Fatigue can occur during a workout, no matter the intensity. However, what differentiates most of us is how soon we tire when working out. While it may take hours for some, others may not have that luxury of time. As a trainer, many clients have shared concerns with me related to fatigue, which can prevent you from enjoying or getting the most out of your fitness routine.
In addition to fatigue, poor concentration and training injuries can sabotage your routine. Hence, trainers like myself and fitness experts often recommend pre-workout to remedy these issues and put your body in optimum condition for your routine.
Like any other supplement, it will help to know key details about pre-workout before taking it. Is it even safe? Are there alternatives? More importantly, does pre-workout expire? If yes, how can you tell if it has expired? It is time to dive in!
What is pre-workout?
Pre-workout is a nutritional supplement you take before exercise to put your body in the mood for an effective workout. Hence, it can boost your performance by increasing energy levels, keeping you more focused, and helping you recover faster after your workout. These effects are possible due to the following ingredients:
- Caffeine: This is a stimulant that increases your energy and keeps you active. It works by blocking your adenosine receptor to prevent drowsiness. According to a study, “Low doses of caffeine (less than 200 mg) have also been shown to improve vigilance, alertness, mood, and cognitive processes during and following strenuous exercise.”
- Beta-alanine: This is a non-essential amino acid that helps produce carnosine, a dipeptide molecule mostly found in brain tissues and muscles. Carnosine helps in lowering muscle acidity levels during workouts. This, in turn, reduces muscle fatigue and boosts your overall performance during workouts.
- Creatine: This is a naturally occurring chemical in your body. You can get it from foods like seafood and red meat, but at low levels. Creatine helps in producing adenosine triphosphate, which is responsible for enabling muscle contractions. In addition, ATP can also help you boost energy levels and increase muscle mass.
- BCAAs (branched-chain amino acids): This is a general term for the essential nutrients your muscles burn for energy. These amino acids include valine, isoleucine, and leucine. Overall, BCAAs are useful for muscle growth and recovery. They help reduce fatigue and muscle soreness during and after workouts.
What are the benefits of taking pre-workout?
Boost in energy levels
The most appropriate time to exercise is not set in stone. While some prefer to do it early in the morning, others may do it late at night or after work. Whatever time you choose, you can still feel tired or unmotivated. This may be due to fatigue from a previous activity. Hence, a way to remedy the situation and get back on your feet is by taking pre-workout supplements. They give you the energy to make the most of your workout session.
Proper focus and concentration
Workouts like strength training generally require you to pay rapt attention to your form or even your instructor. It’s just like a mind game that needs proper concentration and alertness. Taking a pre-workout 20 to 30 minutes before you begin can help you achieve that state of mind. This is because the supplement contains ingredients like caffeine that can improve cognitive performance when working out.
Faster recovery
Muscle soreness is a common workout-related pain. Everyone has experienced it at some point. In some, it can take time to heal and prevent future workouts. It may be different for others. However, pre-workout supplements contain ingredients like creatine that can condition your body to recover faster after working out.
Does pre-workout expire?
Like any other product you can consume, pre-workout supplements can expire. The easiest way to know is by checking the expiration date on the package. Once it’s past that date, the pre-workout has expired.
Consuming anything that is expired is generally not advisable. This is because the reason for the expiration date in the first place is to assure consumers that the product has gone through quality assurance testing. Therefore, it can only be as effective within that period.
So, taking an expired pre-workout might be a waste of time as the product may not be as effective. In addition, once it starts growing mold or changing color, consuming it can have negative health effects.
How can you tell if your pre-workout is bad?
The first way to tell is if your pre-workout has a foul or strong odor, especially after it has passed the expiration date. This can mean it’s past its shelf life and is no longer safe for consumption. Another way to tell is through mold — it’s a fungus that causes food spoilage. So, once you start noticing unusual spots in your pre-workout, it’s best to avoid consuming it, as it could be harmful.
Healthy pre-workout alternatives
You don’t always have to take pre-workout to get fired up for your workout. The following healthy options can serve as alternatives for providing the body with energy:
- Coffee
- Bananas
- Oatmeal
- Dark chocolate
- Coconut water
- Dates
- Green tea
- Protein shakes
Frequently asked questions
Is it OK to use expired pre-workout?
It depends on the circumstance. While it’s not advisable to consume expired products, it’s possible to use expired pre-workout. This is because the ingredients may be as active as before. However, avoid using expired pre-workout when it has mold or produces a terrible odor.
Can I still use clumpy pre-workout?
Yes, you can. Clumping doesn’t automatically mean the pre-workout is bad; humidity and improper storage are the most common reasons for clumping. So, when that happens, you can still use it. Just ensure you store it in a cool, dry place and close it properly to avoid moisture or water from making contact with it.
Does caffeine powder expire?
Yes, it does. You can check the expiration date on the label. Once it goes past that date, it has expired. However, the fact that it has expired does not automatically make it unsafe for consumption. This will depend on how well you store it, as doing so may maintain its quality even longer than the expiry date.
