What Does "Pre Workout" Refer To?
The term "pre workout" typically refers to supplements that are designed to be taken before exercising or working out. Pre workout supplements usually contain ingredients like caffeine, amino acids, creatine, and other compounds that are intended to boost energy, increase strength and endurance, and enhance focus and concentration.
Some common ingredients in pre workout supplements include:
- Caffeine - A stimulant that can increase wakefulness, focus, and performance
- Creatine - May help increase strength and muscle mass
- Beta-alanine - An amino acid that may reduce fatigue
- Citrulline - An amino acid that may reduce fatigue and muscle soreness
- Taurine - An amino acid that acts as an antioxidant
Why Take a Pre Workout Without Working Out?
Although pre workout supplements are designed to be taken right before a workout, some people take them even on non-workout days. There are a few reasons why someone might use a pre workout when they don't plan on exercising:
1. For an Energy Boost
One of the main reasons people take pre workouts without working out is simply for an energy boost. Many pre workout supplements contain stimulants like caffeine that can temporarily increase alertness and wakefulness.
Someone who feels tired or sluggish during the day might take a pre workout to feel more focused and productive, similar to drinking a cup of coffee.
2. For Better Cognitive Function
In addition to actual workouts, some ingredients in pre workouts may also benefit mental performance and cognition. Compounds like tyrosine and citicoline are sometimes added to pre workout blends to sharpen focus and concentration.
Someone who needs to study, work on mentally demanding projects, or simply get through a long day might use a pre workout to support brain function and mental clarity.
3. For Appetite Suppression
Many pre workout supplements also contain compounds that may help suppress appetite for a few hours. These may include caffeine, green tea catechins, chromium, glucomannan and other herbs and amino acids.
Someone who is dieting or trying to eat fewer calories might take a pre workout to help control hunger cravings.
When Should You Take a Pre Workout?
While pre workouts can be taken even on non-workout days, timing still matters if you want to experience the optimal effects.
Morning
Taking a pre workout first thing in the morning can help start your day off right. The caffeine and other stimulants can help wake you up, while the other performance-enhancing compounds will simply remain in your system until you need them.
Early/Mid-Afternoon
Another good time is early to mid-afternoon, such as 1-4 pm. This allows the pre workout to take effect right around the time most people experience an energy lull. It can help you power through the last half of your workday.
Evening
You generally don't want to take pre workouts too late in the evening because the stimulants could disrupt your sleep. However, taking one an hour or two before dinner could help curb appetite if you tend to overeat at night.
Are There Risks to Taking Pre Workout Without Exercise?
While using pre workout supplements without working out might have some benefits, there are also some potential downsides to consider:
Effects on Sleep
As mentioned earlier, taking pre workout too late in the day, especially close to bedtime, may make it harder to fall or stay asleep. Stimulants like caffeine have long half-lives that can keep you up at night.
Dependency
Relying on supplements for energy rather than getting proper rest and nutrition may lead to dependency. Over time, you might require more and more just to function normally.
Side Effects
Some ingredients like beta alanine are associated with temporary skin tingling, itching or flushing. High doses of stimulants can also cause jitters, headaches, anxiety and other issues in those sensitive to them.
Dehydration
Many pre workout ingredients are osmotic, meaning they pull water into muscle cells. Without exercising and sweating, this could potentially lead to dehydration over time.
Safe Alternatives to Pre Workout
If you want an energy boost but don't plan on exercising or are concerned about the risks of pre workouts, some safer alternatives you might consider include:
Coffee or Tea
A cup of coffee or tea can provide a nice dose of caffeine without the exotic stimulants and other compounds in pre workouts. Green tea also has added health and fat burning benefits.
Yerba Mate
Yerba mate is a South American plant whose leaves can be brewed into a tea. It provides caffeine along with other nutrients and antioxidants for an energy lift.
Matcha Green Tea
Matcha is a concentrated powdered form of green tea that dissolves directly into water. It offers a sustained energy boost along with metabolism-enhancing compounds.
Clean Energy Drinks
Clean energy drinks use natural caffeine sources like green tea or yerba mate rather than excessive stimulants. They provide energy and focus without crash or jitters.
The Bottom Line
At the end of the day, the best way to boost everyday energy levels without pre workout supplements is to simply get adequate sleep, nutrition and physical activity. But for those times when you need an extra lift, natural options are the best choice.
Relying on pre workouts constantly to function is not healthy or sustainable. Speak to your doctor if fatigue, brain fog or appetite issues persist despite lifestyle changes.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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