In theory, the popular
"pre-workout" beverages currently taking the health and fitness
community by storm sound pretty awesome: You down these drinks to up your
energy so you can own that gym sesh—and maybe even burn a few extra calories in
the process.
These drinks, like Performix ION v2Xa, Cellucor C4, and Optimum Nutrition
Gold Standard Pre-Workout are often sold as powder mixes that are stirred into
water and consumed about a half hour before exercising. Though it varies by
brand, some drinks contain vitamin C, B vitamins, and supplements like amino
acids such as beta-alanine, as well as creatine, and caffeine. These
supplements are designed to help your muscles withstand fatigue and increase
strength. But are they the x-factor in weight loss?
The
short answer is…maybe. First, if your drink contains caffeine, creatine, or
carbs, you’ll have more energy available to muscles, allowing you to push
harder. And a higher intensity workout burns more calories during and after
when you’re resting, says Carwyn Sharp, Ph.D., C.S.C.S., chief scientific
officer for the National Strength and Conditioning Association. “There really
is a benefit to having more energy,” he adds.
Whether
or not the energy boost can translate into weight loss is less clear. One small
study in 2014 on men (gender matters in exercise studies, so the
results could differ for women) asked exercisers to consume about an ounce of a
pre-workout supplement or a placebo.
The
supplement contained creatine, beta-alanine, L-Tarurine, L-Leucine, and
caffeine. Those who took the pre-workout mix didn’t lose any additional body
fat after eight days of exercise compared to the control group. However, they
did improve their strength. From this data, the authors speculate that results
may differ if they took the supplements for a longer period of time. And that
makes sense since anyone who's tried to lose weight knows that it usually takes
longer than a week to see a difference.
Another study in the International
Journal of Medical Sciences looked
at men and women taking pre-workout supplements for six weeks. While they
self-reported more energy and focus during their workouts, it didn’t help
change participants' body compositions.
But that doesn’t mean all is lost if you need a little help to push it at
the gym. The best option might be the most old-school, but it works: coffee.
Fitness expert Chris Ryan,
C.S.C.S., says traditional java offers the best bang for your buck. (And he’s
talking plain black coffee—nothing with added sugar or milk, which can negate
any additional calorie burn.)
Coffee can stimulate your metabolism
and can help you run a bit faster (think shaving a few seconds off per mile)
and lift a bit heavier (think 2 to 4 percent more). Aim for a small coffee and
drink it 30 to 60 minutes before a workout. Even though those numbers seem
small, they can add up over the long run. “If I can push myself just a little
harder, then I will burn a little bit more calories and fat and get a little
stronger. All of those small bricks add up over time,” Ryan says.
In fact, one small study in the Journal of Applied Physiology found that consuming caffeine together
with exercising burned 60 calories more compared to exercising alone. Plus, the
participants rated the session as more enjoyable when they were powered by
caffeine.
Of course, you may think black coffee is gross, in which case, a
pre-workout drink may be a better option. No matter your choice, remember that
the most important thing is that you’re getting out there consistently. No
supplement can replace hard work at the gym no matter your goal.
And for safety, Sharp urges everyone to do their homework before buying
one of these drinks. Even if listed as “proprietary,” the formula should list
all ingredients and how much of each is in each serving. If you don’t know what
something is, the ingredient should be easily Googleable. “Know what’s going
into your body,” says Sharp.
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