By Genevieve Mundy
The Rise of Pre-Workout Supplements (MIPS)
Pre-workouts, or Multi-Ingredient Pre-workout Supplements (MIPS), have become increasingly popular among athletes. From professional athletes to those who are trying to meet their goals in the gym, many athletes have begun to use these supplements.
A 2020 study by the International Journal of Environmental Research and Public Health found:
“The prevalence of supplementation among athletes has been estimated at 37% to 89%.”
This growing use of supplements has led to more research into the effects of MIPS. Researchers have been examining their physical and physiological effects, side effects, prevalence of use, and whether they really work.
It’s common to see gym-goers carrying bottles made specifically for supplements, often taking powdered forms of MIPS right before their workouts.
Common Ingredients in MIPS
To understand the physiological effects of MIPS, we must first understand the ingredients. While ingredients vary from brand to brand, a few are typically seen in MIPS.
Caffeine
Caffeine is a primary, active ingredient in many pre-workouts. While caffeine’s effect on overall athletic performance is uncertain, there has been evidence related to anaerobic power.
According to a 2016 paper:
“Reports of increases in anaerobic peak power following caffeine supplementation are believed to occur through increased motor unit firing rates, mobilization of calcium ions from the sarcoplasmic reticulum, and surges in nitric oxide concentrations.”
This suggests that caffeine could boost anaerobic power.
Nican and Beta-Alanine
Nican and beta-alanine, both substances found naturally in the body, are also contained in many MIPS.
- Nican catalyzes reactions by transferring potential energy from carbohydrates, fats, and proteins into ATP, the body’s primary energy source. It helps the body create more ATP after a workout.
- Beta-alanine works by increasing concentrations of muscle carnosine, helping reduce oxidative stress.
A 2019 study suggested these two ingredients may explain a skin reaction called paresthesia—commonly reported as tingling or prickling sensations on the skin, or facial flushing.
Creatine
Creatine is another immensely popular and widely studied natural supplement thought to help exercise and recovery.
When taken with resistance training, a 2012 study found creatine could increase performance, improve muscle morphology, and produce greater results on maximum (1RM) lifts.
These common ingredients have been widely researched to determine if MIPS truly enhance athletic performance in the physiological domain.
Growing Popularity and Risks
The popularity of MIPS has been growing steadily, with many companies marketing different formulations.
A 2019 survey of regular MIPS users found:
- Over 60% followed the recommended dose every time.
- 87% believed the supplement was safe.
- 54% believed it improved their workouts.
- 54% reported side effects.
Interestingly, 61% of women reported side effects compared to 51% of men. The most common side effects included:
- Skin reactions (flushing, irritation, rash, itchiness)
- Nausea
- Rapid heart rate
- Heart palpitations
These are not unexpected, as caffeine is known to cause an increased heart rate, and both beta-alanine and Nican can cause skin reactions.
The Trend of “Dry Scooping”
Another concern is the dangerous trend of “dry scooping.” This involves putting a scoop of powdered MIPS directly into the mouth, either dry-swallowed or followed with water.
Risks include:
- Powder being inhaled into the lungs, potentially causing infection.
- High caffeine intake straining the heart, leading to dangerously accelerated heart rates.
A 2021 report even linked dry scooping to a heart attack suffered by a 20-year-old user.
Do Pre-Workout Supplements Really Work?
Despite risks, evidence supports the effectiveness of MIPS.
A 2019 double-blind, placebo-controlled, randomized crossover study on 14 athletes (7 female, 7 male) found:
- MIPS enhanced muscular endurance.
- Caffeine alone could not explain the endurance effect.
- Study integrity was strong, with placebo use and equal male/female participation.
Another 2016 study concluded:
“Consumption of this pre-workout dietary supplement can significantly improve both anaerobic peak power and anaerobic mean power in comparison to placebo treatment.”
However, it did not show improvement in upper body power, lower body power, or maximal bench-press strength.
A 2022 study tested Knockout 2.0 (KO) on 23 trained men using flavored water as a placebo. Findings showed KO significantly improved upper and lower body strength performance in resistance-trained men. Interestingly, this result contradicted the 2016 study, highlighting inconsistencies in outcomes.
The Need for Long-Term Research
After reviewing studies on MIPS ingredients, side effects, and effectiveness, one thing is clear: there is still a need for more long-term studies.
While many studies show MIPS can enhance athletic performance, others produce conflicting results. Differences may stem from variations in supplement types, ingredients, and concentrations.
To date, no definitive, long-term research has been conducted on how regular MIPS use impacts health and performance. With usage steadily increasing, it is critical to investigate potential long-term effects.
References
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition. Retrieved October 24, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
Ellerbroek, A. C., & Antonio, J. (2019). Effects of pre-workout supplements on strength, endurance, and mood. NSUWorks. Retrieved October 18, 2022, from https://nsuworks.nova.edu/ijahsp/vol17/iss1/7/
Jagim, A. R., Camic, C. L., & Harty, P. S. (2019, April 16). Common habits, adverse events, and opinions regarding pre-workout supplement use among regular consumers. Nutrients. Retrieved October 18, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520716/
Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020, November 9). Effects of pre-workout multi-ingredient supplement on Anaerobic Performance: Randomized double-blind crossover study. International journal of environmental research and public health. Retrieved October 18, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7664913/
Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016, July 16). The effect of acute pre-workout supplementation on Power and Strength Performance – Journal of the International Society of Sports Nutrition. BioMed Central. Retrieved October 18, 2022, from https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0138-7
Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015, July 15). International Society of Sports Nutrition Position Stand: Beta-alanine. Journal of the International Society of Sports Nutrition. Retrieved October 24, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
Underwood, J. P. (2021, December 23). What is ‘dry scooping,’ and why is it dangerous? Hackensack Meridian Health. Retrieved November 4, 2022, from https://www.hackensackmeridianhealth.org/en/HealthU/2021/12/23/What-Is-Dry-Scooping-and-Why-Is-It-Dangerous#.Y2WIAS1h2L8
U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements – niacin. NIH Office of Dietary Supplements. Retrieved October 24, 2022, from https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
