Pre-Workout Supplements: Benefits and Potential Side Effects

Pre-workout supplements are popular among fitness enthusiasts for their ability to enhance focus, boost energy, and delay fatigue. However, users should be aware of potential side effects, which can range from mild to severe.

One common side effect is jitters, which can make individuals feel shaky or unable to concentrate. Ingredients such as caffeine anhydrous, synephrine, and theacrine, which stimulate the central nervous system, are primarily responsible for this response.

Another concern is anxiety. Some individuals report feeling unusually anxious or irritable after taking pre-workouts. Those with a predisposition to anxiety might experience racing thoughts or heightened tension, often due to ingredients like yohimbine, caffeine, or synephrine.

Pre-workout supplements typically contain a combination of stimulants and amino acids designed to improve exercise performance. Since these products are not regulated by the FDA like prescription drugs, users should consult a registered dietitian or sports nutritionist when considering supplements with unapproved ingredients.

Nausea and stomach upset are also frequently reported, particularly when pre-workouts are consumed on an empty stomach or in large doses. Ingredients such as L-citrulline, arginine alpha-ketoglutarate (AAKG), and niacin can irritate the gastrointestinal tract, leading to discomfort.

Additionally, users may experience tingling or itching sensations, known as paresthesia, caused by β-alanine. Although this sensation can be unsettling, it is generally not harmful and often diminishes as the body adjusts to the supplement.

Taking pre-workouts too late in the day can interfere with sleep, causing insomnia or other sleep disturbances due to lingering stimulants like caffeine anhydrous or guarana extract.

There is also a risk of elevated blood pressure, especially for those with hypertension, and heart palpitations, which signal a potentially dangerous exertion of the heart, usually due to high caffeine or synephrine levels in some proprietary blends.

Pre-workout supplements can cause dehydration by promoting excessive urination and perspiration. To mitigate this, users should ensure they remain hydrated and replenish electrolytes during exercise.

Dry scooping, or consuming pre-workout powder without water, is particularly risky and can lead to choking or an overdose of caffeine. It's crucial to follow mixing instructions on the product label to prevent adverse effects.

In case of severe reactions, such as chest pain, dizziness, or significant changes in blood pressure, seeking medical attention is recommended. Pre-workout ingredients can also interact with prescription medications, highlighting the importance of consulting healthcare professionals.

To minimize side effects from pre-workout supplements, users should carefully read ingredient labels, opt for caffeine-free options, start with smaller doses, avoid taking supplements late in the day, and maintain proper hydration. Selecting products with third-party verification like NSF Certified for Sport can ensure the quality and safety of supplements.

For tailored advice on choosing the right supplements, individuals are encouraged to consult a registered dietitian or sports nutritionist.