Skip to main content

Advertisement

Table 2 Performance outcomes and training adaptations in short-term (7–10 days) MIPS studies

From: Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review

Study Subjects Design Supplement Ingredients (Sorted by order listed on Supplement Facts label) Timing Training Protocol Performance Testing Protocol Results (d) Ref #
Kraemer et al. 2007 9 resistance trained males Double-blind, placebo controlled, cross-over, 7-day supplementation study L-Arginine (2000 mg) D-Ribose (1500 mg) L-Carnitine (400 mg) L-Citrulline (200 mg) Betaine (100 mg) Caffeine (70 mg) 30 min prior to exercise or at a similar time on off days NA CMVJ, six sets of BS RTF at 80% 1RM, isometric squat force1 ↑ Power (NA) ↑ RTF for 5 of 6 sets (d = 0.41–1.08) [49]
Outlaw et al. 2014 20 resistance trained males Double-blind, placebo controlled, training study Prop. Blend: (8400 mg) Creatine β-alanine BCAAs (4800 mg) Caffeine (275 mg) 30 min prior to exercise or during the morning hours on off days 8 days of supplementation with four split body training sessions DEXA, VJ, BP & LP 1RM, WAnT1 ↔ Power ↔ Body Composition ↔ BP 1RM ↔ LP 1RM [48]
Collins et al. 2017 25 resistance trained males and females Double-blind, placebo controlled, 7-day supplementation study β-alanine (2100 mg) Arginine nitrate (1300 mg) Folic acid (325 mcg) Caffeine (200 mg) Niacin (65 mg) Vitamin B12 (45 mcg) Unreported time point during supplementation phase NA BP and LP 1RM, 2 × 10 BP and LP at 70% 1RM, BP and LP RTF at 70% 1RM, 4 km cycle TT1 ↔ Retention of force production ↔ Muscular endurance ↔ Lifting volume ↔ Power [23]
Martin et al. 2017 30 resistance trained males Double-blind, placebo controlled, supplementation study Creatine (2000 mg) Β-alanine (1600 mg) L-Citrulline (1000 mg) Caffeine (300 mg) L-Norvaline (200 mg) L-Theanine (100 mg) Whole coffee fruit extract (100 mg) Theacrine (50 mg) Unreported time point during supplementation phase NA Leg extension RTF at 30% or 80% 1RM1 ↔ RTF ↔ Volume load [50]
  1. ↑ = MIPS was significantly greater (p < 0.05) than control; ↓ = MIPS was significantly less (p < 0.05) than control; ↔ = No significant difference (p > 0.05) was observed between MIPS and control; 1RM 1 repetition maximum, %BF body fat percentage, BP bench press, BS back squat, CMVJ counter-movement vertical jump, d Effect Size, DEXA dual x-ray energy absorptiometry, FFM fat-free mass, FM fat mass, LP Leg press, mg milligram, mcg microgram, POMS Profile of Mood States, RE Relative Effects, RTF repetitions to fatigue, WAnT Wingate anaerobic cycle test, VJ vertical jump
  2. 1Testing performed with acute MIPS supplementation