Pre - workout postscript are a great way to get energized and motivated for your next exercise , but it ’s important to be aware of the side essence that can come about .
In this blog Charles William Post , we will talk over nine likely side effects that you should watch out for .
We ’ll also put up tips on how to avoid these side effects and stay safe while taking pre - workout supplements .
9 Pre Workout Supplement Side Effects
Below are my list of pre - workout side effects , what in reality causes them , and how you may deflect them :
1. High Blood Pressure
Some pre - workout addendum contain caffein and other stimulants that cancause your blood pressure to rise .
You know , most pre - workouts use caffeine as the primary stimulus .
That ’s why you ’ll often see a warning on the label that aver something like , “ Do not consume if you are sore to caffeine . ” No doubt that caffeine is great for giving you an energy boost , but it can also make your rake pressure to rise .
It does this by constricting your stock vas and increasing your heart rate .
If you have high blood air pressure or are sensitive to caffeine , it ’s best to invalidate pre - workout accessory that hold in it .
you may also prove accept a lower window pane of caffein to see if that helps .
2. Insomnia
Insomnia is a eternal sleep disorder that can cause problem hang asleep , stay gone , or get quality sleep . It can lead to daytime fatigue , crankiness , and difficulty concentrating .
As you already know , caffeine is the principal ingredient in most pre - workout supplements .
While a small amount of caffeine is unlikely to make problems , consuming too much can lead to insomnia and difficulty sleep .
caffein is a stimulant , and it can take several hour for the body to metabolize it . This means that if you take a pre - workout addendum late in the twenty-four hours , you may have bother fall asleep at night .
consort to inquiry , caffeine also triggers those conflict or flight of stairs internal secretion ( Adrenalin and norepinephrine ) that keep you wired throughout the day .
And this composition also has it that caffein consumption at night may result in insomnia , anxiousness , frequent overnight awakenings , and decreased overall eternal rest caliber .
If you do choose to take a pre - workout with caffein , be certain to use up it early in the 24-hour interval so that it does n’t interfere with your quietus .
you could also test taking a nap before your workout to make up for any befuddled eternal rest .
3. Jitters
Jitters are a feeling of disquiet , jitteriness , or impatience . They can also let in physical symptom such asshaking , sweating , and a racing nub .
Jitters are often triggered by caffein , but they can also be a star sign of anxiety or another mental wellness upset .
The caffein in pre - workout addendum can cause jitters by the release of Intropin in the mind , which gives you look of energy and wakefulness .
If you are raw to caffein , it ’s proficient to avoid pre - workout supplements that contain it . you may also judge take a lower dose of caffeine to see if that help .
you may also get rid of this pre - workout side burden by choose a low caffein option or by drinking more water to stick around hydrated .
Staying hydrous is cardinal to avoiding heebie-jeebies , as dehydration can make them worse .
talk about staying hydrated ..
4. Dehydration
desiccation is a condition that result when the body suffer more fluid than it take in . It can occur when you do n’t wassail enough fluids , you sweat a lot , or you have diarrhea or vomiting .
Dehydration can cause wellness problems such as :
Over the yr a lot of masses have blamed pre - workouts for have evaporation , but this is ordinarily not the casing . The main component in most pre - workouts is caffein , which is a diuretic drug . This mean that it do you to urinate more oftentimes .
While this may guide to a slight release of fluid , it ’s not enough to cause dehydration .
Yeah , because I could n’t find any ingredient in pre - physical exertion that really causes dehydration from my research .
But in my own personal experience , I ’ve noticed a few times that I ’ve gotten dehydrate after taking a pre - workout – that ’s because I never hydrate myself enough before or during my workout . Else , I never had any issues with dehydration .
So , if you ’re going to take a pre - workout supplement , check that youdrink mickle of fluidsbefore and during your workout . This will help you stay hydrated and avoid any likely side effects .
In addition to crapulence fluids , you could also try eat solid food that are high in water substance . These include fruit and vegetables such as Citrullus vulgaris , cuke , and tomatoes .
5. Headaches
Another common side effect of pre - workout supplements is feeling vexation . This is usually triggered by the caffein in the add-on .
Caffeine is a vasoconstrictive , which means that it constricts the blood vessels . This can conduct to headache and migraines in some people .
Another component in pre - workouts – citrulline – which is an amino group acid , may also cause headaches by increasing blood flow in your body due to its vasodilating property .
If you experience headache after use up a pre - workout supplement , try lose weight the dose or eliminating it totally . you could also try take a pain reliever such as ibuprofen or acetaminophen .
6. Tingly and Itchiness from pre-workouts
Tingly sensations and itch are other side effects that have been associated with pre - exercising .
Although there are quite a few reasons why pre - workout make you itchy . But majorly , these sensations are usually due to one of the pre - workout supplement ingredients – genus Beta - alanine .
genus Beta - alanine is an amino acid that ’s used to increase heftiness survival and delay fatigue . It does this by increasing the production of carnosine in your muscles .
The tingling and itching from beta - alanine are due to a condition called paresthesia .
Paresthesia is a tingling or prickle sensation that ’s cause by an irritation of the mettle endings . It can also cause indifference , burn , or itch .
The respectable word is that this side issue is usually irregular and goes away after a few weeks of get the appurtenance .
If you experience paresthesia from pre - workouts containing genus Beta - alanine , the salutary method acting would be to discontinue the supplement and get the pre - workout without beta - alanine indoors .
you’re able to also try take an antihistamine such as diphenhydramine to relieve the itchiness .
7. Digestive upset
Digestive disordered is a general term used to name a number of unlike gastrointestinal problem , include nausea , vomiting , abdominal pain in the neck , diarrhea , and stultification .
The cause of digestive upset can vary from soul to person and may be due to a variety of factors such as food poisoning , lactose intolerance , or an contagion .
There are several component present in a pre - workout supplement that may cause digestive confused , including :
The above - mentioned ingredients – when take in large dosages – can go to an upset stomach , diarrhea , or impairment .
For model , declamatory dose of caffeine can cause diarrhea by increasing intestinal motion . Creatine can also stimulate gastrointestinal problems , such as nausea and diarrhea , by increasing urine retention in the gut .
You may not screw this too , but sodium bicarbonate can also cause diarrhea because it ’s a laxative that can increase bowel effort – so a large intake could lead to weak stools .
Magnesium , on the other hand , can do constipation due to its binding core on water in the intestine .
If you experience digestive upturned after take in a pre - workout supplementation , try on reducing the dose or eliminate the add-on altogether . you could also attempt taking an over - the - counterpunch antacid such as Tums or Rolaids to exempt symptoms .
You should also see your MD if you get austere abdominal pain
8. Nervousness/Anxiety/Agitation
You acknowledge that feeling when you start to feel jittery , your heart races , and you ca n’t focus ? Yeah , that ’s what we ’re talking about .
This side effect is most unremarkably consociate with caffeine – which is present in almost all pre - workout supplements . As we may have it , this jittery feeling from caffeine is n’t a new matter .
Caffeine is a stimulant that increase alertness and zip level . However , it can also cause nerves , anxiousness , and agitation in some people – particularly when take in large dose .
This is because caffeine can increase your heart rate and rake pressure , which can head to unknown feelings .
If you experience nervousness , anxiety , or agitation after exact a pre - workout accessory turn back caffeine , try reducing the acid or obviate the supplement altogether . you could also taste drink in decaffeinate coffee or Camellia sinensis rather .
I should also add that , if you have any nervous condition , depleted - grade anxiety , elevated cortisol level , or strain – then you ’re at more jeopardy of making your condition bad if you take a large dose of pre - workout containing caffein .
9. It May Cause Acne
Acne is a skin condition that come when the sebaceous secretory organ ( secreter that secrete crude ) become clog with idle pelt cell and oil . This can result in blackheads , Alfred North Whitehead , pimples , or cyst .
As we may have it pre - physical exertion often turn back ingredients that could potentially cause acne .
Ingredients like :
The first one is Caffeine : Which can increase your heart pace and blood pressure , which may disrupt the calm of acne - prostrate hide and can conduce to more sebum production and clogged pores .
This enquiry has trace the role of nourishment in causing different types of acne and line up that caffeine touch off fundamental receptors in rosacea acne .
Branched - chain amino group dose ( BCAAs ) are another rough-cut component in pre - exercise . BCAAs can promote firing and might make acne worse .
Leucine , which is the amino group acid with the highest ratio , is said to act as a role in trigger the torso ’s chemical mechanism for enhancing sebum production and acne establishment .
unreal sweeteners are also often used in pre - workouts that are dulcorate with unreal kale like sucralose and acesulfame potassium ( ACE ) .
These sweetener can induce inflammation throughout the body and may make acne bad . To quash this side effect , attempt to find a pre - workout that is sweetened with natural sugars like honey or stevia . Or comfortably still find oneself supplements for acne - prostrate tegument .
Should you use pre-workout supplements?
Now that we know some of the side effect , you might be marvel if pre - workout supplements are worth it .
The answer is : it reckon .
If you ’re looking for a quick energy rise before your workout , then a small cup of coffee may do the prank .
Or if you want to meliorate your performance and endurance during your physical exertion , then a pre - workout supplement may be worth trying .
Just be sure to commence with a small acid to see how your consistence reacts , and always consult with your doctor before acquire any supplement – particularly if you have a medical condition .
Lets take , for case , if you have high pedigree pressure , are pregnant , or have any other medical condition – it ’s full to avoid pre - workout supplements all .
The same goes for small fry and adolescents , as they are still acquire and their bodies are not fully developed .
However , some people tend to react to some of the fixings in pre - workouts – like caffein , genus Beta - alanine , and niacin – more than others .
So it ’s dependable to try out with dissimilar brands and formulas to incur one that works for you . Preferably , make certain you mark the nutritional fact or label to see if the product is right for you .
On the bridge player , not everyone postulate to take a physical exertion supplement to gain from exercise . I barely apply workout supplements myself ( maybe a few time a year ) and I ’m still able-bodied to hit my fitness goals .
FAQs on Side effects of pre workouts
How long do pre-workout effects last?
Ideally , the upshot of pre - workouts can last anywhere from 2 to 6 hour . Although sometimes the effect could be qualified on the ingredients used , the tone of the Cartesian product , and your leeway to it .
Can I take pre-workout on an empty stomach?
Of of course , you’re able to . In fact , some the great unwashed recommend it as it allows for better preoccupancy of nutrients . Just be sure to toast plenty of water as pre - workouts can be dehydrating .
How to get rid of pre-workout side effects?
To get rid of the side effect of pre - physical exertion , you may either :
Does pre-workout cause anxiety?
Of naturally . What make pre - workouts so good is also the reasonableness why it could cause anxiety in some the great unwashed . The key fruit here is to come out with a little VD and increase it step by step to see how your consistence reacts . If you come out to sense queasy , then turn back taking it and look up with your doctor .
Is pre-workout bad?
Well , I wo n’t say pre workouts are bad . But like with anything , there can be too much of a safe affair . So just be certain to be mindful of your breathing in , so you do n’t overdo it .
How fast does pre-workout kick in?
The ingredient in pre workout supplements take about 30 to 60 minutes for them to give maximal levels in your blood . So if you take a pre - workout supplement and then immediately head to the gym , you may not finger its effects for a little while .
That said , everyone metabolize these supplementation differently , so some mass may experience them kick in earlier than others . And of course , if you take a higher Zen of a supplement , you ’ll probably palpate its issue more apace .
Is pre-workout OK to take every day?
Most multitude who take pre - workout addendum do so on a day-to-day base . And while there ’s nothing improper with that , you should be aware that some of the ingredients can progress up in your system over time .
consort to GAINFUL , 3 - 4 multiplication a week for the good outcome . As your eubstance would become tolerant to the ingredients over time .
Final Thoughts
Pre - workout supplements can be a great way to give you a boost of energy and aid you drive through your workout . But as with anything , it ’s significant to be aware of the possible side effects and be certain to take them as target .
If you have any concerns about taking pre - workout supplementation , be sure to mouth with your doctor , a qualified health professional , or your fitness coach / trainer before you start charter them .
