Pre-workout supplements are popular among individuals seeking to maximize their training and athletic performance. These supplements come in various forms, including premixed drinks, powders, pills, and snack bars. Manufacturers formulate them to boost energy levels and focus. While pre-workout supplements can offer benefits, they may also cause side effects. This article delves into the ingredients commonly found in pre-workout supplements, with a particular focus on evothin, its potential benefits, and associated risks.
What is Evothin?
Evothin is not a standard ingredient in pre-workout supplements. It seems the user meant "evodiamine." Evodiamine is a naturally occurring bioactive alkaloid extracted from the Evodia rutaecarpa plant. This plant has a history in Traditional Chinese Medicine, where evodiamine is known as Wu-Chu-Yu and used as a weight loss aid. It has also been used to address digestive issues like nausea, vomiting, diarrhea, stomach ulcers, and poor appetite.
Common Pre-Workout Ingredients
Pre-workout supplements typically contain a mixture of ingredients to boost energy and focus. Common ingredients include:
- Beta-alanine
- Caffeine
- Citrulline
- Tyrosine
- Taurine
- Creatine
- Niacin
While most of these ingredients are generally safe when taken as directed, some individuals may experience side effects.
Evodiamine: Benefits and Mechanisms
Evodiamine is included in supplements, particularly fat burners, due to its thermogenic properties. It increases body temperature, which may help the body burn more calories and potentially lead to weight loss.
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Fat Loss and Thermogenesis
Research on mice suggests that evodiamine may improve fat loss and decrease overall weight. Animal studies have also indicated that evodia can improve resistance to cold, although this has not been confirmed in human trials.
Prevention of New Fat Cell Formation
Evodiamine may prevent the formation of new fat cells by interfering with the growth and differentiation of preadipocytes (immature fat cells). By reducing fat uptake, evodiamine may enhance the body's natural fat-burning mechanisms.
Anti-Inflammatory Properties
Evodiamine has been used as a natural pain reliever due to its ability to prevent the upregulation of COX-2, a pro-inflammatory enzyme targeted by over-the-counter NSAIDs like ibuprofen.
Modulation of Caffeine Metabolism
Evodiamine can influence how the body metabolizes certain compounds, including caffeine. It reduces caffeine exposure in the body, which may help to smooth out the stimulant effects of caffeine by suppressing its circulating levels.
Cognitive Enhancement
Some research suggests that evodiamine may improve cognition.
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Potential Side Effects and Risks of Pre-Workout Supplements
While pre-workout supplements can be beneficial, it's important to be aware of potential side effects and risks.
General Side Effects
A 2019 study found that 54% of regular pre-workout consumers reported side effects such as nausea, skin reactions, and heart abnormalities. These side effects are more likely to occur when exceeding the recommended serving size.
Caffeine-Related Side Effects
Caffeine, a common ingredient in pre-workouts, can cause sleep problems, anxiety, a faster heart rate, and headaches, especially in those sensitive to caffeine.
Gastrointestinal Distress
Caffeine can increase stomach acid release, potentially leading to acid reflux. Some pre-workouts contain sodium bicarbonate, which may cause bloating, nausea, and abdominal pain.
Niacin-Induced Flushing
Niacin (vitamin B3) can cause small blood vessel dilation, resulting in flushing of the skin, particularly on the face, chest, or arms.
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Beta-Alanine-Induced Paresthesia
Beta-alanine, an amino acid, may cause paresthesia, a tingling sensation commonly felt in the face, neck, and back of the hands. This effect is generally harmless and subsides within 60-90 minutes.
Creatine-Related Water Retention
Creatine may cause water retention and bloating, particularly during the first few days of consumption.
Blood Pressure Effects
A 2018 study found that multi-ingredient pre-workout supplements (MIPS) raised diastolic blood pressure in recreationally active females. Individuals with conditions that may lead to higher diastolic blood pressure should exercise caution when consuming such products.
Benefits of Pre-Workout Supplements
Pre-workout supplements offer several potential benefits, primarily attributed to their ingredients.
Creatine Benefits
Creatine is a well-researched supplement known for increasing performance in high-intensity exercise and promoting lean body mass. It may also enhance recovery, reduce muscle damage, and aid in rehabilitation after injury.
Caffeine Benefits
Caffeine can improve focus and alertness, with effects peaking in the bloodstream within 60 minutes. It may also significantly benefit muscle strength and power, particularly upper body strength.
Beta-Alanine Benefits
Beta-alanine supplementation has been linked to endurance and strength benefits when taken in doses of 4-6 grams per day.
Combined Ingredient Benefits
Consuming multi-ingredient pre-workout supplements (MIPS) can improve athletic performance and increase strength and endurance, although further research is necessary.
Precautions and Considerations
Before using pre-workout supplements, consider the following precautions:
- Ingredient Transparency: Choose products that list the exact amounts of each ingredient rather than using "proprietary blends."
- Third-Party Verification: Look for products with verification from a trusted source to ensure quality and safety.
- Medication Interactions: Consult a medical professional to understand how pre-workout ingredients may interact with medications.
- Caffeine Sensitivity: Be mindful of caffeine content, especially if you are sensitive to its effects.
- Health Conditions: Individuals with health conditions such as diabetes, insomnia, anxiety, or heart conditions should seek medical advice before taking pre-workout supplements.
Minimizing Potential Side Effects
To reduce potential side effects:
- Follow Dosage Recommendations: Adhere to the recommended dosage on the product label.
- Lower or Split Dosage: If experiencing side effects, lower the dose or split it into smaller amounts.
- Avoid Trigger Ingredients: If experiencing digestive issues, choose products without potential triggers like caffeine and sodium bicarbonate.
- Time of Consumption: Consume pre-workouts earlier in the day to avoid sleep problems.
Alternatives to Pre-Workout Supplements
If you prefer to avoid pre-workout supplements, you can obtain common ingredients like creatine and beta-alanine from foods such as red meat, fish, and poultry. You can also improve your workout by focusing on diet and hydration:
- Eat a meal within 2 hours of a workout.
- Consume snacks beforehand that include complex carbohydrates and protein.
- Stay hydrated before and throughout a workout.
- Eat a balanced meal after a workout, including protein.
Evodiamine Dosage and Half-Life
Evodiamine has a short half-life, lasting just under an hour, which may impact its effectiveness.
Evothin in Inno Supps Products
Inno Supps offers a range of products, including Inno Glow and Burn Extreme, designed to support weight loss and overall wellness.
Inno Glow
Inno Glow is a collagen powder formulated to support healthy tissue growth and combat signs of aging. It does not contain evodiamine.
Burn Extreme
Burn Extreme is designed to ignite cell renewal through autophagy and boost metabolism with its thermogenic properties. It is formulated by a Naturopathic Doctor to support body composition and healthy blood sugar levels. Burn Extreme does not list evodiamine as an ingredient.
Burn Evolved
Burn Evolved features a blend of ingredients with varying degrees of scientific support for their weight loss benefits. Key ingredients include:
- Chromium Picolinate: May help reduce body weight and body fat percentage.
- EnXtra® (Alpinia galanga extract): Enhances alertness and cognitive performance without jitters.
- Forslean® (Coleus forskohlii): May decrease body fat percentage and fat mass.
- Natural Caffeine Blend: Provides energy and supports weight loss efforts.
- L-Theanine: Mitigates the jittery side effects of caffeine and promotes a balanced energy boost.
- Capsimax® (Cayenne fruit extract): Increases metabolism, enhances fat oxidation, and reduces appetite.
- CaloriBurn GP® (Grains of Paradise seed extract): Increases energy expenditure and promotes fat loss.
Burn Evolved does not include evodiamine, focusing instead on ingredients with more robust clinical support.
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