Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements

Multi-ingredient pre-workout supplements are a popular class of dietary supplements which are purported to improve exercise performance. However, the composition of these products varies substantially between formulations, thus making comparisons challenging. Therefore, the purpose of this study was to identify a common ingredient profile of top-selling pre-workout supplements and to compare ingredient dosages to established efficacious values. The top 100 commercially available pre-workout products were analyzed for listed ingredients and amounts, if available, from the supplement facts panel. The mean ± SD number of ingredients per supplement (n = 100) was 18.4 ± 9.7 with 8.1 ± 9.9 of these ingredients included in a proprietary blend at undisclosed quantities. Relative prevalence and average amounts of the top ingredients amounted to: Beta-alanine (87%; 2.0 ± 0.8 g), Caffeine (86%; 254.0 ± 79.5 mg), Citrulline (71%; 4.0 ± 2.5 g), Tyrosine (63%; 348.0 ± 305.7 mg), Taurine (51%; 1.3 ± 0.6 g), and Creatine (49%; 2.1 ± 1.0 g). Nearly half (44.3%) of all ingredients were included as part of a proprietary blend with undisclosed amounts of each ingredient. The average amount of beta-alanine per serving size was below the recommended efficacious dose. The average caffeine content was near the low end for an effective relative dose for a 70 kg individual (3–6 mg·kg−1 of bodyweight)

Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers

The purpose of the present study was to examine characteristics of multi-ingredient pre-workout supplement (MIPS) users, their common patterns/habits of MIPS ingestion, and their associated feelings about the effectiveness and safety of this class of supplements. An online electronic survey was distributed through social media to assess self-reported supplementation practices and preferences among adult males and females who reported regular MIPS use. A total of 1045 individuals responded, with 872 of these individuals (males: n = 636, 72.9%; females: n = 233, 26.7%; mean ± SD; age = 27.7 ± 7.9 years; training age = 8.2 ± 7.3 years) completing the survey. The majority of respondents reported the length of current or past MIPS consumption as greater than one year (n = 630, 72.2%), with ingestion frequencies primarily of four (n = 210, 24.1%) or five (n = 212, 24.3%) days per week of training. In addition, the three most popular goals for ingesting MIPS were increased energy and focus (n = 776, 89.0%), muscular endurance (n = 325, 37.3%), and blood flow or “pump” (n = 322, 37.0%). Although most users reported ingesting one serving size with each use, 14% reported ingesting two or more, and 18% indicated they ingest MIPS more than once per day. Importantly, over half (54%) of the respondents reported experiencing side-effects following MIPS use, including skin reactions, heart abnormalities, and nausea. Females were more likely than males to experience these side effects, despite being less likely to consume two or more serving sizes per dose. Our findings also indicated that MIPS users should consume no more than the recommended serving size of a given supplement, as the potentially significant variability in the caffeine content of MIPS products is compounded as more doses are consumed. Furthermore, MIPS users should minimize the ingestion of other supplements which contain high levels of niacin and caffeine, as the concurrent consumption of such products may put users above the tolerable upper limits for these substances

Higher Body Mass Index Values Do Not Impact Physical Function and Lower-Extremity Muscle Strength Performance in Active Older Individuals

International Journal of Exercise Science 15(3): 330-340, 2022. This study examined the potential impact of BMI on physical function and lower-extremity muscle strength (leg extension and flexion peak torque) performance in active/trained older individuals. Sixty-four active/trained older individuals were enrolled, and later allocated to groups according to BMI categories (normal [≤ 24.9 kg/m2], overweight [25 to 29.9 kg/m2] and obese [≥ 30 kg/m2]). Sixty-four active/trained older individuals were enrolled, and later allocated to groups according to BMI categories (normal [≤ 24.9 kg/m2], overweight [25 to 29.9 kg/m2] and obese [≥ 30 kg/m2]). Assessments were conducted in two separate visits to the laboratory. In the first visit, participants underwent measures of height, body mass, and peak torque leg extension and flexion using an isokinetic dynamometer. On visit two, participants performed the 30-second Sit and Stand test (30SST), Timed Up and Go (TUG), and 6-minute Walk (6MW) tests. ANOVA one-way was used to analyze the data and significance was set at P \u3c .05. One-way ANOVAs did not reveal significance differences among BMI categories for leg extension peak torque (F(2,61) = 1.11; P = 0.336), leg flexion peak torque (F(2,61) = 1.22; P = 0.303), 30SST (F(2,61) =1.28; P = 0.285), TUG (F(2,61) = 0.238; P = 0.789), and 6MW (F(2,61) = 2.52; P = 0.089)]. Our findings indicated that for older individuals who exercise regularly, physical function tests which mimic ordinary activities of daily living, are not impacted by BMI status. Thus, being physically active may counteract some of the negative effects of high BMI observed in the older adult population

The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females

Background The use of dietary supplements to improve performance is becoming increasingly popular among athletes and fitness enthusiasts. Unfortunately, there is a tremendous lack of research being done regarding female athletes and the use of sport supplements. The purpose of this study was to examine the acute effects of multi-ingredient pre-workout supplement (MIPS) ingestion on resting metabolism and exercise performance in recreationally-active females. Methods Fifteen recreationally-active females participated in a randomized, double-blind, placebo controlled study. Subjects completed baseline, and two experimental testing sessions in a cross-over design fashion. Experimental testing included assessment of resting energy expenditure (REE), heart rate, and blood pressure following the ingestion of a MIPS or placebo. Subjects also completed a repetition to failure test for the back squat (BS) and bench press (BP) at 85% of their 5-repetition maximum followed by the assessment of anaerobic power using a counter-movement vertical jump test and a sprint test on a force-treadmill. Subjective measurements of energy, focus, and fatigue were also assessed using a 5-point Likert scale. Separate repeated measures analysis of variance (ANOVA) were used to assess differences in REE, cardiovascular responses, and subjective markers between conditions. Performance data were analyzed using paired Student’s T-tests. Results A significant main effect for condition was observed for REE (p = 0.021) and diastolic blood pressure (p = 0.011) following ingestion of the MIPS. The supplement condition resulted in a greater number of BP repetitions to failure and total work completed during treadmill test (p = 0.039) compared to placebo (p = 0.037). A significant condition x time interaction for focus was observed with the supplement treatment exhibiting improved focus at 80-min post ingestion (p = 0.046). Conclusions Consumption of a MIPS increased resting metabolism following a single dose accompanied by an increase in diastolic blood pressure. Furthermore, acute MIPS ingestion improved upper body muscular endurance and anaerobic capacity while improving feelings of focus following high-intensity exercise in recreationally active females

Acute Effects of a Multi-Ingredient Pre-Workout Supplement On 5-KM Running Performance in Recreationally-Trained Athletes

International Journal of Exercise Science 12(2): 1045-1056, 2019. The purpose of the present study was to examine the effects of an acute dose of a multi-ingredient pre-workout supplement on 5-km running performance and subjective measures of fatigue. Twenty aerobically-trained, males (n= 10, mean ± SD = 80.8 ± 6.1 kg) and females (n= 10, 64.5 ± 6.6 kg) completed two 5-km running races for time in a double-blind, cross-over fashion. During the first session, subjects were randomly assigned to ingest the supplement or placebo 30 minutes prior to running a 5-km race. The supplement contained multiple ingredients including caffeine anhydrous (150 mg), beta alanine (1.6 g), and arginine alpha-ketoglutarate (AKG) (1.0 g). Subjects also completed a 5-point Likert scale (1 = low, 5 = high) questionnaire to determine feelings of fatigue immediately prior to ingesting the substance (baseline), 30 minutes post-ingestion (immediately pre-race), and 5 minutes post-race. For the second session, subjects ingested the opposite substance (supplement or placebo) and underwent the same testing procedures (including time of day) as the first session. The results indicated there was no significant (p\u3e 0.05) difference in 5-km race time between the supplement (23.62 ± 2.08 min) and placebo (23.51 ± 1.97 min) conditions. For the feelings of fatigue, there were no significant condition x time interactions or main effects for condition, but there were main effects for time. These findings indicated that the pre-workout supplement provided no ergogenic effect on 5-km race time or subjective feelings of fatigue when administered on an acute basis in aerobically-trained individuals

Validation of the physical working capacity at the fatigue threshold treadmill test

The purposes of the present study were twofold: 1) to determine the physical working capacity at the fatigue threshold (PWCFT) during an incremental treadmill test, and 2) to examine the validity of this fatigue threshold through constant-velocity runs to exhaustion at 90, 100, and 110% of the estimated PWCFT. Twelve aerobically-trained males (mean age±SD=24.6±5.4 years, running volume=69.9±46.0 km·wk-1, n=9) and females (22.3±2.3 years, 45.6±4.6 km·wk-1, n=3) volunteered to perform a treadmill test to exhaustion with electromyographic (EMG) signals recorded from the m. vastus lateralis on four separate visits. The First visit required each subject to complete an incremental treadmill test to exhaustion for determination of their PWCFT. During the second, third, and fourth visit, the subjects completed a treadmill run to exhaustion at a constant velocity that corresponded to 90, 100, or 110% of their PWCFT in random order. The linear regression analyses indicated there were no significant (p>.05) changes in muscle activation (i.e. EMG amplitude) across time to exhaustion during the constant velocity runs at 90% (60.00±0.00 min) and 100% (48.86±14.59 min) PWCFT, but significant (p<.05) increases occurred at 110% PWCFT (19.44±10.26 min). Thus, the findings of the present study indicated that the PWCFT treadmill test was able to accurately estimate the fastest running velocity that could be maintained for an extended period of time without evidence of neuromuscular fatigue

Validity and reliability of a handheld blood glucose monitor during exercise and an oral glucose tolerance test

The purpose of the present study was to examine the validity and reliability of the handheld Nova Max Plus blood glucose monitor during an oral glucose tolerance test and 60-minute bout of exercise. Thirty subjects (mean age±SD=22.3±1.9 years; body mass=77.6±14.2 kg) volunteered for an oral glucose tolerance test or 60-minute treadmill test. Blood glucose concentrations were measured from the fingertip at six time points during both tests. The reference method of blood glucose analysis was the Yellow Springs Instruments (YSI) 2300. Our results indicated that the blood glucose values provided by the Nova Max Plus were significantly (p<.05) greater than the YSI 2300 at all-time points of the oral glucose tolerance test and treadmill test. In addition, the Nova Max Plus exhibited an overall mean absolute relative deviation (±SD) of 9.0 (±7.0) and did not meet the 95% accuracy requirements of ISO 15197:2013. The Bland-Altman plot for constant error (YSI 2300 – Nova Max Plus) versus the reference method (YSI 2300) indicated an average negative bias (-8.2 mg·dL-1) that increased (r=-0.23) at higher blood glucose values. Intra-device reliability analyses for the Nova Max Plus demonstrated the ICC was R=0.99 and CV=3.0%, with no mean differences between the test and retest values. These findings suggested that the Nova Max Plus provided highly reliable, yet inaccurate blood glucose values compared to the YSI 2300 during the dynamic conditions associated with an oral glucose tolerance test and exercise

Electromyographic Responses from the Vastus Medialis during Isometric Muscle Actions

This study examined the electromyographic (EMG) responses from the vastus medialis (VM) for electrodes placed over and away from the innervation zone (IZ) during a maximal voluntary isometric contraction (MVIC) and sustained, submaximal isometric muscle action. A linear electrode array was placed on the VM to identify the IZ and muscle fiber pennation angle during an MVIC and sustained isometric muscle action at 50 % MVIC. EMG amplitude and frequency parameters were determined from 7 bipolar channels of the electrode array, including over the IZ, as well as 10 mm, 20 mm and 30 mm proximal and distal to the IZ. There were no differences between the channels for the patterns of responses for EMG amplitude or mean power frequency during the sustained, submaximal isometric muscle action; however, there were differences between channels during the MVIC. The results of the present study supported the need to standardize the placement of electrodes on the VM for the assessment of EMG amplitude and mean power frequency. Based on the current findings, it is recommended that electrode placements be distal to the IZ and aligned with the muscle fiber pennation angle during MVICs, as well as sustained, submaximal isometric muscle actions

An assessment of the motor control strategies and effects of fatigue specific to isometric, concentric, and eccentric muscle actions

The purpose of this study was twofold: (1) to examine the motor control strategies associated with fatigue across 30 repeated maximal isometric (ISO), concentric (CON), and eccentric (ECC) muscle actions of the leg extensors; and (2) to compare the effects of fatiguing ISO, CON, and ECC repetitions on muscle activation, motor unit recruitment, firing rate, and peak torque. Twelve females performed repeated maximal ISO, CON, and ECC muscle actions of the leg extensors on an isokinetic dynamometer. Surface electromyographic (EMG) and mechanomyographic (MMG) signals were recorded simultaneously from the vastus lateralis muscle. The results indicated that across the ISO muscle actions, there were significant decreases in torque (r2 = 0.95), EMG amplitude (R2 = 0.44), EMG MPF (r2 = 0.62), and MMG MPF (r2 = 0.48), but no change in MMG amplitude (r 2 = 0.07). In addition, during the CON fatigue protocol, there were significant decreases in torque (R2 = 0.97), EMG amplitude (R2 = 0.46), EMG MPF (R2 = 0.86), MMG amplitude (R2 = 0.44), and MMG MPF (R2 = 0.80). During the ECC fatigue protocol, however, there were decreases in torque (R 2 = 0.60), EMG MPF (r2 = 0.19), and MMG MPF (r 2 = 0.41), but increases in MMG amplitude (r2 = 0.81) and no change in EMG amplitude (r2 = 0.001). The ISO and CON fatigue protocols resulted in significant decreases in torque and EMG MPF during the ISO, CON, and ECC muscle actions. These findings were attributed to the accumulation of metabolic byproducts associated with fatiguing ISO and CON muscle actions. The ECC fatigue protocol, however, resulted in significant decreases in ISO and CON torque, but not ECC torque. These findings were likely the result of the muscle damage and mechanical efficiency related to repeated ECC muscle actions. In conjunction, these findings indicated that there were different motor control strategies and effects of fatigue during ISO, CON, and ECC muscle actions