The rapidly increasing interest in fitness-related sports over the past few years has been accompanied by a booming industry of nutritional supplements. It’s not hard to determine the prevalence and reasons for nutritional-supplement use among fitness studio members due to emphasizing new multi-ingredient based supplements such as “pre-workout” boosters, also referred to as “energy drinks.”  

Pre-workout is a supplement that can be used to boost your energy before a session in the gym. They’re most often a powder drink mix, and many brands contain a large amount – somewhere to the tune of 200-400 milligrams – of caffeine. Some of the form of pre-workout contains stimulants such as DMAA, N,α-DEPEA, DMAE and DMBA with unknown risks, harms and benefits.

Pre-workout, if taken in proper doses, can be a great option for an energy boost. If used incorrectly, though, the stuff can come with a multitude of side effects. Vomiting, jitters, cramps, high blood pressure and, in rare cases, cardiac arrest are a few of the negative repercussions. Some fat burners have 350-400 mg of caffeine, so, if you combine it,  you’re accelerating eight to 900 mg of caffeine. That’ll get you really sick.

 Using these supplements can give you an edge on burning fat, as they will increase energy, but user be careful. Just because it’s sold in a health food store, don’t assume it’s safe or beneficial for everyone. 

Qualified health claims are supported by scientific evidence but do not need to meet the more rigorous “significant scientific agreement” standard required for an authorized health claim. To ensure that these claims are not misleading, they must be accompanied by a disclaimer or other qualifying language to accurately communicate to consumers the level of scientific evidence supporting the claim. General health and habits must always be factored in. Many pre-workout concoctions are offered as combinations of different nutritional compounds to produce different effects in the user. Having a healthy diet and getting a clean bill of health prior to exercise will not only help you maximize the benefits and your performance but also minimize the risks and potential damage. When choosing a pre-workout supplement, it’s also important to think about your goals and the type of exercise you normally take part in.

Typically, individual ingredients found in pre-workout supplements will only improve certain aspects of exercise performance. Some ingredients may increase strength or power, while others may boost your endurance.

Knowing which ingredients are best for certain types of exercise will help you find the supplement that may work best for you. Here are the seven key ingredients to look for in pre-workout supplements. Each targets a different aspect of exercise:

1. Creatine is one of the most studied sports supplements. It is safe to consume and can increase muscle strength and power, particularly when combined with weight training.
2. Caffeine is consumed by many people around the world. It is safe at moderate doses and can improve various aspects of exercise performance, including power output and performance during long-distance events or team sports.
3. Beta-alanine is an amino acid that helps fight fatigue in your muscles. It is most effective at improving performance during short bursts of intense exercise lasting one to four minutes.
4. Citrulline is an amino acid produced naturally in your body. It is also found in some foods and available as a supplement. Consuming citrulline may improve aspects of endurance and weight-training performance.
5. Sodium bicarbonate, also known as baking soda, acts as a buffer that fights acid buildup during exercise. It is most effective for exercise that’s characterized by the feeling of “muscle burn.” It is not recommended for those who are salt-sensitive.
6. Branched-chain amino acids (BCAAs) are found in high concentrations in many foods. BCAA supplements are unnecessary for muscle growth, but they may improve endurance performance and reduce fatigue and soreness.
7. Nitrate is a molecule found in many vegetables, including spinach and beetroot. It is commonly consumed as beetroot juice and may reduce the amount of oxygen used during exercise. It may also improve endurance exercise performance.

Dina Burley is a native of Biddeford, a fitness trainer and competitor who has coached national champions and worked with Olympic gymnasts, professional stunt actors and tour dancers to look and live at peak performance.