By Dayne Hudson
There was a moment when your pre-workout of choice was just as important as your beer preference. Gym rats right around the globe stood proud with their decisions, much the same as they would with their weekend ale. But then the drama unfolded in early 2012.
THE CHAOS
The US Food and Drug administration (FDA) wrote a letter to the 10 supplement companies who were marketing products containing dimethylamylamine, known as DMAA.
The original "Jack3d" pre-workout - containing DMAA.DMAA is also referred to as 1,3-dimethylamylamine, methylhexanamine or geranium extract, and has been linked to the narrowing of blood vessels and arteries, which can increase blood pressure and lead to cardiovascular events - be it tightening in the chest or even a heart attack. At the time, the FDA said:
“Before marketing products containing DMAA, manufacturers and distributors have a responsibility under the law to provide evidence of the safety of their products. They haven’t done that and that makes the products adulterated.”
- Daniel Fabricant, Ph.D., Director of FDA’s Dietary Supplement Program.
Essentially - DMAA had been put into products by these supplement companies without declaring it to the FDA. And the FDA wasn't happy.
The supplement companies were given 15 working days to respond to the letter and inform them of their "specific steps that have been or will be taken to correct these violations, including any steps taken with respect to product currently in the marketplace."
As a result - the products all had to be removed from shelves. This resulted in alot of consumers stocking up.
Some gym rats watched with a heavy heart as their pre-workout was dragged off the counter before their very eyes.
There were those who loved the focus and energy brought upon by the DMAA - others complained about insomnia and gave away their tubs for free.
DEATHS
Prior to the ban back in 2011, two US soldiers, Pvt. Michael Sparling, 22, and Sgt. Demekia Cola, 31, died of heart failure whilst taking part in physical training in Texas.
As a result, the military pulled all DMAA products from their store shelves, and launched an investigation into what role DMAA played in their deaths.
DMAAThe two-year review, that was released in August 2013, concluded that there was insufficient evidence to prove that DMAA caused the deaths of the soldiers.
But the Pentagon safety panel study did find that DMAA poses enough of a health risk to justify keeping products containing it from military store shelves.
FURTHER RESEARCH
Studies (1,2) found that when DMAA was used within the recommended safe dosage, there were "no serious adverse effects" noted.
But it must be mentioned, the studies were commissioned by one of the companies selling a popular DMAA product, and the studies lead author was a consultant to the company.
The study also looked at healthy people - meaning someone who was unhealthy and bought the supplement just may have experienced issues.
Many thought it was a risk that didn't needed to be taken - others were filthy that such a potent stimulant was to be no longer in their pre-workout products.
THE SUPPLEMENT COMPANIES RESPONSE
Supplement companies rebounded with pre-workouts, but none quite as potent as those that people once consumed.
Their DMAA products were taken from the shelf, and production ceased.
Fast forward to today - and what what we're left with is the same pre-workout brands, but in different containers, marketed the same, but minus the DMAA.
Given that the the days of the potent pre-workouts are gone, making your own pre-workout supplement can be just as effective, but more importantly, CHEAPER.
PRE-WORKOUT SUPPLEMENTS THAT WORK:
CREATINE
Hands down THE MOST researched supplement on the shelf.
Extremely effective for its role in re-synthesising ATP - the bodies high powered energy molecule responsible for energy.
Thousands of studies provide evidence that creatine increases strength and muscle mass.
This is one ingredient you don't want to leave out. Get some after training as well.
BETA-ALANINE
A terrific supplement that works to keep your muscle PH in a better range for a bit longer, enabling you to get those extra few reps out.
When your muscle PH levels drop, you fail. Beta-alanine converts into carnosine, which will prevent the PH drop.
In one (3) narrative review of Beta-alanine, the researchers concluded: "Beta-alanine supplementation seems to be a safe nutritional strategy capable of improving high-intensity anaerobic performance."
It's the beta-alanine that provides the "skin tingling" that many loved about the original pre-workouts.
Slam it down - and it'll be like nothing ever changed.
CAFFEINE
Caffeine can spare muscle glycogen (3a), reduce your perception of pain, delay fatigue, and increase the concentration of endorphins, resulting feelings of well being.
Perfect for just before bursting into the gym.
TIP: Blood concentrations of caffeine don't peak until ONE HOUR after consumption (3b), so keep this in mind for your pre-workout stack.
CITRULLINE/MALATE
A naturally occurring amino acid that we can find in foods such as watermelon - and the research has so far been positive.
One study (4) took a group of 18 men to investigate the effects citrulline, with the researchers concluding: "A significant reduction in the sensation of fatigue, a 34% increase in the rate of oxidative ATP production during exercise, and a 20% increase in the rate of phosphocreatine recovery after exercise, indicating a larger contribution of oxidative ATP synthesis to energy production."
CITRULLINE/MALATE - A naturally occurring amino acid that we can find in foods like watermelon.Put simply - more energy for the workout, via more production of the high powered energy molecule ATP.
Citrulline malate has also been found to improve strength, aerobic performance and muscle soreness (5,6,7).
CONCLUSION
Many lifters swear by a simple dose of black coffee and beta-alanine for a rapid burst of energy for the workout ahead.
DMAA is gone, so save money on today's pre-workout immitations, make your own blend with the above ingredients, and continue to make progress.
Stay fit, Stay Flexed!
REFERENCES
(1) Bloomer et al (2011), Effects of 1,3-Dimethylamylamine and Caffeine Alone or in Combination on Heart Rate and Blood Pressure in Healthy Men and Women. The Physician and Sportsmedicine, 3 (online)
(2) Bloomer et al (2011b), Effect of Caffeine and 1,3-Dimethylamylamine on Exercise Performance and Blood Markers of Lipolysis and Oxidative Stress in Trained Men and Women. Journal of Caffeine Research, 1: 169-177
(3) Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance.Med Sci Sports Exerc. 2010 Jun;42
(6):1162-73. (3a) Spriet LL, McLean DA, Dick DJ, Hultman E, Caderblad G, Graham TE. 1992 Caffeine ingestion and muscle metabolism during prolonged exercise in humans. Am J Physiol. 262:E891–E898
(3b) Caffeine component of Koffazon, taken from Fass.se. (Swedish Drug Catalog). Last updated 2010-02-10
(4) Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002 Aug;36(4):282-9.
(5) Pérez-Guisado J, Jakeman PM. ‘Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.’ J Strength Cond Res. 2010 May;24(5):1215-22.
(6) Giannesini B, Le Fur Y, Cozzone PJ, Verleye M, Le Guern ME, Bendahan D. ‘Citrulline malate supplementation increases muscle efficiency in rat skeletal muscle.’ Eur J Pharmacol.2011 Sep 30;667(1-3):100-4. Epub 2011 Jun 6.
(7) Takeda K, Machida M, Kohara A, Omi N, Takemasa T. ‘Effects of citrulline supplementation on fatigue and exercise performance in mice.’ J Nutr Sci Vitaminol (Tokyo). 2011;57(3):246-50.
