The decision to take a pre workout supplement before engaging in cardio exercises is a topic of much debate among fitness enthusiasts.
While pre workout is often marketed to enhance energy, focus, and performance, their effectiveness and safety for cardio activities remain controversial.
This article explores the potential benefits and drawbacks of using pre-workouts specifically for cardio workouts, aiming to provide readers with a balanced perspective to make informed decisions about their fitness routines.
What's in a Pre Workout Supplement?
There are several ingredients often found in a pre workout supplement. The specific ingredients can vary depending on the brand, however, there are some commonly found ingredients across the board.
The following section will outline some key ingredients in pre workouts.
Key Ingredients in Pre Workouts
A pre workout supplement often contains a combination of ingredients designed to boost energy, improve focus, and improve performance. Some common pre workout ingredients include:
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Caffeine: A stimulant that can increase energy levels, improve focus, and reduce perceived exertion during exercise.
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Beta-Alanine: Beta alanine helps buffer lactic acid buildup in muscles, delaying fatigue and improving endurance.
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Creatine: Aids in the production of ATP, the primary energy source for muscle contractions, leading to improved strength and power output.
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BCAAs: BCAA stands for branched chain amino acids which include leucine, isoleucine, and valine. These amino acids help reduce muscle breakdown, improve muscle protein synthesis, enhance recovery, and support muscle growth.
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Betaine: Supports muscle strength, power, and endurance, and may also have a role in promoting muscle growth for both cardiovascular exercise and resistance training.
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Taurine: One of nine essential amino acids, taurine can help improve endurance and reduce muscle soreness.
Like many pre workout formulas, Ella Pre Workout is a women's pre-workout supplement that provides energy, focus, and endurance support.
What sets Ella Pre Workout apart is that it only contains 8 ingredients, including organic green tea extract, dihydrocapsiate, and grains of paradise extract, it is considered a clean option.
How Pre-Workout Supplements Work
Pre workouts work through various mechanisms to enhance cardio exercise. One of the key ways they do this is by increasing energy production and delivery to muscles.
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Stimulation of Adrenaline: Many pre workouts contain stimulants like caffeine, which can increase adrenaline levels. Adrenaline, also known as epinephrine, is a hormone that prepares the body for physical exertion by increasing heart rate, dilating airways, and mobilizing energy stores. Adrenaline stimulation can also delay muscle fatigue, allowing for a more intense cardio workout.
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ATP Production: ATP is the primary energy source for muscle contractions. Ingredients like creatine in pre-workout supplements can increase ATP production, leading to improved strength and muscular endurance.
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Vasodilation: Some pre-workout supplements contain ingredients like citrulline malate, which can increase nitric oxide production. Nitric oxide is a vasodilator, meaning it relaxes and widens blood vessels, leading to increased blood flow. This enhanced blood flow can improve nutrient and oxygen delivery to muscles, helping to delay fatigue and enhance performance.
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Buffering Lactic Acid: Beta-alanine is another common ingredient in pre-workout supplements. It helps buffer lactic acid buildup in muscles, which can delay the onset of fatigue and improve endurance during high-intensity exercise.
Overall, pre-workouts aim to enhance various aspects of exercise performance by increasing energy, improving blood flow, improving muscular endurance, and supporting mental focus.
Pre workout supplements are typically used among weight lifters, as it can increase blood flow and muscle pumps, allowing for more reps.
However, in addition to the weight lifing community, taking pre workout is also beneficial when taking it before your cardio sessions.
The Benefits of Pre-Workout for Cardio
There are several benefits of taking pre workouts for cardio including boosting energy and focus, improving cardio and muscle endurance, and enhancing your overall performance and mental focus.
Increased Energy and Focus
Many pre-workouts contain caffeine, a stimulant that can improve focus and alertness.
Caffeine works by blocking adenosine receptors in the brain, which helps to prevent the onset of drowsiness and promotes a feeling of wakefulness.
This can be especially useful during cardio sessions that require sustained effort, as it can help you stay mentally engaged and push through fatigue.
Enhanced Endurance and Performance
Beta-alanine is a helpful ingredient in pre-workouts because it can boost your endurance, especially during tough cardio workouts and weight training.
When you do intense exercise, your muscles produce lactic acid, which can make them feel tired and sore. Beta-alanine helps your muscles make carnosine, a substance that reduces lactic acid buildup.
This means you can work out harder and longer before feeling tired, thereby enhancing muscular endurance.
Improved Exercise Recovery
Pre workout is not just to improve performance, but it can also improve post workout recovery as well.
Many pre workout supplements market to consumers for their ability to improve exercise performance, but it's important to recognize their ability to ease recovery.
Pre workout supplements increase blood flow, which therefore delivers more oxygen and nutrients throughout the body, speeding up the recovery process.
Plus, the amino acid content of pre workout supplements helps with the muscle recovery process as well.
Considerations and Potential Side Effects
There are a few considerations and potential side effects to be aware of when taking pre workout supplements.
Side Effects to Be Aware Of
Pre-workout supplements often contain high levels of caffeine, which can lead to several common side effects, including:
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Jitters: High doses of caffeine can cause a jittery or shaky feeling, especially in people who are sensitive to caffeine. If your pre workout is causing you to feel jittery, you can try reducing your dosage or trying to eat a more substantial meal or snack when taking your pre workout supplements.
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Anxiety: Some individuals may experience increased feelings of anxiety or nervousness when consuming high amounts of caffeine. If you notice feeling more anxious when taking your pre workout, it's important to adjust your dose or consult with a healthcare professional.
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Heart Palpitations: Caffeine can stimulate the heart, leading to a faster heart rate or irregular heartbeat in some individuals. If you notice heart palpitations from your pre workout it's recommended to seek advice from a trusted healthcare professional.
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Sleep Disturbances: Consuming caffeine too close to bedtime can disrupt sleep patterns and lead to difficulty falling asleep or staying asleep. If your pre workout is impacting your sleep, try taking it earlier in the day to avoid taking it too close to bedtime.
If you experience persistent or severe side effects from your pre workout, it's important to discontinue use of your pre workout and consult with a healthcare professional.
If you have pre existing conditions or high blood pressure, definitely consult with your doctor before starting to take pre workout supplements.
Are Pre Workouts Necessary?
The necessity of pre-workout supplements varies based on individual factors such as fitness levels and dietary habits. Whether or not you need pre workout will also depend on other dietary supplements that you regularly take as well as the extent of your high intensity training.
Taking pre workout for cardio is one of the most common reasons to take it. When engaging in high intensity exercise, pre workout can provide a significant energy boost and can enhance mental focus.
These beneficial effects help athletes meet their fitness goals and feel more accomplished in their cardio session.
Beginners or those engaging in lower-intensity workouts may not require pre workout, while if you're regularly doing high intensity cardio, a pre workout might be relevant.
Experienced athletes or individuals with specific dietary needs may notice that it allows for to body to increase physical performance.
It's important to understand that you can still get a fantastic workout for cardio in at the gym even if you're not taking pre workout supplements.
Regular use of pre-workout supplements, especially those containing stimulants like caffeine, can lead to tolerance over time, requiring higher doses for the same effect.
It's important to assess individual needs and consult with a healthcare professional before starting any new supplement like pre workout to avoid dependency and minimize side effects.
Pre-Workout and Different Types of Cardio
These next sections will outline the benefits of pre workout for different types of cardio workouts.
While pre workout can boost performance and improve cardiovascular health for both HIIT training and steady state cardio, the benefits may be more noticeable with the higher intensity training.
Pre Workout for High-Intensity Interval Training (HIIT)
Pre-workout supplements can be effective for enhancing performance in various types of cardio, but their impact may vary based on the intensity and duration of the activity.
High-Intensity Interval Training (HIIT): Pre-workout supplements can be particularly beneficial for HIIT, which involves short bursts of intense exercise followed by periods of rest or lower intensity.
Ingredients like caffeine can increase energy levels and improve focus, allowing individuals to push harder during high intensity cardio.
Beta-alanine may also be beneficial, as it can help buffer lactic acid buildup, delaying fatigue during aerobic performance.
Pre Workout for Steady State Cardio
Steady-State Cardio: While pre-workout supplements can still be effective for steady-state cardio, their impact may not be as pronounced as with HIIT.
Steady-state cardio typically involves maintaining a consistent intensity and consistent pace for a longer duration, and while pre-workout supplements can provide an energy boost and improve endurance, the benefits may be more noticeable in activities that require sudden bursts of effort like HIIT.
How to Use Pre-Workout for Cardio Effectively
To use pre-workout supplements effectively for cardio, start by carefully reading and following the dosage instructions on the product label.
Take the supplement 20-30 minutes before your workout to allow enough time for it to be absorbed and take effect. It's important to stay hydrated before, during, and after your workout, especially when using pre-workout supplements, as they can increase the body's need for fluids.
Monitor your body's response to the supplement and adjust the dosage as needed based on your tolerance and energy levels.
If you're taking pre workout for cardio, it's important to tune into how your body feels and understand how it impacts your performance.
Should You Take Pre Workout With Food?
It's a good idea to take pre workout supplements with food to reduce the potential side effects like anxiety and jitters.
Plus, the nutrients in food like carbohydrates and protein can help fuel your body with more energy to improve your performance.
Keep in mind that while pre workouts can improve strength, endurance, and performance, they cannot replace the importance of an adequate, well-balanced diet.
Conclusion
In conclusion, the decision to take pre-workout for cardio should be based on individual needs and goals.
While pre workout can enhance energy, focus, and performance, their effectiveness and safety can vary. It's important to assess your tolerance and consult with a healthcare professional before starting any new supplement regimen.
Pre-workout supplements can be beneficial for high-intensity intervals like HIIT, where the ability to maintain intensity is crucial. However, their impact on steady cardio may not be as significant.
By using pre-workout supplements effectively and in moderation, individuals can potentially improve their cardio workouts, improve exercise performance, and achieve their fitness goal.
