Pre-workout supplements, drinks and powders are often sold as the quickest way to boost energy and fuel exercise.
But when I spoke to two dietitians about their approach to pre-workout fuel, they both agreed that there are better ways to fuel for exercise than using pre-workout supplements.
“It’s one of the biggest mistakes I see when it comes to pre-workout nutrition,” says registered dietitian and strength coach Val Warner.
Pre-workout supplements are typically sold as powders that are mixed with water and taken before exercise.
Many contain ingredients such as caffeine and creatine, and are reported to increase energy, improve performance and enhance mental clarity.
“They usually overpromise with these claims and tell consumers that taking this powder will get rid of their fatigue ahead of their workout,” Warner tells Fit&Well.
Some pre-workout formulas contain artificial sweeteners, and many don’t list exact ingredient amounts in the blend.
“Pre-workout powders usually have proprietary blends which don’t tell you how much of each ingredient is in there and only list the total dose, which is usually not an effective dose,” Warner adds.
Angie Asche, registered dietitian and founder of Eleat Sports Nutrition, agrees that there’s a better way to fuel.
“People rely on pre-workout supplements instead of building a solid pre-workout meal or snack,” Asche tells Fit&Well.
“Supplements just do not replace the energy and nutrients that whole foods provide.”
Both dietitians say fueling with foods rather than powders should come first.
“Real, whole foods provide you with macronutrients such as protein, carbs and fat; and micronutrients including vitamins and minerals that are supporting your exercise performance, energy, and overall health,” explains Warner.
“Always opt for a product that is third-party tested, has minimal ingredients and additives, and has the therapeutic dose of the nutrient."
Registered dietitian and strength coach Val Warner
“A balanced pre-workout meal with carbohydrates and protein helps top off glycogen stores, provides sustained energy, and supports muscle function,” Asche adds.
Her advice is to build a balanced pre-workout meal by pairing a protein source like eggs with oatmeal, fruit, or bread,
“It creates a much more effective pre-workout meal versus relying on powders alone."
Supplements have their place, but Warner advises being selective as not all supplements are made equal.
"I always educate my clients on what to look out for,” she adds.
“Always opt for a product that is third-party tested, has minimal ingredients and additives, and has the therapeutic dose of the nutrient [the amount needed for your requirements], which you can work 1:1 with a sports dietitian to find out.”
