Pre workout supplements will give you an edge when exercising, allowing you to burn more fat, maximize your performance and elevate your recovery times. They are an ideal option for most people who are looking to boost their performance and improve their ability to meet their fitness goals. For some people, pre workouts may carry side effects, which may hinder their effectiveness. Can a pre workout upset your stomach? It could happen! However, with our help, you can keep this side effect at bay.
Every pre workout supplement is designed to boost certain aspects such as strength, endurance and muscle growth. They are usually available as combinations of a variety of nutritional compounds, of which some may react negatively with a small section of users. We explore the risk of a stomach upset with pre workout supplements.
Can pre workout supplements upset your stomach?
The runs are a common side effect of pre workouts. With simple hydration management, which we will discuss, you can overcome this irritating effect. There are two main causes of stomach upsets and diarrhea resulting form the use of pre workouts. The specific composition of your supplement of choice may include ingredients that could carry a laxative effect on your stomach. The most common ingredients that will cause stomach upsets with pre workout use include sodium bicarbonate, caffeine, creatine, taurine and magnesium. Some people may be highly likely to succumb to irritation upon exposure to one or more of these components (1)
The number of people who face stomach upsets as a result of an adverse reaction to the components is much lower than that of people who experience the runs due to poor use. If you do not know how supplements work or how they should be used. Minor flaws, such as failing too mix your pre workouts with the right amount of water could increase your risk of a stomach upset (2).
Most pre workouts will require about 8 ounces of water, which usually tends to be insufficient. When the water level is not enough, your pre workout will form a paste in your stomach. This paste will draw water from your cells into your stomach, causing both irritation in the intestinal wall and an increased risk of the runs. Managing your body’s water levels will also be a great way address any fluid deficiency. Remember, if you use a pre workout and experience stomach upsets even when following the directions, taking more water could help address the side effect.
What other side effects will pre workout supplements carry?
Dehydration is common for people who are experiencing the runs, which means that you may also experience this as well. However, if you drink plenty of water, you should be able to maintain a great fluid balance in your body and keep your risk of these side effects at a minimum.
The high caffeine levels in supplements will tend to cause insomnia in some users (3).If you are having trouble sleeping when you take up a supplement regime, the caffeine content is likely to blame. You should consider taking your supplements earlier than 3 p.m or incorporating foods that are rich in magnesium, tryptophan and melatonin to help counteract the effects of caffeine (4).
Do the benefits of pre workout supplements outweigh the potential side effects?
Pre workouts are popular due to their great value. Thanks to creatine, they will provide an energy boost. This ingredient has been identified by different research studies for its ability to boost energy creation. Creatine is stored in your muscles, and also absorbs a large amount of water. As it draws in more fluid, your muscles begins expand to accommodate this water intake. Over time, this will translate to muscle growth. This beneficial effect of creatine on your muscle tissue has been identified in a number of research studies as well (5,6).
The caffeine content in your pre workouts will increase your body’s ability to spend energy by over 10%, which can play a part in weight loss and loss of excessive calories. It also boosts adrenaline production, which increases the rate of energy consumption in the body (7). It has been instrumental for increasing performance and increasing epinephrine levels in the blood for even greater energy consumption levels, according to a number or research studies. (8, 9).
Pre workouts also offer additional beneficial components such as citrulline, which can play a part in reducing fatigue levels (10). Supplements such as BCAAs will boost your recovery by keeping the blood levels of enzymes responsible for muscle damage, such as creatine kinase and lactase dehydrogenase down (11).
With the right use, you should be able to accrue maximum value from your pre workout supplements. If you know how to counteract the potential side effects of these supplements, you will not have any problem. It can be as simple as taking more water, mixing your pre workouts better and incorporating better nutrition options into your diet.