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The best pre-workout drinks: which one’s right for you?
From energy drinks to protein smoothies, discover what makes a good pre-workout drink, what the options are and which is the right choice for you.
Summary
1What makes a good pre-exercise drink?
Before you start your workout, you should consume a good balance of carbohydrates, protein and fluids to give you all the fuel and hydration you...
2What pre-workout drink options are there?
As well as the nutrient contents, the taste and texture of your pre-workout drink are also important to consider. After all, these drinks come in...
3Electrolyte drinks
Electrolytes are minerals like salt (sodium), potassium, calcium, magnesium, chloride and bicarbonate that circulate in your blood. They can help...
Before exercising, it’s important to give your body the nutrients it needs to provide energy.1
However, while many people focus on eating the right foods, the right drinks can also help you
smash your workout. So which drinks can help you get the most out of your workouts?
In this article we answer this and much more, discussing what makes a good pre-exercise drink,
the options available to choose from, and which type may be the best choice for you.
What makes a good pre-exercise drink?
Before you start your workout, you should consume a good balance of carbohydrates, protein and fluids to give you all the fuel and hydration you need to perform at your best.2,3
While most of these nutrients should typically come from healthy, whole foods, you can also
reach for pre-workout drinks to get an energy boost. 4,5 These usually contain nutrients like
carbohydrates, caffeine, amino acids (molecules that the body uses to make protein), creatine (a substance that supplies energy to your muscles) and vitamins, which can also help give you
an extra boost.4,6
These drinks come in various forms, including protein shakes, protein smoothies, electrolyte drinks and energy drinks.
Whatever your sport or exercise regime may be, carbohydrates are crucial for providing energy
and improving your overall performance. Protein is also necessary for recovery, so if you’re
giving your muscles a good workout, a drink that contains both of these nutrients is a great
starting point.2,7
We also know, from some emerging studies, that moderate doses of caffeine can have a
positive impact on physical performance. So if you’re feeling tired and in need of an energy kick,
having a caffeinated drink pre-exercise could help you make the most of your workout.8,9
When you choose a pre-workout drink, take a look at the label on the bottle or mix packet to see
the nutrient values per portion. Comparing product labels in this way is a great way to choose
the best drink for you, as you can better gauge nutritional factors like calories, protein and
caffeine content.
What pre-workout drink options are there?
As well as the nutrient contents, the taste and texture of your pre-workout drink are also
important to consider. After all, these drinks come in all sorts of forms and flavours – from
bottled fruity electrolyte drinks to self-mix dessert-like protein shakes.
It’s important to remember that pre-workout drinks aren’t a one-size-fits-all. So weigh up the
pros and cons of each to land on a product that works for your workout needs, as well as your
tastebuds.
Listed below are a few of the most popular and easily available pre-workout drinks to choose between:
Electrolytes are minerals like salt (sodium), potassium, calcium, magnesium, chloride and
bicarbonate that circulate in your blood.10 They can help to regulate many functions within the
body, including nerve and muscle function.11
As you exercise and sweat, your body loses electrolytes and water. Drinking an electrolyte drink
before, during and/or after a workout can help replace these important nutrients and keep you
hydrated.12,13
By helping your muscles function as they should, limited research has shown that electrolyte
drinks may also help to improve your performance and protect against exercise-induced cramps.14
Electrolyte drinks are thought to also contain carbohydrates, so sipping on these can be a great
way to fuel your body before a workout. They can also be good to sip on during long or vigorous
training sessions when you need an energy boost.15 However, a potential drawback is that
they're often high in sugar.16,17
While there are lots of bottled electrolyte drinks available, you can also find them in tablet,
sachet and even chewable form. So they’re easily adaptable to your dietary and workout needs.
Protein plays a crucial role in the growth and repair of muscles. 18 For this reason, many people
like to have a protein shake after their workout.
However, research in a small population of 21 resistance-trained men shows that the
effectiveness of protein on muscle repair is actually more or less the same whether it’s
consumed before or after a workout. However, more research in larger sample sizes is
needed.19
So, if you’re looking to give your muscles a little TLC, why not try having a shake before your
workout? Plus, if you have it alongside a portion of carbs, this could help provide you with even
more energy, too.20,21
Protein shakes can be bought pre-mixed or as powders to mix with water or milk. They come in
a range of flavours and are a delicious way to get some extra nutrients.
But remember, protein shakes are a supplement, so they should be seen as an addition to a
balanced diet, not a replacement. Take a look at our guide on how to use protein powders for
some of our top tips.
You should also know that some protein products come with extra calories in the form of added
oils and sugars. This can impact your results if you're looking to lose weight, so make sure you
read the label so you know what exactly you’re drinking.18,22
Just like a protein shake, a protein smoothie can give you a great extra helping of protein either
before or after your workout.
For a homemade protein smoothie, simply add your favourite protein powder to a blender, with
either milk or water, plus some fresh fruit and veggies. Add in a cup of oats for some carbs if
you're hungry or for an energy boost.
The benefit of a smoothie over a shake is that you’ll get a nutritional punch from fruits, veggies,
dairy and grains, which can further increase your energy levels.
However, like all good things, smoothies do have a downside. When fruit is blended, natural
sugars are released and turn into free sugars, which have the same impact on your health as
added sugars. Therefore, they can lead to weight gain if consumed in excess.23
But it’s not all bad news. If you love your protein smoothies and don’t want to stop, using a low- sugar protein powder can help keep the sugar content down.
When we think of energy drinks, we usually think of fizzy caffeinated drinks in cans. But there
are also energy powders specifically made to be mixed with water and consumed before
exercise, called ‘pre-workout’ drinks.
Many pre-workout powders and energy drinks contain high levels of caffeine, which works to
stimulate your brain and increase your energy levels and alertness.24,25
In addition to caffeine, many pre-workout supplements contain ingredients such as creatine,
amino acids, taurine and glucuronolactone, which have been shown to delay fatigue and
improve performance during resistance training sessions.26,27
However, healthy adults should limit their caffeine intake to 400 milligrams (mg) per day –
equivalent to around four instant coffees.28
As such, it’s important to take this – as well as the sugar content of energy drinks – into
consideration when choosing your pre-workout beverage. On average, a 250ml energy drink
contains 80mg of caffeine, but this can vary widely so always read the label of any energy drink
and powder you decide to take.29 You can also keep an eye out for any natural energy drinks.
The final say
Whether you’re grabbing an energy drink on-the-go, or have time to make a protein smoothie,
there are plenty of pre-workout drink options available to help deliver the nutrients you need
before you kickstart your sessions.
We hope our information and advice help you navigate the world of pre-workout beverages.
The takeaway message here is that there are various pros and cons associated with each of the
drinks discussed in this article. So it’s important to take the time to consider which is the best
option for your specific needs and lifestyle, or consult a nutritionist or healthcare professional if
you need help making a decision.
While we strive for accuracy and balance, please be aware that this article may discuss
products available for purchase through Holland & Barrett. Consult a healthcare professional
before making any health-related decisions.
- Sport and exercise | British Nutritional Foundation [Internet]. British Nutrition Foundation. 2024 [cited 2024 Jun 18]. Available from: https://www.nutrition.org.uk/creating-a-healthy- diet/sport-and-exercise/
- The Association of UK Dieticians. Sport and Exercise [Internet]. [cited 2024 April 30]. Available from: https://www.bda.uk.com/resource/sport-exercise-nutrition.html
- Ormsbee M, Bach C, Baur D. Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients [Internet]. 2014 Apr 29 [cited 2024 Jun 18];6(5):1782–808. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/
- Collins, PB., et al. Short-term effects of a ready-to-drink pre-workout beverage on exercise performance and recovery. Nutrients. 2017;9(8):823. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579616/.
- Diet and Exercise: Choices Today for a Healthier Tomorrow [Internet]. National Institute on Aging. 2023 [cited 2024 Jun 18]. Available from: https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/diet-and-exercise- choices-today-healthier-tomorrow
- Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids [Internet]. Nih.gov. StatPearls Publishing; 2024 [cited 2024 Jun 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557845/
- British Heart Foundation. Food for fitness: what should I eat before a workout? [Internet]. [cited 2024 April 30]. Available from: https://www.bhf.org.uk/informationsupport/heart- matters-magazine/nutrition/food-for-fitness.
- Guest, NS, et al. International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition. 2021;18(1):1. Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970- 020-00383-4.
- Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids [Internet]. Nih.gov. StatPearls Publishing; 2024 [cited 2024 Jun 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557845/
- MSD Manual. Overview of Electrolytes. [Internet] 2023. [cited 2024 April 30]. Available from: https://www.msdmanuals.com/en-gb/home/quick-facts-hormonal-and-metabolic- disorders/electrolyte-balance/overview-of-electrolytes.
- MSD Manual. Overview of Electrolytes. [Internet] 2023. [cited 2024 April 30]. Available from: https://www.msdmanuals.com/en-gb/home/hormonal-and-metabolic- disorders/electrolyte-balance/overview-of-electrolytes.
- Orrù S, Imperlini E, Nigro E, Alfieri A, Cevenini A, Polito R, et al. Role of Functional Beverages on Sport Performance and Recovery. Nutrients [Internet]. 2018 Oct 10 [cited 2024 Jun 18];10(10):1470–0. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213308/
- Baker LB, John P, Ungaro CT, Sopeña BC, Nuccio RP, Reimel AJ, et al. Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl−], and [K+]. European journal of applied physiology [Internet]. 2018 Dec 6 [cited 2024 Jun 18];119(2):361–75. Available from: https://link.springer.com/article/10.1007/s00421-018-4048-z
- Oxford Reference. Electrolyte Drink [Internet] [cited 2024 April 30]. Available from: https://www.oxfordreference.com/display/10.1093/oi/authority.20110803095746103.
- Silva MRG, Paiva T, Silva HH. The Impact of Sports and Energy Drinks in Performance. Elsevier eBooks [Internet]. 2019 Jan 1 [cited 2024 Jun 18];183–204. Available from: https://www.sciencedirect.com/science/article/abs/pii/B9780128158517000061
- Better Health. Exercise - the low-down on hydration. [Internet] 2022. [cited 2024 April 30]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise- the-low-down-on-water-and-drinks.
- Tomke PD, Rathod VK. Additionally Added Ingredients and Enrichment of Beverages: An Overview. Elsevier eBooks [Internet]. 2019 Jan 1 [cited 2024 Jun 18];1–35. Available from: https://www.sciencedirect.com/science/article/abs/pii/B9780128166871000011
- British Heart Foundation. Protein and exercise [Internet]. [cited 2024 April 30]. Available from: https://www.bhf.org.uk/how-you-can-help/events/training-zone/nutrition-for- sporting-events/protein-and-exercise.
- Schoenfeld, BJ., et al. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5:e2825. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/.
- MSD Manual. Carbohydrates, Proteins, and Fats. [Internet] 2023. [cited 2024 April 30]. Available from: https://www.msdmanuals.com/en-gb/home/disorders-of- nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats#Proteins_v60557901.
- Goldstein ER, Stout JR, Wells AJ, Antonio J, Ecaterina Vasenina, Fukuda DH. Carbohydrate-Protein drink is effective for restoring endurance capacity in masters class athletes after a two-Hour recovery. Journal of the International Society of Sports Nutrition [Internet]. 2023 Feb 26 [cited 2024 Jun 18];20(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9970201/
- Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition [Internet]. 2018 Sep 11 [cited 2024 Jun 18];5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
- British Heart Foundation. 5 reasons why smoothies are not a shortcut to a healthy diet [Internet]. [cited 2024 April 30]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/5-a- day/smoothies.
- Reichert, CF., et al. Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. J Sleep Res. 2022;31(4):e13597. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9541543/
- European Food Safety Authority. Caffeine. [Internet]. [cited 2024 April 11]. Available from: https://www.efsa.europa.eu/sites/default/files/corporate_publications/files/efsaexplainsca ffeine150527.pdf.
- Martinez, N, et al. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr. 2016;13:29. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947244/.
- Jagim AR, Harty PS, Camic CL. Common Ingredient Profiles of Multi-Ingredient Pre- Workout Supplements. Nutrients [Internet]. 2019 Jan 24 [cited 2024 Jun 18];11(2):254–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413194/
- Reyes C, Cornelis M. Caffeine in the Diet: Country-Level Consumption and Guidelines. Nutrients [Internet]. 2018 Nov 15 [cited 2024 Jun 18];10(11):1772–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266969/
- NHS Fife. Caffeine [Internet]. 2020 [cited 2024 June 18]. Available from: https://www.nhsfife.org/media/f7r7z2nz/caffeine-handout.pdf
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