Spitting your pre workout might become the next trend

Have you ever observed how a sommelier tastes wine? They take a sip, swirl it around their palate, and then spit it out. Interestingly, a similar technique might be applied to your pre-workout routine for enhanced performance benefits.

Research Findings

Researchers have discovered that rinsing your mouth with a carbohydrate-based drink before exercise sets can improve workout performance. This sommelier-like pre-workout approach was tested by having participants use the sip-swirl-spit method with both a carbohydrate-based drink and a placebo prior to performing deadlifts.

The findings revealed that the carbohydrate drink significantly increased power output and the total weight lifted during the workout without increasing perceived exertion. In other words, participants did not feel more exhausted despite working harder.

Previous Research

This isn't the first instance of a pre-set carbohydrate rinse showing positive results. Earlier studies indicated that a pre-workout carbohydrate rinse also enhances cycling performance.

What's particularly intriguing is that the benefits appear to stem from the act of rinsing rather than consuming the carbohydrates. Studies suggest that receptors in the mouth send signals to the brain, influencing motor unit activation, motivation, and reward.

Practical Implications

While you don't need to bring a spit bucket to the gym, these findings may explain the benefits some individuals experience from intra-workout drinks. Many ingredients in such drinks, like BCAAs, often fail to demonstrate significant benefits for muscle growth, strength, or endurance. However, even flavored water consumed during your workout might be enough to activate the sensors in your mouth and provide some performance benefits.

Conclusion

Based on current knowledge, the sip-swirl-spit method does not seem to enhance maximum strength but can assist with muscular and cardiovascular endurance and power. This innovative approach could be a simple yet effective addition to your workout regimen.