Money blog: ‘Commuter town’ named least affordable place to buy house in UK | Money News

By Ollie Cooper, live news reporter

Welcome to the next part of my series on fitness supplements – where I aim to discover whether they are helping you get ripped, or you’re getting ripped off.

I’ve enlisted the help of performance nutritionist Andrew Petts and Arj Thiruchelvam, personal trainer and head coach at Performance Physique, to analyse 12 different supplements every lunchtime over the next two weeks – and today we’re looking at caffeine and pre-workout. 

Caffeine and pre-workout 

Do you really need a caffeine hit to get you pumped for the gym or a run? 

And if so – is a killer coffee preferable to a pre-workout powder?

Let’s take you through what’s out there. 

What is it?

Caffeine is a natural central nervous system stimulant, referred to by some as a drug.

It’s most commonly found in coffee and is famed for making you feel “awake”.

In reality, it prevents the onset of the feeling of tiredness, by blocking the effects of adenosine – a neurotransmitter that relaxes the brain and makes you feel tired.

It may also increase adrenaline levels and brain activity of the neurotransmitters dopamine and norepinephrine, which are associated with arousal, alertness, and focus.

Do gymgoers need it?

If those benefits sound good for you, then you can take caffeine via coffee, powders, pills or gummies before a session. 

Lots of gymgoers report getting a “boost” by using pre-workout or drinking coffees and many bodybuilders or fitness influencers swear by them. It’s relatively cheap too. 

But, when speaking to professional athletes, Andrew says: “My best advice is to use caffeine sparingly where possible and only use it when needed, on event/game day.”

For the average person, he says it’s simply “not needed”. 

Arj agrees, saying “outside of performance sport, there’s minimal need”. 

Pre-workout powder

Andrew recommends that if you are hell-bent on using caffeine before a workout, use a supplement that allows you to accurately track how much you are consuming – as coffee caffeine content varies wildly. 

Pre-workout powder is one such alternative – usually flavoured and packed with E numbers and other chemicals and compounds promising to improve your “pump”.

Beta alanine, carnosine and sodium bicarbonate are usually included, and while “these are very effective for repeated sprints and lactate tolerance”, outside of performance sport these additions are pretty much “pointless”, Arj says. 

“Generic pre-workout supplements can be based around proprietary blends, this means that companies can disclose the ingredients in that supplement blend, but not the exact amounts – which to me is pretty scary,” Andrew notes. 

The need for moderation

Like everything, caffeine is best consumed in moderation. 

Pre-workout powders contain a large amount of the stimulant – somewhere between 150-300mg per serving (recommended adult limit is 400mg per day). 

Consistently having too much caffeine can lead to short and long-term health risks, including heart-related issues. 

There’s also been studies that suggest over-use of caffeine can lead to a reliance on it, with some gymgoers suggesting they cannot perform without it. 

“Do you need a stimulant to train, or can you find the habit and internal motivation to train?” Arj asks.

“Relying on something external to get you into the gym is a slippery slope, and not one I encourage.”

The verdict: Not essential – but not to be completely avoided

For the average gymgoer, a good diet and regular sleep will likely do more for you than caffeine ever could. 

That being said, we all need a boost sometimes, so don’t feel bad downing a big coffee before you head into that cold winter gym session, or want to try out a pre-workout product. 

As always, take it within a balanced diet and crucially with this one, in moderation.