Pre-workout chews are an emerging trend in the fitness space, encompassing a wide variety of unique formulas, all of which contain ingredients that can improve aspects of your exercise routine. Like any pre-workout supplement, they’re intended to be taken prior to working out, and the fact that they’re chews makes them all the more quick, easy, and of course, enjoyable.
The thing about pre-workout chews, as you may have noticed for yourself, is that they’re definitely not all created equally. Companies can use any variety of active ingredients, ranging from stimulants like caffeine, to herbal extracts that support the muscles and help you focus. Let’s take a look at pre-workout chews in-depth, discussing their benefits, what types of ingredients are most commonly used, and how to take them to maximize what they can offer to your fitness game.
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Pre-Workout Chews 101
Pre-workout chews are a type of supplement designed to provide a convenient and quick source of energy and nutrients before a workout. They typically come in the form of small, chewable tablets or gummies. These chews often contain ingredients like caffeine, beta-alanine, creatine, amino acids, and sometimes vitamins and minerals.
The purpose of pre-workout chews is to enhance exercise performance by providing energy, increasing focus, delaying fatigue, and supporting muscle recovery. The chewable form makes them easy to consume without the need for water, which can be convenient for people who are on the go or prefer not to drink a liquid supplement before exercising.
Pre-workout chews are a staple of the fitness market nowadays, but keep in mind that the concept of pre-workout supplements as a whole isn’t new.
Naturally, anyone who is going to be using pre-workout chews will need to check the ingredients beforehand, as the fitness supplement market is notoriously unregulated. You always want to be sure you’re taking a product that’s safe, especially since some performance enhancers may stimulate the nervous system through less safe means than others, so being cautious and mindful of these ingredients should be a priority.
Key Benefits of Pre-Workout Chews
We’re going to go in-depth when it comes to the benefits of pre-workout chews, but first, we want to remind you that the benefits of any single formula can depend greatly on the ingredients themselves, the concentrations of those ingredients, and how each person’s unique body responds to these ingredients.
For example, some people might experience significant benefits, while others might find little to no effect. Now, let’s break down the main benefits that can improve your workout routines:
- Convenient Energy Source: Pre-workout chews provide a quick and convenient source of energy. They are easy to carry and consume, making them ideal for on-the-go use.
- Improved Performance: These chews often contain ingredients like caffeine and amino acids that help improve endurance, strength, and overall performance during workouts.
- Enhanced Focus and Alertness: Many pre-workout chews include caffeine or other stimulants that increase mental focus and alertness, helping you stay concentrated and motivated throughout your workout.
- Increased Blood Flow and Oxygen Delivery: Ingredients like nitric oxide boosters (e.g., L-arginine or citrulline) in pre-workout chews can enhance blood flow and oxygen delivery to muscles, which can improve exercise efficiency and reduce fatigue.
- Reduced Muscle Fatigue: Compounds such as beta-alanine can help buffer lactic acid buildup in muscles, reducing fatigue and allowing for longer and more intense workouts.
- Enhanced Muscle Pump: The increased blood flow from nitric oxide boosters can lead to better muscle pumps, which not only feels good but also helps with muscle growth and recovery.
- Support for Muscle Growth and Recovery: Some chews contain branched-chain amino acids (BCAAs) or other essential amino acids that support muscle protein synthesis, helping with muscle growth and faster recovery post-exercise.
- Easy Digestion: Pre-workout chews are designed to be easily digestible, reducing the risk of gastrointestinal discomfort that some people experience with pre-workout powders or drinks.
- Portable and Tasty: These chews come in various flavors, making them a pleasant and enjoyable part of your pre-workout routine. Their portable nature means you can easily keep them in your gym bag or pocket.
- Precise Dosage: Pre-workout chews offer a controlled and precise dosage of active ingredients, ensuring you get the right amount every time without the need for measuring or mixing.
What are the Most Common Types of Pre-Workout Chews?
Again, companies that craft pre-workout chews can put any variety of ingredients in their formulas, so there’s a broad spectrum of options out there, ranging from chews made with synthetic stimulants, to chews infused with mushroom blends that holistically offer benefits. Let’s take a look at the most common kinds that you will most likely encounter.
Caffeine-Based Chews
These are infused with caffeine, which can help increase energy, alertness, stamina, and focus. Often, they contain other energy-boosting ingredients like taurine and B-vitamins. It's the same stimulant you find in coffee and certain teas. Obviously, the exact amount of caffeine can vary from one product to another, so it's essential to check the label and choose an amount you're comfortable with.
Creatine Chews
Creatine can build strength and supply physical endurance during workouts. While it's more commonly found in powder form, some chews include it as an active ingredient. Also, creatine helps recycle ATP, the primary source of energy for muscle cells.
Amino Acid Chews
Pre-workout chews may feature essential and non-essential amino acids like BCAAs (Branched-Chain Amino Acids) which again, can promote muscle protein synthesis and reduce muscle breakdown during exercise. Basically, they help with muscle recovery and growth.
Beetroot Chews
Beetroot is naturally rich in nitrates that can improve blood flow, which is beneficial during exercise. Pre-Workout chews containing beetroot or beet juice extract can help improve exercise efficiency and stamina.
Nitric Oxide Boosters
Pre-workout chews can have ingredients like L-arginine and L-citrulline which can enhance blood flow to the muscles, improving oxygen delivery and potentially bettering performance. This can result in a better pump and increased endurance.
Nootropic Chews
Ingredients like L-theanine, choline, or other cognitive-enhancing compounds can be included to support brain function, focus, mood, and willpower during workouts.
Fat Burner Chews
While not directly related to workout performance, some chews might include thermogenic ingredients or those that support metabolism, such as green tea extract, capsaicin, or CLA (conjugated linoleic acid), to maximize the body’s ability to burn fat.
Electrolyte Chews
These are designed to replenish hydration levels, and contain essential minerals like sodium, potassium, and magnesium. They’re especially useful for endurance athletes or those working out in hot and humid conditions. They’re also essential for those who engage in long-duration exercises, as they restore lost electrolytes and may prevent muscle cramps.
Multi-Functional Chews
These chews combine several of the ingredients listed above, aiming to offer a more comprehensive pre-workout supplement. They can contain a mixture of caffeine, amino acids, creatine, and other beneficial components. Basically, they’re fortified with vitamins and minerals to improve overall health while offering unique workout-specific benefits at the same time.
Mushroom Chews
There are a number of species of mushrooms that can offer a boost in energy and mood, and enhance cognitive functions as well as performance, all of which can be very beneficial to working out. Mushroom chews are becoming increasingly popular because of their low side effect profile, their gentle yet effective nature, and their multitudes of therapeutic uses that can extend beyond just exercise.
Herbal, Organic, or Natural Chews
These chews are made with organic or natural ingredients, catering to those who want to avoid artificial colors, flavors, or sweeteners. They usually use herbs and botanicals to supply benefits to the body, as there’s a multitude of plants that contain unique, beneficial compounds that relate to exercise.
Gender-Specific Chews
Some brands offer pre-workout chews designed directly for men or women, taking into account the different nutritional needs and hormonal profiles of each.
Stimulant-Free Chews
For those who don’t want the effects of stimulants like caffeine, there are chews formulated without these ingredients but still aim to enhance workout performance using other compounds.
Sugar-Free Chews
For those who are watching their sugar intake, there are sugar-free versions that use sweeteners like stevia or xylitol.
When is the Best Time to Take Pre-Workout Chews?
One of the most common questions that we’re asked is when to take pre-workout chews, in order to ensure that the effects peak at the right time. Of course, our number one suggestion is to just follow the instructions on the label of the product, as the manufacturer knows best.
Most pre-workout chews are designed to be taken around 30 minutes before exercise to allow enough time for the ingredients, particularly caffeine, to kick in and provide you with energy and focus during your workout. Taking pre-workout chews on an empty stomach can enhance their absorption and effectiveness. However, if you have a sensitive stomach, you may want to consume them with a small snack to avoid any discomfort.
It's essential to experiment with timing and dosage to find what works best for you. Some people may find that taking pre-workout chews too close to bedtime disrupts their sleep, while others may have no issues. Pay attention to how your body responds and adjust accordingly.
Also, if you're engaging in a long or particularly intense workout, you may benefit from taking pre-workout chews closer to the start of your exercise session to ensure sustained energy throughout.
Keep in mind, too, that while pre-workout chews can be helpful for boosting energy and performance, it's essential to use them in moderation and not become reliant on them for every workout. Prolonged or excessive use can lead to tolerance buildup and potentially adverse effects.
Dosing Guidelines for Pre-Workout Chews
Below is a simple step-by-step guide to dose with pre-workout chews in order use them effectively:
- Read the Label: Prior to consuming any supplement, it's important to read the label for ingredients, recommended dosages, and any warnings or contraindications.
- Start with a Lower Dose: If you've never used pre-workout chews before, you might want to start with a half dose to assess how your body reacts, as well as the advice of your doctor/physician.
- Get Your Timing Down: Generally, you should consume the pre-workout chews about 20-30 minutes before exercising. This gives your body time to absorb the active ingredients. Also, some ingredients like caffeine might require less time to take effect, while others might take longer.
- Abide by the Guidelines: As we mentioned earlier, do not exceed the recommended daily dose. Overdosing on pre-workout supplements can lead to negative side effects such as jitteriness, gastrointestinal distress, and increased heart rate.
- Stay Hydrated: Some pre-workout supplements can have a diuretic effect. Drink plenty of water before, during, and after your workout to stay hydrated.
- Monitor Your Body: This is to be done during and after exercise. If you experience any negative side effects, discontinue use and consult your doctor at once. Also, if you're taking other supplements or medications, make sure they do not interact negatively with your pre-workout chews.
- Regular Check-ins: Even if you don’t experience immediate side effects, it's best to regularly check in with your doctor to ensure the supplement is appropriate for your needs, especially if you plan to use it long-term.
Note: Bodyweight, tolerance to caffeine and other ingredients, and even the type of workout you're doing (e.g., cardio vs. weightlifting) can influence how a pre-workout affects you.
How Long Do Pre-Workout Chews Last in Terms of Effectiveness?
Pre-workout chews typically start to take effect within 15 to 45 minutes of consumption. The duration of their effectiveness can range from 1 to 4 hours, again depending on the specific formulation and your personal metabolism. As we cannot stress this part enough, always refer to the manufacturer's guidelines for specific timing and duration information related to the pre-workout chews (or any supplement for that matter) you're using.
How Long Do Pre-Workout Chews Last in Terms of Shelf Life?
Check the packaging for an expiration date, as that’s the main indicator in terms of accurate information. Generally, pre-workout chews may have a shelf life ranging from several months to a couple of years when stored properly.
- Unopened: Typically, pre-workout chews in unopened packaging could last for 6-12 months or even longer. The packaging usually includes a "best by" or "use by" date that should be adhered to for maximum efficacy and safety.
- Opened: Once the package is opened, the chews could last a few weeks to a few months depending on the specific storage conditions and the preservatives used in the formula.
Now, several other variables like temperature, humidity, and exposure to light can also impact how long they last. Plus, if you notice any change in the color, smell, or texture of the chews, or if they're past their expiration date once again, it is then best to dispose of them.
What Side Effects Could Occur from Pre-Workout Chews?
Overall, pre-workout chews produce gentle yet effective results when taken as directed – in other words, taken in the recommended dosage amount. So, their potential of causing side effects is low. Now, once again, every brand’s formula is unique, and some can contain ingredients that are more strongly associated with side effects than others.
Because there’s such a vast array of ingredients that can be used, it’s impossible to create a cohesive list of potential side effects that accounts for every single ingredient that could be found in a gummy.
Needless to say, one thing you do need to be aware of is taking too much of any stimulant – even natural ones. Different types of stimulants have different safety profiles, and ideally, a company would never, ever use a stimulant that’s known to cause serious harm if taken in slightly above-average dosage amounts. However, you do want to avoid taking more than the directed amount of any supplement, including those intended for consumption prior to exercise.
Who Would Benefit the Most from Pre-Workout Chews?
If you’ve been on the fence about pre-workout chews, due to not being sure if you need them or if they could even work against you, let’s talk a little bit about who should consider putting them into their fitness regimen.
Essentially, anyone who works out regularly, and wants to improve performance, can benefit from taking a pre-workout gummy. There are all kinds of different formulas out there that can do wonders for helping you reach your fitness goals, and because of that, there’s really no reason not to take them, whether what you’re seeking out is more concentration while you’re in the gym, improved muscle strength and circulation, better energy levels, help in managing stress that can interfere with maintaining a solid routine, or so on.
Who Shouldn’t Take Pre-Workout Chews?
If you’re generally healthy, don’t have underlying medical problems, and don’t take any medications that could interact with these supplements, then pre-workout chews and other supplements are considered safe to consume. But, that doesn’t mean they’re automatically ideal for everyone. Let’s take a quick look at who might need to avoid them:
- Children: Children likely shouldn’t take pre-workout chews. These products haven’t been tested on children, and children likely don’t require them as they have higher energy levels, more motivation, and bodies that repair themselves quickly.
- Individuals with Heart Conditions: Because pre-workout supplements in general are stimulating, they may not be ideal for those with heart conditions, and so, can even be dangerous.
- Pregnant Women: These products are not recommended if you are pregnant, as they can cause harm, and have not been tested on those who are pregnant.
- Anyone Who Reacts Poorly to Caffeine: Not every pre-workout gummy has caffeine, but many do. And, while most people tolerate caffeine just fine, some are very sensitive to its stimulating effects, which can trigger bouts of anxiety, irritability, and other side effects.
- Those Who Don’t Exercise: If you don’t exercise, you probably don’t need to take a pre-workout product.
- Those Who Develop Digestive Problems from Consuming Them: Some people have a sensitive digestive system, and thus, find that taking pre-workout supplements cause an upset stomach, even after taking them for several weeks.
Pre-Workout Chews Can Be Your New Go-To Workout Solution!
Pre-workout chews can offer an abundance of benefits to your daily fitness routine, and thus, can benefit you in other ways as well. Also, while there are loads of different options out there, through various active ingredients, strengths, etc., it’s important to always look through ingredients and check a company’s reputability before investing in any one gummy formula.
Plus, always buy from reputable retailers and brands to ensure you are consuming a high-quality and safe product.
Bounce Nutrition has created a line of pre-workout chews that check all of the necessary boxes for efficacy, safety, quality, and potency. We offer a number of unique formulas that contain only natural ingredients, and as a nice bonus, our chews are 100% vegan and gluten-free. Explore our selection, as we have a distinctive formula for every fitness enthusiast out there.
Please Note: Whichever pre-workout chew you opt for; it’s recommended that you have a talk with your doctor beforehand to make sure that it’s safe – this is especially true if you have a preexisting condition or are on any medications.