6 Side Effects of Pre-Workout Supplements

The want for peak athletic performance often blinds us to overlook the actual need for pre-workout supplements in our body. Of course! Who doesn’t want to break personal records each day and maximise each rep? But like any other supplement in the world, increasing dosages of pre-workout supplements might also have some unforeseen consequences. 

Packed with stimulants and performance enhancers, pre-workout supplements offer energy, focus and power output. However, the quest for gains should not overshadow the potential side effects of pre-workouts. While pre-workouts are beneficial for some, understanding their composition and impact on an individual’s body is important. Let us take a look at the six side effects of pre-workout supplements that can help you make an informed decision.

What Are Pre-Workout Supplements?

Pre-workout supplements contain various essential components designed to improve the efficiency of physical training. Stimulants like caffeine increase focus, and beta-alanine can reduce exercise-induced muscular soreness. Creatine increases ATP production to make high-intensity workouts possible. It increases power output and pumps that power to the muscles. Amino acids and citrulline promote blood flow and ensure a nutritional supply to muscles. This helps with muscle recovery and endurance. Their formulations vary widely, but if combined in appropriate amounts, they help boost performance.

Why Do Pre-Workout Supplements Have Side Effects?

While designed to enhance overall athletic performance, pre workout supplements have shown side effects in the long run in some cases. This might happen due to their complex formulation or some highly potent ingredients. What are the factors that contribute to the side effects of using pre-workouts? Let us understand them:

1. High dosage of stimulants:
   

   There is no second thought to the fact that caffeine acts directly on the central nervous system. Overconsumption of caffeine leads to physiological effects like increased blood pressure, anxiety, insomnia, heart palpitations, or even cardiac arrhythmias in some individuals. It is important to check the combined stimulant load coming from your everyday consumption (including coffee, tea, or energy drinks). 

2. Vasodilation:
   

    If your body is susceptible to ingredients like citrulline, arginine, etc., that aim to widen blood vessels and improve the blood flow to muscles, then you must not take such formulations. Although these ingredients are beneficial. However, suppose they are taken in unregulated amounts. In that case, they might lead to excessive vasodilation, eventually leading to headaches, dizziness, and even a drop in blood pressure, particularly when combined with exercise.

3. Disturbed Gastro-intestinal health:

   Some pre-workout ingredients contain artificial sweeteners that can irritate the digestive tract. Some people might even experience nausea, diarrhoea or abdominal cramps. 

4. Beta-alanine irritation:

   Often included to empower muscle activity, beta-alanine in pre workout supplements might also give a tingling or itching sensation in the face or hands. This side effect of pre-workout on the skin is generally harmless, but in some individuals, it might be more uncomfortable.  

The composition of pre-workout supplements is not regulated, increasing the risk of unintended consequences. Before starting any pre-workout supplement, consult with your fitness expert or healthcare provider. Carefully read the label to understand the composition and ingredients. 

Common 6 Side Effects of Pre Workout Supplements

The following are the side effects of pre-workout supplements:

1. They give jitters and anxiety:

   Caffeine is the most dominant ingredient in pre workout supplements, as it increases energy and reduces fatigue. However, an overdose of caffeine can cause jitters and anxiety. If you are sensitive to stimulants, caffeine intake might result in restlessness, increased heartbeat, and feelings of unease. 

2. Headache or migraine:
   

   Some ingredients like citrulline increase blood flow to muscles and the brain, which leads to headaches and migraines. When your body is dehydrated due to excessive sweat loss, it might also lead to headaches. These pre-workout ingredients help promote vasodilation. When vasodilation occurs, the blood vessels throughout your body expand, including the vessels in your head. This expansion can cause headaches. Thus, in order to reduce the impact, you are advised to be conservative with your servings.

3. Digestive disorders:

   Unfortunately, some ingredients in pre-workout might not go well with some individuals. Diarrhoea happens due to two main reasons. The first is that some of the ingredients used in pre-workout can have a laxative effect. And the other reason may be high doses of sodium bicarbonate, magnesium, arginine, or creatine. Thus, a pre-workout supplement must always be consumed with sufficient water or electrolytes to absorb such nutrients and to keep the body well hydrated. 

4. Cardiovascular issues:

   It is a well-known fact that too much caffeine or energy stimulants can increase heart rate and blood pressure. This can be dangerous for individuals with underlying heart conditions. If you keep on taking pre-workout supplements with high dosages of stimulants, it might cause chest pain and, in severe cases, heart attacks. Thus, it is recommended to check the ingredients list and consult with your healthcare expert if you have any pre-existing heart conditions.   

5. Insomnia:

   Caffeine, the primary ingredient of pre-workout supplements, has energy-boosting powers. However, these powers are like a blessing in disguise when they also disturb individuals' sleep patterns. Due to the regular consumption of high doses, some people might find difficulty falling asleep, staying asleep, or experiencing restful sleep. Thus, check the composition before consumption. 

6. Might trigger other mild reactions:

   Sometimes, ingredients like beta-alanine and niacin might cause mild reactions or irritation. Beta-alanine is an amino acid that reduces acidity in your muscles during exercise and might also cause a tingling sensation in your hands and feet. However, it is a harmless nervous system reaction; some people may find it uncomfortable. 

   Niacin plays an important role in energy metabolism and has some side effects on the skin.  In high doses, it can trigger a blood rush to the surface of your skin, resulting in blotchy, red patches. Feeling a tingly or prickly sensation in the body is a common side effect of many pre-workout supplements, but it is not fatal.

   

Lesser-Known Side Effects of Pre-Workout Supplements

No amount of pre-workout can be generalised for any individual. This is a fact that anything, when not taken in calculated amounts, might have consequences. Pre-workout supplements are no exception. Here are a few more lesser known side-effects of pre-workout supplements when taken without consultation:

1. Kidney problems: Some pre-workout supplements also contain creatine that can put a strain on the kidneys, especially if taken in high doses. This might lead to the formation of kidney stones or other kidney-related issues, particularly in individuals with pre-existing kidney conditions.   

2. Liver problems: Overconsumption of salts and compounds might also strain the liver, especially if not taken with adequate hydration. In severe cases, this might lead to liver damage or even liver failure.   

3. Hormonal imbalances: Some pre-workout supplements might also interfere with hormone regulation due to high amounts of caffeine, which can lead to a lack of sleep or induced restlessness. This can lead to a variety of hormonal imbalances.

How to Identify Safe Pre-Workout Supplements?

Choosing a safe pre-workout supplement that does not have any side effects in the long run requires careful consideration. You must watch out for the following factors:

1. Check for valuable certifications to ensure quality and purity.
2. Check the list of ingredients (especially caffeine) and artificial sweeteners. Be very careful of ingredient dosages.
3. Start with a low dose to assess your tolerance.
4. Do not miss out on a balanced diet, adequate rest, proper hydration and consistent training.

Conclusion

Pre-workout formulas are popular in the fitness world because they can boost energy and enhance performance and power output. By manipulating the dosage, you can minimise or control all of the side effects. On top of that, do not forget to consult with your healthcare professional before taking any pre-workout supplements.

Frequently Asked Questions

Are pre-workout supplements safe for beginners?

Yes. Start with a small dosage. The impact of pre-workout supplements might also differ in different age groups. Although they are generally considered safe for adults, they might deliver the best results if taken with proper guidance from experts. 

How can I tell if a pre-workout supplement is causing side effects?

If you experience excessive jitters, anxiety, headaches, a high heart rate, an upset stomach, nausea, skin irritation, sleeplessness, or energy crashes after the workout, these might be indicators of side effects from pre-workout.

Can I take a pre-workout every day?

Although most pre-workout supplements are safe for everyday use, using them daily can lead to tolerance. If your body becomes accustomed to the effects, then it will require higher doses for the same impact. This overdosage will have side effects in the long run. 

What’s a good caffeine-free pre-workout option?

No pre-workout without caffeine is as effective as the one with it. If you are taking a pre-workout supplement before your workout in the morning, then low doses of caffeine will not harm you. However, evening intake of pre-workout can be problematic with some individuals.