Are there any dangers to pre-workout?

Introduction

Pre-workout supplements have become increasingly popular among gym-goers and athletes looking to boost their energy and performance during workouts. These supplements often contain a proprietary blend of ingredients like caffeine, creatine, beta-alanine, and amino acids that are intended to give you more focus, strength, and endurance while exercising. However, some pre-workout supplements also contain questionable ingredients that may have harmful side effects. In this article, we’ll look at some of the potential dangers of pre-workout supplements and help you determine if they are right for you.

Common Pre-Workout Ingredients and Side Effects

Here are some of the most common ingredients found in pre-workout supplements and the potential side effects they can cause:

Caffeine

Caffeine is one of the main ingredients in most pre-workout supplements. It works as a stimulant to increase energy, alertness, and focus. However, at the high doses found in some pre-workouts, side effects can include:

• Jitters, anxiety, and nervousness
• Rapid heart rate and increase in blood pressure
• Headaches
• Dehydration
• Difficulty sleeping

Creatine

Creatine is an organic acid that helps provide energy to muscle cells. Potential side effects include:

• Weight gain due to water retention
• Muscle cramps and strains
• Kidney stress
• Upset stomach, diarrhea

Beta-Alanine

Beta-alanine can help delay fatigue during intense exercise. But side effects can include:

• Tingling, prickling sensations (paresthesia)
• Itching skin
• Temporary flushing sensation

BCAAs (branched-chain amino acids)

BCAAs help stimulate protein synthesis and muscle growth. Potential side effects include:

• Fatigue
• Headaches
• Increased insulin resistance
• Altered blood sugar control

Other Questionable or Banned Ingredients

In addition to the ingredients above, some pre-workout supplements also contain questionable or banned substances:

DMAA (dimethylamylamine)

DMAA is a stimulant that narrows blood vessels and was linked to heart attacks, strokes, and deaths before being banned. However, it has been found in some supplements.

BMPEA (beta-methylphenethylamine)

BMPEA is a stimulant similar to amphetamine that can increase blood pressure and heart rate to dangerous levels. It has been banned by the FDA but also found in some pre-workouts.

Aegeline

Aegeline can cause a hypertensive crisis by spiking blood pressure to extremely high levels. It has been banned but still surfaces in supplements.

Other Dangers of Pre-Workout Supplements

In addition to the side effects from specific ingredients, other potential dangers from pre-workout supplements include:

• Contamination – Pre-workouts may contain undisclosed, dangerous ingredients like stimulants, steroids, or prohormones.
• False advertising – Labels may make false claims about ingredients, safety, or effectiveness.
• High doses – Megadoses of some nutrients like niacin can be toxic.
• Interactions – Active ingredients may interact with medications or health conditions.
• Dependency – Pre-workouts can be habit-forming, leading to reliance or withdrawal symptoms.
• Quality control – Lack of regulation and testing can lead to questionable quality and purity.

Who Should Avoid Pre-Workout Supplements?

Here are some people who should exercise caution or avoid pre-workout supplements altogether:

• Those under 18 – Pre-workouts should not be used by teens or children as the effects are unpredictable.
• Pregnant women – Stimulants may impact fetal development.
• Breastfeeding mothers – Ingredients may be passed to the infant.
• Those sensitive to stimulants – High doses of caffeine, DMAA, etc. should be avoided.
• People with heart conditions – Stimulants can increase heart rate, blood pressure.
• Those taking antidepressants – Serotonin syndrome is a risk when mixing stimulants.
• People with kidney disease – Creatine and amino acids can stress the kidneys.

It’s best to talk to your doctor before taking pre-workout supplements if you have any medical conditions or take prescription medications.

Safer Alternatives to Risky Pre-Workout Supplements

If you want to boost your energy, performance, and focus for your workouts, some safer alternatives include:

• Coffee or green tea – Provides natural caffeine without megadoses.
• Unsweetened juice – Quick carbohydrates to fuel muscles.
• Bananas or dried fruit – Provides potassium and carbohydrates.
• Oatmeal or whole grain toast – High-fiber carbs for sustained energy.
• Water – Helps prevent dehydration and fatigue.
• Simple snacks – Like yogurt, granola bars, apples and peanut butter.
• Beetroot juice – Nitrates may boost endurance like beta-alanine.

You can also try mixing up your workouts, getting adequate rest and nutrition, staying hydrated, and using mental techniques like positive self-talk to boost your motivation.

Signs You May Be Overdoing Pre-Workout Supplements

Here are some signs you may be taking pre-workout supplements excessively:

• Experiencing side effects like jitters, rapid heart rate, headaches or skin tingling
• Needing to take more and more to feel the same effects
• Feeling restless, irritable, or having concentration problems if you miss a dose
• Having trouble sleeping even if you take it many hours before bedtime
• Drinking 5+ cups of coffee on top of your pre-workout
• Relying on it to get through every workout
• Still feeling exhausted after it wears off
• combining multiple pre-workout supplements and stimulants

If you are experiencing any of these signs, take a break from pre-workout supplements to reset your tolerance. Relying too heavily on stimulants is never a good long-term strategy.

The Bottom Line on Pre-Workout Supplement Safety

Pre-workout supplements may provide a temporary boost in energy, focus and performance. However, many contain questionable ingredients that can cause side effects or health risks, especially when taken to excess.

The safest approach is to use simple, whole-food sources of caffeine and carbohydrates for energy. Limit supplement use to trusted brands with safe formulas. Take the smallest effective dose and cycle your usage. And always talk to your healthcare provider before taking any new supplements.

With smart choices, you can fuel your workouts safely and effectively without relying on potentially dangerous pre-workout supplements.

References

• Dolan, E., Gualano, B., & Rawson, E.S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science, 19(1), 1-14.
• Gonzalez, A.M., Walsh, A.L., Ratamess, N.A., Kang, J., & Hoffman, J.R. (2011). Effect of a pre-workout energy supplement on acute multi-joint resistance exercise. Journal of Sports Science & Medicine, 10(2), 261-266.
• Harty, P.S., Zabriskie, H.A., Erickson, J.L., Molling, P.E., Kerksick, C.M., & Jagim, A.R. (2019). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, 16(1).
• Kedia, A.W., Hofheins, J.E., Habowski, S.M., Ferrando, A.A., Gothard, M.D., & Lopez, H.L. (2014). Effects of a pre-workout supplement on lean mass, muscular performance, subjective workout experience and biomarkers of safety. International Journal of Medical Sciences, 11(2), 116-126.

Ingredient	Common Purported Benefits	Potential Side Effects
Caffeine	Increased energy, alertness, focus	Jitters, rapid heart rate, insomnia
Creatine	Muscle strength and growth	Weight gain, cramps, diarrhea
Beta-Alanine	Delayed fatigue and endurance	Tingling, flushed skin
BCAAs	Muscle protein synthesis	Altered blood sugar control

Signs of Overuse
Jitters, rapid heart rate, headaches
Needing more to feel the same effect
Irritability if you miss a dose
Trouble sleeping at night
Drinking excessive caffeine