What Are The Side Effects Of A Pre-Workout?

What are the side effects of a pre-workout? Caffeine is one of the main ingredients in any pre workout and some of the side effects are insomnia, nausea, increased heart rate, headaches, anxiety and jitteriness’. If you consume more than the recommended daily value of caffeine of 400 mg., then you are going to experience some of these symptoms. Many pre-workouts are loaded with 500 grams of caffeine per serving which is more caffeine than the recommended daily value your body needs.

What Are The Side Effects Of A Pre-Workout? Photo credit: iStock- Andril Borodai

Another side effect it can give you is an upset stomach. One of the ingredients in a pre-workout that can give you an upset stomach or diarrhea is magnesium. If you mix the pre-workout with minimal water this can cause you digestive issues. If you mix your pre-workout with at least 8 to 12 ounces of water that can help rid any potential digestive upset stomach side effects.

Citrulline is another common ingredient in pre workouts. It increases blood flow to the muscles. And this blood flow at times can affect your brain causing you headaches and migraines. And this is due to the blood pressure changes in your brains small blood vessels. It is the same exact side effect when taking Viagra or Cialis. The blood flow increases to your genitals and the blood pressure also changes in your brains small blood vessels causing the same headaches and migraines.

In fact, there are some men that have reported side effects like longer erections from the citrulline ingredients in a pre-workout or post workout. The best way to reduce your headache is to reduce your citrulline intake.

A recommended dose for citrulline malate is 6 to 8 grams.

Another common ingredient in pre workout products is beta alanine. And it is meant to increase exercise performance and reduce fatigue in high intensity exercises. One of the side effects of taking too much beta alanine is a tingling sensation in your hands and feet and this is called paresthesia.

“If you consume more than the recommended daily value of caffeine of 400 mg., then you are going to experience a lot of negative side effects from a pre workout.”- Celebrity Fitness & Nutrition Expert Obi Obadike

If you are buying a pre-workout and it is not independently tested by a 3^rd party lab it is advisable to be careful in purchasing that product.

Because you no idea if the supplement ingredients facts information in the back of the product what’s in is actually there. When you have a 3^rd independent lab that evaluates the products that you buy then you know that the ingredients in those products are all legitimate and safe.

The Bottom Line is all pre-workout supplements have side effects especially if you take more than the average recommended daily serving for the pre-workout. The most common side effects are jittery, restlessness, insomnia, headaches, increased heart rate, etc. To avoid side effects is to make sure the pre-workout you purchase has safe natural ingredients and the caffeine isn’t more than 400 mg per serving.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals.

You can get a discount below at this link.

https://offer.ethicalinc.com/suppressant-offer/ ?utm_source=blog

References

1. Sweetser S. Evaluating the patient with diarrhea: a case-based approach. Mayo Clin Proc. 2012 Jun;87(6):596-602. doi: 10.1016/j.mayocp.2012.02.015. PMID: 22677080; PMCID: PMC3538472.
2. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi: 10.3390/nu9090946. PMID: 28846654; PMCID: PMC5622706.
3. McNaughton LR, Siegler J, Midgley A. Ergogenic effects of sodium bicarbonate. Curr Sports Med Rep. 2008 Jul-Aug;7(4):230-6. doi: 10.1249/JSR.0b013e31817ef530. PMID: 18607226.
4. Gruber HJ, Bernecker C, Lechner A, Weiss S, Wallner-Blazek M, Meinitzer A, Höbarth G, Renner W, Fauler G, Horejsi R, Fazekas F, Truschnig-Wilders M. Increased nitric oxide stress is associated with migraine. Cephalalgia. 2010 Apr;30(4):486-92. doi: 10.1111/j.1468-2982.2009.01964.x. Epub 2010 Feb 11. PMID: 19673897.
5. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.
6. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013 Nov 15;9(11):1195-200. doi: 10.5664/jcsm.3170. PMID: 24235903; PMCID: PMC3805807.
7. Nawrot P, Jordan S, Eastwood J, Rotstein J, Hugenholtz A, Feeley M. Effects of caffeine on human health. Food Addit Contam. 2003 Jan;20(1):1-30. doi: 10.1080/0265203021000007840. PMID: 12519715.
8. Smirmaul BP, de Moraes AC, Angius L, Marcora SM. Effects of caffeine on neuromuscular fatigue and performance during high-intensity cycling exercise in moderate hypoxia. Eur J Appl Physiol. 2017 Jan;117(1):27-38. doi: 10.1007/s00421-016-3496-6. Epub 2016 Nov 18. PMID: 27864638; PMCID: PMC5306327.