickly scarf down a banana.
So what exactly do these brightly coloured products contain, and is there evidence to support you taking them?The most common ingredients in pre-workouts are the two Cs: caffeine and creatine. We spoke to an exercise physiologist and a personal trainer about the best ways to stay active at home, including the equipment you need and how to write a program.But there is a caveat, according to Mandy Hagstrom, an exercise scientist at the University of New South Wales."My mum asked the other day if she should start taking creatine, and I was like, 'Mum, you need to go to the gym first,'" she laughs.
Pre-workout products often have a long list of ingredients on their label, some of which might cause gastrointestinal upsets or racing heartbeat, among other side-effects."You just don't know what you're putting in your body," she says. One of the amino acids commonly used in pre-workouts, beta alanine, can also cause the unpleasant side effect of pins and needles.Dr Hagstrom says these are all reasons to look to food, not supplements, to meet nutritional needs and enhance performance.
When you eat your carbs is up to you. As Dr Hagstrom puts it, some people can "run out the door while eating", while others will need more time to digest.
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