Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review

Abstract

In recent years, a new class of dietary supplements called multi-ingredient pre-workout supplements (MIPS) has increased in popularity. These supplements are intended to be taken prior to exercise and typically contain a blend of ingredients such as caffeine, creatine, beta-alanine, amino acids, and nitric oxide agents, the combination of which may elicit a synergistic effect on acute exercise performance and subsequent training adaptations compared to single ingredients alone. Therefore, the purpose of this article was to review the theoretical rationale and available scientific evidence assessing the potential ergogenic value of acute and chronic ingestion of MIPS, to address potential safety concerns surrounding MIPS supplementation, and to highlight potential areas for future research. Though direct comparisons between formulations of MIPS or between a MIPS and a single ingredient are challenging and often impossible due to the widespread use of “proprietary blends” that do not disclose specific amounts of ingredients in a given formulation, a substantial body of evidence suggests that the acute pre-exercise consumption of MIPS may positively influence muscular endurance and subjective mood, though mixed results have been reported regarding the acute effect of MIPS on force and power production. The chronic consumption of MIPS in conjunction with a periodized resistance training program appears to augment beneficial changes in body composition through increased lean mass accretion. However, the impact of long-term MIPS supplementation on force production, muscular endurance, aerobic performance, and subjective measures is less clear. MIPS ingestion appears to be relatively safe, though most studies that have assessed the safety of MIPS are relatively short (less than eight weeks) and thus more information is needed regarding the safety of long-term supplementation. As with any dietary supplement, the use of MIPS carries implications for the athlete, as many formulations may intentionally contain banned substances as ingredients or unintentionally as contaminants. We suggest that athletes thoroughly investigate the ingredients present in a given MIPS prior to consumption. In conclusion, it appears that multi-ingredient pre-workout supplements have promise as an ergogenic aid for active individuals, though further information is required regarding long-term efficacy and safety in a wider variety of populations.

Keywords:

• Ergogenic aid
• Supplement
• Pre-workout
• Strength
• Power
• Energy
• Resistance-training

Patrick S. Harty and Hannah A. Zabriskie contributed equally to this work.

Patrick S. Harty and Hannah A. Zabriskie contributed equally to this work.

Availability of data and materials

Data sharing is not applicable to this article as no datasets were generated or analyzed during the current study.

Authors’ contributions

PSH, HAZ, JLE, PEM, CMK, and ARJ undertook literature review, synthesis of conclusions, and manuscript preparation. All authors provided edits and final approval of the manuscript. ARJ is the corresponding author for this paper.

Authors’ information

PSH and HAZ are graduate students in the Human Performance program at Lindenwood University. JLE is a Doctor of Osteopathic Medicine specializing in family medicine at the Mayo Clinic Health Systems in Onalaska, Wisconsin. PEM is a Doctor of Osteopathic Medicine and serves as the Chair of Family Medicine for the Southwest Wisconsin Mayo Clinic Health Systems in Onalaska, Wisconsin. CMK is an Associate Professor of Exercise Science and Director of the Human Performance program and Exercise and Performance Nutrition Laboratory at Lindenwood University. ARJ is an Assistant Professor of Exercise Science and Research Associate of the Exercise and Performance Nutrition Laboratory (www.lindenwood.edu/epnl/) in the School of Health Sciences at Lindenwood University.

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Competing interests

The authors declare that they have no competing interests.

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