Effects of Multi-Ingredient Pre-Workout Supplement and Caffeine on Bench Press Performance: A Single-Blind Cross-Over Study

Abstract

The problem addressed in this study is the appropriateness of using different pre-training supplementation strategies and their ability to improve training performance and psychological measures. The aim of the study is the evaluation of the effectiveness of a multi-ingredient pre-workout supplement (MIPS) containing beta-alanine, L-citrulline malate, arginine alpha-ketoglutarate, L-taurine, L-tyrosine and caffeine compared to an exact dosage of anhydrous caffeine in bench press strength endurance, feeling scale (FS), felt arousal scale (FAS) and session rating of perceived exertion (sRPE). A group of fifteen resistance-trained males, weighing 83.92 ± 8.95 kg and having an average of 5.6 ± 3.38 years of training experience, tested their bench press 10 repetition maximum (79.01 ± 12.13). In a cross-over manner, they participated in two sessions where they were blinded to the order of supplementation they were given: either a MIPS including caffeine or caffeine alone. They completed the bench press strength endurance test with pre- and post-training psychological assessments containing FS, FAS and sRPE. Bench press repetition volume was greater after anhydrous caffeine than MIPS supplementation with no difference in psychological measures. These results indicate that MIPS supplementation is less ergogenic and cost effective than caffeine alone.

Pre-workout Induced Demand Ischemia

“…They are not labeled or specified formulas. These combinations are thought to elicit a synergistic effect on acute exercise performance and subsequent training adaptations compared to single ingredients alone [ 1 ]. Multi-ingredient pre-workout supplements are believed to impact muscular endurance and subjective mood positively.…”

“…Multi-ingredient pre-workout supplements (MIPS) are a mix of ingredients thought to elicit a synergistic effect on acute exercise performance and subsequent training adaptations [ 1 ]. The safety of MIPS is not necessarily known; however, the popularity of their use has increased in recent years.…”

“…A recent German study reported the use of pre-workout supplements by 25.8% of young athletes [ 2 ]. These supplements generally contain ingredients such as caffeine, creatine, beta-alanine, amino acids, nitric oxide agents, herbs, botanicals, or formulas non-well described on their labels [ 1 ]. Unlike medications, which are frequently marketed with testing to demonstrate either efficacy or safety, supplements are only loosely regulated by the Food and Drug Administration (FDA).…”