The beverage you consume before a workout can affect your energy, endurance, mental and physical performance, circulation, and temperature control. Being well-hydrated when you start exercising can also lower the risk of injury and enhance your body’s recovery post-exercise.

One study indicates that pre-workout formulas, also known as multi-ingredient pre-workout supplements (MIPS), are generally safe. However, most research has focused on short-term effects (under eight weeks), and experts agree that further investigation is necessary to determine long-term safety. Additionally, certain pre-workout supplements have been found to contain undesirable elements like heavy metals, stimulants, toxic chemicals, or hormones.

Research surveying regular MIPS users revealed that 54% experienced side effects such as skin issues, nausea, and cardiovascular problems. Women, in particular, reported these effects more frequently, despite being less likely than men to take two or more servings of these products.

Should you choose to forgo pre-workout or MIPS, there are numerous other drinks that can be consumed before exercising, offering both nutritional benefits and performance enhancements.

Here are ten alternatives to pre-workout supplements that you can drink before your workout:

1. Water: Staying hydrated is crucial for optimal performance and preventing dehydration.
2. Coconut Water: Rich in electrolytes like potassium and magnesium, it helps maintain fluid balance.
3. Green Tea: Contains antioxidants and a small amount of caffeine to boost energy.
4. Beet Juice: High in nitrates, which can improve blood flow and endurance.
5. Coffee: Provides a caffeine boost to enhance focus and stamina.
6. Fruit Smoothies: Packed with vitamins, minerals, and natural sugars for quick energy.
7. Herbal Tea: Calming and hydrating, with various health benefits depending on the type.
8. Electrolyte Drinks: Replenish lost minerals and keep you hydrated.
9. Milk: Offers protein and carbohydrates for sustained energy.
10. Lemon Water: Refreshing and hydrating, with a boost of vitamin C.

These options can help you stay hydrated, energized, and ready for your workout. Do you have a favorite pre-workout drink?

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