9 Pre Workout Supplement Side Effects to Watch Out For

Pre-workout supplements are a great way to get energized and motivated for your next workout, but it’s important to be aware of the side effects that can occur.

In this blog post, we will discuss nine potential side effects that you should watch out for.

We’ll also provide tips on how to avoid these side effects and stay safe while taking pre-workout supplements.

Below are my list of pre-workout side effects, what actually causes them, and how you can avoid them:

Some pre-workout supplements contain caffeine and other stimulants that can cause your blood pressure to rise.

You know, most pre-workouts use caffeine as the primary stimulant.

That’s why you’ll often see a warning on the label that says something like, “Do not consume if you are sensitive to caffeine.” No doubt that caffeine is great for giving you an energy boost, but it can also cause your blood pressure to rise.

It does this by constricting your blood vessels and increasing your heart rate.

If you have high blood pressure or are sensitive to caffeine, it’s best to avoid pre-workout supplements that contain it.

You can also try taking a lower dose of caffeine to see if that helps.

Insomnia is a sleep disorder that can cause problems falling asleep, staying asleep, or getting quality sleep. It can lead to daytime fatigue, crankiness, and difficulty concentrating.

As you already know, caffeine is the primary ingredient in most pre-workout supplements.

While a small amount of caffeine is unlikely to cause problems, consuming too much can lead to insomnia and trouble sleeping.

Caffeine is a stimulant, and it can take several hours for the body to metabolize it. This means that if you take a pre-workout supplement late in the day, you may have trouble falling asleep at night.

According to research, caffeine also triggers those fight or flight hormones (epinephrine and norepinephrine) that keep you wired throughout the day.

And this report also has it that caffeine consumption at night may result in insomnia, anxiety, frequent overnight awakenings, and decreased overall sleep quality.

You can also try taking a lower dose of caffeine to see if that helps.

If you do choose to take a pre-workout with caffeine, be sure to consume it early in the day so that it doesn’t interfere with your sleep.

You can also try taking a nap before your workout to make up for any lost sleep.

Jitters are a feeling of anxiousness, nervousness, or restlessness. They can also include physical symptoms such as shaking, sweating, and a racing heart.

Jitters are often caused by caffeine, but they can also be a sign of anxiety or another mental health disorder.

The caffeine in pre-workout supplements can cause jitters by the release of dopamine in the brain, which gives you feelings of energy and alertness.

If you are sensitive to caffeine, it’s best to avoid pre-workout supplements that contain it. You can also try taking a lower dose of caffeine to see if that helps.

You can also get rid of this pre-workout side effect by choosing a low caffein option or by drinking more water to stay hydrated.

Staying hydrated is key to avoiding jitters, as dehydration can make them worse.

Talking about staying hydrated..

Dehydration is a condition that results when the body loses more fluid than it takes in. It can occur when you don’t drink enough fluids, you sweat a lot, or you have diarrhea or vomiting.

Dehydration can cause health problems such as:

• Increased thirst
• Dry mouth and swollen tongue
• Weakness
• Dizziness
• Headache
• Confusion
• Nausea and vomiting
• Seizures

Over the years a lot of people have blamed pre-workouts for causing dehydration, but this is usually not the case. The main ingredient in most pre-workouts is caffeine, which is a diuretic. This means that it causes you to urinate more frequently.

While this may lead to a slight loss of fluid, it’s not enough to cause dehydration.

Yeah, because I couldn’t find any ingredient in pre-workout that actually causes dehydration from my research.

But in my own personal experience, I’ve noticed a few times that I’ve gotten dehydrated 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, make sure you drink plenty of fluids before and during your workout. This will help you stay hydrated and avoid any potential side effects.

In addition to drinking fluids, you can also try eating foods that are high in water content. These include fruits and vegetables such as watermelon, cucumber, and tomatoes.

Another common side effect of pre-workout supplements is feeling headaches. This is usually caused by the caffeine in the supplement.

Caffeine is a vasoconstrictor, which means that it constricts the blood vessels. This can lead to headaches and migraines in some people.

Another ingredient in pre-workouts – citrulline – which is an amino acid, may also cause headaches by increasing blood flow in your body due to its vasodilating properties.

If you experience headaches after taking a pre-workout supplement, try reducing the dose or eliminating it altogether. You can also try taking a pain reliever such as ibuprofen or acetaminophen.

Tingly sensations and itchiness are other side effects that have been associated with pre-workouts.

Although there are quite a few reasons why pre-workouts make you itchy. But majorly, these sensations are usually caused by one of the pre-workout supplement ingredients – beta-alanine.

Beta-alanine is an amino acid that’s used to increase muscle endurance and delay fatigue. It does this by increasing the production of carnosine in your muscles.

The tingling and itchiness from beta-alanine are caused by a condition called paresthesia.

Paresthesia is a tingling or prickling sensation that’s caused by an irritation of the nerve endings. It can also cause numbness, burning, or itching.

The good news is that this side effect is usually temporary and goes away after a few weeks of taking the supplement.

If you experience paresthesia from pre-workouts containing beta-alanine, the best method would be to stop the supplement and get the pre-workout without beta-alanine inside.

You can also try taking an antihistamine such as diphenhydramine to relieve the itchiness.

Digestive upset is a general term used to describe a number of different gastrointestinal problems, including nausea, vomiting, abdominal pain, diarrhea, and constipation.

The cause of digestive upset can vary from person to person and may be due to a variety of factors such as food poisoning, lactose intolerance, or an infection.

There are several ingredients present in a pre-workout supplement that may cause digestive upset, including:

• caffeine
• creatine
• sodium bicarbonate
• magnesium

The above-mentioned ingredients – when taken in large dosages – can lead to an upset stomach, diarrhea, or constipation.

For example, large dosages of caffeine can cause diarrhea by increasing intestinal motility. Creatine can also cause gastrointestinal problems, such as nausea and diarrhea, by increasing water retention in the gut.

You may not know this too, but sodium bicarbonate can also cause diarrhea because it’s a laxative that can increase bowel movements – so a large intake could lead to watery stools.

Magnesium, on the other hand, can cause constipation due to its binding effects on water in the intestine.

If you experience digestive upset after taking a pre-workout supplement, try reducing the dose or eliminating the supplement altogether. You can also try taking an over-the-counter antacid such as Tums or Rolaids to relieve symptoms.

You should also see your doctor if you experience severe abdominal pain

You know that feeling when you start to feel jittery, your heart races, and you can’t focus? Yeah, that’s what we’re talking about.

This side effect is most commonly associated with caffeine – which is present in almost all pre-workout supplements. As we may have it, this jittery feeling from caffeine isn’t a new thing.

Caffeine is a stimulant that increases alertness and energy levels. However, it can also cause nervousness, anxiety, and agitation in some people – especially when taken in large dosages.

This is because caffeine can increase your heart rate and blood pressure, which can lead to strange feelings.

If you experience nervousness, anxiety, or agitation after taking a pre-workout supplement containing caffeine, try reducing the dose or eliminating the supplement altogether. You can also try drinking decaffeinated coffee or tea instead.

I should also add that, if you have any nervous condition, low-grade anxiety, elevated cortisol levels, or stress – then you’re at more risk of making your conditions worse if you take a large dose of pre-workout containing caffeine.

Acne is a skin condition that occurs when the sebaceous glands (glands that secrete oil) become clogged with dead skin cells and oil. This can result in blackheads, whiteheads, pimples, or cysts.

As we may have it pre-workouts often contain ingredients that could potentially cause acne.

Ingredients like:

• Caffeine
• Branched-chain amino acids
• Artificial sweeteners

The first one is Caffeine: Which can increase your heart rate and blood pressure, which may disrupt the calm of acne-prone skin and can lead to more sebum production and clogged pores.

This research has traced the role of nutrition in causing different types of acne and found that caffeine activates key receptors in rosacea acne.

Branched-chain amino acids (BCAAs) are another common ingredient in pre-workouts. BCAAs can promote inflammation and might make acne worse.

Leucine, which is the amino acid with the highest ratio, is said to play a role in triggering the body’s mechanism for enhancing sebum production and acne formation.

Artificial sweeteners are also often used in pre-workouts that are sweetened with artificial sugars like sucralose and acesulfame potassium (ACE).

These sweeteners can cause inflammation throughout the body and may make acne worse. To avoid this side effect, try to find a pre-workout that is sweetened with natural sugars like honey or stevia. Or better still find supplements for acne-prone skin.

Now that we know some of the side effects, you might be wondering if pre-workout supplements are worth it.

The answer is: it depends.

If you’re looking for a quick energy boost before your workout, then a small cup of coffee may do the trick.

Or if you want to improve your performance and endurance during your workout, then a pre-workout supplement may be worth trying.

Just be sure to start with a small dose to see how your body reacts, and always consult with your doctor before taking any supplements – especially if you have a medical condition.

Lets take, for instance, if you have high blood pressure, are pregnant, or have any other medical condition – it’s best to avoid pre-workout supplements altogether.

The same goes for children and adolescents, as they are still growing and their bodies are not fully developed.

However, some people tend to react to some of the ingredients in pre-workouts – like caffeine, beta-alanine, and niacin – more than others.

So it’s best to experiment with different brands and formulas to find one that works for you. Preferably, make sure you check the nutritional facts or label to see if the product is right for you.

On the hand, not everyone needs to take a workout supplement to benefit from exercise. I barely use workout supplements myself (maybe a few times a year) and I’m still able to hit my fitness goals.

Ideally, the effects of pre-workouts can last anywhere from 2 to 6 hours. Although sometimes the effects could be dependent on the ingredients used, the quality of the product, and your tolerance to it.

Of course, you can. In fact, some people recommend it as it allows for better absorption of nutrients. Just be sure to drink plenty of water as pre-workouts can be dehydrating.

To get rid of the side effects of pre-workouts, you can either:

• Reduce the dosage
• Take it less frequently
• Drink plenty of water
• Avoid pre-workouts with high levels of caffeine or other stimulants
• Choose a pre-workout supplement that uses natural ingredients
• And lastly, consult with your doctor if you have any concerns

Of course. What makes pre-workouts so effective is also the reason why it could cause anxiety in some people. The key here is to start with a small dose and increase it gradually to see how your body reacts. If you start to feel anxious, then stop taking it and consult with your doctor.

Well, I won’t say pre workouts are bad. But like with anything, there can be too much of a good thing. So just be sure to be mindful of your intake, so you don’t overdo it.

The ingredients in pre workout supplements take about 30 to 60 minutes for them to reach maximum levels in your blood. So if you take a pre-workout supplement and then immediately head to the gym, you may not feel its effects for a little while.

That said, everyone metabolizes these supplements differently, so some people may feel them kick in sooner than others. And of course, if you take a higher dose of a supplement, you’ll likely feel its effects more quickly.

Most people who take pre-workout supplements do so on a daily basis. And while there’s nothing wrong with that, you should be aware that some of the ingredients can build up in your system over time.

According to GAINFUL, 3-4 times a week for the best results. As your body would become tolerant to the ingredients over time.

Pre-workout supplements can be a great way to give you a boost of energy and help you push through your workout. But as with anything, it’s important to be aware of the potential side effects and be sure to take them as directed.

If you have any concerns about taking pre-workout supplements, be sure to speak with your doctor, a qualified health professional, or your fitness coach/trainer before you start taking them.