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What Are Pre-Workout Supplements—and Should You Try Them?
Most days it's hard enough lacing up your sneakers and making it to the gym, let alone powering through an entire workout. If only there were an easy button of sorts—or at least something to help you kickstart a workout (and maybe also help you work out a little harder and longer).
That's where the idea of pre-workout supplements and drinks come into play (you've probably seen your fittest friend pop some into her water bottle before heading to the studio). But what's exactly in these supplements—and do they even work to help enhance your workout? Health spoke to experts—both nutritionists and trainers—to get the lowdown on pre-workout supplements and help you decide whether you want to try 'em or skip 'em.
What exactly are pre-workout supplements?
Basically, these pre-workout supplements—which often come in powdered form—are supplements meant to boost your workout if you take it beforehand.
“The main goal of pre-workout supplements, based on the research but contrary to most pre-workout claims, is to enhance the feelings or perception of a superbly charged workout,” says Jim White, RD, owner of Jim White Fitness & Nutrition in Virginia Beach. “Most pre-workout supplements do this by using stimulants which increase blood flow, heart rate, energy, and focus. This makes an individual feel like they can work out harder and with more intensity in order to get more out of their training.”
Just FYI: No two pre-workout supplements are the same, but many contain a few matching ingredients, like carbohydrates and caffeine for fuel and energy. (Carbs are your body's preferred source of fuel, says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook.
Pre-workout supplements can also include nitrates, which have been found to improve blood flow and work efficiency (meaning you use less energy to perform a similar amount of work); sodium bicarbonate, aka baking soda, to help reduce lactic acid and improve short-term performance; creatine, to improve muscle strength and high-intensity performance; and potentially beta-alanine, to help balance the pH of muscles, according to White.
RELATED: Do Supplements Cause Cancer? Here's What a New Study Says
Can pre-workout supplements help you lose weight?
Maybe, but don’t bank on it. Supplements that contain stimulants (again, like caffeine) and other energy boosters like B vitamins could kick up your drive so much that you get a better workout and therefore, burn more calories. You just have to make sure you don’t end up eating those calories right back.
“I know many people that jazz themselves up with pre-workout supplements, burn off 500 calories in their workouts, and then eat 700 to 800 calories at breakfast,” say Clark. “It doesn’t matter how much you burn at a workout, what matters is if you created a deficiency.” Translation: Even if you do work harder at the gym because of pre-workout, that doesn’t necessarily mean you’ll lose weight.
Also, if exercise makes you hungrier or you feel like you deserve to eat more because of a hard workout, it’s very easy to eat those calories burned and then some. “I totally separate exercise and weight,” Clark says. “Most of weight loss is about pushing away from the dining room table and eating less food.” And that doesn’t involve pre-workout supplements.
RELATED: 3 Things People Get Completely Wrong About Vitamin Supplements
Are there any safety concerns with taking pre-workout supplements?
Most pre-workouts contain caffeine—that’s where you get that heightened energy. But beware: some can sneak in more than four cups of coffee worth of the stimulant, according to testing done by the third-party company, LabDoor. Check to see how much you’re consuming, noting that one cup of coffee typically contains 95 milligrams of caffeine, according to the USDA.
Keep in mind: “Supplements are not regulated in the same way that foods are,” says Jen Bruning, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “Looking for a label from a testing organization is a good first step in making sure your supplements contain what is listed.”
Experts suggest searching for stamps of approval from companies like Informed Sport, NSF Certified for Sport, BSCG Certified Drug Free, or US Pharmacopeia. “No supplement can ever be deemed 100% risk free, however, these certifications help to mitigate risk and keep it at a low level of possibility,” White says.
Because you can never be 100 percent sure what you're getting in a supplement, White warns against other ingredients that could lead to problems like heart conditions, including amphetamine-like stimulates (think ephedrine, which the FDA banned in 2004 due to the serious side effects) or testosterone-promoting hormone boosters.
Also, keep in mind, that if you're supplementing your meals with the pre-workout supplements, you could end up getting too much a good thing. “Most people can see results from the right combo of foods and hydration, and supplements simply aren’t needed,” says Bruning. “Over-consuming nutrients and other supplements can be wasteful—our bodies can’t always use the high amounts of nutrients sometimes found in supplements, shakes, mixes, and more. It can also be dangerous to over-consume some micronutrients or other ergogenic aids. Supplements can also be expensive for the results that you may see.” And those are only potential results for the price you pay.
RELATED: The Supplements That Can Actually Help With Diet and Weight Loss—and the Ones That Can't
So, should you try pre-workout supplements?
Honestly it depends. Elite or competitive athletes, for example, will probably get the biggest pay-off from pre-workout mixes, considering they need that little extra shot of performance benefit, says White.
Pregnant or breast-feeding women or kids under 18 shouldn’t take these supplements, because of the high level of stimulants, White adds. Those with conditions like heart arrhythmia, diabetes, or pre-diabetes, or those with a sensitivity to caffeine should probably skip, too.
If you have trouble sleeping, take blood pressure meds, have gastrointestinal issues, or have had issues with disordered eating, you should also be hesitant about taking pre-workout supplements, and talk to your doctor before doing so. “Pre-workout can leave you jittery and may lead to over-training and injuries in some people so it’s important to weigh all the risks with benefits of taking a pre-workout supplement,” White says.
For the most part, however, pre-workout supplements can't do anything whole foods can't also do. For example: While caffeine might work to boost your energy levels, a cup of coffee will do the same. And while many pre-workout powders tend to pack a carb-protein combo that fuels your body for an intense sweat, a banana with almonds will do that too. “I always trust food more than I trust a supplement. Most products have nothing magic in them, they’re just convenient," says Clark.
Ultimately though, the decision is up to you and your needs and goals. But all the experts said you likely don’t need them.
If you do want to try a supplement, just make sure you talk to your doctor first, especially if you have an underlying health condition. And chat with a dietitian who specializes in sports—he or she can help you figure out proper dosing and other safety details.
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Sport24.co.za | Blitzboks crush Japan in Cape Town Sevens opener
Cape Town – The Springbok Sevens side got their Cape Town Sevens campaign off to a flying start with a comprehensive victory over Japan at Cape Town Stadium on Friday night.
MATCH CENTRE: CAPE TOWN SEVENS
The Blitzboks ran in seven tries to win 49-0, having led 21-0 at half-time.
South Africa lost speedster Rosko Specman to a yellow card early in the first half, but the numerical disadvantage did not affect the hosts as they overwhelmed their opponents from the Far East.
Speedsters Seabelo Senatla and Kurt-Lee Arendse both bagged a brace of tries, with JC Pretorius, Selvyn Davids and Ruhan Nel also dotting down.
Goal-kickers Justin Geduld and Specman were impeccable in slotting all seven conversions.
On Saturday, the Blitzboks will face Fiji (13:51) and the USA (20:03) – two tough games that will determine who will advance from Pool A.
Fiji beat the USA 28-14 earlier on Friday.
Scorers:
South Africa
Tries: Seabelo Senatla (2), Kurt-Lee Arendse (2), JC Pretorius, Selvyn Davids, Ruhan Nel
Conversions: Justin Geduld (4), Specman (3)
Blitzboks squad for Cape Town Sevens:
1. Chris Dry (69 tournaments, 348 matches; 480 points, 96 tries)
2. Ryan Oosthuizen (18 tournaments, 89 matches; 95 points, 19 tries)
3. Dylan Sage (25 tournaments, 140 matches; 155 points, 31 tries)
4. Zain Davids (19 tournaments, 94 matches; 65 points, 13 tries)
5. JC Pretorius (six tournaments, 33 matches; 60 points; 12 tries)
6. Siviwe Soyizwapi (captain; 29 tournaments, 151 matches; 460 points, 92 tries)
7. Selvyn Davids (15 tournaments, 75 matches; 319 points; 32 tries, 78 conversions, 1 penalty)
8. Rosko Specman (29 tournaments, 156 matches; 400 points; 74 tries, 15 conversions)
9. Justin Geduld (47 tournaments, 245 matches; 978 points; 107 tries, 220 conversions, 1 penalty)
10. Kurt-Lee Arendse (five tournaments, 22 matches; 45 points, nine tries)
11. Seabelo Senatla (40 tournaments, 207 matches; 1135 points, 227 tries)
12. Ruhan Nel (29 tournaments, 153 matches; 252 points; 50 tries, 1 conversion)
13. Impi Visser (10 tournaments, 55 matches, 65 points, 13 tries) – official reserve
Fin24.com | POWER UPDATE: Load shedding suspended, no power cuts planned for long weekend
Eskom suspended load shedding at 9pm on Friday evening. Stage 1 load shedding was expected to end at 11pm.
The power utility also said it does not expect to have to institute power cuts over the long weekend.
In a status update on Friday evening, the Eskom said that demand for electricity is expected to reduce significantly on Saturday, Sunday and Monday.
“As we continue to reduce unplanned breakdowns load shedding is not expected from the 14th to the 16th of December,” it said
Eskom added that the system continues to be vulnerable, and power cuts could be implemented at short notice.
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Immediately Available Bookkeeper
Do you have experience in taking books to Trial Balance? Are you wanting to work in a position close to home in the Durbanville area? Our client is requiring an applicable candidate to fulfill their requirement for a Bookkeeper to Trial Balance for a three-month period.
REQUIREMENTS:
Matric plus relevant accounting/bookkeeping qualification highly advantageous.
Experience with Pastel accounting package
Ability to work under pressure and a good team player
Attention to detail plus high attention to accuracy
Excellent communication skills in English
Good computer skills with excellent financial acumen
DUTIES:
Financial function taking Books to Trial Balance using Pastel
Creditors function verifying invoices, reconciliations and payments
Debtors function, including collection and reconciliations
Managing cash book, capturing bank and credit card transactions
Reconciliation of bank statement, credit card statements, expenses and payment allocations
Reviewing accounts
Data capturing to ensure accurate information is recorded in their system
Prepare reconciliations and analysis for trial balance and income/ expense items
Processing Invoices monthly.
Provide support and assist with ad hoc financial projects as required
Salary: R15k dependent on experience
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Executive Secretary
- Ad Placed : 13 Dec 2019 21:01:14 Affiliate ad
- Remuneration : PER MONTH
- Employment Type : Full Time
- Employment Level : Senior Management
- Industry :
- Retail
Other Retail - Region : Kwazulu-Natal
- Company : Sharon Nurock Recruitment cc
This large retail outlet is current seeking the services of an Executive Secretary to provide secretarial services to the Marketing Executive, liaising with the Management team and assisting retailers and consumers with queries.
Minimum Qualifications and Experience Required:
- Executive Secretarial Diploma / Secretarial Certificate.
- Min 3 years secretarial experience at a senior management level.
- Computer literate on Microsoft Office.
- Experience on SAP.
- Able to respond to incoming correspondence on behalf of the Marketing Executive.
Key Performance Areas:
- Control and maintain an efficient administration system, including typing, filing, record keeping and controlling calls.
- Compile management reports, minutes, etc.
- Provide general office administrative support which includes ordering of stationery and co-ordinating staff uniform orders for Marketing department.
- Create purchase orders and ensure invoices are sent to Finance for payment.
- Liaise with the Management team and assist retailers and suppliers with queries.
- Co-ordinate functions, meetings, Boardroom bookings and travel arrangements.
- Assist with managing the Marketing Executive’s diary which involves arranging meeting venues, scheduling appointments.
- Draft Powerpoint presentations, meeting agendas as well as handling correspondence documents.
- Carry out any reasonable tasks requested by management.
Competencies:
- Good interpersonal and organisational skills.
- Excellent communication skills (written and verbal).
- Analytical / attention to detail.
- Ability to work independently without any supervision.
- Deadline orientated.
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
Senior Npm Buyer
A concern within the automotive manufacturing industry is seeking a Senior NBM Buyer to join their team.
Open position : Senior NBM Buyer
Location : Port Elizabeth
Salary : Market related
Type : Permanent position
Equity position : Yes
Job requirements :
– Minimum of a National Diploma in Stores and Inventory or Purchasing Management
– Minimum of 5 years’ experience in Purchasing / Procurement Management for the automotive sector / manufacturing environment
– Minimum of 3 Years management experience of a small group of employees
– Good negotiating skills
Duties :
PROCUREMENT :
– Perform the buying function and co-ordinate transport of NPM items and spares
– Conduct and co-ordinate technical & commercial negotiations with vendors
– Perform and manage supplier delivery performance
– Negotiate commercial terms and contracts with suppliers.
SAP :
– Maintain Master Data, materials and vendors
– Resolves problems when required
– Maintain pricing tables.
INBOUND LOGISTICS :
– Co-ordinate the delivery and logistics of local and imported NPM materials and spares
– Expedite late deliveries and take corrective actions when required
SAP CONTRACTS :
– Create or review contract documents with vendors
– Co-ordinate the on-time review of existing contracts and re-negotiate extensions where needed
– Liaise with Corporate Purchasing on global contracts
MRP :
– Budget and plan annually the NPM material requirements
– Maintain MRP setting for materials to meet annual, monthly, weekly and daily requirements
– Ensure that stock holding meets management requirements to reduce negative impact on cash flow
– Prevent production losses due to material shortages
REPORTS :
– Global KPI reports, monthly
– Local management reports, monthly
– Daily review of exception reports from EDI systems
– Control weekly and monthly consignment reports to suppliers
– PIP and savings reports to be updated monthly
PEOPLE MANAGEMENT :
– Handle all recruitment, discipline, reward and recognition, succession planning, development and retention related initiatives for subordinates with the support of HR and in line with Company policies and procedures
Candidates meeting the above criteria are invited to apply for the position by emailing their CV to dee@kingrec.co.za
No reply after 2 weeks indicates that you have been unsuccessful
News24.com | Honoured after being laughed at by UCT staff – Jonathan Jansen warns of threat facing ideal of the university
Former Vice Chancellor of the University of the Free State Professor Jonathan Jansen has warned graduating students that the “ideal of the university is under threat”.
“I would be remiss on this grand occasion if I did not warn you that in South Africa today, that ideal of the university is under threat,” he told students during the University of Cape Town’s graduation ceremony on Friday.
“When you burn down things at a university because you’re angry, you undermine what a university is for. When you hide and conceal artworks you don’t like, you threaten the idea of a university. When you tell white students and colleagues that they cannot speak in the learning commons, you make a mockery of what a university stands for,” he added as he cited instances that he said placed the ideal of a university under threat.
Jansen was speaking at the third ceremony of the last graduation season of 2019 for the faculty of humanities, which took place in the newly named Sarah Baartman Hall, and saw close to 400 graduates capped.
Jansen further cautioned that when you refuse to meet with and engage your academic colleagues “because they hold different views from you”, or are “critical of your work”, then you diminish the very idea of a university.
‘A space in which ideas matter’
“Make no mistake, when you stand up for the idea of a university as a democratic space in which ideas matter and not the force of numbers or the membership of race or the allure of money or the blessing of government, you will be ostracised and you will be marginalized,” he said.
This is what sets a university apart for the former VC of UFS, as one’s membership does not depend on shared beliefs.
“What is this thing we call a university?
“You see a university, in essence, is a place where reason triumphs over rage. It’s a place where our common humanity matters more than our racial nicknames. It is the one place where anybody and everybody can speak without the fear of being shut up,” he explained.
The idea of a university, however, was to also produce leaders who stand for something and who are prepared to stand alone, he said.
“The University of Cape Town, with its stellar reputation, can only soar when it could be said of every graduate that, through your leadership and public duty, you remain, in the words of Cornel West, ‘unbought, unbound, unafraid and un-intimidated to tell the truth’.”
While he acknowledged that the institution still struggled with its colonial legacy in the post-apartheid years, small steps towards social transformation had been made.
‘I am honoured, I am grateful’
“Small steps, perhaps, but today the Senate Chambers is called the Archie Mafeje Room, this graduation hall is named after Sara Baartman and Cecil John Rhodes is nowhere to be seen. For this, the campus and the country owes the activist community of UCT a debt of gratitude,” he added
Jansen told the room full of students that UCT, being the closest university to his home, had led him as an 18-year-old to start his studies four decades ago.
Little did he know that he would return decades later to be honoured.
“The two ladies in ‘admin’ looked at my matric certificate and laughed quietly among themselves. I went home with a heavy heart. Today, four decades later, you invite me to the same place for an honorary doctorate.
“I am honoured, I am grateful and I thank you all,” he said.
Health24.com | 13 best bodyweight leg exercises you can do anywhere
Whether you’re a fitness beginner or an advanced gym-goer, bodyweight moves are always a great choices. If you’re new to fitness, bodyweight exercises help you learn how to work with your own body.
And if you’re more advanced, they’re great for an active recovery day from lifting at the gym. Not to mention, if you need a convenient workout while travelling – these moves have you covered.
Now, if you’re looking for some bodyweight moves to build up strength or crank out in your hotel room, I’ve got you covered. Check out 13 great bodyweight leg exercises below, plus how to turn these moves into a full bodyweight leg workout.
Keep in mind, as you become more experienced with bodyweight exercises, you can make them more challenging by adding explosiveness and power – such as adding jumps into exercises or changing the stability by going for single-leg movements.
Time: 15-30 minutes
Equipment: None
Good for: Legs and butt
Instructions: Choose six moves below. Complete 8-10 reps for beginners (2-3 rounds), 10-12 for intermediate (3-4 rounds), and 15-30 reps for advanced (3-5 rounds). Continue from one exercise to the next without pausing.
Bulgarian Split Squat
How to: Stand about two feet in front of a step; extend your left leg back and place your foot on the step. (Optional: Hold a dumbbell in each hand.) That’s your starting position. Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up. Pause, then press through your right heel to return to start. That’s one rep.
Glute Bridge
How to: Lie on your back with your knees bent, feet on the floor 30 to 40 centimetres from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep.
READ MORE: The 15 Inner Thigh Exercises Your Workout Needs
Jump Squat
How to: Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.
Lateral Lunge
How to: Stand with your feet spread out wider than your hips. Then push your hips back, bend your right knee, and lower your body until your right knee is bent 90 degrees. This should take about two seconds. Push back to start. That’s one rep.
Glute Bridge March
How to: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right foot so it extends away from your body, while staying in line with your thigh. Pause, then lower your right foot. Repeat with the other leg. That’s one rep.
Quadraped Hip Extension
How to: Get on all fours on top of your mat. Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right foot flexed. From here, pulse your thigh up a couple of inches, then back down. That’s one rep.
Rear Foot Elevated Split Squat
How to: Start standing on your right foot, with left knee bent and foot elevated off the ground. Bend your right knee, and extend your left leg down until your knee is a few inches off the ground (you can use a bench or block for a marker), stretching your arms out in front of you for balance. Slowly return to start. That’s one rep.
Reverse Lunge
How to: Stand with your feet hip-width apart. Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees. Push through your left foot to stand, then repeat on the other side. That’s one rep.
Single-Leg Deadlift
How to: Stand on your right leg with your right palm facing towards your thighs. Lean forward, extending left leg straight behind you, until your torso is parallel to the floor. Drive into your left heel to return to the standing position. That’s one rep.
Single-Leg Glute Bridge
How to: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Bend your left knee, and keeping your leg at a 90 degree angle, bring it toward your chest. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep.
Skater Jump
How to: From a standing position, jump a few feet to your right side. Land on your right leg with your left knee bent in front of you, left arm at your side, and right arm raised, elbow bent at 90 degrees. Reverse the movement by hopping onto your left foot and repeating the same thing on the opposite side. That’s one rep.
Skip
How to: Stand with your feet hip-width apart. Push through your right foot and bring your left knee toward your chest. Immediately repeat on the other side. That’s one rep. Continue hopping from one side to the other.
Squat
How to: Stand with your feet shoulder-width apart and hands at your sides. Sit your hips back, and lower down until your thighs are parallel to the floor. Bring your hands out in front of you for counter-balance. Return back to start. That’s one rep.
This article was originally published on www.womenshealthsa.co.za
Image credit: iStock
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