If you are a sportsperson or a fitness enthusiast, then you have probably taken or heard of pre-workout supplements. They have become popular among athletes, like runners or fitness experts who are interested in taking their game to the next level. While they have many touted benefits, pre-workouts may also have some side effects.
A pre-workout supplement is a dietary supplement that you can take to enhance your performance and last longer during your workout sessions. They come in different forms, such as powders, liquids, gummies, or pills.
Pre-workout supplements contain active ingredients like creatine, beta-alanine, caffeine, and citrulline, which all affect the body's organs and systems in different ways. People take these supplements for different reasons, such as increasing energy and focus, reducing muscle fatigue, muscle gain, and enhancing mood.
People who swear by pre-workout supplements believe that they help improve their workout performance and results. However, some of the claims about the benefits of some of those pre-workouts are overhyped or not backed by scientific or reliable evidence. There are also concerns about side effects that may come up in the long run.
In this article, we are going to discuss pre-workout supplements and their active ingredients, why most people use pre-workouts, and the side effects that may occur while taking them.
A 2019 study has shown that side effects may occur while using pre-workouts, and these effects are most likely to differ from person-to-person. This is because of different factors like age, amount consumed, duration, and modes of consumption.
Here are some possible side effects of taking pre-workout supplements:
Studies show that in a few cases, when caffeine-containing pre-workouts are taken in excess, they could cause an unhealthy increase in blood pressure. Most pre-workouts are known to contain high or low amounts of caffeine.
Anxiety and sleep problems are also some of the side effects associated with taking pre-workout supplements containing caffeine. This usually happens when you take them late in the afternoon or evening.
Creatine may cause fluid retention and gastrointestinal discomfort in the body. This is because it's osmotic and draws water into your muscles' cells. Your muscles hold on to the water, leading to a bloated and puffy look in parts of your body, like your legs, arms, and abdomen. You may also put on a temporary weight known as water weight.
Prickly, tingling, and itchy feelings on the face, also called paraesthesia, are common side effects linked to pre-workouts containing beta-alanine or vitamin B. This, however, does not happen for too long because it usually stops after an hour or more.
Pre-workouts containing nitric oxide boosters can cause stomach unease and nausea.
Pre-workout supplements containing niacin, also called vitamin B3, may cause little dilation of the blood vessels. This could cause flushing of the face, chest, or arm.
Pre-workout supplements come in various brands, but they are most likely to contain similar active ingredients. These active ingredients may include:
Other ingredients that you might find in pre-work supplements are:
People take pre-workout supplements for different reasons, such as:
As much as these pre-workout supplements offer a lot of benefits, you must know that they may not be suitable for everyone. So, before using any of the pre-workout supplements, you should consult a doctor.
Yes, pre-workout supplements are considered safe. Pre-workout supplements have been generally marked as safe and effective for use. However, just like every other supplement sold in the U.S., the Food and Drug Administration (FDA) doesn't test the safety and quality of these pre-workout supplements before they're pushed into the market.
Pre-workout supplements are typically designed for people who engage in regular exercise or physical activities. They can be suitable for athletes like runners, bodybuilders, weightlifters, or people looking to enhance their workout performance and energy levels.
However, it is important to note that pre-workout supplements may not be necessary or recommended for everyone who falls under the above category, especially those with certain medical conditions or people who are sensitive to caffeine or other ingredients commonly found in these supplements.
Always check product labels before purchasing your supplements because sometimes, the manufacturers also indicate on the label if the supplement is not safe for certain people. If you have diabetes, speak with your dietitian or doctor to help recommend the best pre-workout supplements for people with diabetes.
Additionally, it is always advisable to consult a doctor before starting any new dietary supplement regimen.
Are you wondering what to eat before and after your workout session? Find out:
When you stop taking pre-workout supplements, you may experience a few changes in your body and workout routine:
1. Decrease in energy levels: Pre-workout supplements often contain ingredients like caffeine and other stimulants that give you an energy boost during workouts. Without these supplements, you may feel a decline in energy levels, which could potentially reduce your performance and intensity during workouts. [4]
2. Reduced focus and mental alertness: Pre-workout supplements often contain ingredients that enhance mental focus and alertness. When you discontinue their use, you may experience a decrease in concentration and mental awareness during your workouts.
3. Decreased blood flow and pump: Some pre-workout supplements contain ingredients like citrulline that enhance the flow of blood, leading to increased muscle pump and performance. When you stop taking these supplements, your body may experience a reduction in pump and smooth blood flow through the blood vessels during your workouts.
4. No tingling or dermatological reactions: Certain pre-workout supplements contain ingredients like beta-alanine that cause a tingling sensation or mild dermatological reactions. When you cease their use, these effects may disappear.
5. Balanced hydration status: Many pre-workout supplements contain diuretics like caffeine, which can lead to increased fluid loss through urine. After stopping their intake, your hydration status may stabilize, preventing excessive fluid loss during workouts.
To ensure maximum performance and a reduced risk of side effects, here are things that you should do or consider before or while using pre-workout supplements:
It's important to note that the side effects of pre-workout supplements may vary depending on individuals, how their bodies react to the ingredients, and the dose and duration of pre-workouts. Speak with your doctor if you notice any of the side effects.
Also, remember that proper nutrition and hydration are crucial for boosting your workout performance, irrespective of the pre-workout supplements you use.
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