Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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Pre-workouts are one of the most consumed sports nutrition supplements on the market. They're used by lifters and athletes of all levels, from pro bodybuilders to guys who have just started hitting the gym.
The reported benefits of pre-workout supplements are numerous, including everything from an intense boost of energy to a significantly improved workout performance.
However, it can make you cautious when a dietary supplement seems too good to be true. In fact, despite its positive effects, you may be wondering: Is pre-workout bad for you?
We're going to answer that question in this article. Let's discuss:
- What is a pre-workout supplement?
- Common pre-workout ingredients
- Benefits of pre-workout supplements
- Is pre-workout bad?
Let's find out more about this workout-enhancing supplement.
What Is A Pre Workout Supplement?
When defining what pre-workout is, this refers to a family of dietary supplements taken right before a game or training session. They deliver acute benefits to improve your performance for that given session.
There are a wide array of pre-workout supplements, using different ingredients and different doses of each ingredient. There are a lot of options. However, the best pre-workout supplements will focus on providing either one or more of the following:
- Energy in the form of stimulants
- Muscle buffers to mitigate the "burn"
- Nitric oxide boosters to improve blood flow and provide a pump
- Various nootropics for a "clean" focus
- Branched-chain amino acids or essential amino acids to mitigate muscle damage
Is Pre-Workout Bad?
Before we go any further, we want to answer this question. No, pre-workout is absolutely not bad for you. We're about to get into this in far more detail, discussing common ingredients and benefits of pre-workout, along with those who should avoid it (or at least speak with their doctor first).
Let's learn more about pre-workout, what to look for, and how pre-workout can help you.
What Are Common Ingredients In Pre Workouts?
If you were to collect all of the ingredients used in every pre-workout, you'd have a really long list. So while we can't address each one, we can address some of the more common ingredients in pre workout.
Caffeine:
Caffeine is the world's most popular psychoactive stimulant. It's also the most popular ingredient found in pre-workouts.
In fact, behind protein and creatine, caffeine is one of the best ergogenic aids on the market. Studies show that taking caffeine can have a direct impact on exercise performance1,2.
Nitric Oxide Boosters:
Nitric oxide boosters increase the production of nitric oxide in the blood. Nitric oxide is a vasodilator meaning it widens the blood vessels. This actively lowers high blood pressure and increases blood flow.
As a result, nitric oxide boosters have been effective in treating several conditions, such as helping those with high blood pressure. Concerning athletic performance, by increasing blood flow, nitric oxide boosters can improve exercise performance, decrease muscle soreness, and help you get more vascular.
Popular nitric oxide boosters include L-citrulline, L-arginine, and citrulline malate.
Muscle Buffers:
When the body is performing intense exercise, it must convert energy from ATP through a series of continuous reactions. During this time, a build-up of hydrogen ions can develop in the muscle, thus lowering the pH levels.
While usually attributed to lactic acid, it's actually this drop in pH due to hydrogen ions causing the burning sensation. Regardless of where the burning comes from, muscle buffers effectively help maintain appropriate levels. This effectively mitigates muscle fatigue and allows gym goers to go harder and longer in the gym.
Common muscle buffers are beta-alanine and sodium bicarbonate. Beta-alanine is a common pre-workout ingredient that can make some people tingle and itch.
Artificial Sweeteners:
Artificial sweeteners are relatively common as they provide flavor to your pre-workout without adding too many calories and carbs.
Amino Acids:
Many pre-workout powders will include amino acids in the form of BCAAs or EAAs. We recommend checking out our article on EAAs vs. BCAAs to get a full breakdown of differences, but their purpose is the same.
Amino acids are the building blocks of muscle tissue and play a central role in muscle protein synthesis². Supplementing with amino acids can provide various benefits, such as mitigated muscle loss.
Creatine:
Creatine is the most popular supplement on the market. While it is an amino acid, it's not involved in the process of synthesizing protein. And it’s been proven time and time again to improve performance³.
While creatine is often taken alone, many pre-workout powders choose to include it, with amounts ranging from 1.5 to 3 grams.
Having said this, while we love this supplement and think the best creatine is great for improving your muscle mass and gym performance, it doesn't necessarily make sense to include it in your pre-workout. Rather, we suggest taking it as a stand-alone supplement. This is because, in order to be effective, creatine should be taken every day, whereas pre-workout should not be taken on a daily basis, especially on days you don't work out.
Carbohydrates:
The last commonly reported pre-workout ingredient is carbohydrates, of which there are simple and complex carbohydrates. Carbohydrates are essential to fuel a tough workout and without them, you'll likely perform poorly due to muscle fatigue. No one wants to put in the work tackling a 7-day split only to deal with overly fatigued muscles.
Other Pre-Workout Ingredients:
Other key ingredients to look for in an effective pre-workout include Betaine Anhydrous, ElevATP, GlycerPump, Alpha-GPC, Isopropylsynephrine, and Taurine. Before choosing a pre-workout, we highly recommend reading our article on pre-workout ingredients so you have a solid idea of what to look for, along with proper dosing.
Benefits Of Pre-Workouts
Everything has pros and cons, including pre-workout. So in order to distinguish if something is "bad for you," it's important to understand both sides. Then, after looking at both the good and bad, you can compare the two and decide what's best for you.
Here are the top benefits that pre-workout supplements can deliver.
1. Provide A Pump:
Every lifter loves to get a pump. That feeling of your muscles blowing up. You look massive. Your veins are running, and your muscles are popping.
While this can happen naturally, the addition of nitric oxide boosters takes this to a whole new level. As nitric oxide acts as a vasodilator, they open up the blood vessels and help increase blood flow. As a result, pump pre-workouts cause your veins to get larger and protrude out of your skin.
2. Boost Energy Levels:
Perhaps the most common reason lifters take a pre-workout is for the added energy. Life can be busy and hectic, and no one wants to head to the gym exhausted. So when it's time to hit the weights, increased energy is a huge plus. That added energy could lead to the added muscle weight gain you've been trying to put on.
3. Decrease Perceived Exertion:
Produced by either caffeine or nootropics, some pre-workouts cause a decrease in perceived exertion. This simply means exercise performance does not feel as tough as it usually does.
4. Mitigate Muscle Damage And Muscle Soreness:
Training puts stress on the muscle, which creates little tears. Even though this is a crucial part of training, DOMS can cause discomfort. Further, being able to mitigate muscle damage should allow for greater muscle hypertrophy.
Pre-workouts have been found to reduce both markers of muscle damage and perceived discomfort.
5. Allow A Greater Workload:
Due to extra fueling sources, muscle buffering, and increased energy levels, the proper pre-workout powder increases the body's ability to work. As a result, you can produce more volume in the gym. This could lead to an increase in muscle growth, leading to greater muscle mass and muscle strength.
This pre-workout features natural and evidence-based ingredients, fully transparent labeling, and absolutely no artificial color, sweetener, or flavoring. Formulated to enhance strength...
Is Pre-Workout Safe?
Short answer: Yes.
Generally speaking, pre-workout supplements have been found to be safe for healthy individuals when taken as directed. In fact, The International Society Of Sports Nutrition conducted a large review, drawing an overall conclusion that pre-workouts are safe for consumption⁴.
Who Should Be Cautious of Pre-Workout?
There are a few groups who should be careful taking pre-workout. In addition, when determining how often to take pre-workout, keep in mind that for best results you should not take it every day.
Here's who should avoid it.
Diabetics:
One group that needs to be careful with pre-workout supplements is diabetics. This is because many pre-workout products contain simple sugars to allow quick energy production. Because diabetics are unable to regulate their blood sugar, they can see very high spikes. This can result in a range of issues, including confusion, slurred speech, and extreme fatigue.
If you have diabetes, you may just be able to select a pre-workout drink that does not have carbs in it. But, you should always seek the opinion of a medical professional first.
Those With Chronic Illnesses:
Whether you have cardiovascular disease or another long-term illness, you should always speak to your doctor first before taking dietary supplements.
Those Sensitive To Caffeine:
Caffeine, and other stimulants, are used heavily in various pre-workout drinks and formulas. Further, a single dose can range anywhere from 150mg-400mg. A cup of coffee usually has around 80-100mg per cup for comparison.
As you can see, most pre-workout supplements that do use caffeine have around 1.5 to 5 times the amount found in a cup of joe. However, most people can handle a relatively high caffeine intake. Like really high.
It's estimated that a person needs to eat 10 grams of caffeine for it to be fatal. And to be clear, that's 10 grams, as in 10,000mg. That means you'd need to chug 25 cans of the strongest pre-workout you could find in succession.
Some people are more sensitive to caffeine or have other mitigating factors, so if you know you can't handle high levels of caffeine, opt for a caffeine-free pre-workout.
Are There Side Effects To Pre-Workout Supplements?
Now we just went over if pre-workout is safe and concluded it is. This is the same conclusion various meta-analyses have come to⁵. However, as with many things, there is a potential for side effects. Here's what to look for:
1. Nausea:
Some people report a sense of nausea after taking a pre-workout. This sensation usually comes on fairly quickly after taking a pre-workout and can cause discomfort if it happens.
Again, caffeine and other stimulants are often responsible, but sodium bicarbonate and magnesium can sometimes cause it as well. The sensation can worsen if a person is in a dehydrated state or in a warm environment.
2. Inability To Sleep:
If you've ever had too much coffee too late, you know the feeling of laying in bed, tossing and turning, knowing you messed up.
Taking pre-workout supplements too late, especially ones with higher doses of stimulants can make getting to bed on time very difficult. Still, even if you do fall asleep, caffeine can prevent a deep, restful slumber. And as we all know, sleep is important. It's essential for everything from feeling your best to muscle recovery to hormone secretion.
3. Tingling Sensation:
One of the most reported side effects of pre-workout supplements is a "tingling sensation." This is a phenomenon known as paresthesia and is relatively common.
The good news is that we know it's caused by the popular pre-workout ingredient beta-alanine. While we don't know why it occurs, we do know that it's relatively harmless.
The not-so-good news is that there's really nothing you can do about it. If you are sensitive to it, you will need to find a pre-workout supplement with a lower dose of beta-alanine.
4. Case Of The Jitters:
Having the perfect amount of caffeine can really be nice. It delivers a nice sense of euphoria mixed with focus and the drive to kick ass. That's exactly what we need when we're preparing for a back and biceps workout.
However, too much caffeine can cause over-stimulation, leaving you feeling anxious and jittery. While not necessarily dangerous, it's definitely not ideal and can cause you to not feel your best.
How To Prevent Negative Side Effects Of Pre Workout Supplements
Preventing the side effects of pre-workout formulas is pretty simple, as long as you follow a few guidelines.
- Know how you react to certain substances. Caffeine or other stimulants are usually the main culprits.
- Avoid pre-workouts with multiple stimulants in extremely high doses.
- Whenever trying a new supplement, start with a half dose to judge your tolerance.
- Sip your pre-workout drink. Chugging it can send a rush of these ingredients to the system, causing a reaction.
- Understand your caffeine tolerance before taking a pre-workout later in the evening.
Alternatives to Pre Workout Supplements
Even though pre-workouts are safe, if you're sensitive to stimulants but still want an energy boost, there are quite a few pre workout alternatives to a traditional pre-workout.
a. Coffee:
Coffee is one of the most popular drinks in the world. And it can effectively boost energy. This makes it a popular alternative for people wanting to stay away from a pre-workout supplement.
While they do have caffeine, the doses are much lower in the 80-100mg range. You can even take this a step further and combine your java with protein powder for a delicious, energy-boosting cup of protein coffee.
b. Non-Stimulant Pre Workouts:
A stimulant-free pre-workout supplement is one that does not rely on stimulants. Instead, it will focus heavily on muscle buffers, nitric oxide boosters, and nootropics. While nootropics still give you energy, it's more focused and smooth.
c. Nootropic Pre-Workout Supplements:
A nootropic pre-workout supplement is similar to a non-stimulant one, yet it has more focus on nootropics. For example, it's common to find various mushroom blends or mixtures of vitamins and herbs.
Is Pre-Workout Bad For You: Final Thoughts
We just went over the most common ingredients found in pre-workouts and the possible side effects. We also discussed the numerous ways pre-workouts can improve your athletic performance.
As seen, the possibility of negative side effects does exist, but they can easily be prevented by following our recommendations and suggestions. Stick with those that contain the best pre-workout ingredients and advertise things such as 3rd party testing, proper dosing, and label transparency.
As long as you do all of that, you can be confident you'll get all the gains without any of the negatives.
Looking for a great pre-workout to help you hit your gym goals? Check out our article on the best pre-workout supplements.
References:
- Hayat Z, Sharma S, Minhaj TM. Efficacy of caffeine on athletic performance: A systematic review and meta-analysis. Science & Sports. Published online June 23, 2022. doi:10.1016/j.scispo.2021.07.011
- Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova Fernández-Lázaro D. Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients. 2019;11(4):757. doi:10.3390/nu11040757
- Ra SG, Miyazaki T, Kojima R, et al. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. The Journal of Sports Medicine and Physical Fitness. 2018;58(11). doi:10.23736/s0022-4707.17.07638-1
- Campbell B, Wilborn C, La Bounty P, et al. International Society of Sports Nutrition position stand: energy drinks. Journal of the International Society of Sports Nutrition. 2013;10(1):1. doi:10.1186/1550-2783-10-1
- Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition. 2018;15(1). doi:10.1186/s12970-018-0247-6
Garett Reid
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