The acute effects of multi-ingredient pre-workout ingestion on strength performance, lower body power, and anaerobic capacity

Abstract

BackgroundMulti-ingredient pre-workout supplements (MIPS) are popular among resistance trained individuals. Previous research has indicated that acute MIPS ingestion may increase muscular endurance when using a hypertrophy-based protocol but less is known in regard to their effects on strength performance and high intensity running capacity. Therefore, the purpose was to determine if short-term, MIPS ingestion influences strength performance and anaerobic running capacity.MethodsIn a double-blind, randomized, placebo controlled, crossover design; 12 males (19 ± 1 yrs.; 180 ± 12 cm; 89.3 ± 11 kg; 13.6 ± 4.9 %BF) had their body composition assessed followed by 5-repetition maximum (5RM) determination of back squat (BS; 119.3 ± 17.7 kg) and bench press (BP; 92.1 ± 17.8 kg) exercises. On two separate occasions subjects ingested a MIPS or a placebo (P) 30-minutes prior to performing a counter movement vertical jump test, 5 sets of 5 repetitions at 85 % of 5RM of BS and BP, followed by a single set to failure, and an anaerobic capacity sprint test to assess peak and mean power. Subjective markers of energy levels and fatigue were also assessed. Subjects returned one week later for a second testing session using counter treatment.ResultsMIPS resulted in a greater number of repetitions performed in the final set to failure in the BP (MIPS, 9.8 ± 1.7 repetitions; P, 9.1 ± 2; p = 0.03, d = 0.38), which led to a greater total volume load (set x repetitions x load) in the MIPS (753 ± 211 kg) compared to P (710 ± 226 kg; p =0.03, d = .20). MIPS ingestion improved subjective markers of fatigue (p = 0.01, d = 3.78) and alertness (p = 0.048, d = 2.72) following a bout of resistance training. An increase in mean power was observed in the MIPS condition (p = 0.03, d = 0.25) during the anaerobic sprint test.ConclusionResults suggest that acute ingestion of a MIPS study may increase upper body muscular endurance. In addition, acute MIPS ingestion improved mean power output during an anaerobic capacity sprint test. However, the practical significance of these performance related outcomes may be minimal due to the small effect sizes observed. MIPS ingestion does appear to positively influence subjective markers of fatigue and alertness during high-intensity exercise.

Effects of Supplementation of a Pre-workout on Power Maintenance in Lower Body and Upper Body Tasks in Women

“…The results from the tested jumping did not show the same response, which could be due to the gender difference, dosage, and/or lack of chronic usage. Greater amounts of caffeine and beta alanine could perhaps have increased performance on the vertical jumping since this has been observed in previous research [26,27]. Chronic consumption of beta alanine has been shown to increase peak power and would quite possibly have a positive effect on this performance, but an individual dose will not have those effects [24].…”

Effects of Pre-Workout Supplements on Power Maintenance in Lower Body and Upper Body Tasks

“…Additionally, parsing the supplement into more of its constituents over additional trials (for example, caffeine with beta-alanine) could further elucidate any potential synergistic effects. Finally, administering the supplement chronically and then providing a washout period with subjects could further show efficacy since a number of ingredients have been shown in the literature to be more effective with chronic supplementation [6,9,14,15].…”

“…This supplement has been shown to increase blood levels of ATP [22], increase exercise levels in sedentary individuals from a single dose [23], and enhance responses to chronic resistance training [24]. The supplement Huperzine has been shown to have positive effects on brain function, specifically decreasing cognitive deficits and oxidative stress in the rodent model after hypobaric hypoxia [25], and has been shown in conjunction with other supplements to enhance upper body strength endurance performance [6] and anaerobic sprint performance [26].…”

“…Individually, ingredients such as creatine have been shown to increase growth hormone and testosterone concentrations during exercise, decrease lactate levels, and increase power output [7,8] but work much better as a chronic effect [9,10]. Caffeine supplementation has been shown to increase muscular endurance [5] and muscular strength [6] along with increases in peak and mean power out [11,12].…”

“…The theory is that these ingredients will complement each other by increasing energy and focus and by delaying fatigue, which provides a synergistic effect on performance. Previous studies on pre-workout supplements have shown an increase in the number of successful repetitions during resistance training, greater peak power, increased choice reaction time, increased lower body muscular endurance, and reduced fatigue, along with an increase in perceived alertness, focus, and energy levels [3][4][5][6]. Individually, ingredients such as creatine have been shown to increase growth hormone and testosterone concentrations during exercise, decrease lactate levels, and increase power output [7,8] but work much better as a chronic effect [9,10].…”