If you, like me, have a love/hate relationship with intense exercise, the idea that there could be a product to make your time in the gym maximally efficient probably sounds like a dream. Before I did any research, TikTok influencers had almost convinced me that the ticket was pre-workout supplements. These packaged powders typically contain at least a dozen ingredients, including amino acids, creatine, and caffeine, and are touted as a way to boost muscle function and energy.

But experts told me there are a number of reasons to proceed cautiously:

• The ingredients might not be included at the right dosages. According to Andrew Jagim, Mayo Clinic’s director of sports medicine research, “the actual content of what’s in some of these products doesn’t always match up with what’s on the label.” It can be difficult to tell if you're consuming enough of a certain ingredient for it to be effective—or too much of others.
• It’s pretty easy to sneak in some sketchy stuff. Studies have repeatedly found amphetamine-like compounds in pre-workout supplements. That's one reason why the U.S. Food and Drug Administration has regularly issued warnings about such products.
• Some ingredients aren’t usable by the body unless you’re consuming them frequently. These need to be taken regularly—not just once a week before a fitness class—to build up to a beneficial level.

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