JUMP TO:
- What is pre-workout?
- Why do people use pre-workout?
- Benefits of pre-workout
- Side effects of pre-workout
- Is pre-workout safe?
- Is it safe to take pre-workout every day?
- Who should avoid pre-workout?
- Are there any natural alternatives to pre-workout?
- What is dry-scooping?
You may have heard athletes and avid gym-goers tout the benefits of pre-workout, a supplement that claims to give you more energy during exercise. But is pre-workout bad for you?
To understand the risks and benefits of pre-workout, sports dietitians and doctors explain the health effects associated with consuming these supplements. It’s important to note that the U.S. Food and Drug Administration (FDA) does not have the authority to approve supplements and other dietary products before they are marketed. This is why it’s always best to consult your physician prior to adding a supplement to your routine.
Meet the experts: Amy Lee, M.D., is triple-board certified in medical nutrition, internal medicine, and obesity medicine, and the Head of Nutrition for Nucific; Jenna Stangland, M.S., R.D.N., board-certified sports nutritionist and specialist in sports dietetics with Momentous; and Jim White, R.D.N., A.C.S.M., exercise physiologist and the owner of Jim White Fitness & Nutrition Studios.
Ahead, discover what these energy-boosting supplements are and whether or not pre-workout is bad for you.
What is pre-workout?
Fitness and nutrition experts say that pre-workout is a supplement that may enhance athletic performance by giving you a bolt of energy before hitting the gym. It can typically be bought as a dissolvable powder, beverage, or gummy. According to the Cleveland Clinic, the most common ingredients in pre-workout are caffeine, creatine, amino acids (specifically beta-alanine), B vitamins, glucose, and nitric oxide.
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Jim White, R.D.N., A.C.S.M., exercise physiologist and the owner of Jim White Fitness & Nutrition Studios, says the key ingredients in pre-workout that are responsible for the energy boost are caffeine and creatine.
Caffeine is a mild stimulant that increases activity in the central nervous system, which can make you feel more alert and focused. Creatine is an amino acid that supplies your muscles with energy. The combination of these two ingredients, along with other amino acids, beta-alanine, artificial sweeteners, and additional ingredients, is why athletes may feel an increase in energy after consuming pre-workout, and during exercise.
Jenna Stangland, M.S., R.D.N., board-certified sports nutritionist and specialist in sports dietetics with Momentous, says while you can just drink coffee for caffeine, pre-workout has additional ingredients called ergogenic acids that may improve athletic performance. “These ingredients include citrulline, beta-alanine, creatine, arginine, taurine, tyrosine, alpha GPC, and others,” she says.
Why do people use pre-workout?
“Pre-workout drinks can be beneficial for ‘prepping’ the body to perform when needed,” says Amy Lee, M.D., triple-board certified in medical nutrition, internal medicine, and obesity medicine, and the Head of Nutrition for Nucific.
The caffeine in pre-workout may help with aerobic exercise and weight lifting. Along with caffeine, creatine, and amino acids in pre-workout may help improve cardiovascular fitness and increase lean body mass when taken before high-intensity interval training (HIIT), according to one study, but more research needs to be done. “When looking to improve your workout, a certified for sport pre-workout would be more beneficial than just having a cup of coffee beforehand,” Stangland says.
Before you write it off as a placebo effect, the key ingredients (caffeine and creatine) do provide your body with more energy—but more research is needed to determine the extent of its effectiveness.
Benefits of pre-workout
Many people taking pre-workout do so to elevate a workout session. Whether this means running faster, getting more steps in, or lifting heavier weights, people want to reach their athletic goals. However, more research is needed to fully assess the long-term benefits and claims from pre-workout supplements. Ahead, find expert and research-backed benefits you may experience from using pre-workout.
May boost energy
Similarly to coffee and energy drinks, pre-workout is designed to boost your endurance and energy levels. “Usually, pre-workout has a higher caffeine content and ingredients for muscle recovery and hydration,” White says. “A normal cup of coffee isn’t for everyone,” he notes, as it may lead to heart problems or panic attacks in those with anxiety. All in all, [coffee, energy drinks, and pre-workout all] have caffeine in them and is an option to [whoever] needs the extra boost of energy to get through their day/workout.”
Potentially increase output
Research found that drinking or eating pre-workout supplements led to an increase in the average level of power during anaerobic exercise. However, that same study found zero improvements in upper body strength or body power.
Could help with muscle recovery
Experts point to ergogenic acid ingredients, such as beta-alanine and creatine, which may help improve muscle recovery and prevent fatigue during and after strenuous exercise. “They serve various functional purposes to enhance the workout such as dilating the blood vessels for more oxygen to the working muscle or lengthening the amount of time before muscle fatigue or reducing the build-up of lactic acid to prevent cramps,” Stangland says.
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May help build muscle
One study researched the effects of commercially available pre-workout and concluded that there were some gains in leg presses, lean body mass, and lower body strength for those taking a pre-workout supplement.
Could focus the mind
Dr. Lee also says pre-workout ingredients can help your mind focus, which can lead to an improvement in your physical performance. “Ingredients that focus on mental clarity and/or even vasodilation, [the dilation of blood vessels], to optimize one’s blood supply could be very beneficial,” Dr. Lee says.
Side effects of pre-workout
With all the above benefits, it may seem like a no-brainer to try pre-workout supplements. Unfortunately, most ingredients in pre-workout are not regulated by the U.S. Food and Drug Administration (FDA), which makes it difficult to say with certainty the full impact it may have on the body. Dr. Lee says it’s important to only take the recommended amounts of pre-workout because without being FDA-regulated, “No one knows how it can interact with your current supplements and/or medications.” The best way to prevent any major complications is to consult a doctor or health expert prior to adding one to your regimen.
“Some negative side effects when consuming pre-workout supplements can be anxiety, increased heart rate, digestive upset, dehydration, increased risk of muscle cramps, diarrhea, headaches, increased water retention, increased risk of kidney stones, poor sleep, and more depending on a person’s reaction to this supplement,” White says.
May cause jitters
Many of the side effects from pre-workout are similar to drinking too much coffee in one day due to the high levels of caffeine. This can cause you to feel a little jittery, shaky, and even anxious—especially if you’re consuming pre-workout on an empty stomach. “Anxiety, jitteriness, headache, and increased heart rate are all side effects of caffeine consumption,” Stangland says. “Some people are more sensitive than others to caffeine doses.”
Tingling sensation
Stangland says some people may experience a tingling sensation from pre-workout supplements. “This comes from beta alanine which has this side effect as a result of targeting sensory neurons that end in the skin and cause a tingling, itching feeling,” Stangland says. “It is harmless but can be uncomfortable.”
Racing heartbeat
Another negative effect of high levels of caffeine is an increase in heart rate. Some ingredients in pre-workout supplements could even predispose cardiac ischemia (which occurs when the heart cannot pump blood) due to high levels of caffeine and other factors, according to one study.
Headaches
Headaches are another common side effect of consuming too much caffeine on a daily basis because a sudden lack of caffeine narrows blood vessels around the brain.
Gastrointestinal issues
“When taken in the morning, some people may experience stomach aches or some form of gastrointestinal distress when taking pre-workout on an empty stomach,” Stangland says. Too much caffeine from pre-workout can lead to diarrhea, per the Cleveland Clinic. Diarrhea and stomach problems can be combated with carbohydrates and protein-packed foods.
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May raise blood pressure
Research shows that pre-workout supplements can also lead to an increase in diastolic blood pressure, which is the measure of the pressure in your arteries in between heart beats. A high diastolic blood pressure can lead to an increased risk of heart disease.
Is pre-workout safe?
Ultimately, it depends. While there are some negative side effects, pre-workout can be a generally safe option for certain groups. It’s always best to consult a healthcare professional with access to your health history before adding a supplement to your routine.
Is it safe to take pre-workout every day?
White says the type of pre-workout you take, your health status, and your exercise levels are the biggest determinant of whether it’s safe or not to take every day. “[Ensure that you] stay hydrated and maintain a consistent diet,” White says. “I have some experience with pre-workout and for me, I feel as if I can workout with or without it.”
As long as you’re taking the recommended amount and you are following guidelines from your doctor, health experts agree you can consume pre-workout daily. But that doesn’t necessarily mean you should add pre-workout to your daily routine. “Sometimes, more is not better; as the body can only tolerate a certain amount of various ingredients,” Dr. Lee says.
Stangland says most pre-workouts are safe to consume once a day every day. “Ones that would not be safe would be the pre-workout products that contain banned substances or extremely high levels of caffeine,” she says.
Who should avoid pre-workout?
“I would not recommend pre-workout to individuals with health problems such as cardiac disease or anxiety, and even older individuals,” White says.
Additionally, those who may be pregnant should avoid it too. “I think those who are pregnant, those with many conditions [and] on various medications, and those who had a history of reactions to any of the ingredients in the past should probably be extra careful,” Dr. Lee says. “Because again, a lot of natural supplements are not FDA regulated so there are not many robust studies that show any relationships and/or interactions.”
Are there any natural alternatives to pre-workout?
If you’re unsure whether consuming pre-workout is the right choice for you (but you’re still feeling tired at the gym), there’s ways to get an energy boost naturally. Eating the right foods can provide you with natural fuel and glucose for your body to break down for energy.
Stangland suggests eating carbohydrates before a strength training session, such as oats, whole grain bread, and fruit. “[These] can be easily and quickly digested into glucose that goes through the bloodstream and serves as energy to the working muscles,” she says.
Minerals that you should aim to include in your diet for hydration include sodium and potassium. “Salt is also a good primer pre workout because it helps with circulation, promoting hydration, and preventing muscle cramps,” Stangland says. “Salty watermelon is hydrating, refreshing and tasty for a summertime pre workout fuel snack!”
What is dry-scooping?
One scenario where pre-workout is not safe is when it’s consumed by “dry-scooping.” The Cleveland Clinic strongly advises against this popular—but dangerous—trend on TikTok. Dry-scooping is when someone eats a scoop of pre-workout powder without dissolving it in water, which can lead to choking, aspiration, and extreme spikes in blood pressure and heart rates.
Stick to the instructions and advice from health experts by mixing all pre-workout powder in the instructed amount of water.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing and be sure to consult your doctor before taking new supplements (or providing them to a family member) in any situation, as they can interfere with medication.
