Pre-workout supplements are a topic of interest in the fitness community. But a common question that keeps buzzing is: Can we take pre-workout supplements on an empty stomach? This practice, often opted for quick fat burning and performance enhancement, requires careful examination. So, read on to find out whether pre-workout supplements can be effectively and safely used in a fasted state.
Pre-workouts are dietary supplements designed to be taken before working out to enhance performance and increase energy. The boost you get from pre-workout improves focus, allows you to get your workout started and maintains high energy levels. Typically found in powdered form, the supplement comprises the following ingredients:
CAFFEINE:
Caffeine increases alertness and reduces fatigue. It is the energy powerhouse that enhances endurance, power, and speed during the workout. Consuming caffeine on an empty stomach before working out is generally normal. It gets absorbed fast this way -- so you can get a quick energy boost as soon as you hit the gym.
However, it might not be a good practice for some people. If you experience an upset stomach, jitters or acid reflux when consuming caffeine early in the morning on an empty stomach, then you must drop the idea of doing so.
If so, you can also take pre-workout supplements on an empty stomach. These supplements contain low-to-moderate doses of caffeine along with other nutrients to balance your workout energy. Remember to stay well-hydrated throughout your session!
CITRULLINE:
Citrulline increases blood flow, helping to increase endurance during strength-based exercises. It also reduces muscle soreness, promotes healthier blood vessels, and lowers blood pressure, especially in people with heart conditions or high blood pressure.
Citrulline malate has been studied extensively for weight training and has shown visible improvements in gym performance. If you want to promote heart health or improve your exercise performance, citrulline is an important ingredient in most pre-workout supplements.
CREATINE:
Taking creatine separately as a pre-workout supplement on an empty stomach is not a bad idea. Creatine has many benefits. It helps in ATP production. It pulls water into the muscles and saturates them, which is also known as cell volumising. This is enough reason to have creatine in pre-workout. After all, who doesn’t want a great pump?ALPHA GPC:
Alpha-glycerylphosphorylcholine is a compound that helps the body synthesise neurotransmitters. It enhances cognitive abilities, resulting in increased power output and athletic performance. It also increases muscle contraction and strength, especially during a heavy workout.
A pre-workout supplement is a formula. It comprises various powerful ingredients that determine its utility. The best pre-workout supplement contains several complexes, such as an energy complex, focus complex and pump complex.
Taking pre-workout on an empty stomach in the morning before exercise triggers many physiological responses in the body. The absence of food, also known as the fasted state, allows quicker absorption of stimulants like caffeine, which leads to increased alertness, reduced exertion, and enhanced fat burning. Pre-workout stimulates the nervous system and helps improve focus and power output.
But this was the good part. In some cases, taking pre-workout on an empty stomach may have a downside. Without food to buffer, pre-workout ingredients might disturb the stomach lining, leading to nausea, cramping, acid reflux, etc. The high dosage might even cause anxiety or jitters. With no food in the stomach, the body's glucose stores are already depleted. This can lead to dizziness, fatigue, and impaired performance in some people.
Yes, you can. However, this is debatable, as there have been many cases in which fasted exercise and supplementation enhanced fat burning. The effect slightly varies from individual to individual. The overall impact depends on individual tolerance, pre-workout ingredients, and the intensity and duration of the exercise. Thus, it is advised to start with a lower dose and monitor your body's response slowly.
There are many benefits to taking a pre-workout supplement on an empty stomach. Wellversed’s Dynamite Pre-workout supplement has a unique formula that contains Citrulline Complex, Caffeine, and Alpha GPC. It offers consistent and lasting energy throughout your entire workout session and does not cause a post-workout crash.
Let us understand the reasons why it is beneficial to choose to use pre-workout before eating in the morning:
Faster absorption:
If you take a pre-workout supplement right after a meal, the food in your digestive system slows down the absorption of the pre-workout. This does not mean that the pre-workout supplement won’t be effective. It will still benefit you, but it may take longer to kick in.
But if you have just gotten up and the first thing in the morning is to work out, you do not have much time to eat a meal, let it settle, and then take a pre-workout supplement. Taking pre-workout supplements on an empty stomach may allow your body to quickly absorb the ingredients, translating to a faster energy spike.
Morning energy boost:
For those who love to rise and work out, you don't need to wake up all energised and pumped up for the workout. So, if you want to maximise your potential while training in a fasted state, pre-workouts on an empty stomach is the solution. If you want to feel more alert and ready for your morning workout, taking a pre-workout without any calories or macronutrients on an empty stomach can give you the kickstart you need.
Fat loss:
Research shows that caffeine enhances the body’s ability to oxidise, leading to the breakdown of fat stores. Pre-workout supplements with high caffeine content increase fat burning in both the fasted and fed states.
There may be some side effects to taking pre-workout on an empty stomach. However, that does not mean you can not consume it first thing in the morning. You should carefully consider the ingredients and dosage of your pre-workout. The most common side effect is digestive upset in some people. The risk of experiencing digestive side effects from pre-workout is a little higher when taken on an empty stomach.
Some other potential side effects are:
However, these side effects are not observed in all individuals. If you experience any of these side effects, you should try a small meal or snack before your pre-workout or try a different formulation.
For maximum benefits, pre-workout supplements should be taken with food about 30-60 minutes before exercise. This helps prevent digestive issues and provides sustained energy. Try to include carbohydrates like fruits or whole grains, along with a source of protein. This combination fuels your workout, supports muscle function, and minimises the risk of any side effects of taking the pre-workout supplement in the morning.
Many people have found the practice of taking pre-workouts on an empty stomach promising. However, it must be done carefully.
The definition of a good pre-workout supplement is not universal. You must monitor the ingredients and dosage carefully to assess your body’s tolerance. Start with small dosages, and once you get into the practice of synthesising a pre-workout supplement on an empty stomach in the morning before exercise, then there is no going back.
Yes. Taking pre-workout supplements on an empty stomach in the morning can facilitate faster absorption and improved exercise performance.
Yes. Pre-workout supplements contain high doses of caffeine. So, taking pre-workout supplements on an empty stomach can affect your sleep. Caffeine is a stimulant that can keep you awake and make it difficult to sleep.
Not necessarily. Some people may be sensitive to certain ingredients in pre-workout products, which can lead to jittery feelings or nausea. Thus, it is advised to check the ingredients and formulations of pre-workout products carefully before consumption.
Beginners must not take pre-workout on an empty stomach, but if you are a pro and you are taking a high dosage of pre-workout (as guided by your healthcare provider), then you must sip slowly.
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